5 Foods and Drinks to Avoid with Diabetes: Types, Examples

Most foods can be part of your diet when you have diabetes, but limiting certain types may help support healthy blood glucose levels and reduce your risk for other chronic diseases.

Certain foods and drinks can raise your blood glucose and insulin levels and promote inflammation. These effects can increase your risk of prediabetes and diabetes.

Prediabetes and diabetes can increase your risk of other chronic conditions, including heart disease, kidney disease, and blindness.

Although you can eat most foods when living with prediabetes or diabetes, limiting certain foods and drinks may help manage your condition and reduce your risk of complications.

The foods and drinks you consume can help keep your blood glucose levels in the target range recommended by your healthcare team.

Table sugar (sucrose), honey, molasses, and corn syrup are examples of added sugars. They help improve the flavor, texture, and shelf life of baked goods such as cakes, cookies, and pies.

Sugar-sweetened beverages such as regular soda and fruit-flavored drinks are also significant sources of added sugars.

Consuming added sugars in large amounts has been linked to an increased risk of diabetes, heart disease, and obesity. For those living with prediabetes or diabetes, limiting added sugars can help keep blood glucose levels in the target range.

The American Heart Association recommends limiting added sugar consumption to no more than 25 grams (g) or 6 teaspoons per day for women and 36 g or 9 teaspoons per day for men.

This amount doesn’t include naturally occurring sugars found in plain milk, fruits, and some vegetables.

Sugary beverages — such as cola, other sodas, fruit punch, lemonade (and other “-ades”), and some mixed drinks — are not ideal for people with prediabetes or diabetes.

These beverages provide empty calories and offer no nutrients. For instance, a 12-ounce (oz), or 354-milliliter (mL), can of cola contains 23.1 g of sugar.

The same amount of sweetened iced tea contains 35.3 g of sugar, while an 8-oz lemonade contains 28.1 g.

Moreover, these sugar-sweetened drinks do not provide the same degree of fullness as eating solid foods with the same number of calories.

Some research has found that visceral fat deposited in the midsection might lead to metabolic changes such as insulin resistance, increased levels of LDL cholesterol and triglycerides, and a greater risk of fatty liver disease.

Limiting added sugar consumption may help reduce glucose levels, blood fat levels, and the risk of fatty liver disease.

What about energy drinks?

Some energy drinks contain as much added sugar as regular sodas. For example, one 8.4-oz can of an energy drink contains 26.3 g of carbohydrates exclusively from sugars.

Some are sugar-free, but all of them typically contain caffeine and other stimulants, such as taurine, ginseng, guarana, L-carnitine, and L-tartrate.

Caffeine and other stimulants can increase your blood pressure and may interact with many medications. It’s best to check with a healthcare professional before using these beverages regularly.

Although sports drinks are intended to provide fluid, carbohydrates, and electrolytes to athletes and people who engage in high intensity exercises, they can be an additional source of added sugars for others.

But lower sugar sports drinks are available. These may be helpful if you live in a hot climate, participate in strenuous sports or work activities, or are recovering from a stomach bug.

Coffee has been linked to several health benefits, including a reduced risk of diabetes. However, flavored coffee drinks should be viewed as liquid desserts rather than healthy beverages.

Like other sugary drinks, flavored coffees provide empty calories and offer no nutrients. Drinking these beverages without changing your diet to account for the calories could lead to weight gain.

For example, a 16-oz black coffee is a calorie-free beverage, but a 16-oz (473-mL) Caramel Frappuccino from Starbucks contains 380 calories and 54 g of added sugar, and a Blonde Vanilla Latte of the same size has 250 calories and 35 g of added sugar.

You can order these coffee beverages with low- or no-calorie syrups and sweeteners and fat-free milk products to drastically reduce the calorie and sugar content.

To help keep your glucose levels within the target range and prevent weight gain, you can opt for plain coffee or espresso or ask for a lower sugar flavoring.

While trans fats are naturally present in small quantities in meat, butter, and milk, artificial trans fats are unhealthy. The latter are created by changing liquid oils to a solid form.

Trans fats are commonly used to improve texture and flavor and extend shelf life in commercial baked goods such as crackers and muffins, as well as fried foods, packaged snacks, and frozen foods.

Although trans fats do not directly raise blood glucose levels, they have been linked to increased inflammation, insulin resistance, and belly fat, as well as lower HDL (good) cholesterol levels and impaired arterial function.

Artificial trans fats have been outlawed in most countries. In 2018, the Food and Drug Administration banned the use of partially hydrogenated oil — the major source of artificial trans fat in the food supply — in most processed foods.

