11 Foods to Avoid With Diabetes

Diabetes is a chronic disease that has reached epidemic proportions among

adults and children worldwide (1).

Uncontrolled diabetes has many serious consequences, including heart

disease, kidney disease, blindness and other complications.

Prediabetes has also been linked to these conditions (2).

Importantly, eating the wrong foods can raise your blood sugar and insulin
levels and promote inflammation, which may increase your risk of disease.

This article lists 11 foods that people with diabetes or prediabetes should
avoid.

Why Does Carb Intake Matter for People With

Diabetes?
Carbs, protein and fat are the macronutrients that provide your body with
energy.

Of these three, carbs have the greatest effect on your blood sugar by far.
This is because they are broken down into sugar, or glucose, and absorbed
into your bloodstream.

Carbs include starches, sugar and fiber. However, fiber isn't digested and
absorbed by your body in the same way other carbs are, so it doesn't raise
your blood sugar.

Subtracting fiber from the total carbs in a food will give you its digestible or
"net" carb content. For instance, if a cup of mixed vegetables contains 10
grams of carbs and 4 grams of fiber, its net carb count is 6 grams.

When people with diabetes consume too many carbs at a time, their blood
sugar levels can rise to dangerously high levels.
Over time, high levels can damage your body's nerves and blood vessels,
which may set the stage for heart disease, kidney disease and other serious
health conditions.

Maintaining a low carb intake can help prevent blood sugar spikes and
greatly reduce the risk of diabetes complications.

Therefore, it's important to avoid the foods listed below.

1. Sugar-Sweetened Beverages
Sugary beverages are the worst drink choice for someone with diabetes.

To begin with, they are very high in carbs, with a 12-ounce (354-ml) can
of soda providing 38 grams (3).

The same amount of sweetened iced tea and lemonade each contain 36
grams of carbs, exclusively from sugar (4, 5).

In addition, they're loaded with fructose, which is strongly linked to insulin

resistance and diabetes. Indeed, studies suggest that consuming sugar-
sweetened beverages may increase the risk of diabetes-related conditions
like fatty liver (6, 7, 8).

What's more, the high fructose levels in sugary drinks may lead to
metabolic changes that promote belly fat and potentially harmful
cholesterol and triglyceride levels.

In one study of overweight and obese adults, consuming 25% of calories

from high-fructose beverages on a weight-maintaining diet led to
increased insulin resistance and belly fat, lower metabolic rate and worse
heart health markers (9, 10).
To help control blood sugar levels and prevent disease risk, consume water,
club soda or unsweetened iced tea instead of sugary beverages.

SUMMARY:Sodas and sweet drinks are high in carbs, which increase blood
sugar. Also, their high fructose content has been linked to insulin resistance
and an increased risk of obesity, fatty liver and other diseases.
AD V ER T IS E M E N T

2. Trans Fats
Industrial trans fats are extremely unhealthy.

They are created by adding hydrogen to unsaturated fatty acids in order to

make them more stable.

Trans fats are found in margarines, peanut butter, spreads, creamers and
frozen dinners. In addition, food manufacturers often add them to crackers,
muffins and other baked goods to help extend shelf life.

Although trans fats don't directly raise blood sugar levels, they've been
linked to increased inflammation, insulin resistance and belly fat, as well as
lower "good" HDL cholesterol levels and impaired arterial function
(11, 12, 13, 14, 15, 16).

These effects are especially concerning for people with diabetes, as they are
at an increased risk of heart disease.

Fortunately, trans fats have been outlawed in most countries, and in 2015
the FDA called for their removal from products in the US market to be
completed within three years (17).

Until trans fats are no longer in the food supply, avoid any product that
contains the words "partially hydrogenated" in its ingredient list.

SUMMARY:Trans fats are unsaturated fats that have been chemically

altered to increase their stability. They have been linked to inflammation,
insulin resistance, increased belly fat and heart disease.
3. White Bread, Pasta and Rice
White bread, rice and pasta are high-carb, processed foods.

Eating bread, bagels and other refined-flour foods has been shown to
significantly increase blood sugar levels in people with type 1 and type 2
diabetes (18, 19).

And this response isn't exclusive to wheat products. In one study, gluten-
free pastas were also shown to raise blood sugar, with rice-based types
having the greatest effect (20).

Another study found that a meal containing a high-carb bagel not only
raised blood sugar but also decreased brain function in people with type 2
diabetes and mental deficits (21).

These processed foods contain little fiber, which helps slow down the
absorption of sugar into the bloodstream.

In another study, replacing white bread with high-fiber bread was shown to
significantly reduce blood sugar levels in people with diabetes. In addition,
they experienced reductions in cholesterol and blood pressure (22).

SUMMARY:White bread, pasta and rice are high in carbs yet low in fiber.
This combination can result in high blood sugar levels. Alternatively,
choosing high-fiber, whole foods may help reduce blood sugar response.

