21 Worst Foods for Diabetes should be avoided by Diabetic Patients
1. Sugar-sweetened beverages
Sugar-sweetened beverages such as soft drinks and fruit juices can be very harmful to diabetic patients and are also associated with weight gain, and cardiovascular, liver, and kidney diseases. They have a very high sugar content and can easily spike your blood sugar levels. A 600 ml bottle of Coca-Cola contains a whopping 60 grams of sugar. Even packaged fruit juices that are conventionally thought of as healthy drinks are packed with 20% sugar. Sugar-sweetened beverages contain lots of empty calories and should only be consumed moderately if you want to live a healthy lifestyle.
2. White bread
Packaged white bread that is sold in grocery stores is heavily processed and contains many additives. White bread contains sugar in heavy quantities. This is done in order to increase the shelf life and taste of the bread. White bread is made with refined wheat flour, also known as Maida, which increases cholesterol, leads to weight gain, and is associated with a higher risk of type 2 diabetes. White bread has a glycemic index of around 100 and can thus raise blood sugar levels quite quickly. Diabetic patients should avoid eating white bread and may switch to whole wheat bread for a better alternative. Wheat bread contains more fibre and releases the sugar slowly into the bloodstream.
3. White Rice
White rice is a food that is rich in starch. It is loaded with carbohydrates with 28 grams of carbohydrates per 100 grams, which can be problematic for people suffering from diabetes. White rice has a glycemic index of 72 which makes it a high glycemic index food. On top of all this, white rice is also low in fibre. That means that it will be digested much faster and blood sugar levels will rise faster as well. If you are diabetic but still want to enjoy eating white rice then you should try the boil and drain technique- boiling rice in water and then draining it to remove the starch with water. You can also switch to brown rice for a healthy alternative that is high in fibre and lower in starch than white rice.
Pasta is another food that is made of refined wheat flour. It is loaded with carbs, containing 35 to 40 grams of carbohydrates per 100 grams. Some kinds of pasta can be considered to have empty calories which means that they don’t contain many nutrients or minerals even though they are high in calories. A white sauce pasta dish served in a restaurant with topped cheese and garlic bread on the side can contain more than 2000 calories and 100 grams of carbohydrates! Pasta is a high glycemic index food that can lead to a spike in blood sugar levels. Diabetic patients should only consume pasta occasionally and preferably wheat pasta without much cheese or cream.
Samosa is a high-calorie Indian snack. It is made by filling potatoes, peas, chillies, and spices inside a layer of refined wheat flour and this mixture is then deep-fried. Samosas are high in calories and since it is deep-fried, it contains LDL or bad cholesterol. The potatoes make samosa a high-carb snack as well. A samosa can lead to weight gain because of the low nutrient refined wheat flour used. It can also reduce metabolic rate, raise blood pressure, and spike blood sugar levels in the body. Diabetic patients should limit the consumption of this high-calorie snack to only occasionally.
6. Fruit-flavoured yoghurts
While greek yoghurt and curd are rich in vitamins, calcium, protein, and probiotics that improve gut health, Sweetened fruit flavoured yoghurts can be bad for your health. Fruit flavoured yoghurts have a high sugar content and have much more calories than unsweetened Greek yoghurt. It is a moderate glycaemic index food with a score of 52. The high concentration of sugar in fruit yoghurt can lead to weight gain and raise the blood sugar levels in the body which can be very harmful to diabetic patients. Try switching to greek yoghurt which isn’t sweetened. Trust us, After a while, you’ll like the unsweetened yoghurt even more than fruit flavoured ones.
7. Sweetened breakfast cereal
Many kinds of breakfast cereals that are available in the market such as flavoured corn flakes, chocos, and sweet oats contain a high amount of added sugar in them. This makes them a bad food option for diabetic patients. Some sweetened breakfast cereals are also highly processed and contain added flavours that make them even unhealthier. What’s worse is that many people consume these cereals by adding even more sugar, chocolate syrup, or honey. Sweetened breakfast cereals are a high glycemic index food and can raise blood glucose rapidly. Most people think that sweetened breakfast cereals are good for their health but that is far from the case. Instead of improving your health, sweetened breakfast cereals may raise the risk of obesity. The only good thing about these cereals is that they are a good source of fibre. Diabetic patients should switch to natural rolled oats, muesli, and unsweetened plain corn flakes.