However, this doesn’t mean that all foods in the United States are now free of artificial trans fats. Manufacturers are not required to list trans fats on the Nutrition Facts label if a product contains less than 0.5 g of trans fat per serving.

When possible, avoid products that contain the words “partially hydrogenated” in their ingredient list.

Current guidelines for alcohol consumption recommend a limit of one drink per day for women and two drinks per day for men.

If you have diabetes, you may want to limit alcohol consumption or avoid it entirely, as it may limit your liver’s ability to release glucose. This may cause low blood sugar levels several hours after alcohol consumption — especially if you consume alcohol without food.

Alcohol may also interfere with certain diabetes medications.

You can consult a healthcare professional to learn more about alcohol’s potential effects on your individual health conditions and determine whether any amount of alcohol can safely be a part of your diet.

Carbohydrates, protein, and fat are the macronutrients that provide your body with energy and support it in carrying out essential functions. Carbohydrates, in particular, are your body’s primary fuel source.

Carbohydrates come in different forms, including starches, sugars, and fiber. All carbohydrates except for fiber are broken down into glucose.

With the help of insulin, a hormone produced by your pancreas, glucose is transported from your bloodstream to your body’s cells and used as energy.

However, when you have type 2 diabetes, which makes up 90–95% of diabetes cases, your body cannot efficiently remove glucose from your bloodstream. This leads to high blood glucose levels.

High blood glucose levels cause your pancreas to make more insulin. Over time, your pancreas may wear out and produce little to no insulin.

If you have diabetes, it is advisable to pay close attention to what you eat — especially the types and number of carbohydrates you include in your diet — to help manage your blood glucose levels.

Doing so will also prevent sharp increases and decreases in your blood glucose level and reduce your risk of long-term complications.

While having diabetes or prediabetes does not necessarily mean you need to entirely avoid certain foods or food groups, choosing less of certain types of food may help support healthy blood glucose levels and reduce your risk of other chronic health conditions.

If you need support related to your condition, you can reach out to a healthcare professional, your family, and your social network. In addition, Healthline’s free app Bezzy T2D can connect you with other people living with type 2 diabetes. You can download the app for iPhone or Android.

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The Best Foods for Diabetes and More

Managing blood sugar is important for people living with diabetes. Some of the best foods for people with diabetes are high protein, low sugar options like avocados and fatty fish.

Figuring out the best foods to eat when you have diabetes doesn’t have to be tough.

To keep things simple, your main goal should be managing your blood sugar levels.

It’s also important to eat foods that help prevent diabetes complications like heart disease.

Your diet can have a major role in preventing and managing diabetes.

Here are the 16 best foods for people living with diabetes, both type 1 and type 2.

1. Fatty fish

Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health (1).

Getting enough of these fats on a regular basis is especially important for people with diabetes, who have an increased risk of heart disease and stroke.

DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation, and may help improve the way your arteries function.

Research indicates that people who eat fatty fish regularly have a lower risk of acute coronary syndromes, like heart attacks, and are less likely to die from heart disease (2).

Studies show that eating fatty fish may also help regulate blood sugar.

A study involving 68 adults who had overweight or obesity found that participants who consumed fatty fish had significant improvements in post-meal blood sugar levels than participants who consumed lean fish (3).

Fish is also a great source of high quality protein, which helps you feel full and helps stabilize blood sugar levels.

Summary

Fatty fish contain omega-3 fats that can help reduce inflammation and other risk factors of heart disease and stroke. Plus, it’s a great source of protein, which is important for managing blood sugar.

2.

Leafy greens

Leafy green vegetables are extremely nutritious and low in calories.

They’re also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect blood sugar levels.

Spinach, kale, and other leafy greens are good sources of many vitamins and minerals, including vitamin C.

Some evidence suggests that people with diabetes have lower vitamin C levels than people without diabetes, and they may have greater vitamin C requirements (4).

Vitamin C acts as a potent antioxidant and also has anti-inflammatory qualities.

Increasing dietary intake of vitamin C-rich foods can help people with diabetes increase their serum vitamin C levels while reducing inflammation and cellular damage (5).

Summary

Leafy green vegetables are rich in nutrients like vitamin C as well as antioxidants that protect your heart and eye health.

3. Avocados

Avocados have less than 1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels.

Avocado consumption is also associated with improved overall diet quality and significantly lower body weight and body mass index (BMI) (6).

This makes avocados an ideal snack for people with diabetes, especially since obesity increases the chances of developing diabetes.

Avocados may have properties specific to preventing diabetes.

A 2019 study in mice found that avocatin B (AvoB), a fat molecule found only in avocados, inhibits incomplete oxidation in skeletal muscle and the pancreas, which reduces insulin resistance (7).

