Managing your diet as a diabetic can be difficult and can sometimes feel like a full-time job.
Constantly looking over product labeling And timing your meals can make you tired, but there are foods you can avoid to prevent your blood sugar spikes.
When you have diabetes, your body may struggle to produce enough insulin or the insulin is not effective.
With type 1 diabetes, a person’s pancreas doesn’t produce insulin, but in type 2, the cells in the body become resistant to insulin, so larger amounts of insulin are needed to keep blood sugar levels at bay. normal level.
Even if you have a balanced diet, it can be difficult to keep levels under control.
It’s important that you don’t cut back on any of the food groups, whether you have diabetes or are just trying to improve your diet.
A balanced diet includes foods from carbohydrates, proteins, and fats.
It is also important to understand that it is difficult to target specific areas for fat loss.
Again, this can be done through a range of exercise and healthy food choices, while cutting back on certain foods would help – there are also certain exercises that you can perform to achieve the goal. Belly Fat.
Speaking to The Sun GP, Dr Sally Roxburgh from Fleet . Road Clinic says it’s important for people with type 2 diabetes to control their sugar intake as well as control their weight, portion sizes and calorie intake.
She adds: “Getting enough exercise and lifestyle choices are equally important.
There are certain foods that should be avoided if you have type 2 diabetes, while other foods should be consumed in moderation. “
1. Fruit juices and smoothies
Roxburgh says it can be easy to get too carried away when it comes to fruit juices and smoothies – meaning you’re loading up on extra sugar and calories, which can lead to both glucose spikes and weight gain.
“Juices and smoothies should be avoided as they can cause blood sugar to spike very quickly,” she explains.
“Fruit in general can be consumed and I would never recommend completely excluding any fruit because of the nutritional value that fruit contains, however, there are certain types of fruit that I would recommend over others for people with type 2 diabetes.
“For example, berries or apples rather than pineapples, oranges or bananas. However, I would avoid canned fruit because it’s kept in a high-sugar syrup.”
Healthy smoothies can sometimes have as much sugar as fizzy drinks – although sugars are natural, these can contribute to weight gain.
2. Processed meats
Dr. Roxburgh says processed meats like salami, ham and fatty red meat should be avoided.
“These can cause weight gain, making diabetes harder to control,” she says. Instead, choose leaner meats like chicken and turkey.
“Prepared meals and processed foods should be avoided as they often contain sugars and fats that can potentially lead to high blood sugar, weight gain and lead to heart disease.
“The combination of a healthy, balanced diet, weight management, regular exercise, and healthy lifestyle choices will be the best way to manage type 2 diabetes.”
Learn It was previously revealed that processed meat can lead to weight gain in as little as two weeks for people who eat meat regularly.
Research shows that people who eat processed meat eat an average of 500 more calories than those who already eat – and the extra calories equate to weight gain.
3. Carbohydrate-based foods
Speaking to The Sun, Dr Naomi Newman-Beinart said once a carb-based food is digested, the carbs’ sugar element is absorbed into the bloodstream.
“Your pancreas then produces insulin to remove glucose from your blood and allow it to be used by your cells,” she explains.
“If a healthy person’s blood sugar is too high, more insulin is produced, which slows down the breakdown of fat, so fat is easier to accumulate in the body.
“Many foods can raise blood sugar and this is not a bad thing as blood sugar levels will rise after any snack or meal.
“But foods that make your blood sugar rise faster are carb-based foods like rice, pasta, potatoes, fruit, and anything with added sugar.”
Dr Newman-Beinart adds: “Don’t forget if you eat foods made with whole grains the fiber in these foods will cause your blood sugar to rise more slowly.”
Top tips to make sure you’re on the right track for weight loss
Personal trainer Lewis Paris explains that we need to clear up myths when it comes to fat loss.
“When it comes to weight loss we cannot simply decide where we want to lose fat, that is not possible, instead we have to lose fat all over the body,” he said.
“Yes, we can help encourage certain areas around the body to be ‘toned’ by doing certain exercises but we still can’t pinpoint where the fat will be lost.”
To make sure you’re on track to lose weight and lose belly fat, keep it simple and focus on 3 things:
– Understand your daily maintenance calories and eat less than 2-300kcal
– Increase your NEAT: Non-exercise thermogenesis (walking, cleaning, gardening, playing with your kids, etc.)
– Introduce LISS workouts x1-2 times per week: Low-intensity steady-state cardio (cycling, brisk walking, cross-training)
He adds: “To increase your chances of burning belly fat and building a toned body, you must first understand how to contract and breathe properly during your workout.
“This will not only encourage good technique and save your lower back, but it will also help improve your mind with muscle connection, your muscles will get stronger and you will build a leaner physique. around his midsection.”
4. Sugary drinks
While this may seem like an obvious bet, it’s best to avoid beverages with added sugars and sweeteners.
The NHS says you should drink plenty of sugar-free liquids if you have high blood sugar as this can be helpful if you are dehydrated.
Dr. Roxburgh adds: “It’s best to try to avoid adding sugar to your drinks such as in your tea or coffee. Similarly, alcohol should be limited because it’s high in calories and high in sugar.”
It can be hard to control blood sugar if you regularly drink sugary beverages, says Rasa Kazlauskaite, associate professor of endocrinology, diabetes, and metabolism at Rush University Medical Center in Chicago.
This can include carbonated drinks, fruit juices or even coffee filled with sweeteners.
She says that while these drinks have calories, they don’t actually make you feel fuller and if consumed in excess can lead to weight gain.
“While much of the best course of action is to avoid calorie-sweetened beverages altogether, a small serving of these beverages can be helpful in rapidly raising blood sugar when people are struggling with a hypo. acute.
“If you don’t have low blood sugar and simply crave something sweet, you can scratch the itch with a sugar-free seltzer.
“However, your main beverage of choice should be water. If you’re having trouble getting rid of water without flavor, try adding fresh sliced fruit pieces to your water bottle,” she says. Daily Health.
A little bit of what you love can sometimes be good for us.
But for people with high blood sugar, this narrows even further.
Cakes have teaspoon after teaspoon of sugar in them and often you won’t be able to tell how much sugar they really are, especially if they come from a bakery or are baked by a friend.
The NHS says you should avoid eating pastries if you’re trying to lower your blood sugar and trying to lose weight.
What is a ‘good’ food exchange?
But there are some foods that can help lower your blood sugar.
Roxburgh says that whole grain snacks are a good addition to the diet.
She added: ‘Potatoes are packed with carbs so they don’t usually count as one of your 5 items per day but if you want to eat potatoes, the new potatoes are better than the old ones because they contain less starch. than.”
Roxburgh also suggests keeping alcohol within 14 units per week following a three or four day drinking break, and avoiding alcohol on an empty stomach as this can also lead to weight loss.
Dr Newman-Beinart said: “Reishi mushrooms are an important dinner staple to include in your wellness routine because they include beta-glucans and triterpenoids, which are compounds that may help reduce weight loss. blood sugar and blood pressure, reducing the risk of developing heart disease and diabetes.”
You can use Ganoderma in various dishes as it can be purchased as a powder – ideal for anyone who is not a fan of their vegetables.
https://www.the-sun.com/health/4446697/diabetes-foods-avoidprevent-high-blood-sugar/ 5 foods to avoid to prevent high blood sugar and reduce belly fat