How does eating doughnuts affect blood sugar in diabetics. What are healthier snack alternatives for people with diabetes. Which foods should diabetics avoid to better manage their condition. How can diabetics make smarter snacking choices.

The Impact of Doughnuts on Blood Sugar for Diabetics

For individuals managing diabetes, the question “Can a diabetic eat a doughnut?” is a common one. While an occasional treat may seem harmless, doughnuts can have a significant negative impact on blood sugar levels for those with diabetes.

Doughnuts are typically high in both sugar and unhealthy fats, making them a problematic snack choice for diabetics. The combination of refined carbohydrates and saturated fats can lead to rapid blood sugar spikes followed by crashes, disrupting the delicate balance diabetics work to maintain.

Why are doughnuts particularly problematic for diabetics?

• High sugar content causes rapid blood glucose elevation
• Refined carbohydrates are quickly absorbed, leading to spikes
• Saturated fats can worsen insulin resistance
• Low fiber content means minimal blood sugar stabilization
• Empty calories contribute to weight gain, further complicating diabetes management

While completely avoiding favorite treats can be challenging, diabetics are generally advised to steer clear of doughnuts and similar snacks to help maintain better blood sugar control and overall health.

Healthier Snack Alternatives for Diabetics

Instead of reaching for a doughnut, diabetics have numerous healthier snack options that can satisfy cravings without compromising blood sugar management. These alternatives often provide important nutrients while helping to stabilize glucose levels.

What are some diabetes-friendly snack options?

1. Fresh fruits with nut butter
2. Vegetable sticks with hummus
3. Greek yogurt with berries
4. Hard-boiled eggs
5. Handful of unsalted nuts
6. Whole grain crackers with cheese
7. Avocado toast on whole grain bread

These snacks offer a balance of protein, healthy fats, and complex carbohydrates, which can help maintain steady blood sugar levels while providing sustained energy. Additionally, many of these options are rich in fiber, vitamins, and minerals that support overall health.

Foods to Avoid for Better Diabetes Management

While doughnuts are an obvious food to limit, there are several other snacks and food items that diabetics should be cautious about consuming. Understanding which foods can negatively impact blood sugar levels is crucial for effective diabetes management.

Which foods should diabetics limit or avoid?

• Sugary beverages (sodas, sweetened teas, fruit juices)
• Processed snack foods (chips, crackers, pretzels)
• White bread and other refined grain products
• Candy and chocolate bars
• Ice cream and frozen yogurt
• Fried foods
• Full-fat dairy products

These foods often contain high levels of simple carbohydrates, unhealthy fats, or both, which can lead to rapid blood sugar fluctuations and potential weight gain. By limiting these items, diabetics can better manage their condition and reduce the risk of complications.

The Role of Carbohydrate Counting in Diabetes Management

For individuals with diabetes, understanding and managing carbohydrate intake is a crucial aspect of maintaining healthy blood sugar levels. Carbohydrate counting is a method that allows diabetics to track and control the amount of carbs they consume throughout the day.

How does carbohydrate counting work?

Carbohydrate counting involves keeping track of the grams of carbohydrates in each meal or snack. This information helps diabetics adjust their insulin doses or food choices to prevent blood sugar spikes. Many diabetics work with a registered dietitian to determine their ideal carbohydrate intake and learn how to effectively count carbs.

By mastering carbohydrate counting, diabetics can enjoy a wider variety of foods while still maintaining good blood sugar control. This approach allows for more flexibility in meal planning and can improve overall quality of life for those managing diabetes.

The Importance of Protein and Healthy Fats in Diabetic Snacks

While managing carbohydrate intake is crucial for diabetics, incorporating adequate protein and healthy fats into snacks and meals is equally important. These nutrients play a vital role in blood sugar management and overall health.

Why are protein and healthy fats beneficial for diabetics?

• Protein helps slow down carbohydrate absorption, preventing rapid blood sugar spikes
• Healthy fats provide sustained energy and promote feelings of fullness
• Both nutrients support muscle health and maintenance
• Protein and fats have minimal impact on blood sugar levels compared to carbohydrates

Incorporating lean proteins like chicken, fish, or tofu, and healthy fats from sources such as avocados, nuts, and olive oil can help diabetics create more balanced and satisfying meals and snacks. This balance not only supports better blood sugar control but also contributes to overall nutrition and well-being.

The Impact of Portion Sizes on Blood Sugar Management

For diabetics, managing portion sizes is just as important as choosing the right types of foods. Even healthy snacks can lead to blood sugar spikes if consumed in large quantities. Understanding appropriate portion sizes is key to maintaining stable glucose levels.

How can diabetics manage portion sizes effectively?

1. Use measuring tools to understand serving sizes
2. Practice visual portion control using everyday objects as guides
3. Fill half the plate with non-starchy vegetables
4. Limit carbohydrate-rich foods to a quarter of the plate
5. Include lean protein in appropriate amounts

By paying attention to portion sizes, diabetics can enjoy a variety of foods while keeping their blood sugar levels in check. This approach allows for more flexibility in meal planning and can prevent feelings of deprivation often associated with restrictive diets.

The Role of Fiber in Blood Sugar Control for Diabetics

Fiber is a crucial component of a healthy diet for everyone, but it’s particularly important for individuals managing diabetes. This nutrient plays a significant role in blood sugar control and overall digestive health.

