Diabetes is a group of diseases characterized by high blood sugar, or glucose, levels. According to the American Diabetes Association, 25.8 million children and adults in the U.S., or roughly 8.3 percent of the population, have diabetes, which is typically managed through medications and lifestyle changes, including a healthy diet. While most foods fit in a diabetes-friendly diet when you eat them in proper amounts and proportions, limiting foods that increase your risk for complications is important.
Enriched Flour
The process used to create enriched flour strips much of the original grain's nutrients and fiber away. Unlike whole grains, which have a positive impact on blood sugar levels, refined grains may offset your blood sugar, increasing your risk for diabetes complications. A diet rich in enriched flour products also leaves little room for nutritious foods. Check nutrition labels on bread, cereal and pasta and avoid those that list enriched flour as a main ingredient.
Added Sugars
Added sugars, such as cane sugar, corn syrup, dextrose and honey, add calories and sweetness, but few nutritional benefits to foods. Similar to enriched flour products, sugary foods can trigger spikes in your blood sugar levels. Sugar-rich diets are also linked with obesity and increased risk for heart disease. The National Diabetes Information Clearinghouse suggests that sugary foods account for the fewest food choices within a diabetes-friendly diet. Foods and beverages particularly high in added sugars include regular soft drinks, candy, milk chocolate, pancake syrup, frosting, jelly, jam, sweet cereals and commercially prepared cookies, cakes, frozen desserts and pastries.
Hydrogenated Vegetable Oil
Hydrogenated vegetable oil is a prime source of trans fats -- unhealthy fats linked with high cholesterol, high blood pressure, obesity and heart disease. It is best to avoid foods containing trans fats completely. Common sources include fried foods, fast food, stick margarine, shortening and commercially prepared snack foods, including crackers, pie crust and cookies. Food companies are not required to list trans fat content on foods containing less than 0.5 g per serving, so check ingredient lists to determine if a food has hydrogenated vegetable oil.
High-Fat Meat and Dairy Products
High-fat meat and dairy products are rich in saturated fat, which is linked with poor cardiovascular health and Type 2 diabetes. Limit your saturated fat intake to no more than 7 percent of your total daily calories by choosing leaner protein sources, such as fish, skinless poultry and low-fat dairy products. Particularly high-fat meat and dairy products include organ meats, bacon, sausage, pork ribs, luncheon meats, beef, lamb, whole milk and high-fat cheeses.
References
- American Diabetes Association: Diabetes Statistics
- MayoClinic.com; Diabetes: Create Your Healthy-Eating Plan; September 2010
- National Diabetes Information Clearinghouse; What I Need to Know About Eating and Diabetes; October 2007
- MayoClinic.com; Trans-Fat: Double Trouble for Your Heart Health; May 2009