More research is needed in humans to establish the connection between avocados and diabetes prevention.

Summary

Avocados have less than 1 gram of sugar and are associated with improved overall diet quality. Avocados may also have properties specific to diabetes prevention.

4. Eggs

Regular egg consumption may reduce your heart disease risk in several ways.

Eggs may decrease inflammation, improve insulin sensitivity, increase your HDL (good) cholesterol levels, and modify the size and shape of your LDL (bad) cholesterol.

A 2019 study found that eating a high fat, low carb breakfast of eggs could help people with diabetes manage blood sugar levels throughout the day (8).

Older research has linked egg consumption with heart disease in people with diabetes.

But a more recent review of controlled studies found that eating 6 to 12 eggs per week as part of a nutritious diet did not increase heart disease risk factors in people with diabetes (9).

What’s more, some research suggests that eating eggs may reduce the risk of stroke (10).

Summary

Eggs may improve risk factors for heart disease, promote good blood sugar management, protect eye health, and keep you feeling full.

5. Chia seeds

Chia seeds are a wonderful food for people with diabetes.

They’re extremely high in fiber, yet low in digestible carbs.

In fact, 11 of the 12 grams of carbs in a 28-gram (1-ounce) serving of chia seeds are fiber, which doesn’t raise blood sugar.

The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.

Chia seeds may help you achieve a moderate weight because fiber reduces hunger and makes you feel full. Chia seeds may also help maintain glycemic management in people with diabetes.

A study involving 77 adults with overweight or obesity and a diagnosis of type 2 diabetes found that eating chia seeds supports weight loss and helps maintain good glycemic control (11).

Additionally, chia seeds have been shown to help reduce blood pressure and inflammatory markers.

Summary

Chia seeds contain high amounts of fiber, which may help you lose weight. They also help maintain blood glucose levels.

6. Beans

Beans are affordable, nutritious, and super healthy.

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, which is important for managing diabetes.

Beans may also help prevent diabetes.

In a study involving more than 3,000 participants at high risk of cardiovascular disease, those who had a higher consumption of legumes had a reduced chance of developing type 2 diabetes (12).

Summary

Beans are cheap, nutritious, and have a low glycemic index, making them a healthy option for people with diabetes.

7. Greek yogurt

A long-term study involving health data from more than 100,000 participants found that a daily serving of yogurt was linked to an 18 percent lower risk of developing type 2 diabetes (13).

It may also help you lose weight, if that’s a personal goal.

Studies show yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes (14).

The high levels of calcium, protein, and a special type of fat called conjugated linoleic acid (CLA) found in yogurt may help keep you full for longer.

What’s more, Greek yogurt contains only 6–8 grams of carbs per serving, which is lower than conventional yogurt.

It’s also higher in protein, which may promote weight loss by reducing appetite and thus decreasing calorie intake.

Summary

Yogurt may promote healthy blood sugar levels, reduce risk factors for heart disease, and help with weight management.

8. Nuts

Nuts are delicious and nutritious.

Most types of nuts contain fiber and are low in net carbs, although some have more than others.

Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c (a marker for long-term blood sugar management), and LDL (bad) cholesterol levels.

Nuts may also help people with diabetes improve their heart health.

A 2019 study involving more than 16,000 participants with type 2 diabetes found that eating tree nuts — such as walnuts, almonds, hazelnuts, and pistachios — lowered their risk of heart disease and death (15).

Research also indicates that nuts can improve blood glucose levels.

A study with people with type 2 diabetes found that eating walnut oil daily improved blood glucose levels (16).

This finding is important because people with type 2 diabetes often have elevated levels of insulin, which are linked to obesity.

Summary

Nuts are a healthy addition to a balanced diet. They’re high in fiber and can help reduce blood sugar and LDL (bad) cholesterol levels.

9. Broccoli

Broccoli is one of the most nutritious vegetables around.

A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium (17).

Broccoli may also help manage your blood sugar levels.

One study found that consuming broccoli sprouts led to a reduction in blood glucose in people with diabetes (18).

This reduction in blood glucose levels is likely due to sulforaphane, a chemical in cruciferous vegetables like broccoli and sprouts.

Summary

Broccoli is a low calorie, low carb food with high nutrient value. It’s loaded with healthy plant compounds that may help protect against various diseases.

10. Extra-virgin olive oil

Extra-virgin olive oil contains oleic acid, a type of monounsaturated fat that may improve glycemic management, reduce fasting and post-meal triglyceride levels, and has antioxidant properties.

This is important because people with diabetes tend to have trouble managing blood sugar levels and have high triglyceride levels.