How does fiber benefit diabetics?

• Slows down carbohydrate absorption, preventing rapid blood sugar spikes
• Promotes feelings of fullness, helping with weight management
• Supports digestive health and regular bowel movements
• May help lower cholesterol levels, reducing heart disease risk

Diabetics should aim to incorporate high-fiber foods into their meals and snacks. Good sources of fiber include whole grains, legumes, fruits, vegetables, and nuts. By prioritizing fiber-rich foods, individuals with diabetes can improve their blood sugar control and overall health.

The Importance of Hydration in Diabetes Management

While much focus is placed on food choices, proper hydration is often overlooked in diabetes management. Staying well-hydrated is crucial for maintaining healthy blood sugar levels and overall well-being for individuals with diabetes.

Why is hydration important for diabetics?

Adequate hydration helps the body flush out excess glucose through urine, potentially helping to lower blood sugar levels. Additionally, dehydration can lead to increased blood sugar concentration, making it harder to maintain stable glucose levels.

Water is the best choice for hydration, as it doesn’t contain calories or carbohydrates. However, other sugar-free beverages like unsweetened tea or coffee can also contribute to daily fluid intake. Diabetics should be cautious with fruit juices and sugary drinks, as these can cause rapid blood sugar spikes.

The Role of Regular Meals and Snacks in Diabetes Management

Maintaining a consistent eating schedule can be beneficial for individuals managing diabetes. Regular meals and snacks help keep blood sugar levels stable throughout the day, preventing extreme highs and lows.

How does meal timing affect blood sugar control?

• Helps prevent overeating at main meals
• Maintains steady energy levels throughout the day
• Allows for more consistent medication and insulin dosing
• Reduces the risk of hypoglycemia (low blood sugar)

While individual needs may vary, many diabetics find success with eating three balanced meals per day, complemented by one or two nutritious snacks. Working with a healthcare provider or registered dietitian can help determine the best meal and snack schedule for individual needs and lifestyle.

The Impact of Stress on Blood Sugar Levels

Managing diabetes isn’t just about diet and exercise; stress levels can also significantly impact blood sugar control. Understanding this connection can help diabetics better manage their condition and overall health.

How does stress affect blood sugar?

When the body experiences stress, it releases hormones like cortisol and adrenaline. These hormones can cause blood sugar levels to rise, making it more challenging to maintain good glucose control. Additionally, stress can lead to unhealthy behaviors like overeating or neglecting exercise routines, further complicating diabetes management.

Incorporating stress-reduction techniques into daily life can be beneficial for diabetics. This might include practices such as meditation, deep breathing exercises, regular physical activity, or engaging in enjoyable hobbies. By managing stress effectively, individuals with diabetes can better control their blood sugar levels and improve their overall quality of life.

The Importance of Regular Blood Sugar Monitoring

For individuals managing diabetes, regular blood sugar monitoring is a crucial aspect of their care routine. This practice provides valuable information about how different foods, activities, and other factors affect glucose levels.

Why is blood sugar monitoring important for diabetics?

• Helps identify patterns in blood sugar fluctuations
• Allows for timely adjustments to diet, medication, or insulin doses
• Provides early warning of potential complications
• Empowers individuals to make informed decisions about their health

The frequency of blood sugar checks can vary depending on the individual’s treatment plan and type of diabetes. Some may need to check several times a day, while others might test less frequently. Working closely with a healthcare provider can help determine the most appropriate monitoring schedule and target blood sugar ranges.

The Role of Exercise in Diabetes Management

Regular physical activity plays a crucial role in managing diabetes. Exercise can help improve insulin sensitivity, lower blood sugar levels, and contribute to overall health and well-being.

How does exercise benefit diabetics?

1. Improves insulin sensitivity, allowing cells to use glucose more effectively
2. Helps lower and stabilize blood sugar levels
3. Supports weight management efforts
4. Reduces the risk of cardiovascular complications
5. Improves mood and reduces stress

The American Diabetes Association recommends that adults with diabetes engage in at least 150 minutes of moderate-intensity aerobic activity per week, spread over at least three days. This can include activities like brisk walking, swimming, or cycling. Additionally, incorporating strength training exercises at least twice a week can further improve blood sugar control and overall health.

It’s important for diabetics to monitor their blood sugar before, during, and after exercise, especially when starting a new routine. This helps prevent hypoglycemia (low blood sugar) and allows for appropriate adjustments to food intake or medication as needed.

The Importance of Individualized Diabetes Management Plans

While general guidelines for diabetes management exist, it’s crucial to recognize that each person’s experience with diabetes is unique. An individualized approach to care can lead to better outcomes and improved quality of life for those managing the condition.

Why are personalized management plans important for diabetics?

• Account for individual lifestyle factors and preferences
• Consider coexisting health conditions and medications
• Adapt to changing needs over time
• Improve adherence to treatment plans
• Lead to better overall health outcomes

Creating an effective diabetes management plan typically involves collaboration between the individual and their healthcare team, including doctors, diabetes educators, and registered dietitians. This team approach ensures that all aspects of diabetes care are addressed, from medication management to lifestyle modifications.

