Soda, sweets, desserts, and other foods that are made primarily of sugar are considered low-quality carbohydrates
While fiber-rich whole fruits are considered healthy carbohydrates for people with diabetes, fruit juice is another story. People with diabetes should avoid drinking fruit juice, even 100 percent fruit juice. Fruit juice contains more nutrition than soda and other sugary drinks, but the problem is that fruit juices have concentrated amounts of fruit sugar and therefore cause your blood sugar to shoot up.
Although dried fruit contains fiber and many nutrients, the dehydration process causes fruits’ natural sugars to get super-concentrated. While snacking on raisins or dried apricots is better for you than eating a cookie, it’ll still send your blood sugar soaring.
White Rice, Bread, and Flour
Big offenders on the low-quality carb list are refined starches like white rice and anything made with white flour, including white bread and pasta. These “white” carbs act a lot like sugar once your body begins to digest them, which means that they will interfere with your glucose levels.
You’ve probably heard that the saturated fats in dairy products can raise your “bad” (LDL) cholesterol levels and increase your risk of heart disease, but saturated fats may cause yet another serious problem for people with diabetes. Some studies have found that eating a diet high in saturated fat may worsen insulin resistance. Do your best to avoid dairy products made with whole milk, such as cream, full-fat yogurt, ice cream, cream cheese, and other full-fat cheeses
Fatty Cuts of Meat
You’ll want to avoid high-fat cuts of meat for the same reason as whole-milk dairy — they’re high in saturated fats. Saturated fats in meat raise cholesterol and promote inflammation throughout the body, and it can also put people with diabetes at an even greater risk of heart disease than the average person, since their risk is already elevated as a result of diabetes.
Packaged Snacks and Baked Goods
Aside from all the sugar, junky white flour, sodium, and preservatives they contain, packaged snacks and baked goods like chips, pretzels, crackers, cookies, doughnuts, and snack cakes often have trans fats. Trans fats increase your “bad” (LDL) cholesterol, lower your “good” (HDL) cholesterol, and raise your risk of heart disease. And they are even more dangerous than saturated fats for people who are dealing with diabetes
You may have a weakness for french fries, fried chicken, potato chips, fried dough, and the like, but kicking this craving will be better for your health in the long run. Fried foods typically soak up tons of oil, which equates to lots of extra calories — and many are coated in breading first, jacking up the numbers even more. Overdoing the greasy stuff can pack on the pounds and cause blood-sugar chaos. To add insult to injury, some foods are deep-fried in hydrogenated oils that are laden with unhealthy trans fats.
Before you go for a pre-dinner cocktail, or even a glass of wine with dinner, check with your doctor to make sure that it’s safe for you to drink alcohol, since alcohol can interfere with your blood-sugar levels. If you do drink, keep it in moderation. “Moderation” is generally defined as no more than one serving per day if you’re a woman and no more than two if you’re a man. A typical serving is measured as 5 ounces of wine, 12 ounces of beer, or 1 ½ ounces of liquor.
Information From: Everyday Health, Inc.