Unless you have a food allergy, there are no foods prohibited within a diabetes-friendly eating plan. Like most healthy diets, yours should emphasize whole grains, fruits and vegetables. Limiting foods low in nutrients, and those that may offset your blood sugar or increase your risk for weight gain, can help ensure your overall wellness and may lower your risk for diabetes complications. For best results, seek specified guidance from your doctor or dietitian.
Added Sugars
Added sugars, such as cane sugar, brown sugar, high-fructose corn syrup and honey, add flavor, texture and shelf-life -- but few nutrients -- to many commercial foods and beverages. When consumed alone or in large quantities, sugary foods have a high glycemic index, or a significant impact on your blood sugar levels. High-glycemic meals cause your blood sugar to rise more rapidly than low-glycemic meals, increasing your need for insulin. To avoid blood sugar spikes, limit your consumption of particularly high-sugar foods and beverages, such as candy, regular soft drinks, pancake syrup, jelly, jam, frosting, frozen desserts and commercially baked cookies, pastries, cakes and pies. When you do consume sugar, incorporate a modest amount into a nutritious meal.
Refined Grains
Refined grains start out as whole grains, which are valuable sources of fiber, vitamins, minerals, antioxidants and protein. Much of the grain's content is stripped away during the refining process, leading to a less nutritious, higher-glycemic food. Each time you eat a starchy food, the American Diabetes Association recommends you "make it count" by choosiest the healthiest available option. When possible, choose whole grains such as barley, oats, millet, quinoa or popcorn, or starchy vegetables such as sweet potatoes or winter squash, instead of enriched breads, pasta, cereals or instant rice.
Dried or Canned Fruits and Juices
Fruits, like vegetables, are vital components of a healthy diet. Canned and dried fruits and fruit juices often contain more calories and sugar per serving than whole fruits. Juices also contain little, if any, fiber. Avoid canned fruit stored in heavy syrup and dried fruits coated in sugar in particular, which contain more sugar and calories than fresh, unsweetened varieties. Because whole fruits contain rich amounts of fiber and water, they also promote satiation, which may make it easier to healthfully manage your weight.
Fatty Meats
Red, fried and processed meats, such as hot dogs, bacon and salami, are high in saturated fat, which can increase your cholesterol and risk for heart disease when consumed in excess. Most of your fats should derive from fish and plant sources, such as nuts, seeds and olive oil, which promote heart health and provide essential nutrients, such as vitamin E and omega-3 fatty acids. To lower your saturated fat intake, substitute beans for ground beef in chili and casseroles and replace high-fat creamy salad dressings with olive oil and vinegar. Broiled or baked skinless white-meat poultry and fish are heart-healthy alternatives to fatty steaks, pork ribs and lamb. When you do consume red meat, choose the leanest cuts and stick to modest portion sizes.