Regular check-ins and adjustments to the management plan are essential, as diabetes is a dynamic condition that can change over time. By maintaining open communication with healthcare providers and actively participating in their care, individuals with diabetes can achieve better control of their condition and lead healthier, more fulfilling lives.

Cut These Snacks to Help Your Diabetes

By Chris Iliades, MDMedically Reviewed by Kelly Kennedy, RDN

Reviewed: September 21, 2017

Medically Reviewed

What Not to Eat if You Have Type 2 Diabetes

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No one likes to be told no — especially if you have diabetes and are already struggling to meet the day-to-day dietary demands of the disease, which most people would admit is no easy task. Often, a diagnosis of prediabetes or full-blown type 2 diabetes means you have to give up or limit many of the foods you once loved, like white potatoes and red meat, and many others for which you may not yet have developed a taste, such as leafy greens and seafood. But making healthy choices when you have diabetes is one of your best bets for maintaining or achieving proper blood sugar control and helping to prevent certain diabetes complications, such as nerve damage, vision problems, heart disease, and stroke, according to the American Diabetes Association (ADA).

Adequate sleep and regular exercise should be part of that effort, but so should smart snacking. After all, a good diabetes snack can help you keep your blood sugar on an even keel, provide energy throughout a busy day, help improve your workout, and prevent you from overeating at mealtime.

But when you choose which snacks to reach for when hunger strikes, are some options better than others? Unsurprisingly, yes, and when snacking, you should continue to count your carbohydrate intake, the National Institutes of Health (NIH) advises. According to an article published in February 2014 in the Journal of Education and Health Promotion, making sure your overall diabetes diet is rich in fruit, veggies (especially the nonstarchy kinds), lean protein, healthy fats, and whole grains can help you stay on track.

And while most dietitians agree with the phrase “everything in moderation” when it comes to best managing your blood sugar, it’s actually true that when you have diabetes, there are some snacks that are best left off your plate (think: calorie-laden, high-carb foods that come packaged in a bag). Snacks that are high in unhealthy saturated fat, carbohydrates, and sugar should be limited and, if possible, avoided. These kinds of fare are more likely to mess with your blood sugar and may contribute to unwanted weight gain — an effect that can further reduce insulin sensitivity and potentially worsen diabetes symptoms and complications, leaving you feeling sluggish rather than energized.

Unhealthy diabetes snacks aren’t always as obvious as that gooey candy bar you may eye in your office vending machine (but skip the obvious ones, too). Try to steer clear of the following quick eats to avoid blood sugar spikes and to help better manage diabetes now and down the road.

Skip the Doughnuts Due to Their Sugar and Fat Content

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Doughnuts are sweet, fun to eat, and look gorgeous on social media, but their nutritional profile makes them a no-no in a healthy diabetes diet. “When you see terms like ‘cream-’ or ‘jelly-filled,’ ‘crispy,’ ‘crunchy,’ or ‘glazed’ attached to doughnuts, think sugar and fat,” says Nessie Ferguson, RD, CDE, a medical nutrition therapist at the Nebraska Medical Center in Omaha. “I usually like to avoid the words ‘avoid completely,’ but when it comes to doughnuts, avoid completely!” Instead, use snack time as an opportunity to have another serving of the diabetes-friendly foods that can help you better manage the disease — like fruits, nonstarchy vegetables, and whole grains. If you’re craving something that’s more obviously sweet, reach for half a banana with a tablespoon of peanut butter. This powerful combo contains potassium, magnesium, and healthy fat, helping fuel you throughout your day. The protein and fat in the peanut butter can also help to slow the absorption of the carbohydrates from the banana, raising your blood sugar more gradually than if you had a banana alone.

Say No to Rich Cheeses Because of Their Unhealthy Fat

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Although counting carbs can go a long way in managing diabetes, carbs aren’t the only nutrient that should be on your radar. Unhealthy sources of fat also can make it harder to control the disease and your weight. So instead of nibbling on 1 ounce (about the size of your thumb) of a rich, full-fat cheese like cheddar, which has 5 grams of saturated fat, enjoy 6 whole ounces of nonfat plain Greek yogurt. This equally rich-tasting snack has the creaminess of cheese with more than twice as much protein per serving, helping keep you satiated and promoting a healthy weight. For an added dose of flavor and antioxidants, top your yogurt with ¼ cup of fresh blueberries.

Don’t Opt for Salty and Fatty Chicken Fingers or Fish Sticks

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Chicken is a healthy source of lean protein in a diabetes-friendly diet, right? Not so fast: Not all types of chicken are created equal. While grilled boneless, skinless chicken breast is often a healthy choice for diabetes, its fast-food counterpart is another story completely. “Breaded and fried snacks like chicken fingers or fish sticks can have more fat than a lean beef patty,” Ferguson warns. “The breading may also be loaded with salt. ” Instead, add a tasty crunch to your diabetes diet with 1 ounce of unsalted nuts — you’ll get a dose of healthy monounsaturated fat along with filling fiber, as well as some protein and complex carbohydrates, which are lower on the glycemic index than refined carbohydrates.