4. Fruit-Flavored Yogurt
Plain yogurt can be a good option for people with diabetes. However, fruit-
flavored varieties are a very different story.

Flavored yogurts are typically made from non-fat or low-fat milk and
loaded with carbs and sugar.

In fact, a one-cup (245-gram) serving of fruit-flavored yogurt may contain

47 grams of sugar, meaning nearly 81% of its calories come from sugar
(23).
Many people consider frozen yogurt to be a healthy alternative to ice
cream. However, it can contain just as much or even more sugar than ice
cream (24, 25).

Rather than choosing high-sugar yogurts that can spike your blood sugar
and insulin, opt for plain, whole-milk yogurt that contains no sugar and
may be beneficial for your appetite, weight control and gut health (26, 27).

SUMMARY:Fruit-flavored yogurts are usually low in fat but high in sugar,

which can lead to higher blood sugar and insulin levels. Plain, whole-milk
yogurt is a better choice for diabetes control and overall health.
AD V ER T IS E M E N T

5. Sweetened Breakfast Cereals

Eating cereal is one of the worst ways to start your day if you have diabetes.

Despite the health claims on their boxes, most cereals are highly processed
and contain far more carbs than many people realize.

In addition, they provide very little protein, a nutrient that can help you feel
full and satisfied while keeping your blood sugar levels stable during the
day (28).

Even "healthy" breakfast cereals aren't good choices for those with
diabetes.

For instance, just a half-cup serving (55 grams) of granola cereal contains
30 grams of digestible carbs, and Grape Nuts contain 41 grams. What's
more, each provides only 7 grams of protein per serving (29, 30).

To keep blood sugar and hunger under control, skip the cereal and choose
a protein-based low-carb breakfast instead.

SUMMARY:Breakfast cereals are high in carbs but low in protein. A high-

protein, low-carb breakfast is the best option for diabetes and appetite
control.
6. Flavored Coffee Drinks
Coffee has been linked to several health benefits, including a reduced risk
of diabetes (31, 32, 33).

However, flavored coffee drinks should be viewed as a liquid dessert, rather

than a healthy beverage.

Studies have shown your brain doesn't process liquid and solid foods
similarly. When you drink calories, you don't compensate by eating less
later, potentially leading to weight gain (34, 35).

Flavored coffee drinks are also loaded with carbs. Even "light" versions
contain enough carbs to significantly raise your blood sugar levels.

For instance, a 16-ounce (454-ml) caramel frappuccino from Starbucks

contains 67 grams of carbs, and the same size caramel light frappuccino
contains 30 grams of carbs (36, 37).

To keep your blood sugar under control and prevent weight gain, choose
plain coffee or espresso with a tablespoon of heavy cream or half and half.

SUMMARY:Flavored coffee drinks are very high in liquid carbs, which can
raise blood sugar levels and fail to satisfy your hunger.

7. Honey, Agave Nectar and Maple Syrup

People with diabetes often try to minimize their intake of white table sugar,
as well as treats like candy, cookies and pie.

However, other forms of sugar can also cause blood sugar spikes. These
include brown sugar and "natural" sugars like honey, agave nectar and
maple syrup.

Although these sweeteners aren't highly processed, they contain at least as

many carbs as white sugar. In fact, most contain even more.
Below are the carb counts of a one-tablespoon serving of popular
sweeteners:

White sugar: 12.6 grams (38)

Agave nectar: 16 grams (39)
Honey: 17 grams (40)
Maple syrup: 13 grams (41)

In one study, people with prediabetes experienced similar increases in

blood sugar, insulin and inflammatory markers regardless of whether they
consumed 1.7 ounces (50 grams) of white sugar or honey ( 42).
Your best strategy is to avoid all forms of sugar and use natural low-carb
sweeteners instead.

SUMMARY:Honey, agave nectar and maple syrup are not as processed as

white table sugar, but they may have similar effects on blood sugar, insulin
and inflammatory markers.
AD V ER T IS E M E N T

8. Dried Fruit
Fruit is a great source of several important vitamins and minerals, including
vitamin C and potassium.

When fruit is dried, the process results in a loss of water that leads to even
higher concentrations of these nutrients.

Unfortunately, its sugar content becomes more concentrated as well.

One cup of grapes contains 27 grams of carbs, including 1 gram of fiber. By

contrast, one cup of raisins contains 115 grams of carbs, 5 of which come
from fiber (43, 44).
Therefore, raisins contain more than three times as many carbs as grapes
do. Other types of dried fruit are similarly higher in carbs when compared
to fresh fruit.

If you have diabetes, you don't have to give up fruit altogether. Sticking
with low-sugar fruits like fresh berries or a small apple can provide health
benefits while keeping your blood sugar in the target range.

SUMMARY:Dried fruits become more concentrated in sugar and may

contain more than three times as many carbs as fresh fruits do. Avoid dried
fruit and choose fruits low in sugar for optimal blood sugar control.

9. Packaged Snack Foods

Pretzels, crackers and other packaged foods aren't good snack choices.

