Carbs, protein and fat are the macronutrients that provide your body with energy.Of these three, carbs have the greatest effect on your blood sugar by far. Carbs include starches, sugar and fiber.
When people with diabetes consume too many carbs at a time, their blood sugar levels can rise to dangerously high levels.
Over time, high levels can damage your body’s nerves and blood vessels, which may set the stage for heart disease, kidney disease and other serious health conditions.
Maintaining a low carb intake can help prevent blood sugar spikes and greatly reduce the risk of diabetes complications.Therefore, it’s important to avoid the foods listed below.
What foods and drinks should I limit if I have diabetes?
Foods and drinks to limit include
- fried foods and other foods high in saturated fat and trans fat
- foods high in salt, also called sodium
- sweets, such as baked goods, candy, and ice cream
- beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks
If you drink alcohol, drink moderately—no more than one drink a day if you’re a woman.
Except for pineapples and melons, most fruits have low GI scores of 55 or less.
However, as fruits ripen, their GI scores increase. A large 2013 study found that people who consumed whole fruits, especially blueberries, grapes, and apples, had significantly lower risks of developing type 2 diabetes.
The researchers also reported that drinking fruit juice increased the risk of developing the condition.
Eggs provide amazing health benefits.In fact, they’re one of the best foods for keeping you full for hours.
Regular egg consumption may also reduce your heart disease risk in several ways.In addition, eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease .Just be sure to eat whole eggs. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white.
3.White Bread, Pasta and Rice
White bread, rice and pasta are high-carb, processed foods.And this response isn’t exclusive to wheat products. In one study, gluten-free pastas were also shown to raise blood sugar, with rice-based types having the greatest effect.
Another study found that a meal containing a high-carb bagel not only raised blood sugar but also decreased brain function in people with type 2 diabetes and mental deficits.
These processed foods contain little fiber, which helps slow down the absorption of sugar into the bloodstream.
In another study, replacing white bread with high-fiber bread was shown to significantly reduce blood sugar levels in people with diabetes. In addition, they experienced reductions in cholesterol and blood pressure.
4. Monitor Your Blood Sugar Levels
What gets measured gets managed.”Measuring and monitoring blood glucose levels can also help you control them.
For example, keeping track helps you determine whether you need to make adjustments in meals or medications.
It will also help you find out how your body reacts to certain foods.Try measuring your levels every day, and keeping track of the numbers in a log.
5.Flavorful, Low-calorie Drinks
Plain water is always good, but water infused with fruits and vegetables is more interesting.
If you’re not a hot tea drinker, try cold tea with lemon or a cinnamon stick.“Not only are these beverages low-carb, they can also help fill you up so you don’t crave other foods,” Powers says.
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