8. Flavoured coffee drinks
While unsweetened black coffee is a great health drink, flavoured coffee drinks that are available in grocery stores and restaurants are high in sugar and other additives. They are not freshly prepared and are added with artificial preservatives to increase their shelf life. They are also high in calories which can raise the risk of obesity. All these things make them very harmful for diabetic patients. Instead of buying flavoured coffee drinks from outside, you can try making coffee for yourself at home. This way, you can also control how much sugar you consume. You can also switch to black coffee which is a healthier alternative.
9. Honey, agave nectar, and maple syrup
honey, agave nectar, and maple syrup are different types of sweet, sticky syrups that are used as a substitute for sugar. While all three of them have a glycemic index lower than sugar, they are not much better than sugar when it comes to diabetic patients. They all are high in fructose and carbohydrates that can raise blood sugar levels in the body. They also contain more calories than sugar and if eaten in excess can cause weight gain in people. Many store-bought jars of honey, agave nectar and maple syrups also contain many additives, preservatives, and even sugar which can cause many health problems. If you have diabetes then you should eat these syrups moderately.
10. Dried fruit
Even though most dry fruits are moderate glycemic food, they should still not be consumed indulgently. They can be good for your health only if you eat them in moderation. Dry fruits are high in fat and calories and can lead to weight gain in people. Sweet dry fruits such as raisins have a high sugar content and can raise your blood sugar levels while salty dry fruits like pistachios can raise your blood pressure. Hence, dry fruits can be bad for your health and might lead to heart, weight, and liver problems. Therefore, diabetic patients should eat dry fruits cautiously and moderately.
11. Packaged snack foods
Packaged snack foods such as Namkeen, Kurkure, Cheetos, Lays, etc contain a high amount of additives and preservatives. They are high in sugar, salt, oil, and fat. Packaged snack foods can also contain many chemicals which can be very harmful to your health. They are high in sodium which can lead to high blood pressure. Packaged snack foods contain little nutrition value compared to the calories they provide. They are a high glycemic food that can raise blood sugar levels and lead to weight gain. Diabetic patients should avoid packaged snack food to take care of their health.
12. French fries
French fries, also known as finger chips, are prepared by deep frying long potato strips. They are calorie-dense food items containing high amounts of fat, sodium, and carbohydrates. French fries contain 300 calories per 100 grams and are also not a filling food. Since they are made of potatoes, they are rich in carbohydrates which can spike your blood sugar levels. They are also deep-fried, which can raise the amount of bad cholesterol in your body. They are high in sodium which can raise your blood pressure and water retention. French fries should ideally be avoided by diabetic patients since they can be very bad for their blood sugar levels and health, in general. If you are diabetic and love french fries then you should only eat small amounts of it at a time or make it at home using less oil and salt.
13. Fruit Smoothies
Fruit Smoothie is another food that is harmful to you if consumed in excess. Fruit smoothies should only be consumed in moderation and should include a mix of fruits that are beneficial for you. Fruits containing fructose can raise blood sugar levels quickly and can be problematic for your health. Fruit smoothies should not include too much high sugar fruits such as ripe bananas, grapes, blueberries, and cranberries. It should contain healthier options such as apples, peaches, pears, and apricots. You can also add some kale to your fruit smoothies to make them even healthier and better for your blood sugar levels.
14. Sports Drinks
Sports drinks are high-energy drinks that are consumed before doing workouts or strenuous activities. Sports drinks contain huge amounts of carbs and calories to provide instant energy to athletes. They are very beneficial for sports persons-Sports drinks can increase their performance levels and reduce fatigue. However, consuming sports drinks even though you are not doing any physical activity can be harmful to you. They can raise blood sugar levels and can cause weight gain in people. They also sometimes contain sodium which can raise blood pressure and may lead to heart problems. Diabetic patients should avoid drinking sports drinks or limit drinking them during strenuous physical activity if they want to manage their blood sugar levels and lead a healthy life.
