9 Worst Foods To Avoid To Keep Sugar Levels Under Control

Picture this: That irresistible cookie winks at you, or the aroma of freshly baked pizza beckons, tempting you to take a bite. Maybe there are days when time slips away, and you find yourself skipping a meal. These moments, seemingly inconsequential, carry profound weight in your journey with diabetes. The relationship between what you eat and how your body responds couldn't be more straightforward. There are foods that act like gentle guardians, gently nudging down blood sugar levels, while others act like mischievous tricksters, sending them soaring. Managing diabetes isn't just about monitoring numbers; it's about honoring your body's needs and making choices that keep you balanced and thriving. By opting for foods that play well with your blood glucose levels, you're not just managing a condition; you're nurturing your well-being and setting the stage for a vibrant life.

# White Bread and Pasta

White bread and pasta have become common household names. Most of the commercially available packaged pasta is made from refined flour and is highly processed. It is also high in carbs. If you love your pasta, you can opt for the whole wheat one. White bread is highly processed, high in the glycemic index and contains unhealthy ingredients.

Substitutions:

Brown bread, whole grain pasta, whole wheat bread, oat bread, multigrain bread, and multigrain pasta.

Harmful effects of consuming white bread and pasta:

- Eating white bread and pasta often can be dangerous because it could lead to regular spikes in blood sugar.
- They are deficient in nutrients which cause the immune system to falter.
- They also lead to increased hunger, which again leads to weight gain.
- Highly refined foods are associated with an increased risk of major cardiovascular diseases, strokes, and heart attacks.

# All Purpose Flour (Maida) and Sugar

Sugar is undoubtedly one of the worst foods for people with diabetes. It is heavily processed and refined and is high in the glycemic index. It quickly raises blood sugar levels. Maida or white flour has a high glycemic index and can cause a spike in blood sugar levels. It is highly processed and refines, stripping it off most nutrients. Maida also raises the bad (LDL) cholesterol levels and can clog arteries and increase your weight.

Substitutions:

- Ragi flour, jowar flour, bajra flour, buckwheat and soy flour are substitutes for maida.
- Brown sugar, stevia, xylitol, maple syrup, coconut sugar (anything in moderate amounts) are good substitutes for sugar.

Harmful effects of consuming maida and sugar:

- Maida flour increases their risk for weight gain, obesity, insulin resistance and elevated cholesterol.
- Maida can congest the digestive system and contain no fibre.
- Consuming too much added sugar increases risk factors such as high blood pressure, obesity, inflammation, and high sugar levels.

# Processed and Packaged Foods

Processed and packaged foods are the epitome of bad food. They are often blamed for being the single biggest contributor to many modern-day diseases. They are highly processed and full of additives to increase shelf life.

They also include sugar, unhealthy fats and other questionable ingredients. Steer clear of processed and packaged foods as much as possible. Go for whole foods such as fruits and fresh and healthy vegetables that reduce blood sugar to control sugar levels.

Substitutions:

Always include fresh foods only like fruits, almonds, cashews, kale chips, baked sweet potato chips, sunflower seeds, macadamia nuts, Brazil nuts, homemade cereal mix, vegetable chutneys, makhanas, roasted chana, boiled chickpeas, boiled sprouts, sprouts chat.

Harmful effects of consuming processed and packaged foods:

- Processed and packaged foods are harmful because they contain higher amounts of unhealthy fat, sugar and salt.
- They contain empty calories because they lack nutritional value.
- These foods have been linked to an increased risk of a wide variety of health problems that can lead to heart disease, elevated cholesterol, and cancer.
- The body breaks down refined or simple carbohydrates quickly, leading to rapid spikes in blood sugar and insulin levels.

# Sugar Candies and Sweets

Sugar candies and sweets are rich in sugar and are quickly digested; hence cause a spike in sugar levels. They are also devoid of any nutrients and contain other harmful ingredients. There are many naturally sweet and equally satisfying treats.

Substitutions:

Fresh fruits, homemade popsicles, fruit chips, frozen fruits, energy balls, dry fruit laddu, peanut chikki, sesame and flaxseeds laddu, fruit puddings, sugar-free brownies, dark chocolate, strawberries covered with dark chocolate.