Resist the Crunch of Sodium-Laden Chips and Crackers

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You may love their lip-smackin’ saltiness, but potato chips, tortilla chips, or corn chips (including those in restaurant nachos), crackers, and pretzels are not the best food choices for people living with diabetes. These snacks not only lead to higher LDL, or “bad,” cholesterol and add empty calories to your diet, but they also make your diabetes harder to control. Even if you choose baked chips or crackers that are lower in fat, they still pack a fair amount of calories and carbohydrates, so it’s essential to monitor your portion size and avoid pairing them with high-fat dips. Ferguson recommends substituting classic potato chips for baked whole-grain crackers dipped in salsa.

Pass on Packaged Cookies for Their Sugar, Fat, and Calories

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A packaged chocolate chip cookie might seem like just the pick-me-up you need on a challenging workday, but Ferguson warns that these common go-to snacks can wreak havoc on your health if you have diabetes. Namely, these convenient treats are high in sugar, fat, and calories — meaning they can spike blood sugar and pack on unwanted pounds. The problem? The highly processed flour used to make them has had its nutrient-rich outer grain removed along with its blood-sugar-lowering fiber. In addition, they’re also packed with refined sugars. That means these snacks will be digested more quickly, likely leading to poorly controlled blood sugar. Look instead for unprocessed snacks such as popcorn — a whole grain with a lot of fiber — that you air-pop yourself, or keep it simple and reach for ready-made fresh fruit to satisfy your sweet tooth. Remember that pairing either of these healthy snacks with a source of protein such as reduced-fat cheese or fat-free, plain Greek yogurt will also help slow the rise in blood glucose, making these snacks more well-rounded and even healthier!

Avoid Processed Cereals Made to Look Like a Treat

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Despite label claims about fiber and essential vitamins and minerals, many popular breakfast cereals are actually highly processed and loaded with sugar. Therefore, many of them should be avoided. “Watch out for cereals that are made to look or taste like candy or cookies,” Ferguson warns. It’s also important to note that even seemingly healthy cereals can have hidden sweeteners and very little fiber. For a smarter diabetes snack, reach for cereals that have whole grain listed as the first ingredient and very little, if any, added sugars. Pair your cereal with skim milk only, and don’t add sugar. Whole grains are key in a diabetes diet because they are low on the glycemic index, which means they are generally digested more slowly and cause less of an increase in your blood sugar. Plus, they’re packed with fiber, also helping you maintain good blood sugar while aiding your digestive system and overall health.

12 Foods to Avoid if You Have Type 2 Diabetes

A diabetes diet can be difficult to navigate. Here’s a list of foods to steer clear of to help improve your blood sugar.

By Jennifer AndersonMedically Reviewed by Kelly Kennedy, RDN

Reviewed: April 13, 2020

Medically Reviewed

Knowing which foods to put in your shopping cart — and which ones to pass up — is key when it comes to managing type 2 diabetes.

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What’s on your plate? It’s an important question. One of the most essential steps to avoiding complications from type 2 diabetes is managing your diet, says William Sullivan, MD, a senior physician at Joslin Diabetes Center and an assistant professor of medicine at Harvard Medical School in Boston.

Furthermore, a healthy diet is critical right now with the spread of COVID-19, the disease caused by the novel coronavirus. People with diabetes are more at risk for serious complications from the illness, according to the American Diabetes Association (ADA). For that reason, you’ll want to do everything you can to ensure you’re in good health.

This means knowing both what to eat and what not to eat. To keep your blood sugar in check, you’ll want to avoid less-healthy foods, such as foods or drinks with added fats, sugars, and sodium, according to the Mayo Clinic. At the same time, you’ll want to choose healthy sources of carbohydrates (including fruits; vegetables; whole grains like brown rice; legumes, such as beans and peas; and lowfat or fat-free dairy products, such as milk and yogurt), heart-healthy fish, and “good” fats, like nuts, avocados, and olive oil.

RELATED: 20 Delicious Ways to Eat Heart-Healthy Fats

Type 2 diabetes increases your risk of heart disease and stroke, so avoiding saturated fats is key.

According to the Mayo Clinic, foods that contain saturated fat include:

• Meat
• Whole-fat dairy products (butter, cheese)
• Coconut oil
• Meats
• Egg yolks
• Baked goods
• Crackers

A healthy diet is even more critical if you’re overweight. “Weight loss has a dramatic effect on controlling diabetes,” says Dr. Sullivan. Losing just 10 to 15 pounds may help you prevent and manage high blood sugar, according to the ADA. In fact, losing just 5 to 10 percent of your body weight has also been shown to help some people reduce the amount of diabetes medication they need, according to an article published in June 2015 in the journal Diabetes Care .

Here are 12 foods that you should specifically avoid — or at least limit — to help manage type 2 diabetes.

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Skip Regular Soda and Sip Sparkling Water Instead

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If you have diabetes, you’re allotted approximately 30 to 45 grams (g) of total carbs per meal if you’re a woman, and 45 to 60 g per meal if you’re a man, says Amy Kimberlain, RDN, a certified diabetes care and education specialist (CDCES), a spokeswoman for the Academy of Nutrition and Dietetics and a wellness dietitian at Baptist Health South Florida in Miami. Down a 12-ounce (oz) can of soda with your lunch and you’ve already used up 39 grams (g) of your carbohydrates for the day, according to the U.S. Department of Agriculture (USDA) — the equivalent of more than 9 teaspoons of sugar. All that sugar not only makes your blood sugar harder to control, but it can also tax your heart, kidneys, gastrointestinal tract, and immune system, says Bobbie Randall, RD, CDCES, who practices in Orrville, Ohio. Instead of soft drinks, she recommends sparkling water with a refreshing slice of lemon, lime, or cucumber.

