What To Eat If You Are Borderline Diabetic – Importantly, eating the wrong foods can raise blood sugar and insulin levels and promote inflammation, which could increase the risk of disease.
Of these three, carbohydrates have by far the greatest effect on blood sugar. This is because they are broken down into sugar, or glucose, and absorbed into the bloodstream.
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Carbohydrates include starch, sugar and fiber. However, fiber is not digested and absorbed by your body in the same way as other carbohydrates, so it does not raise your blood sugar.
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Subtracting the fiber from the total carbohydrates in a food will give you its digestible or “net” carbohydrate content. For example, if a cup of mixed vegetables contains 10 grams of carbohydrates and 4 grams of fiber, its net carbohydrate content is 6 grams.
When people with diabetes eat too many carbohydrates at the same time, their blood sugar levels can rise to dangerous levels.
Over time, high levels can damage the body’s nerves and blood vessels, which can 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.
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For starters, they’re very high in carbohydrates, with a 12-ounce (354 ml) can of soda providing 38 grams.
The same amount of sweet iced tea and lemonade contains 36 grams of carbohydrates, entirely from sugar.
In addition, they are full of fructose, which is strongly linked to insulin resistance and diabetes. In fact, studies suggest that drinking sugary drinks can increase the risk of diabetes conditions, such as fatty liver.
In addition, the high levels of fructose in sugary drinks can lead to metabolic changes that promote belly fat and potentially harmful cholesterol and triglyceride levels.
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In a study of overweight and obese adults, drinking 25% of calories from high-fructose beverages on a weight maintenance diet led to an increase in insulin resistance and belly fat, a lower metabolic rate and worse heart health markers.
To help control blood sugar levels and prevent disease risk, drink water, club soda or unsweetened iced tea instead of sugary drinks.
Summary: Sodas and sweets are rich in carbohydrates, which increase blood sugar. In addition, its high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver and other diseases. 2. Trans fats
Trans fats are found in margarine, peanut butter, spreads, creams and frozen dinners. In addition, food manufacturers often add it to crackers, muffins and other baked goods to help extend shelf life.
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Although trans fats do not directly increase blood sugar levels, they have been linked to increased inflammation, insulin resistance and belly fat, as well as to “good” HDL cholesterol levels. ” and impaired arterial function.
These effects are of particular concern to people with diabetes, as they have an increased risk of heart disease.
Fortunately, trans fats are banned in most countries, and in 2015 the FDA required their complete elimination from products on the US market within three years.
Until trans fats are no longer in the food, avoid any product that contains the words “partially hydrogenated” in its list of ingredients.
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Summary: Trans fats are unsaturated fats that have been chemically altered to make them more stable. They have been linked to inflammation, insulin resistance, increased belly fat and heart disease. 3. White bread, pasta and rice
Eating bread, bagels and other refined flour foods has been shown to significantly increase blood sugar levels in people with type 1 and 2 diabetes.
And this answer is not limited to grain products. In a study, gluten-free meals have also been shown to raise blood sugar, with rice varieties having the greatest effect.
Another study found that a meal containing a bagel rich in carbohydrates not only increased blood sugar, but also reduced brain function in people with type 2 diabetes and mental deficits.
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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 reduce cholesterol and blood pressure.
Summary: White bread, pasta and rice are high in carbohydrates but low in fiber. This combination can lead to high blood sugar levels. Alternatively, choosing foods rich in fiber can help reduce the blood sugar response. 4. Fruit Flavored Yogurt
Plain yogurt can be a good option for people with diabetes. However, the fruit flavored varieties are a very different story.
In fact, a one cup (245 gram) serving of fruit flavored yogurt can contain 47 grams of sugar, which means almost 81% of its calories come from sugar.
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Many people consider frozen yogurt to be a healthy alternative to ice cream. However, it can contain as much or even more sugar than ice cream.
Instead of choosing a high-sugar yogurt that can spike your blood sugar and insulin, choose a whole milk yogurt that contains no sugar and can benefit your appetite, weight management, and gut health.
