The article was consulted professionally by Specialist Doctor II Nguyen Xuan Thang – Deputy Head of Medical Examination and Internal Medicine Department Head of Inpatient Unit – Medical Examination and Internal Medicine Department – Share99 Central Park International Health Hub
Pre-diabetes may also be associated with these complications. Eating inappropriate foods can increase blood sugar levels, increase insulin and promote inflammatory processes, which can increase the risk of disease.
1. Why do people with diabetes have problems related to carb consumption?
Carbs, proteins and fats are multi-nutrients that provide energy to the body. Of these three substances, carbs are by far believed to have the greatest effect on blood sugar levels. This is because they are decomposed into sugar, or glucose, and are absorbed into the bloodstream.
Carbs include starch, sugar and fiber. However, fiber is not digested and absorbed into the body like other carbs, so it does not increase blood sugar levels. The total amount of carbs contained in the food will provide more easily digested carbs. For example, if a bowl of mixed vegetables contains 10 grams of carbs and 4 grams of fiber, then its easily digestable carb intake (net) is 6grams.
When people with diabetes consume too much carbs at the same time, their blood sugar levels can rise to dangerous levels. Over time, high blood glucose levels can damage nerves and blood vessels in the body, which can set the way for cardiovascular diseases, kidney disease and other serious health conditions.
Maintaining low carb levels can help prevent a spike in blood sugar levels and significantly reduce the risk of diabetes complications. Therefore, it is important to avoid the foods listed below.
2. 11 foods to avoid when you have diabetes
2. 1. Sugary drinks
This is because they have a very high amount of carbs, with a can of soda (354 ml) providing 38 grams. The same amount of sweet iced tea and lemon juice each contain 36 grams of carbs.
In addition, the high content of fructose contained in their composition is associated with insulin resistance and an increased risk of obesity, fatty liver and other diseases.
Moreover, high levels of fructose in sugary drinks can cause disturbances in metabolism that increase abdominal fat, cholesterol levels and harmful triglycer fats. To help control blood sugar levels and prevent the risk of disease, consume water, soda or sugar-free iced tea instead of sugary drinks.
2. 2. Trans fats
Trans fats are found in margaration, peanut butter, ice cream and frozen dishes. In addition, food manufacturers also add them to crackers, muffins and other baked goods to help extend shelf life.
Although trans fats do not directly increase blood sugar levels, they are associated with inflammation, insulin resistance and abdominal fat, as well as making HDL cholesterol levels "good" and arterial function impaired. These effects are especially associated with people with diabetes, since they are at risk of heart disease. Therefore, trans fats have been controlled by law in most countries, and in 2015, the FDA called for their removal from products in the U.S. market.
Until trans fats are no longer in the food supply, avoid any products containing the word "partly hydrogenated", an component found in trans fats.
In summary, trans fats are unsaturated fats that have been changed chemical properties to increase the stability of the product. They are associated with inflammation, insulin resistance, increased abdominal fat and heart disease.
2. 3. White bread, pasta and rice
White bread, rice and pasta are foods that contain a lot of carbs. Eating bread, bag bread and other refined flour foods has been found to significantly increase blood sugar levels in people with type 1 and type 2 diabetes.
2.4. Fruit-flavored yogurt
Whole yogurt can be a good option for people living with diabetes. However, fruity varieties do not. Flavored yogurt is usually made from low-fat or low-fat milk, which contains a lot of carbs and sugar.
In fact, a cup of fruit-flavored yogurt a glass (245 grams) can contain 47 grams of sugar, that is, almost 81% of its calories come from sugar. Many people consider frozen yogurt a healthy alternative to ice cream. However, it may contain more or even more sugar than cream.
Instead of choosing high-sugar yogurts that can increase blood sugar and insulin levels, opt for pure, sugar-free yogurt that can be beneficial for appetite, weight control and intestinal health.
