The 10 Worst Foods for Diabetics: Avoid These Items to Control Your Sugar Levels

A detailed guide on foods to avoid, including healthy options to replace them.

Are you pre-diabetic or do you already have diabetes? Today's video is for you who have this condition and for those who want to avoid the development of this disease, which is very prevalent nowadays.

People are eating very poorly outside the home, buying ready-made meals, and always lacking time to cook their own food. Most people with pre-diabetes and diabetes are overweight, and all of this favors the development of this disease.

 Today we are going to talk about a very important topic that will help you rethink your eating habits. We will discuss the 10 worst foods for those with diabetes. If you are diabetic or know someone who is, share this public service article to help with control.

 First, it is important to understand that diabetes affects the way our body processes glucose, which is our main source of energy. It is necessary to control our diet to keep blood glucose levels more stable and avoid future complications.

 

I want to address a very relevant topic regarding the diet for diabetics or pre-diabetics. Let's get to the 10 worst foods for those who have pre-diabetes or diabetes.

First food: refined sugars.

 Refined sugars are present in cakes, sweets, soft drinks, candies, and many desserts. The big problem is that these foods cause rapid spikes in blood glucose. This happens because refined sugars are quickly absorbed by our body, causing glucose levels to rise abruptly.

 

This ends up being very harmful for those with diabetes or those predisposed to being diabetic. These glucose spikes can cause serious complications in the future, such as cardiovascular complications, nerve damage, and kidney problems.

 

A valuable tip to satisfy your sweet tooth is to use natural sweeteners like stevia or consume fruits, which contain fibers that help slow the absorption of sugar and provide a more gradual increase in blood glucose. This way, you can control your blood sugar levels much better.

Second food: white bread and refined flour.

 Who doesn't like a French roll, right? I particularly like it, but diabetics need to be careful with all foods made with white flour, such as cakes, pies, and bread. These foods have a high glycemic index, which means they are quickly converted into glucose in the blood.

 

This can cause blood glucose spikes and have a similar effect to refined sugars. A better alternative is to opt for whole-grain bread or those made with alternative flours, such as almond flour or coconut flour.

 

These types of flour have a lower glycemic index and contain more fiber, which helps control blood glucose levels more effectively. Additionally, fibers promote satiety, helping to control appetite.

 

Another thing, always check the labels on foods. Today, manufacturers are required to state the percentage of whole grain flour in the bread you buy at the market, so always keep an eye on the labels.

Third food: French fries and fried foods.

 French fries are delicious, but they are high in carbohydrates and fats. These foods not only raise blood glucose levels but can also increase cholesterol levels.

 

What seems harmless turns out to be doubly harmful for those with diabetes. The saturated fats found in fried foods increase the risk of cardiovascular diseases and inflammation throughout the body.

 

Instead, you can enjoy fries made at home. Slice the potato, add a little olive oil, a pinch of salt, and put it in an Air Fryer, for example. It’s a great way to cut down on excess fat.

 

You can also use sweet potatoes or other tubers like mandioca (cassava) to roast in the Air Fryer or even in the oven. They taste great. At home, we add lots of natural herbs and seasonings, which makes them very flavorful.

 

Try it at home and tag me on Instagram. My Instagram is @dr.iano. Make some nutritious and delicious food, and tag me so I can make sure to repost it.

fourth food: sugary cereals.

 It is extremely important to avoid buying this type of food or purchasing it at the market. This is an example of empty calories; there is nothing good in sugary cereals.

 

Breakfast cereals are full of sugar and refined carbohydrates. They cause the same issue—glucose spikes early in the day—so they are not ideal for those who need to keep glucose levels stable.

 

Opt for whole-grain cereals without sugar or oats. Oats, in particular, are an excellent choice because they are rich in soluble fibers, which help control blood glucose levels.

 

You can also add fresh fruits, nuts, or seeds to enhance the flavor and increase the nutrients in your breakfast. Look at all the things you can do!

Fifth food: sugary drinks.

