Diet for Diabetes Diet – 1: Foods to Avoid

People with diabetes are required to manage their bloog sugar levels. So, many diabetics watch out for sugar in their diet,

Photo- Foods diabetics should not eat (uhuru1701@flickr)

but is that enough? We have a list of foods besides sugar that could be equally harmful for diabetics, because they have a high Glycemic Index. Foods with high Glycemic Index increase blood glucose levels. For non-diabetic people, when your blood glucose level rises, your body produces insulin to reduce the increased blood glucose levels. People with diabetes are not able to produce enough insulin to reduce blood sugar levels. As a result of this, its important for them to avoid foods with high Glycemic Index.

So, what are the foods that diabetics must watch out for, besides sugar and sugar based foods? Let’s find out…

Dates: It sounds like a healthy fruit, but it has a Glycemic Index of 103 (sugar has a glycemic index of 68!).

Corn Flakes: Mistaken to be healthy, this breakfast cereal has a high Glycemic Index of 87. Often, HFCS is used in corn flakes, that has been linked to obesity- read more about corn flakes.

White bread: We’ve warned you before about how white bread is your weight loss enemy. Besides having a  high Glycemic Index of 73, this food has truly no nutrition besides empty calories.

Biscuits/Cookies: Another food that is often mistaken to be healthy, besides the fact that biscuits can promote weight gain, the primary ingredients are refined flour and sugar, both of which have a high Glycemic Index, so it raises your blood sugar significantly. Definitely a no-no food for diabetics

Packaged fruit juices: The Glycemic Index of most fruits fall into the low or medium category, which is acceptable, but packaged fruit juices are not good for diabetics. Most packaged fruit juices have added sugar. Even without the added sugar, many fruit juices have a high Glycemic Index. Find the Fitho choice of healthiest orange juice and healthiest mango drinks.

Our list of surprising no-no foods for diabetics is not over yet. Part 2 of this series, for the complete list of danger foods for diabetics, including the one that’s advertised as a health food!

White Bread- your weight loss enemy

The title says it all- white bread is not on your side in the war against fat, health, diabetes. If anything it promote fat storage, and diabetic tendencies. Read on to find out.

White bread is made from refined wheat flour (maida) which gives it a high content of simple carbohydrates. Then, it contains added sugar to improve flavour, further increasing the simple carbohydrate content. To top it, many people add a layer of sugar laden jam to their white bread- completely loading their snack with simple carbohydrates. These simple carbohydrates (carbs with high GI- read more here) promote fat storage in the body. There are also theories that also link consumption of excess sugar to suppression of the immune system.

patchworkpottery@flickr

So, you should really watch your white bread consumption. People with high blood sugar (diabetes) or those trying to get in shape, you should completely avoid white bread. Due to the high glycemic index of white bread, the glucose level in your blood spikes, that leads to fat storage and an increase in the production of insulin to compensate.

Wheat bread is a great alternative to white bread- it provides you with long lasting energy from the complex carbohydrates, more soluble fiber which helps to cleanse your arteries of the plaque choking them and does not promote fat storage in the body. So, give wheat bread a shot!