They're typically made with refined flour and provide few nutrients,
although they have plenty of fast-digesting carbs that can rapidly raise
blood sugar.

Here are the carb counts for a one-ounce (28-gram) serving of some
popular snacks:

Saltine crackers: 21 grams of carbs, including 1 gram of fiber (45)

Pretzels: 22 grams of carbs, including 1 gram of fiber (46)
Graham crackers: 21 grams of carbs, including 1 gram of fiber (47)

In fact, some of these foods may contain even more carbs than stated on
their nutrition label. One study found that snack foods provide 7.7% more
carbs, on average, than the label states ( 48).
If you get hungry in between meals, it's better to eat nuts or a few low-carb
vegetables with an ounce of cheese.

SUMMARY:Packaged snacks are typically highly processed foods made

from refined flour that can quickly raise your blood sugar levels.

10. Fruit Juice

Although fruit juice is often considered a healthy beverage, its effects on
blood sugar are actually similar to those of sodas and other sugary drinks.

This goes for unsweetened 100% fruit juice, as well as types that
contain added sugar. In some cases, fruit juice is even higher in sugar and
carbs than soda.

For example, 8 ounces (250 ml) of unsweetened apple juice and soda
contain 24 grams of sugar each. An equivalent serving of grape juice
provides 32 grams of sugar (49, 50, 51).

Like sugar-sweetened beverages, fruit juice is loaded with fructose, the type
of sugar that drives insulin resistance, obesity and heart disease (52).

A much better alternative is to enjoy water with a wedge of lemon, which

provides less than 1 gram of carbs and is virtually calorie-free (53).

SUMMARY:Unsweetened fruit juice contains at least as much sugar as

sodas do. Its high fructose content can worsen insulin resistance, promote
weight gain and increase the risk of heart disease.
AD V ER T IS E M E N T

11. French Fries

French fries are a food to steer clear of, especially if you have diabetes.

Potatoes themselves are relatively high in carbs. One medium potato with
the skin on contains 37 grams of carbs, 4 of which come from fiber ( 54).
However, once they've been peeled and fried in vegetable oil, potatoes may
do more than spike your blood sugar.

Deep-frying foods has been shown to produce high amounts of toxic

compounds like AGEs and aldehydes, which may promote inflammation
and increase the risk of disease (55, 56).

Indeed, several studies have linked frequently consuming french fries and
other fried foods to heart disease and cancer (57, 58, 59, 60).
If you don't want to avoid potatoes altogether, eating a small amount of
sweet potatoes is your best option.

SUMMARY:In addition to being high in carbs that raise blood sugar levels,
french fries are fried in unhealthy oils that may promote inflammation and
increase the risk of heart disease and cancer.

The Bottom Line

Knowing which foods to avoid when you have diabetes can sometimes
seem tough. However, following a few guidelines can make it easier.

Your main goals should include staying away from unhealthy fats, liquid
sugars, processed grains and other foods that contain refined carbs.

Avoiding foods that increase your blood sugar levels and drive insulin
resistance can help keep you healthy now and reduce your risk of future
diabetes complications.

To learn about the best foods to eat if you have diabetes, check out this
article.

An evidence-based article from our experts at Authority Nutrition.

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http://www.healthline.com/nutrition/foods-to-avoid-with-diabetes#section14

Foods to avoid for people

with diabetes
Last reviewed Wed 31 May 2017
By Hannah Nichols
Reviewed by Natalie Butler, RD, LD
245
Maintaining a healthful diet can help people with diabetes control the symptoms of their
condition.

Taking control of what foods they eat not only helps people manage their diabetes but
also influences how well they feel and how much energy they have every day.

We take a look at what foods people with diabetes should avoid and outline
what they should eat instead.

Contents of this article:

 Foods to avoid with diabetes

Diabetes and carbohydrates

Tips for eating with diabetes

Foods to avoid with diabetes

Having diabetes does not have to stop people from eating the foods they
enjoy. However, it does mean that they should eat smaller portions, less
often.

The Institute of Medicine recommend that carbohydrate intake for most

people should be between 45-65 percent of total calories. This higher
carbohydrate intake is consistent with plant-based diets, which have shown
benefit for diabetes management in well-designed, long-term studies.

However, some research has shown that people can improve their blood
sugar levels when their carbohydrate intake is between 5-35 percent of
calories. Much of the research comes from short-term studies for higher-fat
diets, such as the ketogenic diet and Mediterranean diets.

Experts are just beginning to understand the influence that the gut bacteria
have on health. What is known is that high-fiber carbohydrates feed gut
bacteria while a high-fat, low-carb diet often results in gut bacteria death.
This is far from ideal as people with diabetes already have lower levels of
gut bacteria.

Populations around the world that live the longest, known as Blue Zones,
all eat a plant-based diet, rich in whole foods and carbohydrates.

The key to eating well with diabetes is to eat a variety of healthful foods
from each of the food groups.