Summary: Fruit-flavored yogurt is generally low in fat, but high in sugar, which can lead to blood sugar and insulin spikes. Whole milk yogurt is a better choice for diabetes management and overall health. 5. Sweet Breakfast Cereals
Despite the health claims on their boxes, most cereals are highly processed and contain far more carbohydrates than many people think.
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It also provides very little protein, a nutrient that can help you feel full and satisfied while keeping your blood sugar levels stable throughout the day.
For example, only half a cup (55 grams) of granola cereal contains 30 grams of digestible carbohydrates, and Grape Nuts contain 41 grams. Plus, each one provides just 7 grams of protein per serving.
To keep blood sugar and hunger under control, skip cereal and choose a low-carb, low-protein breakfast instead.
Summary: Breakfast cereals are high in carbohydrates but low in protein. A high protein and low carb breakfast is the best option for diabetes and appetite control. 6. Flavored coffee drinks
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Studies have shown that your brain does not process liquid and solid foods in the same way. When you drink calories, you don’t compensate by eating less later, which could lead to weight gain.
Flavored coffee is also loaded with carbohydrates. Even the “light” versions contain enough carbohydrates to significantly raise blood sugar levels.
For example, a 16-ounce (454 ml) caramel frappuccino from Starbucks contains 67 grams of carbohydrates, and a light caramel frappuccino of the same size contains 30 grams of carbohydrates.
To keep your blood sugar under control and prevent weight gain, choose a coffee or espresso with a spoonful of heavy cream or half and half.
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Summary: Flavored coffee drinks are very high in liquid carbohydrates, which can raise blood sugar levels and fail to satisfy your hunger. 7. Apples, Agave Nectar and Maple Syrup
People with diabetes often try to reduce their intake of white table sugar, as well as sweets such as sweets, cookies and cakes.
However, other types 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 are not very processed, they contain at least as many carbohydrates as white sugar. In fact, most contain even more.
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In one study, people with prediabetes experienced similar increases in blood sugar, insulin and inflammatory markers if they ate 1.7 ounces (50 grams) of white sugar or honey.
Summary: Honey, agave nectar, and maple syrup are less processed than white table sugar, but may have similar effects on blood sugar, insulin, and inflammatory markers. 8. Dried fruit
When the fruit is dry, the process results in a loss of water that leads to even higher concentrations of these nutrients.
One cup of grapes contains 27 grams of carbohydrates, including 1 gram of fiber. In contrast, one cup of raisins contains 115 grams of carbohydrates, 5 of which come from fiber (43, 44).
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Therefore, raisins contain more than three times as many carbohydrates as grapes. Other types of dried fruit are also higher in carbs compared to fresh fruit.
If you have diabetes, you don’t have to completely give up fruit. Sticking to low-sugar fruits such as fresh fruit or a small apple can provide health benefits while keeping your blood sugar in the target range.
Summary: Dried fruit is more concentrated in sugar and can contain more than three times as many carbohydrates as fresh fruit. Avoid dried fruits and choose fruits that are low in sugar for optimal blood sugar control. 9. Packaged Snack Foods
They are usually made with refined flour and do not provide many nutrients, although they have a lot of fast-digesting carbohydrates that can quickly raise blood sugar.
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In fact, some of these foods may contain even more carbohydrates than indicated on their nutrition label. One study found that snack foods provide 7.7% more carbohydrates, on average, than the label says.
If you’re hungry between meals, it’s better to eat nuts or a few low-carb vegetables with an ounce of cheese.
Summary: Packaged snacks are usually highly processed foods made from refined flour that can quickly raise your blood sugar levels. 10. Fruit juice
Although fruit juice is often thought of as a healthy drink, its effects on blood sugar are actually similar to those of sodas and other sugary drinks.
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This is true for 100% sugar-free fruit juice, as well as varieties that contain added sugar. In some cases, fruit juice is even higher in sugar and carbohydrates than soda.
For example, 8 oz (250 ml) of unsweetened apple cider
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