 Sodas, industrialized juices, and energy drinks also contain a lot of sugar. This is dangerous for diabetics. These beverages don’t provide essential nutrients and will cause a rapid increase in blood glucose levels.

 

In fact, these drinks are empty calories that disrupt your blood sugar and the proper functioning of your digestive system. Additionally, they can also be addictive. Who isn’t addicted to a Coca-Cola, for example?

 

If you’re addicted, let me know in the comments because I’d like to hear about it. But opt for natural and healthy beverages, like plain water, unsweetened tea, or fruit-infused water.

 

You can make your own flavored water by adding slices of lemon, orange, cucumber, or mint leaves to a pitcher of water. It will be flavored, delicious, and much healthier.

Sixth Food: alcohol.

 Alcohol consumption can worsen your blood glucose levels and liver function, especially if you are already diabetic. Alcohol can cause both hypoglycemia (low blood glucose levels) and hyperglycemia (high blood glucoselevels), depending on the amount consumed.

 

If you choose to drink, do so in moderation and opt for beverages with less sugar, such as dry red wine. It’s important to always discuss with your doctor the safe amount for you.

 

Additionally, never drink on an empty stomach; always combine alcohol consumption with healthy foods to help stabilize glucose levels. If you don’t drink, that’s perfectly fine—everything is great!

Seventh food: fast foods.

These types of foods are rich in fats, sugars, and refined carbohydrates, and they are also highly caloric. They disrupt your glucose levels and cause weight gain, which is another complicating factor for diabetes.

 

The best option is to prepare meals at home with fresh, healthy ingredients that you choose yourself. Opt for lean meats, fresh vegetables, whole grains, and healthy fats, like those from extra-virgin olive oil and avocado.

 

Cooking at home can be a chance to try new recipes and flavors. I like to cook; sometimes I burn things or make mistakes, but I enjoy taking risks in the kitchen. Most of the time, the food turns out well.

 

Eighth food: full-fat dairy products.

Full-fat dairy products, like whole milk and yogurt, have more fat and can increase cholesterol and blood glucose levels. Be very careful, as diabetics already have an increased risk of cardiovascular diseases.

 

Always opt for skim or plant-based alternatives, such as almond, coconut, or soy milk. These products have less fat and are healthier for diabetics.

 

Additionally, many of these plant-based milks are fortified with vitamins, minerals, calcium, and vitamin D, which are very important for our bone health. It's worth trying them out.

 

Ninth food: By now, you might be wondering how many foods you shouldn’t consume. It might seem like a lot, but it’s not, everyone. There are many options for you to eat. What often happens is that you tend to eat the same things and think that’s all that exists. The important thing is to remember that the more natural your diet is, the more you cook your own food, and the more you think about what you’re eating, the better your health will be. So,

 

Ninth food: industrialized sweets and desserts.

 You know those cakes, pies, cookies, and industrialized desserts you buy at the store? They are real sugar and calorie bombs, very harmful for diabetics. These foods not only raise blood glucose levels but can also contribute to weight gain, increasing the risk of cardiovascular diseases.

 

A good alternative is to make your own desserts. You can use natural sweeteners or low-glycemic ingredients, such as fruits and nuts. You can create delicious and healthy desserts like oat and banana muffins, chia pudding, or sugar-free apple pie. It’s definitely possible to satisfy your sweet tooth without compromising your health.

 

The tenth food: processed foods.

 Processed foods like snacks, deli meats, and ready meals often contain a lot of preservatives, salt, sugar, and unhealthy fats. These ingredients can affect the health of diabetics and anyone else, even if they don’t have any comorbidities. Whenever possible, choose fresh and minimally processed foods, which are much more nutritious and healthy.

 

Make simple meals using fresh vegetables, lean proteins, and whole grains. There’s no secret to it. To summarize, avoid: refined sugar, white bread, fried foods, sugary cereals, sugary beverages, excessive alcohol, fast food, full-fat dairy, industrialized sweets, and processed foods. This will be essential for keeping your glucose levels under control. 

You’ll find that by changing your diet, you’ll gain much more quality of life.

read more: See how Lemon Water Can Help with Weight Loss for 30 days