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Smoothies Aren’t Always as Healthy as They Seem

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Sodas are a no-brainer, but other drinks that contain loads of sugar aren’t as easy to spot. Take fruit smoothies: They sound nutritious, but they can pack a sugary carb punch, especially if they’re oversize and made with sweetened fruit, sugar syrup, and sweetened yogurt. Nutrition stats on fruit smoothies vary widely, so always check the label on yours (if bottled) or request this information (if you’re ordering from a restaurant or quick-service spot). In general, one cup of fruit smoothie has 25 g of carbs, including 18 g of sugar, per the USDA. (Smoothies are usually bigger than one cup, so this is a very conservative estimate.) It’s possible to make a smoothie at home that’s diabetes-friendly, as long as you plan out the ingredients wisely. As an alternative, Randall recommends sipping sugar-free flavored waters, or eating fruit whole to get its beneficial fiber while keeping carbohydrates in check.

RELATED: What Are the Best Fruits for People With Type 2 Diabetes

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Cut Back on Sugar-Bomb Coffee Drinks

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Other unhealthy beverages, such as coffee drinks, are seemingly ubiquitous. According to the USDA, a medium frozen coffee drink (which may be topped with whipped cream) packs a whopping 67 g of carbs, the majority of which come from added sugar. Before you place your next to-go order, see if the item’s nutritional information is listed on the menu so you can choose smarter.

You shouldn’t have to ditch coffee completely — try enhancing a regular coffee with sugar-free hazelnut syrup, some vanilla extract, or a dash of cinnamon. If you crave a little richness, Randall recommends using a few drops of half-and-half.

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Avoid Fried Foods Like French Fries and Chicken Nuggets

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Fried foods are usually breaded, which can add up to lots of carbohydrates, unhealthy fats, and calories, says Kimberlain. Too much fat in your diet can lead to weight gain, she adds, which can worsen type 2 diabetes. Weight gain also increases your risk of heart disease, a risk that’s already elevated when you have diabetes, according to the American Heart Association (AHA). Rather than eating breaded and fried favorites like chicken nuggets, shrimp, okra, and onion rings, Randall suggests roasting or baking these foods without the breadcrumbs. Try a coating of fresh herbs or spices. If you must have breading, coat with whole-grain crumbs and bake the foods instead of frying — “that’s a happy medium,” she says.

RELATED: 5 ‘Bad’ Diabetes Foods You Can Enjoy in Moderation

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Favor Lean Proteins Over Fatty Cuts of Meat

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Many cuts of red meat are high in unhealthy saturated fat, says Kimberlain, Too much of this type of fat increases your risk for heart disease, the AHA notes. Because people with diabetes are already at higher risk for heart disease compared with those without diabetes, Randall recommends limiting fatty cuts of meat in favor of foods that supply healthy fats, such as fish, nuts, and avocado, as well as lean proteins like skinless chicken and tofu. Fatty meats include poultry with skin, ground meat with a high fat percentage, prime cuts of beef, and processed meats like sausage and bacon, according to the Mayo Clinic.

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Pass on Unhealthy Packaged or Processed Sweets

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Packaged snacks and baked goods like cookies, doughnuts, and snack cakes typically contain refined carbs that cause a sharp spike in your blood sugar and can lead to weight gain when eaten in excess, says Kimberlain. They also may still contain unhealthy trans fats, which can further raise your risk of heart disease, she adds. (Trans fats have been phased out as an ingredient because they are so dangerous to health, but as this change takes effect, some foods may still be made with these partially hydrogenated oils, notes Mayo Clinic.) Randall recommends limiting your consumption of high-carb, white-flour, and sugar-sweetened treats (once in a while is okay) and choosing whole-grain versions whenever possible.

RELATED: 8 Healthy Carbs for People With Type 2 Diabetes

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Give the Heave-Ho to Heavily Salted Processed Foods

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Because salt works wonders as a preservative, most packaged and processed foods contain plenty of it, the Centers for Disease Control and Prevention (CDC) points out. You may love the taste, but the sodium in salt is an electrolyte that can increase blood pressure, and people with diabetes are already more likely to have high blood pressure, another risk factor for heart disease, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Hot dogs and boxed macaroni and cheese are prime examples of high-salt foods that will have your heart working overtime if you eat them regularly, says Randall. When you must choose packaged foods for convenience, look for low-sodium or no-salt-added versions, suggests the AHA.

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Take Biscuits and Sausage Gravy Off Your Menu

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Randall singles out this traditional Southern meal as an example of a combination that people who have diabetes should avoid. The biscuits usually are made with white flour, and the sausage gravy is high in fat, calories, and sodium. According to the USDA, a single biscuit with gravy has 475 calories, 27 g of fat (7 g of which is saturated), and 45 g of carbs. As an alternative, Randall recommends eggs, whichever way you like them, and a whole-grain English muffin.