15. Cakes and pastries
Cakes and pastries are heavily loaded with sugar. They contain mostly empty calories with little or no nutrition. Cakes and pastries are considered dangerous for diabetic patients because the high amount of sugar and carbohydrates present in them can raise blood sugar levels rapidly.
Cakes and pastries are high in calories and are not very filling. This can cause people to eat more calories than they should and can cause obesity.
Cakes and pastries are also very addictive which can make them hard to eat in moderation. Diabetic patients should avoid eating cakes and pastries or cut down their consumption to a minimum.
16. Potato Chips
Potato chips are high in saturated fats which can lead to weight gain and many health problems. Potato chips are high in sodium which can spike your blood pressure and may lead to heart disease. They contain empty calories which do not contribute much to your nutritional needs. The packaged potato chips available in the market contain many chemicals and preservatives to increase their shelf life. These chemicals and preservatives can increase toxins in your body and increase the risk of many diseases. Potato chips have a glycemic index of about 70. That means they can cause blood glucose levels to rise rapidly. Hence, diabetic patients should reduce or eliminate the consumption of potato chips.
Pancakes are filled with lots of sugar and can thus be harmful to diabetic patients. On top of this, many pancakes are served with toppings such as maple syrup, chocolate syrup, ice cream, etc which makes it even more dangerous for diabetic patients. Pancakes contain 28 grams of carbohydrates per 100 grams and have a glycemic index of 67. This makes it a high glycemic index food which can cause rapid spikes in blood sugar levels of diabetic patients. Pancakes should only be consumed moderately and should preferably contain a low amount of sugar inside and should be served without ice cream or sweet syrup.
While milk is a great source of protein and calcium, it also contains a good amount of fat and carbohydrates. This makes it harmful for people with diabetes. Milk contains lactose, which is a form of sugar and can raise blood sugar levels. Too much milk can cause gastric problems and weight gain in diabetic patients. Milk contains a lot of fat and can cause excess fat storage. Milk can also give rise to visceral fat.
Diabetic patients should limit their consumption of milk to one or two glasses per day. They can also switch to fat-free or skimmed milk which contains all the benefits of milk without the fat.
Most packaged biscuits are made from refined wheat flour, contain excessive sugar, are high in calories, and have a high amount of unhealthy fats present. Biscuits are considered a high glycemic food with a glycemic index of 70. Carbohydrates account for 30 to 40% of the total nutritional content in biscuits and what’s worse is that most biscuits are low in fibre. Hence, biscuits can raise your blood sugar levels quite rapidly. This makes biscuits very dangerous for diabetic patients and can lead to many health problems. Eating a large number of biscuits every day can also lead to obesity. Therefore, people with diabetes must limit their biscuit consumption to a minimum and switch to healthier variants such as those made with wheat or oats that do not contain a high amount of sugar.
20. Instant Noodles
Instant noodles such as Maggi, Wai Wai, and top ramen are high in saturated fats, sodium, and carbohydrates. They are filled with many chemicals and preservatives and are also high in sugar. Eating instant noodles can elevate blood pressure levels due to the presence of sodium in them. Consumption of Instant noodles can raise blood sugar levels and can cause health problems.
Diabetic patients should not consume instant noodles regularly. They should focus on eating a diet that is rich in whole foods instead of processed foods like instant noodles. A good alternative is wheat noodles prepared at home or available at some good restaurants.
Fruit jams are laden with sugar and should not be consumed by diabetic patients. It contains 60 grams of sugar per 100 grams. Fruit jams are a high glycemic index food that will release sugar in the body quickly, leading to a rapid spike in blood sugar levels. The high concentration of sugar in jams can also cause rapid weight gain and a higher risk of obesity. Jams also lack nutrients that are essential for us. There are many sugar-free or low sugar variants of jams available but even they are harmful to diabetic patients.
Diabetic patients should avoid eating fruit jams to maintain their blood sugar levels. You can try using unsweetened peanut butter as a spread instead of jams. Peanut butter is high in protein and good fats and will release sugar more slowly.