If you have diabetes, what you eat can make a real difference in your health. What you eat directly affects your blood sugar, and controlling your blood sugar is crucial to preventing many of the complications of diabetes. In fact, some people can control their diabetes through diet and exercise alone. Many of the foods that are bad for people for diabetes are bad for everyone.
Alcohol
Alcohol is metabolized as a sugar, so alcohol can elevate your blood sugar. Alcohol provides no nutrition. However, moderate amounts of alcohol may be beneficial for your health. Avoid mixed drinks that are made with sugar-filled mixers or juices.
Refined and Processed
Refined grain products--such as breads, pasta or cereal--have had a great deal of their fiber and nutrition removed. Choose whole grain products instead. They are more nutritious for you and because they contain fiber, they will help you feel full longer. Avoid foods that have been processed and choose foods closer to their natural state. A baked potato, for example, is a better choice than potato chips, and a serving of whole kernel corn is a better choice than corn chips.
Sugary Drinks
Sugary drinks are bad for everyone but especially for people with diabetes. Sugary drinks such as soda provide no nutrition, and can cause a rapid elevation in blood sugar levels. A rapid elevation in blood sugar levels can then lead to a hypoglycemic episode, when blood sugar drops too low. The sugars in fruit juice are also absorbed quickly; whole fruits are a better dietary choice than fruit juices.
Caffeine
Researchers at Duke University report that beverages containing caffeine can negatively affect your body's ability to control your blood sugar after a meal. Limit your caffeine intake if you have diabetes, and choose decaffeinated coffee.
Fats
Avoid "bad" fats---saturated fats, hydrogenated fats and trans fats. These include butter, lard, coconut oil, shortening and most margarines. Limit foods high in fat, such as bacon, full-fat cheese and dairy products, and processed meats high in fat such as sausages. Choose low-fat or fat-free dairy products and healthy fats such as olive oil or canola oil.
Fast Food and Snacks
Fast food is generally high in fats, salt and calories and low in nutrition. Many fast foods and snack products are fried and contain little or no nutritional value. Choose healthy snacks, such as reduced fat cheese, air popped popcorn, nuts and fruit.