Harmful effects of consuming sugar candies and sweets:

- Excessive sweets and candies have been associated with nonalcoholic fatty liver disease, heart disease, tooth decay and type 2 diabetes.
- When you eat excess sugar, the extra insulin in your bloodstream can affect your arteries all over your body.
- It causes walls to get inflamed and stiffer and damages the heart over time.

# Junk and Bakery Foods

Junk and bakery foods are rich in unhealthy fats and sugars, leading to obesity, heart disease, and diabetes. It can cause a quick spike in blood glucose levels.

Substitutions:

Baked veggie fries, Greek yoghurt with berries, green chips, boiled peanuts, crackers, dry fruits, grilled fish/chicken, chicken tandoori, tofu tikka, grilled veggies, eggs with hummus, whole wheat egg/chicken wraps, lettuce salmon wrap, multigrain bread omelets.

Harmful effects of consuming junk and bakery foods:

- Junk and bakery foods are high in trans and saturated fats, which can raise levels of triglycerides.
- Elevated levels of triglycerides increase the risk of developing type 2 diabetes.
- It also lessens its ability to control appetite.
- It makes you impatient and can cause uncontrollable cravings.

# White Rice and Salt

White rice is the result of processing that strips away most of the nutrients from the whole rice, thereby stripping it off its nutrients. They are digested quickly and cause an immediate blood sugar level spike. Salt in moderation is highly beneficial for health; iodine deficiency can lead to many illnesses. Salt can increase blood pressure and the risk of diabetes.

Substitutions:

Brown rice, wild rice, cauliflower rice, quinoa cooked, black rice, Himalayan pink salt, natural sea salt, Chinen salt, garlic and onion powder, cumin powder, sage, celery, and lemon squeeze.

Harmful effects of consuming large amounts of white rice and salt:

- White rice has a high glycemic index, meaning that it can cause spikes in blood sugar.
- It is also low in fibre and digests very easily and quickly.
- Overeating salt can contribute to high blood pressure, which is linked to conditions like fluid retention, stroke, heart failure.
- It is important to limit the amount of salt you eat as part of your diabetes management.

# Sweetened Breakfast Cereals

The so-called healthy breakfast cereals are anything but healthy. They are highly processed, and rich in sugars and carbs. They also come with misleading claims promoting health benefits.

Substitutions:

Rolled oatmeal, steel-cut oatmeal, oat bran, wholegrain cereals, cauliflower porridge, peanut butter toast, almond butter toast, fruit topped yoghurt, shredded wheat, avocado toast, chia oats pudding, strawberry oats smoothie, almond milk cocoa shake.

Harmful effects of consuming sweetened breakfast cereals:

- They contain excessive amounts of free sugars, low in protein and fibre.
- Eating sweetened breakfast cereals is very unhealthy and the worst way to start your day with type 2 diabetes.
- High fructose corn syrup is the most common sweetener used in breakfast cereals, leading to insulin resistance, type 2 diabetes, and blood pressure.

# High-Fat Dairy Products

High-fat dairy products contain excess fat and calories. They can cause several diseases such as obesity and heart diseases. For a proper diet to lower blood sugar, replace these products with healthier options.

Substitutions:

Plant-based milk like almond milk, soya milk, coconut milk, oat milk. Low-fat milk, skimmed milk, hemp milk, cottage cheese, grass-fed butter, low-fat paneer.

Harmful effects of consuming high-fat dairy products:

- High-fat dairy products are associated with cardiovascular diseases, which lead to clogged arteries.
- When taken in large amounts, they contain high saturated fats, leading to a rise in blood sugar levels.

# Trans-Fat Foods

Trans fats raise your LDL (bad) cholesterol and can cause heart diseases and stroke. People with diabetes must avoid foods high in trans fats.

Substitutions:

Substitute foods rich in trans fats like junk and fried foods with baked, boiled, steamed, and grilled foods. Try baked chips, boiled sweet potatoes, baked kale chips, homemade muffins, brownies, wheat cookies, and whole-grain toast.

Harmful effects of consuming trans-fat foods:

- Trans fat foods may lead to type 2 diabetes and heart diseases as they increase inflammation in the body.
- Trans fats are believed to damage the inner linings of your blood vessels, which is known as the endothelium.
- A higher intake of trans fat leads to a rise in triglycerides and LDL levels.