Foods to avoid within the major food groups and suggested replacements
are listed below.
 Grains
All grains are starches. Avoiding refined grains is a smart choice for people
with diabetes, regardless of chosen diet, as they affect blood glucose more
quickly than whole grains.

People with diabetes should look at the ingredients list on foods and avoid
anything made from white flour, or enriched flour.

Grains and products made from refined flours to avoid or limit:

white rice, pasta, and flour

white bread, bagels, white-flour tortillas

cereals not made from whole grains

crackers and pretzels

cookies

cakes

muffins

Two extra servings a day of whole grains may reduce the chances of
developing prediabetes and has been shown to decrease the risk of
developing type 2 diabetes by 21 percent.

Grains to eat:

brown and wild rice

barley

quinoa

oatmeal

amaranth
 millet

high-fiber cereals (at least 5 grams (g) of fiber per serving)

whole-grain sprouted bread (at least 3 g fiber per serving)

Protein
Protein helps the body build, maintain, and replace the body's tissue. The
body's organs, muscles, and immune system are made up of protein.
Protein can also be broken down into sugar, although less efficiently than
carbohydrates.

Eating red meat, such as beef, pork, and lamb, has been shown to
increase the risk of diabetes, even when consumed in small amounts.

One 3-ounce serving of unprocessed red meat, such as beef, per day was
found by one review to increase the risk of developing type 2 diabetes
by 20 percent. A smaller serving of processed red meat, such as bacon,
increased the risk of diabetes by 51 percent.

Swapping red meat or processed red meat for other protein sources that
are more healthful, such as poultry, fish, low-fat dairy, whole grains or nuts,
may cut the risk of diabetes by up to 35 percent.
 Eating fish or soy-based products, such as tofu, can lower the risk of diabetes significantly.

Protein to avoid or limit:

red meat (beef, pork, lamb)

breaded, fried, high-sodium meats

processed meats (bacon, hot dogs, deli meats)

 ribs and other fatty cuts of meat

poultry with skin

deep-fried fish

Protein to eat:

beans

lentils

nuts

soy

fish

seafood

poultry without skin

eggs

Dairy
Dairy proteins are a major source of calcium and contain proteins
and vitamins, and people with diabetes can still consume products, such as
milk, yogurt, and cheese, every day.

People with diabetes are more likely to develop cardiovascular disease

than other people. So, they should exchange foods that increase the levels
of cholesterol in the blood and lead to a greater risk of heart disease for
lower-fat options.

Dairy to avoid or limit:

whole milk

full-fat yogurt
 full-fat cottage cheese

full-fat cheeses

full-fat sour cream

full-fat ice cream

Dairy to eat:

reduced-fat or fat-free dairy products

1 percent or skim milk

low-fat plain yogurt

low-fat cottage cheese

low-fat sour cream

Fruits and vegetables

Fruits and vegetables not only add nutrients to the diet, but they also help
manage body weightand reduce the risk of stroke, heart disease,
some cancers, and other chronic diseases.

While some fruits may cause blood sugar levels to rise, they do not cause
such sharp increases as some carbohydrates, such as bread, do. Whole
fruits are considered to be high-quality carbohydrates and contain fiber that
may help slow down the absorption of glucose.

Dried fruit contains concentrated natural sugars, which may spike blood
glucose levels. People with high blood pressure should also be wary of
sodium levels in canned and pickled vegetables.

Fruits and vegetables to avoid or limit:

dried fruit

canned fruits with sugar syrup

 regular jam, jelly, and preserves

sweetened applesauce

fruit drinks, fruit juice drinks

canned vegetables with added sodium

pickles

sauerkraut

Fruits and vegetables to eat:

raw, steamed, roasted, or grilled fresh vegetables

frozen vegetables

canned vegetables unsalted or low sodium

fresh fruit

frozen fruit - no added sugar

canned fruit - no added sugar

applesauce - no added sugar

Fats and sugars

Avocado and nuts both contain fats that are an essential part of a healthful diet.

Fat is a source of essential fatty acids, such as omega-3, and is an

important part of a healthful, balanced diet. Fat also helps the body to
absorb vitamins A, D, and E.
 Replacing saturated fats and trans fats with unsaturated fats lowers
cholesterol and reduces the risk of heart disease.

Sugary foods, sweets, and desserts are made mostly of sugar and are
considered to be low-quality carbohydrates. They lack in nutritional value
and can cause a sharp spike in blood sugar.

Sugar can also contribute to weight gain, which can make it harder to
control diabetes and increase the risk of heart disease and stroke.