Oleic acid may also stimulate the fullness hormone GLP-1.

In a large analysis of 32 studies looking at different types of fat, olive oil was the only one shown to reduce heart disease risk (19).

Olive oil also contains antioxidants called polyphenols.

Polyphenols reduce inflammation, protect the cells lining your blood vessels, keep oxidation from damaging your LDL (bad) cholesterol, and decrease blood pressure.

Extra-virgin olive oil is unrefined, so it retains antioxidants and other properties that make it so healthy.

Be sure to choose extra-virgin olive oil from a reputable source, since many olive oils are mixed with cheaper oils like corn and soy.

Summary

Extra-virgin olive oil contains healthy oleic acid. It has benefits for blood pressure and heart health.

11. Flaxseeds

Also known as common flax or linseeds, flaxseeds have a high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds.

A portion of their insoluble fiber is made up of lignans, which may help decrease heart disease risk and improve blood sugar management.

A review analyzing 25 randomized clinical trials found a significant association between whole flaxseed supplementation and a reduction in blood glucose (20).

Flaxseeds may also help lower blood pressure.

A 2016 study involving participants with prediabetes found that a daily intake of flaxseed powder lowered blood pressure — but it did not improve glycemic management or insulin resistance (21)

More research is needed to investigate how flaxseed can help prevent or manage diabetes.

But overall, flaxseed is beneficial for your heart and gut health.

Plus, flaxseeds are very high in viscous fiber, which improves gut health, insulin sensitivity, and feelings of fullness.

Summary

Flaxseeds may help reduce inflammation, lower heart disease risk, decrease blood sugar levels, and improve insulin sensitivity.

12. Apple cider vinegar and vinegar

Apple cider vinegar and plain vinegar have many health benefits.

Although it’s made from apples, the sugar in the fruit is fermented into acetic acid. The resulting product contains less than 1 gram of carbs per tablespoon.

According to a meta-analysis of six studies, including 317 people with type 2 diabetes, vinegar has beneficial effects on fasting blood sugar levels and HbA1c (22).

Apple cider vinegar may have many other healthful properties, including antimicrobial and antioxidant effects. But more studies are needed to confirm its health benefits.

To incorporate apple cider vinegar into your diet, begin with 4 teaspoons mixed in a glass of water each day before each meal. Note that you may want to put 1 teaspoon per glass of water so that the taste is not as strong. Increase to a maximum of 4 tablespoons per day.

Summary

Apple cider vinegar may help improve fasting blood sugar levels, but more research is needed to confirm its health benefits.

13. Strawberries

Strawberries are high in antioxidants known as anthocyanins, which give them their red color.

They also contain polyphenols, which are beneficial plant compounds with antioxidant properties.

A 2017 study found that a 6-week consumption of polyphenols from strawberries and cranberries improved insulin sensitivity in adults with overweight and obesity who didn’t have diabetes (23).

This is important because low insulin sensitivity can cause blood sugar levels to become too high.

A 1-cup serving of strawberries contains about 53. 1 calories and 12.7 grams of carbs, three of which are fiber (24).

This serving also provides more than 100% of the reference daily intake (RDI) for vitamin C, which provides additional anti-inflammatory benefits for heart health.

Summary

Strawberries are low sugar fruits that have strong anti-inflammatory properties and may help improve insulin resistance.

14. Garlic

For its tiny size and low calorie count, garlic is incredibly nutritious.

One clove (3 grams) of raw garlic, which is roughly 4 calories, contains (25):

• Manganese: 2% of the daily value (DV)
• Vitamin B6: 2% of the DV
• Vitamin C: 1% of the DV
• Selenium: 1% of the DV
• Fiber: 0.06 grams

Research indicates that garlic contributes to improved blood glucose management and can help regulate cholesterol (26).

Although many studies that determine garlic is a proven healthy option for people living with diabetes include abnormal dietary amounts of garlic, the meta-analysis cited above only included servings from 0. 05–1.5 grams.

For context, one clove of garlic is around 3 grams.

Research also indicates that garlic can help reduce blood pressure and regulate cholesterol levels (26).

Summary

Garlic helps lower blood sugar, inflammation, LDL cholesterol, and blood pressure in people with diabetes.

15. Squash

Squash, which has many varieties, is one of the healthiest vegetables around.

The dense, filling food is fairly low in calories and has a low glycemic index.

Winter varieties have a hard shell and include acorn, pumpkin, and butternut.

Summer squash has a soft peel that can be eaten. The most common types are zucchini and Italian squash.

Like most vegetables, squash contains beneficial antioxidants. Squash also has less sugar than sweet potatoes, making it a great alternative.