2.5. Sweet breakfast cereals
Even "healthy" breakfast cereals are not a good option for people living with diabetes. For example, only half a cereal cereal (55 grams), granola cereals contain 30 grams of digestive carbs, and grape seeds contain 41 grams. Moreover, each type provides only 7 grams of protein per serving.
To control blood sugar levels and hunger, skip cereals and opt for a low-carb breakfast based on protein instead.
In short, breakfast cereals contain a lot of carbs but less protein. Meanwhile, a protein-rich, low-carb breakfast is the best option for diabetes and appetite control.
2.6. Flavored coffee drinks
Flavored coffee drinks are also loaded with carbs. Even "mild" types can significantly increase your blood sugar levels. For example, a 16-ounce (454 ml) caramel smoothie from Starbucks contains 67 grams of carbs, and the Frappuccino of the same size contains 30 grams of carbs.
To keep blood sugar levels under control and prevent weight gain, choose coffee or a simple espresso with a tablespoon of cream.
2.7. Honey, Agave Honey and Maple Syrup
People with diabetes often try to reduce eating white sugar, as well as dishes such as candy, biscuits and cakes. However, other forms of sugar can also cause spikes in blood sugar levels. These include brown sugar and "natural" sugars such as honey, agave honey and syrup.
Although these sweeteners are not highly processed, they contain as much carbs as white sugar.
Here are the number of carbs in sugar-rich foods:
- White sugar: 12.6 grams
- Agave sectar: 16 grams
- Honey: 17 grams
- Maple syrup: 13 grams
In one study, people with diabetes had the same consumption of white sugar and honey, both of which caused increased blood glucose, insulin and inflammatory signs.
In summary, honey, agave honey and maple syrup are not processed as white sugar, but they can have the same effect on blood sugar, insulin and inflammatory signs.
2.8. Dried fruits
Fruits are a source of several important vitamins and minerals, including vitamin C and potassium. When the fruit is dried, the water is lost leading to an increase in the concentration of these substances. Sugar content also becomes more.
A cup of grapes contains 27 grams of carbs, of which there is 1 gram of fiber. In contrast, a cup of raisins contains 115 grams of carbs, 5 grams of which are fiber. Therefore, raisins contain three times more carbs than grapes. Other dried fruits have higher amounts of carbs than fresh fruits.
If you have diabetes, there is no need to give up fruit altogether. It is recommended to use low-sugar fruits such as fresh berries or a small apple that can bring health benefits while keeping your blood sugar levels within a stable range.
2.9. Packaged snack foods
Crackers and other packaged foods are not good choices in snack foods. They are usually made with refined flour and provide little nutrients, they can be able to quickly increase blood sugar levels.
In fact, these foods may contain more carbs than are in written on their nutrition labels. One study found that snack foods provide an average of 7.7% more carbs than the index on the brand. If you feel hungry between meals, it is better to eat nuts or a few low-carb vegetables with an ounce of cheese.
2.10. Fruit juice
Although fruit juice is often considered a healthy drink, its effect on blood sugar levels is actually similar to soda water and other sugary drinks. This is true for 100% sugar-free juices, as well as those that contain sugar. In some cases, fruit juices even have higher amounts of sugar and carbs than soda.
Like sugary drinks, fruit juices are loaded with fructose, sugars that have insulin-resistant effects, obesity and heart disease. Another better way is to enjoy a glass of lemonade, which provides less than 1 gram of carbs and contains almost no calories.
2.11. French fries
French fries are a food that should be avoided, especially if diabetic. Potatoes themselves have a relatively high amount of carbs. A medium-sized potato contains 37 grams of carbs, 4 grams of which come from fiber.
However, once they have been peeled and fried in vegetable oil, potatoes can have more consequences than just an increase in blood sugar levels.
Fried foods have been proven to produce large amounts of toxic compounds such as AGEs and aldehyde, which can promote inflammatory processes and increase the risk of disease.
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Article reference source: Healthline.com
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