Instead of fatty cuts of meat, choose lean proteins, including skinless chicken and turkey, fish and shellfish, pork tenderloin, and lean beef. When it comes to ground beef, make sure you choose beef that’s at least 92 percent lean and 8 percent fat, advises Kimberlain. You’ve probably heard that the saturated fats in dairy products can raise your LDL cholesterol levels and increase your risk of heart disease. But saturated fats may cause yet another serious problem for people with diabetes ‘ research has found that eating a diet high in saturated fat may worsen insulin resistance. Do your best to avoid full-fat dairy products made with whole milk, such as cream, full-fat yogurt, ice cream, cream cheese, and other full-fat cheeses. So if you consume 2,000 calories per day, that’s about 120 calories from saturated fat, or 13 grams (g).
Talk with your dietitian about whether this method might work for you. Nuts are full of unsaturated fats (monounsaturated and polyunsaturated fats), which are generally considered healthy fats. Research has shown that unsaturated fatty acids may help control blood sugar through reduced insulin resistance. Some common whole-grain foods are brown rice, quinoa, amaranth, oats, and whole-grain bread. Oats are whole grains that have been shown to improve glycemic control and insulin sensitivity, which, in turn, help keep blood sugar levels low. For anything you’d pair with toast, try using whole-grain bread.
NIDDK conducts and supports clinical trials in many diseases and conditions, including diabetes. The trials look to find new ways to prevent, detect, or treat disease and improve quality of life. Feeling stressed, sad, or angry can be common for people with diabetes. Managing diabetes or learning to cope with new information about your health can be hard.
If you have been diagnosed with high blood sugar, it is crucial to be mindful of your diet to manage your condition effectively. One of the most important steps you can take is to avoid certain foods that can cause spikes in blood sugar levels.
Foods to Avoid:
Sugary Foods: Sugary foods such as candy, soda, and baked goods can cause a rapid increase in blood sugar levels. These foods are also often high in calories and low in nutrients, making them a poor choice for individuals with high blood sugar.
‘The first ingredient should say a whole grain ‘ whether it’s whole grain or whole rye, it should say ‘whole,” explains Kimberlain. While fiber-rich whole fruits are considered healthy carbohydrates for people with diabetes, fruit juice is another story. People with diabetes should avoid drinking juice, even 100 percent fruit juice, says Kimberlain.
But they’re healthier than candy, baked treats, and processed food because they also contain fiber. That’s because too many carbs can cause blood sugar levels to spike. High blood sugar, known as hyperglycemia, causes immediate and long-term health problems when you have diabetes. The authors of a 2017 review found that garlic supplements helped manage blood sugar and cholesterol levels in people with T2DM. A separate small 2020 study involving 15 people with T2DM also found that the particle size of the whole grains in bread had an impact on blood sugar levels.
Processed Carbohydrates: Processed carbohydrates like white bread, pasta, and rice can quickly break down into sugar in the body, leading to elevated blood sugar levels. Opt for whole grains instead to help stabilize blood sugar.
Sweetened Beverages: Sweetened beverages like fruit juices and energy drinks are loaded with added sugars that can wreak havoc on blood sugar levels. Stick to water or unsweetened beverages to stay hydrated without spiking your blood sugar.
Conclusion:
By avoiding these foods that can cause spikes in blood sugar levels, you can better manage your condition and improve your overall health. Remember to focus on a diet rich in whole, unprocessed foods to keep your blood sugar stable and promote optimal well-being.