Research shows that pumpkin polysaccharides, which are also found in squash, improved insulin tolerance and decreased levels of serum glucose in rats (27).

Although there’s very little research on humans, a small study in humans found that squash decreased high blood glucose levels quickly and effectively in people with diabetes who were critically ill (28).

More studies with humans are needed to confirm the health benefits of squash.

But the health benefits of squash make it a great addition to any meal.

Summary

Summer and winter squash contain beneficial antioxidants and may help lower blood sugar.

16. Shirataki noodles

Shirataki noodles are wonderful for diabetes and weight management.

These noodles are high in the fiber glucomannan, which is extracted from konjac root.

This plant is grown in Japan and processed into the shape of noodles or rice known as shirataki.

Glucomannan is a type of viscous fiber, which helps you feel full and satisfied.

What’s more, it’s been shown to reduce blood sugar levels after eating and improve heart disease risk factors in people with diabetes and metabolic syndrome (29).

In one study, glucomannan significantly reduced levels of fasting blood glucose, serum insulin, and cholesterol in rats with diabetes (30).

A 3.5-ounce (100-gram) serving of shirataki noodles also contains just 3 grams of digestible carbs and just 10 calories per serving (31).

However, these noodles are typically packaged with a liquid that has a fishy odor, and you need to rinse them very well before use.

Then, to ensure a noodle-like texture, cook the noodles for several minutes in a skillet over high heat without added fat.

Summary

The glucomannan in shirataki noodles promotes feelings of fullness and can improve blood sugar management and cholesterol levels.

Just as important as figuring out which foods you should include in a diet for diabetes is understanding which foods you should limit.

This is because many foods and drinks are high in carbs and added sugar, which can cause blood sugar levels to spike. Other foods could negatively impact heart health or contribute to weight gain.

Here are a few foods that you should limit or avoid if you have diabetes.

1. Refined grains

Refined grains like white bread, pasta, and rice are high in carbs but low in fiber, which can increase blood sugar levels more quickly than their whole grain counterparts.

According to one research review, whole grain rice was significantly more effective at stabilizing blood sugar levels after eating than white rice (32).

2. Sugar-sweetened beverages

Not only are sugar-sweetened beverages like soda, sweet tea, and energy drinks lacking important nutrients, but they also contain a concentrated amount of sugar in each serving, which can cause blood sugar levels to spike.

3. Fried foods

Fried foods have a lot of trans fat, a type of fat that has been linked to a higher risk of heart disease. What’s more, fried foods like potato chips, french fries, and mozzarella sticks are also typically high in calories, which could contribute to weight gain (33).

4. Alcohol

People with diabetes are generally advised to limit their alcohol intake. This is because alcohol can increase the risk of low blood sugar, especially if consumed on an empty stomach.

5. Breakfast cereal

Most varieties of breakfast cereal are very high in added sugar. Some brands pack as much sugar into a single serving as some desserts.

When shopping for cereal, be sure to check the nutrition label carefully and select a variety that is low in sugar. Alternatively, opt for oatmeal and sweeten it naturally with a bit of fresh fruit.

6. Candy

Candy contains a high amount of sugar in each serving. It typically has a high glycemic index, meaning it’s likely to cause spikes and crashes in blood sugar levels after you eat.

7. Processed meats

Processed meats like bacon, hot dogs, salami, and cold cuts are high in sodium, preservatives, and other harmful compounds. Furthermore, processed meats have been associated with a higher risk of heart disease (34).

8. Fruit juice

Although 100% fruit juice can be enjoyed from time to time in moderation, it’s best to stick to whole fruit whenever possible if you have diabetes.

This is because fruit juice contains all the carbs and sugar found in fresh fruit, but it’s lacking the fiber needed to help stabilize blood sugar levels.

There are several strategies you can use to plan a healthy, well-rounded diet for diabetes.

Plate method

The plate method is a simple and effective way to support healthy blood sugar levels without tracking or measuring your food. It requires you to adjust your portions of certain food groups on your plate to create a nutritionally balanced meal.

To get started, simply fill half your plate with non-starchy vegetables, such as leafy greens, broccoli, squash, or cauliflower.

One-quarter of your plate should consist of proteins, like chicken, turkey, eggs, fish, tofu, and lean cuts of beef or pork.

The remaining quarter of the plate should contain a good source of carbohydrates, including whole grains, legumes, starchy vegetables, fruit, or dairy products.

Finally, be sure to pair your meal with a low calorie beverage to help you stay hydrated, such as water, unsweetened tea, black coffee, or club soda.