Fats and sugars to avoid or limit:

butter

lard

certain oils, such as palm oil

cream-based dressings or dips

full-fat mayonnaise

french fries

breaded and battered foods

potato chips

doughnuts

croissants

breakfast pastries

cakes and cookies

processed baked goods

pizza dough

sauces and condiments

 microwave meals

table sugar

agave nectar

maple syrup

desserts and candy bars

fruit-flavored yogurt

soda

sweetened ice tea and lemonade

flavored coffee drinks

chocolate drinks

beer

alcoholic fruit drinks

dessert wines

Healthful fats and sugar substitutes to eat and drink:

olive or canola oils

reduced-fat dressings or dips

salmon and other fatty fish

avocado

nuts

seeds

apples

oranges
 pears

berries

bananas

unflavored water or sparkling water

no-sugar flavored water

small amounts of wine

coffee taken black or with low-fat milk

fresh, frozen, or dried fruit as a sweetener

Diabetes and carbohydrates

There are three main types of carbohydrates in food, including starches,
sugars, and fiber. Carbohydrates affect blood glucose levels more than
other nutrients.

The body breaks down starches and sugars into glucose. Fiber, however,
is not processed by the body in the same way as other carbohydrates and
so does not raise blood sugar levels.

Fruits, vegetables, legumes, and whole grains are considered to be

healthful carbohydrates. Healthful carbohydrates provide energy, nutrients,
such as vitamins and minerals, and fiber.

While unhealthful carbohydrates, such as food and drinks with added

sugars, also provide energy, they contain little nutrients.

People with diabetes need to monitor their intake of carbohydrates to

ensure their glucose levels remain within target.

A diabetes educator or dietitian can help with developing a healthful eating

plan. They can recommend what foods to eat, how much to eat, and when
 to eat based on factors like weight, physical activity level, medicines, and
blood glucose targets.

Tips for eating with diabetes

The following steps could help with eating healthfully and maintaining blood
glucose levels:

check blood sugar first thing in the morning and 2 hours after at least one
meal a day

spread out foods between three meals a day with two or three snacks

eat a variety of foods

eat a reasonable portion (around one cup or less) of starch at every meal

only drink one cup of milk at a time to avoid blood sugar spikes

limit fruit portions

limit fat and cholesterol if consuming a higher-carb diet

always eat breakfast

satisfy hunger with low-fat dairy and lean protein

avoid fruit juice

limit desserts and sweets

switch added sugars with whole fruit as a sweetener

avoid added sugars

keep sodium and salt to a minimum

limit alcohol

check total carbohydrate amounts on products

 minimize artificial sweeteners, which can negatively impact gut bacteria
and insulin sensitivity

watch serving sizes

keep a food record to monitor carbohydrate intake and blood sugar levels

Despite what someone's current diet is, there are plenty of healthful
alternatives available for people to try. Once someone has adjusted to a
new diet, they may not even miss the foods they used to eat.

http://www.medicalnewstoday.com/articles/317718.php

13 Best and Worst Foods for

People With Diabetes
The good news: It's easier than you think to eat healthier with diabetes.
Linda Melone

July 17, 2015

1 of 14 Getty Images

How to choose food

If you have diabetes, watching what you eat is one of the most important things
you can do to stay healthy. "The basic goal of nutrition for people with diabetes is
to avoid blood sugar spikes," says Gerald Bernstein, M.D., director of the
diabetes management program at Friedman Diabetes Institute, Beth Israel
Medical Center in New York. Candy and soda can be dangerous for diabetics
because the body absorbs these simple sugars almost instantly. But all types of
carbs need to be watched, and foods high in fatparticularly unhealthy fatsare
problematic as well because people with diabetes are at very high risk of heart
disease, says Sandy Andrews, RD, director of education for the William Sansum
Diabetes Center in Santa Barbara, Calif.
2 of 14 Getty Images

Worst: White rice

The more white rice you eat, the greater your risk of type 2 diabetes,
according to a 2012 review. In a study of more than 350,000 people, those
who ate the most white rice were at greatest risk for type 2 diabetes, and
the risk increased 11% for each additional daily serving of rice. "Basically
anything highly processed, fried, and made with white flour should be
avoided," says Andrews. White rice and pasta can cause blood
sugar spikes similar to that of sugar.

Have this instead: Brown rice or wild rice. These whole grains don't cause
the same blood sugar spikes thanks to fiber, which helps slow the rush of
glucose into the bloodstream, says Andrews. What's more, a Harvard
School of Public Health study found that two or more weekly servings of
brown rice was linked to a lower diabetes risk.
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3 of 14 Getty Images
Worst: Blended coffees
Blended coffees that are laced with syrup, sugar, whipped cream, and
other toppings can have as many calories and fat grams as a milkshake,
making them a poor choice for those with diabetes. A 16-ounce
Frappuccino at Starbucks, for instance, can contain 500 calories, 98 grams
of carbs, and 9 grams of fat. You may consider a treat such as this "just
coffee," but the blended versions can send blood glucose soaring.

Have this instead: Ask for the smaller, 12-oz light or non-fat versions, which
range from 60 to 200 calories, making it a much lower-calorie, lower-sugar
substitute, says Andrews. "The lighter version won't drive blood sugars sky
high, especially if you take a walk afterward," she adds. Ideally, black
coffee is best.

