Diet is one of the pillars of treatment to control diabetes. That’s why we consulted an expert on the products and ingredients that would be best to reduce in your diet.
Last update: November 23, 2024
Enol Sierra, graduated in Sports Sciences and creator of the Stop Diabetes Methodmakes it clear from the start that, “although there are no foods that are completely banned, some options can make disease control difficult and should be limited in people with diabetes.” This will make it easier to achieve your therapeutic goals.
Diabetes is characterized by high blood sugar levels because the body has difficulty responding to insulin. A proper diet not only helps balance glucose, but also It also helps maintain a healthy weight and reduce the risk of future complications.
Ultra-processed foods, trans fats, sweet alcoholic beverages and syrups are some foods to avoid in diabetes. See below for the full list and alternatives you can use.
1. Refined sugars and ultra-processed foods
Refined sugars have been subjected to an industrial process to obtain a purer form of sucrose (a sugar molecule). This implies that various nutrients, minerals and fiber have been eliminated.resulting in an empty calorie product.
For their part, ultra-processed foods are those that have undergone a high degree of processing and do not contain fresh ingredients in their final form. Instead, they include many additives, such as preservatives, colors, flavors and emulsifiers, to improve their flavor, texture and appearance.
“These foods cause rapid spikes in blood sugar, due to their high glycemic index,” says Enol Sierra. And he tells us that the classic examples of this group are the following:
- Non-alcoholic drinks.
- Sweets and treats.
- Industrialized juices.
- Packaged biscuits.
- Cakes and pastries.
According to the specialist, “it is advisable to opt for whole fruit, in moderate portions, and natural sweeteners such as stevia or erythritol”. It is better to also include wholemeal products as an alternative to ultra-processed fiber-free ones.
2. Trans fats and fried foods
Trans fats are formed through an industrial process called hydrogenation. They often appear in ultra-processed products because they improve the stability and useful life of the products.
On the other hand, frying foods at a temperature above 180º C or repeatedly heating the same oil also promotes the formation of trans fats. This is why frying is not recommended as a regular cooking method.
Enol Sierra tells us that trans fats and fried foods “not only increase the risk of insulin resistance, but also contribute to overweight, an aggravating factor in type 2 diabetes.” And in addition to patients suffering from the disease, health organizations recommend that the entire population should consume less than 1% of daily calories come from trans fats.
The most relevant foods in this group are the following:
- French fries.
- Products packaged as snacks.
The expert suggests using healthy oils, such as olive or avocado, and preferring cooking methods that involve roasting or steaming.
3. Refined carbohydrates
Refined carbohydrates are those that have been processed to remove the bran and germ. That is, only the starchy part remains.
Many nutrients are lost in the process. Especially fibre, vitamins and minerals. As Sierra tells us, the end result is food that digests very quickly, causing blood sugar spikes.
Common examples include the following:
- White bread.
- White rice.
- Sugary cereals.
- Normal pasta, not wholemeal.
The alternative is “switching to tubers, legumes, fruit and lean proteins from fish and eggs”, proposes the specialist.
4. Sweet alcoholic drinks
For the American Diabetes Association, there is no universal rule on how much alcohol a person with diabetes can drink. However, Products to avoid include sweet alcoholic beverages. They are those that contain a high sugar content and are usually presented as cocktails that combine liqueurs with fruit or syrups.
“Alcohol,” explains Enol Sierra, “when mixed with sugar, can cause dangerous hypoglycemia in people taking certain diabetes medications.” Therefore the following drinks are not recommended:
- High calorie beers.
- Sweet liqueurs.
- Cocktail.
If you intend to consume alcohol, the choice should fall on dry wines or pure distillates, always in moderate quantities and accompanied by food.
5. Fruit in syrup or juice
Fruit is healthy, but “fruit in syrup or juice concentrates too much free sugar
Fruit in syrup is preserved in a sweet solution. The process involves cooking the fruits in sugar water, which increases not only their sweetness, but also their calorie content.
On the other hand, juices lack the fibers present in the whole fruit. Thus, the body absorbs the sugar from the juice more quickly.
The sweetest examples of this group are the following:
- Canned peaches.
- Pineapple and mango in syrup.
- Orange and apple juices.
The advice to follow is to consume fresh seasonal or frozen fruit.
It is not necessary to eliminate foods in diabetes, but choose wisely
The specialist suggests that the myth according to which you will never be able to eat this or that food does nothing but generate frustration in the sick person. Instead, “understanding how foods affect the body allows us to make informed decisions,” he concludes.
Furthermore, along with food, We should not underestimate the power of exercise in diabetes. “Physical activity improves your health in multiple ways and helps you maintain a much more flexible diet,” he adds.
The key, therefore, is not to eliminate foods. What we need to do is choose healthier options, control portions and maintain a balanced diet.
What are the health risks associated with consuming industrialized juices?
Which increases their sugar content significantly while reducing their nutritional value. Likewise, fruit juices, even those labeled as “100% juice,” can be high in sugar and lacking in fiber, leading to rapid spikes in blood sugar.
Recommendations:
To maximize the health benefits of fruit, opt for fresh or whole fruits. This ensures you get the essential fiber, vitamins, and minerals intact, helping to regulate blood sugar levels and promote overall health.
Foods to Avoid:
The following foods are better left off your plate if you are trying to manage your blood sugar levels:
- Non-alcoholic drinks: These often contain high amounts of sugar and calories.
- Sweets and treats: Desserts and snacks rich in sugars and unhealthy fats.
- Industrialized juices: Typically high in added sugars and lacking natural fibers.
- Packaged biscuits, cakes, and pastries: Often ultra-processed and with little nutritional value.
- Trans fats: Found in fried foods and many processed items, which raise insulin resistance.
- Refined carbohydrates: Including white bread, rice, and pasta, these foods digest quickly and spike blood sugar.
- Sweet alcoholic drinks: Cocktails and high-calorie beers can contribute to sugar overload.
- Fruit in syrup or juice concentrates: These options contain excessive sugar and lack fiber.
Healthier Alternatives:
- Choose whole fruits and natural sweeteners like stevia or erythritol.
- Opt for whole grains such as wholemeal bread and brown rice.
- Use healthy oils for cooking, such as olive or avocado oils, and prefer roasting or steaming over frying.
- When it comes to beverages, select dry wines or pure spirits without added sugars.
By making informed choices about what to eat and drink, individuals can better manage their blood sugar levels and improve their overall health.