Glycemic index

The glycemic index can be an effective tool for maintaining blood sugar levels. It’s used to measure how much certain foods increase blood sugar levels and categorizes them as a high, low, or medium GI food based on their glycemic index.

If you use this method, stick to foods with a low or medium glycemic index whenever possible, and limit your intake of foods that have a high glycemic index.

You can find more information about the glycemic index and how to use it to improve blood sugar control in this article.

Carb counting

Carb counting is a popular method used to manage blood sugar levels by monitoring the amount of carbohydrates you consume throughout the day.

It involves tracking the grams of carbs in the foods you eat. In some cases, you may also need to adjust your dosage of insulin based on the amount of carbs you consume.

The number of carbs you should eat for each meal and snack can vary quite a bit depending on factors like your age, size, and activity level.

Therefore, a registered dietitian or doctor can help you create a customized plan for carb counting based on your needs.

Eating healthy with diabetes doesn’t have to be difficult or time consuming.

Here’s a 1-day sample menu with some easy meal ideas to help get you started:

• Breakfast: omelet with broccoli, mushrooms, and peppers
• Morning snack: handful of almonds
• Lunch: grilled chicken salad with spinach, tomatoes, avocado, onions, cucumber, and balsamic vinaigrette
• Afternoon snack: Greek yogurt with sliced strawberries and walnuts
• Dinner: baked salmon with herb quinoa and asparagus
• Evening snack: sliced veggies and hummus

When diabetes is not well managed, it increases your risk of several serious diseases.

But eating foods that help keep blood sugar, insulin, and inflammation in check can dramatically reduce your risk of complications.

Just remember, although these foods may help manage blood sugar, the most important factor in healthy blood sugar management is following an overall nutritious, balanced diet.

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Diet for “beginner” diabetics: is it possible to do without drugs?

The main changes in the diagnosis of diabetes will be the diet of the patient. The goal of the “diabetic diet” (it is assigned No. 9 in medicine) is to maintain a normal level of glucose in the blood throughout the day.

Diabetes and diet: everything is mixed with sugar

One of the main myths circulating on the Internet: a diabetic should not eat food with carbohydrates! In fact, if you refuse such food, you can go “to the next world” very quickly. As well as eating too much of it. To understand what the snag is here, you need to understand the concept of “diabetes”.

In a nutshell, the disease can be described as follows: diabetics have impaired metabolism due to problems with the production of the hormone insulin, which is responsible for the absorption of sugar. Sugar (glucose) serves as food for all body cells – it provides energy. There is no insulin – sugar does not enter the cells, but accumulates, poisoning the body. In other words, there is no life without sugar, and the problem with diabetes is that it goes to the wrong place.

You ask, what does the diet have to do with it, if the disease is not “from food”? Everything is simple! There are 2 types of diabetes:

• In type I diabetes, insulin is not produced at all – this is insulin-dependent diabetes. To improve the condition, diabetics with this form of the disease are prescribed insulin in tablets or injections. Such patients need a diet in order not to exceed the dose of sugar that can be absorbed due to the injected insulin.
• In type II diabetes, insulin is produced, but the cells do not perceive it well – this is non-insulin dependent diabetes. In this case, insulin is not prescribed, and health must be maintained with the help of a diet that restricts carbohydrates so that the body can cope with them.

In diabetes, the body cannot absorb large amounts of sugar, while at the same time, glucose cannot be dispensed with. This means that the diet of a diabetic should be planned in such a way that glucose is supplied in small portions, but often. Plus, it is very important that it be in an accessible form.

Basic principles of the “diabetic diet”

The main goal of the diet is to control blood glucose levels. The correct diet for diabetics is based on two “pillars”.

Keeping balance in everything

Eat exactly the amount of carbohydrates that is necessary for normal life. This eliminates the possibility of accumulation of glucose in the blood, which leads to a state of hyperglycemia. So, the main principle of nutrition for a person with diabetes is balance, which should concern both the amount of carbohydrates consumed and the ratio of proteins and fats.

We eat little, but often!

The second extremely important point in the preparation of a diabetic diet is the principle of fractional nutrition. This means that the calculated amount of carbohydrates that can be consumed during the day cannot be eaten at a time. The level of sugar in the blood is closely related to the diet, and a single intake of a daily dose of carbohydrates will lead to a sharp increase in glucose concentration, which will end in a hyperglycemic coma. It is best to eat only 5-6 times a day, consuming approximately the same amount of carbohydrates at each meal.

Observing these two simple rules, patients with type 2 diabetes can refuse insulin therapy, and patients with group 1 diabetes have the right to count on reducing insulin doses and normalizing their general condition.

The right products for diabetics

Now let’s talk about those products that should be included in the diet in large quantities, as well as those that are better to forget about.