4 of 14 Getty Images

Worst: Bananas and melons

All fresh fruit is packed with vitamins and fiber, making them a healthy part
of any diet. However, some fruitscontain more sugar. "Bananas, melons,
and stone fruits like peaches and nectarines are on the high-sugar side,"
says Cathy Doria-Medina, M.D., a Los Angeles endocrinologist. These may
cause blood sugar spikes more than other fruit, although this may not be
true for everyone.

Have this instead: Granny Smith apples, blueberries, and other berries are
lower in sugar. "But what works for one diabetic may not work for another,
so you need to find which fruits work best for you," says Dr. Doria-Medina.
"Combining the fruit with peanut butter or low-fat cheese (making sure to
reduce the fruit portion by half) is also a good way to cut down the fruit
portion." Test your blood sugar two hours after eating to find out how you
react.

5 of 14 Getty Images

Worst: Chinese food

High-calorie, high fat, high-sodium, and high-carb Chinese food dishes can
spike blood sugar dramatically and keep it high for a while, says Andrews.
The biggest offenders include fried entrees such as orange chicken and
sweet and sour dishes, which contain breading and are served swimming
in a sugary sauce.

Have this instead: If you enjoy Chinese food, prepare a modified recipe at
home using steamed veggies and low-sodium, low-fat condiments and
flavorings. Reducing sodium can help lower blood pressure and decrease
the risk of heart attacks. Skip the white rice and noodles; have brown rice
or wild rice instead.

6 of 14 Getty Images

Worst: Breakfast pastries

Avoid doughnuts, toaster pastries, and other bakery sweets if you want to
keep your blood sugar under control, says Andrews. "They're made from
processed white flour and are high in fat, carbs, and sodium." Cinnamon
rolls may be the worst, clocking in at over 800 calories and up to 120 grams
of carbs.

Have this instead: Try half of a whole-grain English muffin or a brown rice
cake topped with peanut butter and a little low-sugar jam, suggests
Andrews. "They're less processed and lower in fat, carbohydrates, and
sodium."
Advertisement

7 of 14 Getty Images

Worst: Fruit smoothies

A fruit smoothie sounds like healthy refreshment, but can be a sugary
disaster if you have diabetes. A large (28-ounce) smoothie from Jamba
Juice contains as much as 510 calories and 92 grams of carbohydrates
"They're full of sugar," says Dr. Doria-Medina, a diabetes expert with
Healthcare Partners Medical Group in Los Angeles. "A large Jamba Juice
smoothie is like drinking three cans of soda."

Have this instead: Make your own smoothie so you can control exactly
what goes in it. Include vegetables like kale or spinach and use low-sugar
fruits such as green apples and berries, says Dr. Doria-Medina.
8 of 14 Getty Images

Worst: Trail mix

Store-bought trail mix is a blend of nuts, dried fruit, and milk chocolate.
Only the nuts are a safe bet for diabetics (and in moderation; they can be
high in calories). The dehydration process causes fruits natural sugars to
become super concentrated. "Plus, the portion sizes are big, especially
when you consider a single dried apricot represents a whole apricot," says
Dr. Doria-Medina. "Its easy to eat too much."

Have this instead: Make your own low-carb mix with sunflower seeds,
walnuts, soy nuts, roasted peanuts, and almonds with small amounts of
unsweetened coconut. Eating nuts in moderation (one ounce per serving)
may reduce the rise in blood glucose when consumed along with
carbohydrates such as bread, and they are also linked to a lower risk of
heart disease.
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Worst: Refined cereal
Sweetened breakfast cereals can cause a spike in blood sugar, but the
response can vary. "Blood sugar reactions to cereal vary greatly from
person to person," says Dr. Doria-Medina. Even oatmealwhich is
recommended as a good choice by the ADAcan be a problem if it's the
sweetened, instant type.

Have this instead: Swap breakfast cereal for a high-protein meal instead,
suggests Dr. Doria-Medina. Try an egg white omelet with vegetables and
turkey or Canadian bacon with a small slice of low-carb (7 grams) bread.
Cholesterol in the yolk may contribute to a higher risk of heart disease and
diabetes, which makes egg whites a healthier option. Steel cut and
traditional oatmeal, cooked slowly, is a better choice than other types of
oatmeal as it is less likely to spike blood sugar, says Andrews. Small
portions and adding protein can help.

10 of 14 Getty Images

Worst: Fruit juice

Pair a glass of orange juice with your breakfast, and you may as well have
sipped a can of sodafruit juices are just as high in sugar and calories,
says Joel Zonszein, M.D., director of the clinical diabetes center at the
University Hospital of the Albert Einstein College of Medicine in the Bronx,
NY. "This includes all juices, including those from your juicer as well as
those labeled 'no sugar added.' "

'
Have this instead: Eat a piece of (low-sugar) fruit and skip the juice, says
Dr. Zonszein. The sugar in whole fruits is less concentrated than in juice
form. "This creates less of a surge of blood sugar (along with more
vitamins), which makes the sugar absorb more slowly and keeps blood
sugar steadier."
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Worst: Energy bars

Sports bars aren't totally off limits, but you need to read labels, says
Andrews. "They may seem like a healthful snack choice, but many snack
bars contain high levels of sugar and carbs, up to 450 calories and 60
grams of carbohydrates." Look for a balance of protein and carbs with a
little fat (about 3 grams) and wholesome ingredients, says Andrews, who
suggests talking to a registered dietitian to determine those that best suit
your needs.

