Certain meals or beverages may be healthier for people with diabetes or prediabetes when it comes to controlling their disease. The key is moderation and knowledge of how various foods and substances may impact your blood sugar levels.
Which foods worsen the risk of prediabetes and diabetes?
In addition to promoting inflammation, some meals and beverages can increase insulin and blood glucose levels. Your risk of prediabetes or diabetes may rise as a result of these side effects. Additionally, these diseases may raise your risk of heart disease and other chronic health issues.
Sugar-added foods: Keeping your blood glucose levels within the desired range can be achieved by limiting additional sugars. Cakes, cookies, and pies are a few examples of baked goods.
Drinks with added sugar: Sweetened beverages include a lot of added sugar yet provide little nutrients. These could include fruit punch, energy drinks, flavored coffee beverages, sodas, lemonade (and other “-ades”), and various mixed drinks. Reducing these may help reduce blood fat, glucose, and the risk of fatty liver disease.
Saturated fat-containing foods: Saturated fat consumption raises your risk of heart disease and raises your cholesterol levels. Saturated fats should make up no more than 10% of your daily caloric intake, according to the American Diabetes Association. High-fat meat and dairy products, poultry skin, and oils like palm and coconut are a few foods that contain saturated fats.
Alcohol: Alcohol may interfere with your liver’s capacity to release glucose, so if you have diabetes, you may want to minimize or stay away from it. Additionally, alcohol may conflict with other diabetes drugs, including Metformin. Additionally, some beverages, such some cocktails, may have a high sugar content. Discuss your alcohol use with your physician. They can inform you how much is safe for you to drink and whether it affects with your prescriptions.
Overly processed foods: Foods heavy in added sugars, processed carbohydrates, bad fats, salt, and preservatives fall into this category. Items like high fructose corn syrup that you wouldn’t put in your diet are also found in ultra-processed foods. The risk of type 2 diabetes is greatly increased by consuming these meals.
Which foods are ideal for those with diabetes and prediabetes?
Certain meals are especially beneficial if you have diabetes or prediabetes:
Foods high in fiber: By eating enough fiber, you can prevent the weariness that comes from consuming sugary foods and stay fuller for longer. A lot of foods high in fiber also have low glycemic indexes (GIs). Whole grains, legumes, and non-starchy veggies are a few examples.
Foods high in protein: Consuming lean protein can make you feel fuller. All lean meats, such as lean beef, hog, and chicken, as well as fish and plant-based protein sources, are acceptable. Limit or stay away from processed and red meat. These meat varieties are associated with an increased risk of diabetes, heart disease, and several types of cancer.
Fruits: Fruits are a good source of fiber, antioxidants, and many essential vitamins and minerals. Although they include carbohydrates, all fruits can be included in a healthy diet because of their low to medium GI.
Good fats: These must be a part of your diet because your body does require fat. Avocado and olive oil are two examples of foods high in healthful fat. Additionally, they will make you feel full. Omega-3 fatty acid-rich foods, such as salmon, can help lower triglycerides, LDL (bad) cholesterol, and fasting blood sugar.
Drinks without sugar: If you have diabetes or prediabetes, you are not required to follow a water diet. If the tea or coffee doesn’t include sugar, you can consume it. Coffee has been associated with a lower risk of diabetes, among other health benefits.
Why are carbohydrates important for diabetics?
The macronutrients that provide your body energy and help it do vital tasks are fat, protein, and carbohydrates. Specifically, your body uses carbohydrates as its main fuel source.
There are other types of carbohydrates, such as fiber, sugars, and starches. Your body converts all carbohydrates—aside from fiber—into glucose.
Your pancreas produces the hormone insulin, which aids in moving glucose from the bloodstream to the cells in your body so that it may be utilized as fuel. However, your body is unable to effectively eliminate glucose from your bloodstream if you have type 2 diabetes, which accounts for 90% to 95% of all instances of diabetes. High blood glucose levels result from this.
Your pancreas produces more insulin when your blood glucose levels are high. Your pancreas may become worn out and generate less insulin over time. To assist control your blood glucose levels, it is essential to closely monitor what you eat if you have diabetes, particularly the kinds and quantity of carbs you consume. By doing this, you can lower your risk of long-term problems and avoid abrupt spikes and dips in your blood glucose levels.
The bottom line
It’s not always necessary to completely avoid particular meals or food groups if you have diabetes or prediabetes. However, cutting back on some foods may help maintain normal blood sugar levels and lower your chance of developing other long-term health issues.
Steer clear of highly processed foods, sugar-sweetened beverages, and foods with added sugar. Instead, make an effort to consume foods high in protein and fiber, such as poultry and non-starchy veggies.