RELATED: 10 Foods You Should Absolutely Avoid When You Have Diabetes

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Eat High-Fiber Fruit Instead of Drinking Juice

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One hundred percent fruit juice may seem like a healthy choice because it contains no added sugar, but a mere ½ cup (equivalent to 4 oz) serving contains 15 g of carbs and about 63 calories, per the USDA. Beyond that, the body metabolizes 100 percent fruit juice in the same way it processes soda, leading to a quick increase in blood sugar levels. Either way, the result is a higher risk for weight gain and heart disease, note the authors of an article published in May 2019 in JAMA Network Open.

Therefore, fruit isn’t ideal for people with type 2 diabetes, says Lynn Grieger, RDN, CDCES, a health, food, and fitness coach in Prescott, Arizona, and a medical reviewer for Everyday Health.

Other fruit drinks can contain added sugar and even more carbohydrates. Keep in mind that no matter what, it’s easy to drink more than ½ cup of juice, which means the carbohydrates and calories increase as well.

If you simply can’t give up fruit juice, limit your serving size to 4 oz per day, says Grieger. A better choice still is to eat a piece of fresh fruit, which contains valuable fiber that is lacking in juice, and drink water, she advises.

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Choose Granola, Energy, and Protein Bars Carefully

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Granola, energy, or protein bars seem like a healthy option, but read the list of ingredients and nutrition facts and you’ll be surprised at the added sugars and artificial ingredients present in most bars, says Grieger. Look for bars that contain the least amount of added sugar possible and several whole-food ingredients, such as oats, nuts, or dried fruit, and avoid bars with long, unpronounceable chemical ingredients, she says. Finally, always check the nutrition facts for calories and grams of carbohydrates so you can accurately determine how to fit a bar into your daily food choices, she says.

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Stay Away From Sweetened Yogurt and Go Greek

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Yogurt is often synonymous with “healthy,” but buyer beware, warns Grieger. Unless labeled “plain,” yogurt contains added sugar. In order to best manage blood sugar, you’ll want to limit added sugar in your diet, says the ADA. The very best yogurt option is plain Greek yogurt, she says. For people with type 2 diabetes who are looking to lose weight, nonfat is a great choice — according to the USDA, 1 typical, 150 g container contains just 5.4 g carbs (and a whopping 15.3 g protein, 0.585 g of fat, and 4.9 g of naturally occurring sugar). The same serving size of flavored Greek yogurt, on the other hand, contains 17.8 g carbs, 3.9 g fat, and 16.8 g of sugar.

Any yogurt that contains sprinkles, granola, or candies is going to contain even more carbohydrates, not to mention added sugar, Grieger adds.

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Opt for Plain Oatmeal Over Sweetened Cereals

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Hot breakfast cereal is usually made from whole-grains such as wheat (porridge) or oats (oatmeal), which naturally contain carbohydrates, explains Grieger. Sprinkling any kind of sugar (brown included) on top increases carbohydrates dramatically.

A good example is the difference between plain oatmeal (101 calories and 20 grams of carbohydrate per instant packet) and maple brown sugar flavored oatmeal (158 calories and 33 grams of carbohydrate per instant packet), notes the USDA.

To enjoy a truly healthy oatmeal, choose plain steel-cut or old-fashioned oatmeal and add your own fruit and a bit of cinnamon for sweetness, she suggests.

Proper nutrition for diabetes mellitus, Doctor endocrinologist of polyclinic No. 4 Alina Latsuzbaya

Diet table number 9 is recommended for people with mild to moderate diabetes mellitus, patients with normal or slightly overweight who do not receive insulin or receive it in small doses, as well as for the selection of doses of insulin or other drugs.

However, treatment table number 9 is also recommended for those who have just been diagnosed with elevated blood sugar levels and it often happens that proper nutrition can prevent the development of diabetes.

Diet rules

The main rules of the diet are moderation in nutrition, frequent meals (5-6 times a day) and limiting the intake of easily digestible carbohydrates. In addition, in diet number 9, fat consumption is reduced, cholesterol-rich foods (fatty meat, eggs, butter, smoked foods, meat and fish semi-finished products) are limited, which will positively affect the figure and help you lose weight, if any.

Fried and smoked foods are completely banned, salt and sugar intake will have to be limited, and sugar will generally be replaced with natural sweeteners (xylitol and sorbitol). Carbonated drinks and other harmful products (hamburgers, pizzas, donuts, etc.) are also completely prohibited.

Daily calorie content is 2100-2400 kilocalories. It is recommended to drink up to 2 liters of fluid per day.

It is best to boil or bake in the oven, rarely stew. Meat and fish soups are cooked on the second or even third broth.

What is not allowed?

All products with sugar, alcohol, convenience foods (meat, fish and dairy), fatty meats and rich broths, canned food, marinades, sweet dough dishes and pastries are completely prohibited. You can not eat caviar (except for vegetables), salty cheeses, sweet cottage cheese and cream, rice, semolina and pasta (except for group A, from durum wheat), fatty, spicy and salty sauces. Sweet fruits are forbidden – grapes, raisins, bananas, figs and dates.

Special bread for diabetics is also not the best choice, when preparing it, sugar is replaced by fructose, and flour remains “carbohydrate” – wheat. Therefore, it is better to eat protein bread with the addition of bran or 250 grams of rye and 150 grams of wheat bread. Eggs are allowed, but not more than 1.5 pieces per day. You can cook them soft-boiled or make a protein omelet, as it is better to limit the consumption of yolks.