Have this instead: In addition to taking your dietitian's advice, satisfy your
snack fix with lower carb treats. Try a cup of light popcorn, 10 goldfish
crackers, a piece of string cheese, 15 almonds, or a frozen, sugar-free
popsicle, all of which contain fewer than five grams of carbs, according to
the American Diabetes Association.
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Worst: Pasta Alfredo

Alfredo sauce is made from heavy cream, Parmesan cheese, and lots of
butter. Pour it on top of a bed of white fettuccine noodles and your meal
can easily top 1,000 calories, 75 grams of fat, and nearly 100 grams of
carbohydrates. "White flour pasta in a high-fat, high-sodium sauce can
elevate blood sugars over a long period of time due to the high fat content
of the sauce," says Andrews.

Have this instead: Have whole-wheat pasta with a tomato based sauce
instead, says Andrews. A half-cup serving of Alfredo sauce contains
approximately 280 calories and 24 grams of fat compared to half a cup of
marinara sauce at 70 calories and only three grams of fat "Both sauces
have a similar amount of carbs (8 to 10 grams), but it's the pasta that adds
up, at 15 grams per one-third cup portion, clearly less than the typical
serving size." The exact portion size of pasta depends on the number
of carbs in the rest of your meal. A cup of pasta contains 45 grams of
carbohydrates, which may be all the carbs for your entire dinner, for
example.
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Worst: French fries

Andrews describes french fries as "little carbohydrate sponges soaked in
fat." At 25 grams of fat, 500 calories, and over 63 grams of carbohydrates,
a large serving of French fries can wreak havoc on blood sugar.
The American Diabetes Association notes that starchy foods like potatoes,
corn, and peas are "great sources of vitamins, minerals, and fiber," but
recommends skipping those with added fat or sodium. You can test your
blood sugar two hours after eating to find out what effect any particular food
has on your blood sugar.

Have this instead: Fries are usually the default option when ordering a
burger or sandwich, but most restaurants will swap in fresh fruit or a side
salad if you ask.

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Worst: Fatty meats

People with diabetes are at high risk of heart disease. Although meat is rich
in protein and doesn't contain carbohydrates (which raise blood sugar),
some proteins sources are better than others. Try to avoid meat that's
particularly high in saturated fat (like red meat), breaded, fried, or loaded
with sodium (like processed meats).

Have this instead: Aim to eat more plant-based proteins like beans, peas,
lentils, and soy (keeping in mind that some vegetarian protein sources do
contain carbs). Opt for fish, seafood, and chicken, which tend to be lower in
saturated fat and contain more heart healthy fats. Avoid food that's covered
in high-calorie sauces, breading, or high-fat skin (in the case of chicken).
http://www.health.com/health/gallery/0,,20864484,00.html#worst-fatty-meats-0

Karbohidrat, protein, dan lemak adalah nutrisi yang dibutuhkan tubuh

untuk menghasilkan energi. Namun, karbohidrat berlebih membuat kadar
gula darah dalam tubuh meningkat. Meningkatnya gula darah dapat
menyebabkan berbagai masalah kesehatan, seperti kerusakan syaraf dan
pembuluh darah, sakit jantung, sakit ginjal, dan lainnya.

Hindari konsumsi makanan dan minuman yang tinggi karbohidrat untuk

mencegah meningkatnya gula darah dan mengurangi risiko diabetes.
Berikut adalah beberapa contoh makanan dan minuman yang harus
dikontrol tingkat konsumsinya:

Nasi Putih
Memakan nasi putih secara berlebihan ternyata membuat risiko Anda
terkena diabetes tipe 2 meningkat. Pada studi yang dilakukan pada
350.000 orang di tahun 2012, ditemukan bahwa partisipan yang paling
banyak makan nasi putih adalah yang paling berisiko terkena diabetes tipe
2. Hal ini dikarenakan nasi dan pasta dapat membuat gula darah
meningkat.
Anda dapat mengganti nasi putih dengan nasi merah. Berkat serat yang
dikandung, konsumsi nasi merah tidak menyebabkan lonjakan gula darah,
serta memperlambat aliran glukosa ke dalam darah. Menurut penelitian
dari Harvard School of Public Health, ditemukan hubungan antara
konsumsi nasi merah sebanyak dua porsi atau lebih dalam seminggu
dengan risiko diabetes yang lebih rendah

Kentang Goreng
Kentang goreng berukuran besar dapat mengandung 25 gram lemak, 500
kalori, dan lebih dari 63 gram karbohidrat. American Diabetes Associaton
menyebutkan bahwa makanan yang mengandung zat tepung seperti
kentang, jagung, dan kacang polong adalah sumber yang baik untuk
vitamin, mineral, dan serat. Namun, tambahan lemak dan sodium pada
makanan tersebut dapat membuatnya menjadi pilihan yang buruk untuk
dikonsumsi. Ganti kentang goreng Anda dengan salad atau buah segar
jika memesannya di restoran burger.

