5 Kinds of Foods and Beverages Diabetic People Must Avoid

A lot has been said about what is good to follow if you struggle with diabetes. Yet, doctors suggest the best way of reducing the risk of diabetes is by avoiding the wrongs—rather than following the rights. It is important to know what you shouldn’t do and take precautions in time to reverse diabetes as early as possible.

To help you control your blood sugar levels by making significant dietary changes, we bring you a list of 5 foods to avoid in diabetes.

How Does Food Affect Diabetic People?

Food can be the best and worst source of energy– depending on the type of edibles you give to your body. For diabetic people, food and dietary changes is the first action point that can make a huge difference to the body’s sugar levels. Foods have the power to increase or decrease the risk of several lifestyle diseases, including diabetes, high blood pressure, thyroid, and others. Thus, managing your food habits and consuming a balanced diet are key to ensuring healthy body vitals and prevention of illnesses.

>> Also Read:- Diabetes Management: Your Ultimate Guide

5 Types of Foods to Avoid If You Are a Diabetic

Cheaper foods with low-quality ingredients, added salts, saturated fats, and high amounts of sugar are the worst types of food to avoid with diabetes. Here are some other types of food and ingredients that people with diabetes should avoid.

1. Ultra-Processed Foods

Moving ahead of processed or modified foods, we are now entering the era of ultra-processed foods or UPFs. These food items are a combination of whole foods like milk and vegetables plus chemically-driven additives, preservatives, and stabilisers that boost the taste and shelf life of these products.

Carbonated and artificially sweetened beverages, refined flour, fruit yoghurts, energy bars, sausages, and breakfast cereals are some of the most commonly consumed ultra-processed foods. Several studies have linked these UPFs to a higher risk of type-2 diabetes among men and women alike. The worst thing about UPFs is that they have a minimal to zero share of whole foods—making them top the list of foods to avoid in diabetes.

2. Full-fat Dairy Products

While dairy products have dominated India’s platter since time immemorial, people are now reworking their dairy consumption pattern. On one hand, dairy products like milk and yoghurt benefit diabetes patients with nutrients like protein and calcium–on the other hand–the high volume of fat and carbohydrate present in dairy can shoot blood sugar levels instantly.

The only solution to this chicken-and-egg problem is that diabetic patients consume moderate levels of dairy foods, balancing it with vegan alternatives like coconut milk, oatmilk, and greek yoghurt.

3. Canned Fruits or Vegetables

Buried under a sedentary lifestyle and work pressure, people are turning to more convenient yet harmful food options like canned fruits and vegetables. These tin cans contain a variety of pre or semi-cooked foods preferred due to the following reasons:

• Food cans are nutrient-dense options to reach people living in regions that lack resources.
• They have a shelf life of more than a year.
• They are super affordable and convenient to use.

Yet, canned foods and curries can never stand equivalent to freshly grown and cooked foods because:

• Food cans packed with high quantities of sodium, sugar, and preservatives
• They may contain dangerous levels of BPA leached from the can’s inner lining
• Can make food contaminated due to manufacturing defaults, leading to serious illnesses.

Thus, canned foods are as deadly for diabetics as sugar cubes and jellies. Diabetes people should consume as much freshly produced fruits and veggies as possible. Yet if the need arises, diabetics should choose cans with lower levels of added sugar and salts to ensure moderate consumption.

4. Processed and High-in-Calorie Meat

High-fat and processed meat is the biggest enemy of a healthy body. Especially for diabetic patients, eating fatty meat is like fueling a fire—leading to critical conditions like heart diseases and fatty liver. Thus, if you are diabetic, you should avoid consuming red meat, meat sausages, and fried meat dishes.

Alternatively, people with diabetes should consume chicken and sea foods that are low on sodium and fats. Also, always pair a high-protein plate with a lot of veggies like beans, carrots, and broccoli.

5. Harmful Cooking Oils

Everything we eat is cooked in some type of oil or fat that transfers taste and richness to the food. In India, refined oils, mustard oil, and ghee are some popular fats used to cook everyday foods. If we listen to the experts— it is not the type of oil but the quantity of oil that makes a difference in a person’s health status. This means that the higher the quantity of oils and fats you consume, the greater the risk of type 2 diabetes you face.

As per studies, a person should consume an average of 5 to 6 teaspoons of oil every day. The same is true for diabetes patients – who should avoid consuming heavy amounts of all types of oil and specifically avoid consuming refined oil, palm oil (used in fast foods), canola oils, and the likes.

Beating Diabetes with Care Health Insurance

At Care Health Insurance, we consider the medical conditions of all types of patients and offer customised mediclaim plans accordingly. To manage and treat diabetes, we offer a dedicated health plan– ‘Care Freedom- The Health Insurance for Diabetes and High BP’. The policy offers coverage for pre-existing diseases like blood sugar, hypertension, and high BMI, including hospitalisation expenses, annual health check-up, day-care treatments, and more. The best part is the reduced 2-year waiting time of PED treatment and optional benefits like OPD care and more. So, take charge of your health and beat diabetes with Care Health Insurance Plans.

Disclaimer: The above information is for reference purpose only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions.