6 Foods That are Dangerous For Diabetics

While eating a diet of nutrient-dense foods is best for everyone, consuming the ideal foods is especially important for the more than 34 million Americans with diabetes. The proper diet, including fresh, organic produce and grass-fed or wild-caught proteins in the correct quantities at the right time, can help keep you from developing Type II diabetes and prediabetes. If you already have diabetes, your diet is a critical tool in helping control diabetes over the long term.

No matter which type of diabetes you have, maintaining your ideal weight and a steady blood glucose level is essential. Foods that combine healthy fats and proteins are great choices to help you avoid the sugar spikes that these 6 foods can cause.

# Alcohol

Alcohol is toxic to all of us; it can damage both your liver and your gut. Even a sip of alcohol can lead to blood sugar spikes. Excess alcohol actually causes blood sugar to drop to dangerous levels. It also increases blood pressure and triglyceride levels. Plus, alcohol contains a lot of empty calories – calories that don’t provide any nutritive value. If you drink beer or liquor distilled from wheat, barley, or rye, it also contains gluten.

# Gluten

Gluten can cause leaky gut and worsen symptoms of autoimmunity and diabetes. When your gut is leaky, particles that were never meant to pass through your gut cell wall can escape into your bloodstream. This causes inflammation nearly anywhere in the body. The peptides in gluten can also enter your pancreas, where they affect how the organ functions. They might also cause beta-cell stress by enhancing glucose and palmitate-stimulated insulin secretion.

# Sugar

Baked goods, candy, and ice cream are all obvious sources of sugars that spike your blood glucose levels. They also increase the likelihood of weight gain as well as the amount of insulin you need to take to get your blood sugar back to normal. Yet foods we don’t often think of as being “sugar” are quickly converted to glucose in your body.

In theory, foods such as dried fruit, rice, and gluten-free granolas, pastas, and breads should be part of a healthy meal plan for diabetics. Yet, the truth is that serving sizes are very small (think ¼ cup raisins), so it’s easy to over-consume them, leading to a blood sugar spike. Sugar is also a major component of many condiments and salad dressings, as well as such canned goods as soups or baked beans.

# Dairy

You might be surprised to learn that high dairy intake is a significant predictor of insulin resistance in middle-aged, nondiabetic women. Lactose is the sugar that’s particular to milk, and it can definitely raise your blood glucose level. An enzyme called lactase splits lactose up into glucose and galactose. Because this process takes time, nutritionists once thought dairy had a low impact on blood sugar. However, there is some evidence that the combination of lactose and the whey proteins that are another component of milk can actually cause blood sugar levels to rise sharply.

# Highly Processed Foods

Highly processed packaged foods usually have a high glycemic index. This can drastically alter risk levels and the course of diabetes. You may think that gluten-free or dairy-free products should have a place on your menu. However, you need to be careful with these, as they often replace ingredients with sugar and sugar substitutes. They’re also highly inflammatory because they contain ingredients that aren’t actually food, such as preservatives and flavor enhancers. Opt for fresh foods around the perimeter of the grocery store instead.

# Healthy Beverages

Many people are aware that soda, energy drinks, and those fancy coffee drinks and teas all contain a huge amount of carbohydrates and sugar. Yet even options you think are healthy, including green juices, kombucha, and even freshly-squeezed fruit juice, all pack in the sugar. The average 8-oz glass of orange juice contains 27g of carbohydrates and 20g of sugar. Excessive amounts of corn syrup, refined salts, and caffeine in sodas and energy drinks contribute to high blood pressure and obesity. You’re always safe with water–you can add a slice of lime or a squeeze of lemon juice for added flavor. Herbal teas are a great option, as well.