Smoothies Buah
Anda mungkin berpikir bahwa smoothies buah adalah pilihan yang sehat
untuk diet Anda, tetapi itu keliru. Smoothies yang berukuran besar (28
ounce) yang Anda beli di luar dapat mengandung 510 kalori dan 92 gram
karbohidrat. Ahli diabetes dari Healthcare Partners Medical Group di Los
Angeles, Amerika Serikat, Dr. Doria-Medina, mengungkapkan bahwa
dikarenakan penuh dengan gula, meminum smoothies berukuran besar
sama dengan minum tiga kaleng soda.
Sementara itu, Joel Zonszein, M.D. dari Albert Einstein College of Medicine
di New York, segelas jus jeruk yang Anda minum saat sarapan, kalori dan
gulanya sama dengan sekaleng soda. Hal ini juga berlaku untuk jus
kemasan lainnya.
Disarankan, jika ingin smoothies atau jus buah, buatlah sendiri di rumah
dan kontrol kandungan gulanya. Anda juga disarankan untuk makan buah
langsung. Gula dalam buah lebih tidak pekat dibanding jus, sehingga
penyerapan gula akan lebih lambat dan kadar gula darah akan lebih stabil.

Daging Berlemak
Orang dengan penyakit diabetes mempunyai risiko tinggi terserang
penyakit jantung. Karenanya, meski daging kaya protein dan tidak
mengandung karbohidrat, disarankan agar para penderita diabetes
mencari sumber protein lain. Anda dapat menggantinya dengan sumber
protein yang berasal dari tanaman, seperti kacang polong, kacang tanah,
dan kedelai. Jika ingin daging, pilihlah daging dengan lemak jenuh lebih
sedikit, seperti ikan, seafood, dan ayam.
Sereal Olahan
Sereal sarapan maupun oatmeal dengan pemanis dapat membuat lonjakan
gula darah, namun menurut Dr. Doria-Medina, reaksi dari setiap orang
dapat berbeda. Sebagai gambaran, porsi setengah cangkir dari sereal
granola (55 gram) akan mengandung 30 gram karbohidrat dan hanya
mengandung 7 gram protein.

Anda disarankan untuk mengganti sarapan pagi dengan makanan yang

tinggi protein. Sepotong omelet putih telor dengan sayuran dan roti rendah
karbohidrat dapat menjadi alternatif sarapan yang lezat untuk pagi Anda.

Madu dan Gula Merah

Orang dengan diabetes cenderung meminimalisir konsumsi gula putih,

permen, dan kue. Ternyata, ada bentuk gula lain yang dapat membuat gula
darah naik, namun sering dilupakan orang. Berapa sumber rasa manis yang
alami, seperti gula merah, madu, dan sirup maple membuat beberapa
orang lengah dengan mengonsumsinya secara berlebihan.

Meski tidak diolah, pemanis alami ternyata mengandung karbohidrat yang

hampir sama, bahkan lebih dari gula putih. Pada sebuah studi, orang yang
menderita pra-diabetes akan mengalami kenaikan gula darah, insulin, dan
tanda-tanda inflamasi saat dia mengonsumsi 1.7 ounce (50 gram) gula
putih maupun madu. Pemanis alami rendah karbohidrat yang bisa Anda
gunakan sebagai pengganti, salah satunya adalah stevia.

Soda dan Minuman Manis

Minuman dengan tambahan gula sangat tidak disarankan untuk penderita

diabetes. Sekaleng soda berukuran 354 ml contohnya, mengandung 38
gram karbohidrat . Sementara itu, segelas es teh mengandung hingga 36
gram karbohidrat, kebanyakan dari gula. Karenanya, kontrol gula darah
Anda dan cegah penyakit dengan minum air putih ataupun teh tanpa gula.

Konilife Glucotrim hadir untuk membantu Anda dalam menjaga kadar gula
darah dan menghambat penyerapan karbohidrat berlebih. Kandungan
Phaseolus Vulgaris (250 mg) dalam Konilife Glucotrim akan menghambat
pembentukan enzim Alpha Amilase yang berfungsi untuk mengubah
karbohidrat menjadi gula. Sementara, kandungan Chromium Picolinate (100
mcg) akan berfungsi membantu produksi insulin yang mengatur kadar
gula. Konsumsi Konilife Glucotrim dua kali secara teratur akan menjaga
tubuh Anda dari gula darah berlebih.