10 Foods to Avoid for a Healthier Life and Reversing Diabetes
Millions of people around the world are affected by diabetes, which can be managed with the right treatment and lifestyle changes. However, certain foods can worsen the symptoms and make the condition more difficult to manage.
In this blog, we will discuss 10 foods that should be avoided for a healthier life and to help reverse diabetes.
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Sugar-sweetened beverages such as soda, fruit juices, and sports drinks are high in sugar content and can cause a rapid spike in blood glucose levels. Regular consumption of these drinks can also lead to weight gain, which is a risk factor for diabetes. Instead of these beverages, choose low-calorie drinks like water, unsweetened tea or coffee. If you do indulge in a sweet beverage, do so in moderation and make sure to include it in your daily intake of carbohydrates.
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Processed foods like fast food, frozen meals, and packaged snacks are often high in calories, salt, and sugar. These foods are also low in fiber, which is important for regulating blood sugar levels. To avoid processed foods, cook at home using fresh, whole ingredients. Read labels when buying packaged foods, and choose products with low levels of salt and added sugars. You can also try making your own snacks like roasted nuts or vegetable sticks with hummus.
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White bread, rice, and pasta are high in refined carbohydrates, which can cause a rapid rise in blood sugar levels. These foods also lack fiber, which is important for slowing down the absorption of glucose into the bloodstream. Opt for whole-grain varieties instead, as these foods contain more fiber and are less likely to cause a spike in blood sugar levels. You can also try replacing these foods with alternatives like quinoa or cauliflower rice.
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Fried foods like french fries, fried chicken, and onion rings are high in calories and unhealthy fats. These foods can also cause a rapid rise in blood sugar levels, which can be especially dangerous for people with diabetes. Instead of frying, try baking or grilling your favorite dishes. Use healthier cooking oils like olive oil or avocado oil. When dining out, try opting for dishes that are baked or grilled instead of fried.
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Full-fat dairy products like cheese, butter, and cream are high in calories and saturated fat. These foods can also increase the risk of heart disease, which is a common complication of diabetes. Choose low-fat or fat-free alternatives instead, or try using non-dairy alternatives like almond milk or soy milk. Use herbs and spices instead of butter or cream to add flavor to your dishes.
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Red and processed meats like beef, pork, and bacon are high in saturated fat and cholesterol. These foods can also increase the risk of heart disease, which is a common complication of diabetes. Opt for lean proteins like chicken or fish instead, or incorporate more plant-based proteins like beans, lentils, or tofu into your diet. Try grilling or baking instead of frying when cooking meat.
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High-sodium foods like canned soups, processed meats, and salty snacks can increase blood pressure and increase the risk of heart disease. People with diabetes are already at an increased risk. Avoid these foods and opt for low-sodium alternatives.
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Alcohol can cause a rapid rise or drop in blood sugar levels, depending on how much is consumed. It can also cause weight gain and increase the risk of heart disease, which is a common complication of diabetes. Limit your consumption to one or two drinks per day, or choose non-alcoholic drinks. Monitor your blood sugar levels closely if you do choose to drink.
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Sweetened breakfast cereals are high in sugar and low in fiber, causing a rapid spike in blood sugar levels. Some cereals may also contain added salt and unhealthy fats. Opt for high-fiber options like oatmeal or bran flakes, and add fresh fruit or nuts to your cereal for extra flavor and nutrition.
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Desserts that are high in fat such as cake, cookies, and ice cream contain unhealthy fats and a lot of calories. These foods can cause a quick increase in blood sugar levels, which can be particularly hazardous for individuals with diabetes. To steer clear of high-fat desserts, consider choosing healthier options such as fresh fruits or low-fat yogurt. Another option is to prepare your own desserts with ingredients that are healthier, such as whole-grain flour, unsweetened cocoa powder, and fruits.
About Dr Spages
Dr. Jonathan Spages, DC is an expert in Functional Medicine and has extensive expertise in addressing the fundamental physiological, biochemical, and hormonal factors associated with hypothyroidism, type II diabetes, and other persistent illnesses. In contrast to the conventional method of prescribing drugs and hormones as the main therapy for these illnesses, Dr. Spages uses sophisticated diagnostic tests and assessments that are not commonly utilised in standard medical practice.
