According to the World Health Organisation, a whopping 422 million people worldwide are living with diabetes. And while there are medications to help those with this chronic disease, medicine alone can’t stop it from progressing and getting even worse. Because of this, those with diabetes have to drastically change their diet to maintain healthy levels of insulin in the body. But what can they eat? Well, the rules are pretty strict – and even food and drink that seem healthy can actually be detrimental to their health. Read on for a healthier diet!
Diet Soda
When diabetics are given the choice between regular soda or diet soda, there’s a very high chance that they’re going to choose diet soda. But it turns out that both have their downsides, and if a diabetic wants to maintain healthy insulin levels, it’s probably best if they don’t drink any soda at all. After all, the American Diabetes Association found that those who drank diet drinks were 67% more likely to develop type 2 diabetes.
Not only that but it’s also been found that diet soda can lead to an increased risk of diabetic retinopathy, which can actually result in blindness for those who already have diabetes.
Artificial Sweeteners
Foods for diabetics come in many different shapes and forms, but they’re usually marketed as low-sugar or low-calorie. This is certainly the case for artificial sweeteners, which have long been marketed as a diabetic-friendly sweetener that diabetics can use instead of real sugar. But if you’re diabetic and regularly put this stuff in your coffee, we have some bad news for you: some artificial sweeteners can still affect your insulin levels.
However, only certain artificial sweeteners fall under this category. Popular choices such as tagatose and Stevia have been found to be safe for diabetics, as they don’t impact the blood glucose levels in any way.
Low-Fat Milk
In a world full of low-fat, full-fat, and plant-based milks, it can be hard to know what to drink – especially for diabetics. And while there was once a time when it was recommended for diabetics to drink low-fat milk, times have changed and research has found that low-fat milk isn’t actually the best option for diabetics. That’s because low-fat milks actually replace the fat content with extra sugar, which can be harmful for diabetics.
Because of this, it’s suggested that diabetics skip low-fat milk for full-fat milk instead. Especially after one Swedish study found that a high-far dairy diet could actually reduce your chances of developing diabetes.
Flavored Yogurt
Some people love to start their day with a bowl of yogurt and granola, but diabetics need to be careful with the yogurt that they buy in the grocery store. While whole, unsweetened yogurt is perfectly safe and healthy for diabetics to eat, flavored yogurts topped with extras can lead to spikes in the glycemic index. This is especially true if the flavored yogurts are then topped with high-sugar additions such as fruit and syrup.
Because of this, diabetics should focus on making their own delicious yogurt in the morning. You can do this by topping the unsweetened yogurt with nuts and healthy granola to keep insulin levels in check.
Canned Fruits and Vegetables
In a world where fruits and vegetables are expensive and not readily available to everyone, canned fruits and veggies seem like a handy and cost-effective solution. And while there was a time when canned healthy goods were considered to be just as nutritious as fresh fruits and vegetables, it seems as though research has found some downsides. That’s because canned foods items are almost always covered in sugar and salt to preserve them for longer.
Of course, adding any kind of unhealthy preservative to a can isn’t going to work in a diabetic’s favor. Especially when they also include the harmful bisphenol A (BPA), which can lead to a higher rate of type 2 diabetes.
Coffee
Most people can’t start their day without a fresh cup of Joe. But no matter whether you opt for a skinny latte, cappuccino, espresso, or even a matcha latte, you need to be careful as a diabetic when drinking coffee. Although coffee won’t increase your chances of getting diabetes, caffeine can naturally destabilize and increase your blood sugar – sometimes by as much as 8%. Of course, this is exactly what you don’t want to happen.
Naturally, adding cream and syrups to a coffee only heightens its sugar content, which is why diabetics who still want to drink coffee should try and drink decaf black coffee as much as possible.
Dried Fruit
Dried fruit is a great option for the average Joe. This fruit is normally smaller and easier to eat for those who don’t particularly like the taste of fresh fruit, and it also lasts a lot longer. But it’s important to note that dried fruit shouldn’t be part of a diabetic’s diet. That’s because dried fruit has a higher concentration of sugar, which can ultimately cause spikes in your blood sugar levels.
Not only that, but most people also eat more dried fruit than they would fresh fruit, which means that they’re putting even more sugar into their bloodstream. So, it’s best to stick to the fresh stuff where you can.
High-Salt Cheese
When it comes to food for diabetics, cheese is a tough one. On the one hand, certain cheeses have been found to actually lower the chance of someone developing type 2 diabetes. On the other hand, however, cheese is full of salt that can ultimately make your diabetes even worse. Because of this, it’s best to be strict when it comes to your cheese intake and opt for low-salt options if you have diabetes.
For example, it’s best to ditch feta in favor of something lower in salt, such as mozzarella. It’s also a good idea to get clued up on cheeses, as some cheeses have more nutrients than other cheeses.
Fast Food
When you think of fast food, you probably think of burgers and fries. And everyone loves burgers and fries, right? Although this food is both cheap and delicious, fast food can be detrimental to the health of diabetics. That’s because this food is generally very high in saturated fat, carbs, sodium, and sugar. Of course, diabetics should do everything in their power to avoid spikes in these nutrients and maintain healthy levels at all times.
That doesn’t mean that diabetics can’t eat fast food at all, though. With many chains now offering low-card and low-fat options, there will almost always be a healthier alternative that you can order.