Soups can be boiled with vegetable, low-fat meat, fish and mushroom broths, with the addition of permitted (see below) cereals, potatoes or meatballs.

Lean beef, veal, rabbit are allowed. Poultry can be turkey and chicken. Diabetic and dietary sausages, boiled tongue, and rarely liver are also allowed. You can lean types of fish. Also allowed canned fish in its own juice and tomato. Milk and sour-milk drinks, as well as cottage cheese, should be bold (1-1.5% for milk and up to 20% for sour cream) or non-fat. Sour cream is possible, but limited. Unsalted and low-fat cheese is also allowed. Cereals and legumes are allowed, but not much. You can cook cereals from buckwheat, barley, millet, barley, oatmeal.

Since vegetables contain carbohydrates, they can be consumed in limited quantities. Potatoes (soaked), carrots, beets and green peas are allowed. Preferred vegetables containing less than 5% carbohydrates are cabbage, zucchini, pumpkin, lettuce, cucumbers, tomatoes, eggplant.

Starters include vinaigrette, fresh vegetable salads, vegetable and squash caviar, soaked herring (without oil), meat, aspic fish, seafood salads, low-fat beef jelly and unsalted cheese. You can fresh fruits and berries of sweet and sour varieties in any form, extremely rarely – honey. From drinks you can tea, coffee with milk, juices from vegetables, low-sweet fruits and berries, rosehip broth.

Patients often ask about the use of sweeteners. I’ll tell you about some of them.

SUCHARIN. It is produced in the form of tablets that can be taken in food no more than 4 pieces per day. Experimental data suggest that high doses of saccharin can provoke the formation of tumors.

SUCLAMAT. Available in the form of tablets and in the form of a liquid (tsukli). During heat treatment, suclamate is stable, it is also tasteless, it is also tasteless. Side effects of suclamate are possible allergic skin reactions.

SORBITOL. Sorbitol (hexahydric alcohol) is colorless crystals with a sweet taste, dissolves well in water. Sorbitol in the human body comes from fruits. They are rich in blackthorn and mountain ash berries. Sorbitol has a choleretic and laxative effect, but not as pronounced as xylitol.

XYLITOL. Xylitol (pentahydric alcohol). These are white crystals, sweet in taste and highly soluble in water. Xylitol is produced in powder form. There are only 4 calories in 1 gram of xylitol. It can be used instead of sugar in cooking.

FRUCTOSE. This fruit (fruit) sugar is a monosaccharide. Fructose is much sweeter than sucrose. Studies show that fructose is more harmful than regular sugar. It is selectively absorbed by the liver and, when there is a lot of it, it turns into fat through a chain of reactions. This leads to steatosis (fatty liver). Other sugars also contribute to this, but to a lesser extent. All this leads to metabolic syndrome (a combination of obesity, diabetes, hypertension and atherosclerosis) – a common disease today, leading to heart attacks, strokes, and other serious consequences. In addition, fructose often provokes inflammation of the liver, which makes the course of the disease more severe.

In addition, it is worth knowing that there are sweeteners that are not suitable for everyone. For example, acesulfame potassium – should be limited in heart failure. Aspartame – do not use with phenylketonuria. In case of renal insufficiency, sodium cyclamate should not be used.

And if you are also going to consume less calories through dietary products with the addition of sweeteners, do not forget about their restriction. If the packaging of a flour product says “dietary”, it does not mean that it can be consumed in large quantities. In any case, it contains a certain number of calories.

Given all of the above, we can conclude that proper nutrition in diabetes is the key to success and the reason for stable and long-term compensation.

Doctor endocrinologist of polyclinic No. 4 Alina Latsuzbaya

Can diabetics have donuts?

Avoid unhealthy packaged or processed sweets

Packaged snacks and baked goods such as cookies, donuts and cakes. typically contain refined carbohydrates, which cause blood sugar spikes and can lead to weight gain if consumed in excess , says Kimberlain.

In this regard, how unhealthy is the Krispy Kreme donut? DUH, donuts are bad for you. But do you know how bad? The original Krispy Kreme donut contains 11 grams of fat, 5 of which are saturated, while the original Dunkin’ donut contains 6 grams of saturated fat (30 percent of your fat intake).

What can diabetics eat for dessert? Examples of some desserts that are good for diabetes include:

• muesli (no added sugar) and fresh fruit.
• Trope mix with nuts, seeds, roasted pepitas and dried cranberries.
• Graham crackers with peanut butter.
• angel food cake.
• chia seed pudding.
• low sugar avocado mousse.
• Frozen yogurt snacks made with plain Greek yogurt and berries.

Therefore, can pre-diabetics eat donuts? Having prediabetes doesn’t mean you can never eat a donut again, says Mansukhani. “But that could mean you’re adding one or two servings of the recommended five to nine servings of vegetables per day. ”

Meanwhile, does cheese raise blood sugar levels?

Does cheese affect blood sugar levels? Cheese has a low glycemic index (GI), which means that it releases glucose slowly and does not cause large spikes in blood glucose levels. However, people often eat cheese along with other foods, and some of them can cause blood glucose spikes.

Contents

How much sugar can I have per day?

The AHA suggests a stricter added sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams) for most adult women and no more than 150 calories per day (about 9teaspoons or 36 grams of sugar) for most men. .

What are the healthiest donuts?

