Diabetes and pre-diabetes are conditions that affect how your body manages blood sugar levels. Some foods can worsen these conditions, while others help maintain glucose levels and overall health. Here, we will explore foods to avoid and healthy alternatives that benefit your body.
Foods to Avoid:
- Added Sugars Items: Items like cakes, cookies, and sweetened beverages can spike blood sugar levels quickly. According to the American Heart Association, sugar intake should be limited to 25 grams per day for women and 36 grams per day for men.
2. Sugar-Sweetened Beverages:
Drinks like fruit punches, flavored coffees, sodas, and energy drinks not only raise glucose levels but can also lead to fatty liver disease and liver damage.
3. Avoid Alcohol intake :
Limited alcohol intake is crucial as it can interfere with blood sugar regulation and medication. Sugary cocktails are particularly harmful.If you have diabetes, it’s important to discuss the potential risks of consuming alcohol with your doctor. Additionally, consider wearing a medical ID necklace or bracelet indicating your condition. This can help emergency responders accurately assess your situation if you experience hypoglycemia, preventing any confusion with alcohol intoxication.
4. Saturated Fats:
Foods like full-fat dairy products, palm oil, coconut oil, and fatty meats increase cholesterol levels, elevating the risk of heart attacks.
5. Ultra-Processed Foods:
Items high in added sugars, refined grains, and unhealthy fats, such as many packaged snacks, significantly increase the risk of type 2 diabetes.
What to Include in Your Diet:
- Fruits and vegitables:
Incorporate fruits like berries, oranges, and apples into your diet. These fruits are rich in vitamins, minerals, and fiber, with a generally low-to-moderate glycaemic index, making them excellent for managing blood sugar levels.
2. Lean Protein:
Foods like fish, chicken, and plant-based proteins such as tofu are great protein sources without spiking blood glucose levels. Avoid processed and red meats as much as possible.
3. Unsugary Beverages:
Unsweetened drinks like black coffee, green tea, and plenty of water help keep you hydrated and do not raise blood sugar levels.
4. Healthy Fats:
Include olive oil and fatty fish such as salmon in your meals. These promote heart health and help lower bad cholesterol.
5. Beans :
Beans are a type of legume rich in B vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber.They also have a very low glycemic index (GI), which is important for managing diabetes.
Conclusion:
For diabetes or pre-diabetes management, making mindful food choices is key. Controlling portion sizes, limiting sugars, saturated fats, alcohol, and ultra-processed foods, while including fiber-rich fruits, vegetables, lean proteins, and healthy fats, can help maintain stable blood sugar levels.
