Managing diabetes involves making mindful choices, especially in this era where couch potatoes are highly seen, and active individuals take it as a stigma.
It goes without saying that diet plays an imperative role in maintaining stable blood sugar levels and overall health. While knowing what to eat is crucial, it’s equally important to be mindful of the foods that can negatively impact your condition.
Yes, an unhealthy and sugar-loaded diet is the worst enemy for people, especially those dealing with diabetes.
Yes, that’s true!
And, Dt. Priyanka receives thousands of questions about what foods to avoid with diabetes and what to eat.
Today, through this blog, we will reveal some food items that Dt. Priyanka suggests her diabetic patients to avoid it.
So, let’s take a look:
Foods to Avoid
Along with adopting a great lifestyle to control diabetes, there are some foods to avoid with diabetes as follows; let’s discuss each of them in detail:
Sugary Foods and Drinks
These are the biggest culprits of blood sugar spikes. They’re often loaded with added sugars and processed carbohydrates, which your body breaks down quickly into glucose (sugar) in your bloodstream. This can lead to unwanted highs and lows in your blood sugar levels. Examples include:
- Cakes, pastries, cookies, candies, chocolates
- Sugary sodas, sports drinks, energy drinks
- Sweetened iced teas and coffees
- Packed Fruit juices
Refined Carbohydrates
The carbs in certain foods have been stripped of most of their fiber and nutrients during processing. They cause blood sugar to rise quickly, just like sugary foods. Think twice before reaching for:
- White bread, pasta, and rice
- Maida (refined wheat flour) roti, naan, and paratha
- Sugary breakfast cereals
- Pastries like puffs, buns, and croissants
- Refined breakfast cereals
Trans Fats
These unhealthy fats are found in many processed and fried foods. They can increase your bad cholesterol and make it harder for your body to use insulin effectively. It’s best to stay away from:
- Deep-fried foods like samosas, pakoras, and chips
- Processed snacks like chips, fried snacks, and instant noodles
- Bakery items with partially hydrogenated oils (trans fats) listed in the ingredients
- Vanaspati ghee (partially hydrogenated vegetable oil)
High-Fat Meats
While some protein is good for you, fatty cuts of meat can contribute to heart problems, which are more common in people with diabetes. Opt for leaner options instead of:
- Fatty cuts of red meat like lamb, beef, and pork belly
- Processed meats like sausages, salami, hot dogs, and luncheon meat
- Chicken with the skin on
- Deep-fried meats
Full-Fat Dairy Products
While dairy provides calcium and other essential nutrients, full-fat dairy products can also be high in saturated fat. This can raise your bad cholesterol and increase your risk of heart disease. Choose low-fat or fat-free options instead of:
- Whole milk, full-cream curd
- Full-fat cheese
- Butter and ghee
- Cream-based sauces and dips in desserts
Sugary Breakfast Cereals
These are often marketed as a healthy breakfast option, but many are loaded with sugar and refined carbohydrates. They won’t keep you feeling full for long and can cause blood sugar spikes.
Sweetened Yogurts
Regular fruit yogurts can be packed with added sugars and artificial sweeteners. These can affect your blood sugar levels and may not benefit your gut health.
This is not an in-depth list, but it’s a good starting point provided by our Indyte specialist, Dt. Priyanka, on what foods to avoid with diabetes to help you make healthy choices for diabetes management.
Why Should These Foods Be Avoided?
Now that you know, the foods listed for avoidance all share properties that can negatively impact blood sugar control in people with diabetes.
Here’s a closer look at the science behind why these ingredients should be consumed in limited quantities:
- Rapid Blood Sugar Spikes: Added sugars are quickly broken down into glucose (sugar) by the body, leading to significant blood sugar spikes. This can overwhelm the body’s ability to produce or use insulin effectively, causing high blood sugar levels.
- Fructose Concerns: High-fructose corn syrup, commonly found in sugary drinks and processed foods, may have additional adverse effects. It may contribute to insulin resistance and increased belly fat, both risk factors for type 2 diabetes.
- Lack of Fiber: Unlike complex carbohydrates in whole grains, refined carbs lack fiber. Fiber slows down digestion and sugar absorption, preventing rapid blood sugar spikes.
- Glycemic Index: Refined carbohydrates have a high glycemic index (GI), a measure of how quickly they raise blood sugar. White bread, for example, has a higher GI than whole-wheat bread, leading to a faster rise in blood sugar.