To determine the products that are useful and harmful for a diabetic, nutritionists and endocrinologists have introduced a universal indicator – the GI hyperglycemic index. The reference product was recognized as pure sugar, the hyperglycemic index of which is 100 units.

The safest and most beneficial foods for a diabetic have a GI not exceeding 50 units:

• milk and dairy products – GI 35-40;
• lean meat and fish – GI 10-20;
• tomatoes, cucumbers, cabbage, lettuce, etc. – GI 5-15;
• nuts – GI 15;
• lentils and beans – GI 30-40 etc.

A low hyperglycemic index is not a guide to the use of these products in unlimited quantities, however, in general, they will not harm a diabetic patient, but, on the contrary, will help maintain normal blood sugar levels.

You should also consider “bad goodies”:

• alcoholic beverages – GI above 85;
• chocolate – GI 70;
• sugar beet – GI 65;
• potatoes – GI 65;
• white bread – GI 90;
• corn flakes – GI 85 etc.

A high GI does not mean that “bad” carbohydrate foods should be completely and forever abandoned. They should simply be consumed rarely and in strictly limited quantities so as not to provoke exacerbations of diabetes.

How to outsmart “tricky products”

Some foods have a different GI index before and after treatment, so a diabetic must take into account the correct indicators. Compare: brown and peeled rice – 50/75 GI, boiled potatoes and “bag” mashed potatoes – 65/90. All fast food is solid unhealthy carbohydrates, so you need to give it up once and for all. The more natural the product, the more useful it is for diabetes.

The GI index can be easily lowered if you know some rules:

• vegetables contain GI-lowering fiber, so add them to any meal – meat, fish, pasta, etc.
• carbohydrate foods well saturated with saliva are less digestible, so chew the delicious candy long and slowly;
• protein food “extinguishes” the GI index, so potatoes with milk are right if you do not add oil to it: fats, on the contrary, increase this indicator.

In the initial stages of diabetes, a properly designed and strictly observed diet helps to normalize metabolism without insulin. Eat right and be healthy!

Do’s and don’ts for type 1 and type 2 diabetes

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Content of the article:

90 013 Features of the lifestyle of diabetics
• Nutrition for diabetes
• Diabetes restrictions: food and drink
• Meal Schedule
• Physical activity and activity
• Active lifestyle
• Important tips
• Effect of exercise on blood sugar

Modern doctors are increasingly emphasizing that diabetes is a special disease that requires a certain lifestyle. Knowing what is possible and impossible with diabetes, following the recommendations on proper, rational nutrition and healthy physical activity, taking the drugs recommended by the doctor in a timely manner, you can lead a normal life without seriously limiting yourself in anything.

Features of the lifestyle of diabetics

The correct construction of the lifestyle in general, changes in nutrition and dosed loads allow you to control the concentration of blood glucose, preventing its serious fluctuations – hypo- and hyperglycemia.

Taking into account all contraindications in type 1 or 2 diabetes mellitus, rationally combining medications, insulin injections with food and drink, rational exercise, you can reduce the risks of serious complications of the disease, including damage to the kidneys, eyes, cardiovascular system, peripheral nerves and feet.

Initially, it may seem that it is difficult to lead a healthy lifestyle with diabetes, but in reality, the changes have a very positive effect on the condition, it is not difficult to follow them, and there are not so many real prohibitions and contraindications to certain foods, drinks and actions in diabetes.

A balanced diet and regular exercise as part of a healthy lifestyle for diabetics help:

• maintain a stable sugar level;
• monitor blood pressure, cholesterol and other plasma lipid concentrations within the targets;
• reduce body weight and maintain it in a healthy range;
• completely prevent or seriously reduce the risk of disease complications.

This allows you to lead a normal life, not to suffer from poor health, to have more strength and energy.

Nutrition for Diabetes

Many people are concerned about the possible prohibitions and contraindications to the use of certain foods in type 1 or 2 diabetes. But approaches to nutrition have changed dramatically over the last 20-30 years, and many of your favorite foods can be eaten, but eat less often and in small portions. The basis of nutrition for this pathology is healthy, whole and varied foods containing as few light carbohydrates as possible. The diet is selected individually for each patient, taking into account his preferences and characteristics of the disease.

