Diet Warnings
Studies show that what we eat has a huge impact on diabetes. Managing our symptoms comes down to our dietary choices and straying away from food items that can make symptoms worse. But as it turns out, there are lots of foods that can make diabetes worse–and they might be ones you never suspected.
Worst Foods for Diabetes
1. White Bread
It’s no secret that white bread isn’t the healthiest of food options. But it might be surprising to learn that white bread can be especially damaging to people with diabetes. White bread is made from refined flour, which has been stripped of its fiber and nutrients. This causes it to be digested quickly, leading to spikes in blood sugar levels.
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2. Packaged Granola Bars
If you take a stroll through the aisles of a grocery store, you’ll probably notice granola bars marketed as healthy snacks. Unfortunately, this isn’t the reality for most brands of granola bars.
Many granola bars are packed with sugars or sweetened dried fruits, making them less suitable for people with diabetes. In addition, refined grains and sugars can cause blood sugar levels to rise quickly.
3. Flavored Yogurt
Although yogurt can be a healthy food choice, flavored varieties often contain added sugars and fruit purees. These hidden sugars can make your blood sugar soar, negating the benefits of yogurt's natural probiotics. This isn’t to say that yogurt should be avoided altogether, however. If yogurt is your snack of choice, be thoughtful to look for brands with lower levels of added sugar.
4. Dried Fruit
Dried fruits like raisins, apricots and dates might seem like a healthy snack, but they are extremely concentrated in sugars due to the dehydration process. Even a small serving can result in a significant rise in blood sugar.
5. Pretzels
While pretzels may seem like a better alternative to chips, they are made from refined flour and often lack fiber or protein. This leads to a quick digestion process, which can spike blood sugar levels. If you’re going to snack on pretzels, be careful to limit how much you consume in one sitting.
6. Fruit Smoothie Bowls
Fruit smoothie bowls aren’t inherently unhealthy snacks. However, many of them come with sweet fruits, fruit juices and sugary toppings like honey, granola and sweetened coconut that massively increase sugar levels.
7. Instant Oatmeal
Instant oatmeal may seem like a healthy breakfast option, but many flavored versions are packed with added sugars. This can cause a quick spike in blood glucose levels, especially when compared to slower-digesting whole oats.
8. Frozen Pizza
Frozen pizzas are often highly processed and contain refined flour, preservatives and added sugars in the crust and sauce. The high carb content combined with unhealthy fats can make it hard for people with diabetes to keep their blood sugar in check.
9. Sweetened Nut Butter
Nut butters like peanut, almond or cashew butter can be a good source of healthy fats and protein, but sweetened varieties often contain added sugars and oils, which can lead to blood sugar spikes. Be thoughtful to look for brands of nut butters without added sugars.
10. Fried Foods
It’s no secret that fried foods aren’t the healthiest of options. But what many people don’t realize is that fried foods can specifically exacerbate diabetes symptoms due to unhealthy fats, refined carbohydrates and harmful trans fats. This can lead to insulin resistance and weight gain, worsening diabetes management.
11. Cereal Bars
Like granola bars, cereal bars often contain high amounts of added sugars and refined grains. Despite being marketed as a healthy breakfast or snack, they can cause blood sugar levels to rise rapidly.
12. Canned Fruit in Syrup
While the fruit itself can be part of a diabetes-friendly diet, canned fruits that are packed in syrup contain added sugars. Even fruits in "light" syrup can cause blood sugar spikes, making them unsuitable for diabetes management.
13. Flavored Rice Cakes
While plain rice cakes are often considered a low-calorie snack, flavored versions (such as caramel or cheese-flavored) often contain added sugars and artificial flavorings. Even plain rice cakes, without fiber or protein, can cause blood sugar spikes due to their high glycemic index.
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