- Insulin Resistance: Studies have shown a strong link between trans fats and insulin resistance. Trans fats can impair the body’s ability to use insulin effectively, leading to higher blood sugar levels.
- Increased LDL (“Bad”) Cholesterol: Trans fats raise LDL cholesterol, known as “bad” cholesterol while lowering HDL (“good”) cholesterol. This unhealthy cholesterol balance increases the risk of heart disease, a common complication of diabetes.
- Saturated Fat: While protein is essential, fatty cuts of meat are high in saturated fat. Saturated fat can increase LDL cholesterol, again contributing to heart disease risk.
- These are some reasons behind the foods to avoid for people with diabetes. Dt. Priyanka, the best dietician at Indyte, does all the research herself to help you prepare the best Diabetes Management plan.
Healthy Alternatives
Living with diabetes doesn’t mean you have to sacrifice delicious food! Here are some healthy alternatives you can incorporate into your diet:
Whole Grains
- Cereals (Grains): Amaranth, Raagi, kodo millets, finger millet.
- Jowar (Sorghum): Rich in fiber and protein and gluten-free, it is perfect for rotis, dosas, or khichdi.
- Bajra (Pearl Millet) is another gluten-free option. It is high in fiber and has a nutty flavor, making it great for rotis or upma.
- Dalia (Broken Wheat): A versatile whole wheat option for diabetic-friendly breakfast porridges or khichdi.
- Whole Wheat Roti/Chapati: Made with whole wheat flour (atta) for a fiber-rich alternative to refined flour rotis.
Healthy Fats
- Ghee (Clarified Butter): Use sparingly; ghee offers healthy fats compared to vegetable oils, which are high in trans fats.
- Mustard Oil: Rich in monounsaturated fats, perfect for tempering dals and curries in moderation.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats and fiber. Enjoy them in moderation as snacks or sprinkled on salads or curries.
- Avocado: A creamy source of healthy fats, perfect for guacamole or sliced on salads.
Lean Proteins
- Dal (Lentils): A staple in Indian cuisine, dals are packed with protein and fiber, making them perfect for curries and soups.
- Chicken Breast (without skin) is a good source of lean protein. It is great for curries, stir-fries, or grilling.
- Fish: Opt for fatty fish like salmon and mackerel, which are rich in omega-3 fatty acids that are beneficial for heart health. Deboned skinless fish is ideal for curries or baking.
- Eggs: A complete protein source, enjoy them boiled, poached, or scrambled in moderation.
Low-Sugar Snacks
- Makhana (Fox Nuts): Roasted makhana is a crunchy, low-carb snack rich in protein and fiber.
- Sprouts: Mung bean or lentil sprouts are a healthy, fiber-rich snack.
- Cucumber Raita: A refreshing low-calorie snack that includes yoghurt, cucumber, and some spices according to taste.
- Roasted Chickpeas: A crunchy and protein-packed snack alternative to processed chips. Season them with your favourite spices.
- Fresh Fruits (in moderation): Berries like guava, jamun (black plum), and pears are all good choices due to their lower sugar content.
Tips for Managing Diabetes Diet
Now, moving forward, let’s equip you with some of the best tips that will help you manage your diabetes
- Plan Your Meals: Prepare a weekly meal plan to ensure balanced nutrition and avoid last-minute unhealthy foods to avoid with diabetes.
- Read Food Labels: Always check food labels to identify hidden sugars and unhealthy fats. This will help you make informed choices.
- Choose Whole Foods: To maintain stable blood sugar levels, opt for whole grains, fresh fruits, and vegetables over processed foods.
- Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support overall health.
- Consult a Dietitian: Consult with a professional like for personalized dietary advice. Dt Priyanka at Indyte can help tailor a plan to your needs. She can help you by preparing the best diabetes reversal diet.
Conclusion
Taking control of your diabetes starts with understanding what to avoid. By eliminating sugary foods, refined carbs, unhealthy fats, and processed options, you’re taking a significant step towards managing blood sugar level effectively.
That’s all about what foods to avoid with diabetes. By making informed choices and incorporating healthy alternatives, you can manage your blood sugar and enjoy a flavorful diet.
Remember to consult a registered dietitian like Dt. Priyanka from Indyte for a personalized plan that fits your preferences and health goals.