Among the recommended product groups, certain features of the choice can be emphasized:

• Non-starchy vegetables – tomatoes, carrots, various varieties of cabbage, peppers, herbs. Starchy vegetables such as peas, potatoes, corn can be added to the diet in smaller amounts.
• Healthy fruits, even sweet ones, because in addition to sugar they contain fiber, which slows down its absorption.
• Half of the cereal diet per day should include whole grain meals. Processed grains and flour products should be reduced.
• It is important to consume enough protein – meat, fish, poultry, dairy products.
• The diet should include eggs, nuts, seeds, legumes.
• Useful foods containing unsaturated fats, good for the cardiovascular system. These are vegetable oils, seeds and nuts, sea oily fish, avocados. When cooking, you should refuse to fry in butter, lard, margarine, reduce sour cream and cream to a minimum.

Diabetes Restrictions: Foods and Drinks

There are a number of foods or certain drinks that should be severely limited or eliminated from the diet. These include fatty foods rich in animal, saturated and trans fats. It is also important to reduce foods that are high in salt, sugar (sweets, sweet pastries), soda and boxed juices, sports energy drinks. It is useful to drink plain water instead of sugary drinks, and use sweeteners when drinking coffee or tea. It is necessary to drastically reduce the amount of alcohol or completely abandon it – it provokes sharp fluctuations in blood sugar.

Meal schedule

Many people are advised to follow a specific diet, eating around the same time each day. But let’s also allow a more flexible approach to nutrition, which depends on the type of diabetes and the drugs that are prescribed to control it. It is important to get a certain, approximately equal amount of carbohydrate components with each meal. The only thing that can not be done with diabetes is to starve for a long time, especially while taking medications or insulin. This threatens the development of hypoglycemia, up to coma.

The right amount of servings is also important to control blood sugar and your weight. It is necessary to discuss the nuances of nutrition with a doctor, use useful smartphone applications that help make a diet for diabetics.

Exercise and activity

It is equally important for patients with diabetes to be physically active. Glucose is the main fuel for muscles, due to regular exercise, it is actively consumed, and its lower level in plasma is maintained. In addition, exercise helps maintain overall health and good mood, strengthens the heart and blood vessels, and helps to more actively deliver oxygen to tissues.

Physical activity includes traditional activities such as swimming or playing football. But there is also everyday activity – you need to move more around the house or use the stairs instead of the elevator. All of this matters.

Some people fear that physical activity will be too tiring or make diabetes management difficult. And if there is frequent hypoglycemia, patients worry that the sugar will drop sharply. But being active doesn’t always lower your blood sugar—it can also cause it to rise.

There is no single activity that is right for everyone with diabetes. It is about finding what is most effective for a particular patient. It is best to combine different activities because they have different benefits. And do the same thing after a while get bored.

For example, swimming can increase breathing and increase heart rate. This is good for heart health because it has to work harder to pump blood around the body. And with diabetes, it’s even more important to keep your heart healthy because diabetics are more at risk for heart disease and other complications. But even gardening helps build strength and can help your body use insulin better.

Active lifestyle at home

It is useful to vacuum the house and mop the floors, do the cleaning more often. If you need to start at an easier pace, you can try standing during a TV commercial. If you can handle it, try to stand for the entire commercial break and then walk in place during the commercial. Gradually, you can add one type of exercise.

Even a small change in your daily routine (like walking) will increase your activity and help you feel better while living with diabetes. Possible:

• get off the bus one stop early;
• ride a bicycle;
• walk.

If you have diabetes, it is very important to stay active at work, especially if you have to sit in front of the computer for a long time. Useful:

• climbing stairs;
• walking meetings;
• standing while talking on the phone;
• chair exercises such as bending over and raising the arms up.

Important Tips

If the patient is worried about starting any of these activities, talk to their doctor. He will be able to advise how to adapt the load for himself.

If there are complications of diabetes, such as problems with the eyes and feet, you need to think carefully about the chosen activity. For example, if you have a foot ulcer, you may need to avoid certain types of exercise, such as jogging. Chair exercises may be better for these patients.

How exercise affects blood sugar

Physical activity can affect blood sugar in different ways, depending on what the person with diabetes does. Many people do not want to exercise because it lowers their blood sugar levels. Not all types of exercise lower blood sugar, some cause it to rise. Therefore, it is important to follow a number of rules.

The best time to exercise is one to three hours after a meal, when blood sugar levels may be higher. If a person is taking insulin, it is important to check their blood sugar levels before exercising. If your pre-workout level is below 5.5g/L, you should eat fruit or have a small snack to raise your blood sugar and avoid hypoglycemia. Testing again after 30 minutes will show if your blood sugar levels are stable. It’s also a good idea to check your blood sugar levels after any particularly strenuous workout or activity. If the patient is taking insulin, the risk of hypoglycemia may be highest 6-12 hours after exercise. Experts also warn against exercising if a person’s blood sugar levels are too high (more than 13.8 g/L), because exercise can sometimes raise blood sugar levels even higher.