French Cruller

This donut consistently tops Dunkin’ Donuts list of healthiest donuts. Each Dunkin’ French Loaf contains only 220 calories and 10 grams of sugar. When it comes to donuts, French cereal is practically healthy.

Is 2 donuts a lot?

According to the National Association of People Who Care About What Other People Eat, the correct number of donuts a person should eat at any given meal is approximately one to two donuts.

Can diabetics have ice cream?

Despite what many skeptics will tell you, people with diabetes CAN (and do) eat ice cream. Of course, in terms of nutritional value, ice cream cannot compete with, say, a salad. That’s okay – there’s room in your meal plan for ice cream and other frozen treats if you so desire.

How can I satisfy my diabetic sweet tooth?

Use these expert diabetic nutrition tips to include sweets in your healthy eating plan.

1. Treat yourself sometimes.
2. Plan ahead.
3. Beware of sugar-free products.
4. Pay attention to what you drink.
5. Swap ingredients.
6. Schedule a sweet treat day.
7. Focus on fruits.
8. Choose what you really like.

What cake can a diabetic eat?

12 simple pie recipes for a diabetic lifestyle

• Tiramisu pie.
• Decadent Peanut Butter Pudding Pie.
• Cocoa Loko Pie with cream cheese.
• No-bake lime pie.
• Banana pie without guilt.
• Light and airy cake with raspberries and rhubarb.
• Lemon cream pie without crust.
• Creamy Dreamy Banana Pie.

What can not be eaten with diabetes?

Worst choice

• Fried meat.
• Cuts of meat with a high fat content, such as ribs.
• Pork bacon.
• Regular cheeses.
• Bird with skin.
• Deep-fried fish.
• Fried tofu.
• Beans cooked with lard.

How to lower blood sugar levels?

14 Easy Ways to Lower Blood Sugar Naturally

1. Exercise regularly.
2. Control your carbohydrate intake.
3. Eat more fiber.
4. Drink water and stay hydrated.
5. Implement portion control.
6. Choose foods with a low glycemic index.
7. Try to control your stress levels.
8. Watch your blood sugar levels.

Can diabetics eat pies?

Cakes with crust, butter and sugar are dangerous for blood sugar. Limit portions by sharing a bite at the table with a family member. Pumpkin pie is a healthier choice than pecan pie, which can contain up to three times the calories.

Are eggs suitable for diabetics?

Protein-rich foods such as eggs may play an important role in regulating blood sugar levels in people with diabetes. In addition, eggs contain many essential vitamins and minerals and contain only 80 calories each.

Which foods break down into sugar?

Products that turn into sugar

• Potatoes (white and sweet)
• Breakfast cereal.
• Soda and fruit drinks.
• White sugar.
• Sweets and desserts.
• White and brown rice.
• Fruit.
• Other starchy vegetables (carrots, courgettes, squash)

Does Peanut Butter Raise Blood Sugar?

People with diabetes need foods that can help control blood sugar and weight. Peanuts and peanut butter can be a powerful ally on the road to success. Peanuts and peanut butter have a low glycemic index, which means they don’t cause blood sugar spikes.

How do you know if your body has too much sugar?

Signs that you are consuming too much sugar

• Poor skin health. Sugar can be the real cause of the skin problems you’re experiencing.
• You are tired all the time.
• Constantly high pressure.
• Weight gain.
• You are always hungry.

What are the symptoms of too much sugar?

What are the symptoms of sugar overload?

• Headaches.
• Irritability.
• Fatigue and difficulty concentrating.
• Feeling nervous or restless.
• Feeling unsteady or dizzy.
• Hunger.
• Bloating.

Is 80 g of sugar too much?

The AHA recommends that most men consume no more than 150 discretionary calories of sugar per day. This is equivalent to 38 grams or 9 teaspoons (teaspoons) of sugar. Women should consume no more than 100 discretionary calories per day for sugar. This is approximately 25 g or 6 teaspoons of sugar.

Which donuts have less sugar?

In terms of sugar content, the Old Fashioned Donut has the lowest amount of sugar at 10 grams, the Glazed Donut comes next with 12 grams of sugar, followed by Strawberry Frosted at 14 grams, Jelly at 15 grams, Boston Kreme and Glazed Chocolate. 17 grams each, and blueberry cake is again in last place

How many carbs are in a glazed donut?

*Percentage daily values ​​are based on a 2,000 calorie diet.

Nutritional value.

What is the most harmful donut?

The most unhealthy donut: blueberry walnut donut, bismarck or glazed jelly stick.

Is it possible to eat donuts and still lose weight?

So, back to the original question: “Is it possible to eat donuts and lose weight?” Well, yes. As long as you can account for your daily macro and micronutrient needs, there is absolutely no reason why you can’t enjoy donuts in moderation.

How long does a donut stay in your body?

After eating, it takes about 6-8 hours for food to pass through the stomach and small intestine. Once there, it travels to the large intestine for further digestion, and then after 24 hours, the residue is eliminated, but the complete elimination of the food, or in this case the donut, can take several days.

What happens if you eat donuts every day?

Eating just one donut is unlikely to cause harm. However, unless this donut is the only source of sugar in your diet, you may be overdoing it. Too much sugar can lead to obesity, diabetes, heart disease, insulin resistance, and metabolic disorders.