Category Diabetes

There are different types of diabetes, and no two people with diabetes are the same. So there isn’t a one-size-fits-all ‘diabetes diet’ for everyone with diabetes. But we’ve come up with tips that you can use to help you make healthier food choices. 

These healthy eating tips are general and can help you manage your blood glucose (sugar), blood pressure and cholesterol levels. They can also help you manage your weight and reduce the risk of diabetes complications, such as heart problems and strokes, and other health conditions including certain types of cancers.

We’ve based our tips on research involving people with type 1 and type 2 diabetes. If you have a different type of diabetes, like gestational, cystic fibrosis-related diabetes or MODY, some of these tips are relevant to you. It’s important, whatever kind of diabetes you have, to see your dietitian for specific advice.

If you or someone you know is self-isolating, find out how to eat healthily whilst staying at home. And you can get even more advice about eating healthily with diabetes in our interactive Learning Zone, including simple and realistic food hacks you can make.

What does eating right mean for you?

If you have type 1 diabetes, carb counting is really important to keep your blood glucose levels steady. This is where you estimate how many carbs are in your meal and match it with how much insulin you need to take.

If you have type 2 and you’re overweight, finding a way to lose weight is important as it really improves diabetes management. This is because it can help to lower your blood glucose and reduce your risk of other complications. There are different ways of doing this like the low-carb, Mediterranean or very low-calorie diets. Losing weight can help you lower your blood glucose levels, and we now know that substantial weight loss can even put some people’s type 2 diabetes into remission.

Whether you have type 1 or type 2 diabetes, you might need to lose, gain or maintain your current weight but it’s important to make healthier food choices while you’re doing this.

Portion sizes are important to think about whether you have type 1 or type 2. It makes calculating nutritional facts when you’re carb counting or managing your weight a lot easier. Remember, portion sizes are different for everyone, so what’s right for someone else might not be right for you.

If you feel overwhelmed about your feelings about food and diabetes, we have plenty of information to help you.

Our top 10 tips

1. Choose healthier carbohydrates

All carbs affect blood glucose levels so it’s important to know which foods contain carbohydrates. Choose the healthier foods that contain carbs and be aware of your portion sizes.

Here are some healthy sources of carbohydrate:

• whole grains like brown rice, buckwheat and whole oats
• fruit
• vegetables
• pulses such as chickpeas, beans and lentils
• dairy like unsweetened yoghurt and milk.

At the same time, it’s also important to cut down on foods low in fibre such as white bread, white rice and highly-processed cereals. You can check food labels when you’re looking for foods high in fibre if you’re unsure.

2. Eat less salt

Eating lots of salt can increase your risk of high blood pressure, which in turn increases risk of heart diseases and stroke. And when you have diabetes, you’re already more at risk of all of these conditions.

Try to limit yourself to a maximum of 6g (one teaspoonful) of salt a day. Lots of pre-packaged foods already contain salt so remember to check food labels and choose those with less salt. Cooking from scratch will help you keep an eye on how much salt you’re eating. You can also get creative and swap out salt for different types of herbs and spices to add that extra flavour.

3. Eat less red and processed meat

If you’re cutting down on carbs, you might start to have bigger portions of meat to fill you up. But it’s not a good idea to do this with red and processed meat, like ham, bacon, sausages, beef and lamb. These all have links with heart problems and cancers.

Try swapping red and processed meat for these:

• pulses such as beans and lentils
• eggs
• fish
• poultry like chicken and turkey
• unsalted nuts

Beans, peas and lentils are also very high in fibre and don’t affect your blood glucose levels too much – making them a great swap for processed and red meat and keeping you feeling full. Most of us know that fish is good for us, but oily fish like salmon and mackerel are even better. These are rich in something called omega-3 oil, which helps protect your heart. Try and aim to eat two portions of oily fish a week.

4. Eat more fruit and veg

We know eating fruit and veg is good for you. It’s always a good thing aim to eat more at meal times and have them as snacks if you’re hungry. This can help you get the vitamins, minerals and fibre your body needs every day to help keep you healthy.

You might be wondering about fruit and if you should avoid it because it’s sugary? The answer is no. Whole fruit is good for everyone and if you have diabetes, it’s no different. Fruits do contain sugar, but it’s natural sugar. This is different to the added sugar (also known as free sugars) that are in things like chocolate, biscuits and cakes.

Products like fruit juices also count as added sugar, so go for whole fruit instead. This can be fresh, frozen, dried or tinned (in juice, not in syrup). And it’s best to eat it throughout the day instead of one bigger portion in one go.

5. Choose healthier fats

We all need fat in our diet because it gives us energy. But different types of fat affect our health in different ways.

Healthier fats are in foods like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil and sunflower oil. Some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems. These are mainly found in animal products and prepared food like:

• red and processed meat
• ghee
• butter
• lard
• biscuits, cakes, pies and pastries.

It’s still a good idea to cut down on using oils in general, so try to grill, steam or bake foods instead.

6. Cut down on added sugar

We know cutting out sugar can be really hard at the beginning, so small practical swaps are a good starting point when you’re trying to cut down on excess sugar. Swapping sugary drinks, energy drinks and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start.

You can always try low or zero-calorie sweeteners (also known as artificial sweeteners) to help you cut back. Cutting out these added sugars can help you control your blood glucose levels and help keep your weight down. If your diabetes treatment means you get hypos, and you use sugary drinks to treat them, this is still important for your diabetes management and you shouldn’t cut this out. However, if you are having regular hypos it is really important to discuss this with your diabetes team.

7. Be smart with snacks

If you want a snack, choose yoghurts, unsalted nuts, seeds, fruits and vegetables instead of crisps, chips, biscuits and chocolates. But watch your portions still – it’ll help you keep an eye on your weight

8. Drink alcohol sensibly

Alcohol is high in calories, so if you do drink and you’re trying to lose weight, think about cutting back. Try to keep to a maximum of 14 units a week. But spread it out to avoid binge drinking, and go several days a week without alcohol.

If you take insulin or other diabetes medications, it’s also not a good idea to drink on an empty stomach. This is because alcohol can make hypos more likely to happen.

9. Don’t bother with so-called diabetic food

To say food is a “diabetic food” is now against the law. This is because there isn’t any evidence that these foods offer you a special benefit over eating healthily. They can also often contain just as much fat and calories as similar products, and can still affect your blood glucose level. These foods can also sometimes have a laxative effect.

10. Get your minerals and vitamins from foods

There’s no evidence that mineral and vitamin supplements help you manage your diabetes. So, unless you’ve been told to take something by your healthcare team, like folic acid for pregnancy, you don’t need to take supplements.

It’s better to get your essential nutrients by eating a mixture of different foods. This is because some supplements can affect your medications or make some diabetes complications worse, like kidney disease.

Don’t forget to keep moving

Being more physically active goes hand in hand with eating healthier. It can help you manage your diabetes and also reduce your risk of heart problems. This is because it increases the amount of glucose used by your muscles and helps the body use insulin more efficiently.

Try to aim for at least 150 minutes of moderate intensity activity a week. This is any activity that raises your heart rate, makes you breathe faster and feel warmer. You should still be able to talk and only be slightly out of breath. And you don’t have to do all 150 minutes in one go. Break it down into bite-size chunks of 10 minutes throughout the week or 30 minutes 5 times a week.

Credits: https://www.diabetes.org.uk/

Your food choices matter a lot when you’ve got diabetes. Some are better than others.

Nothing is completely off-limits. Even items that you might think of as “the worst” could be occasional treats — in tiny amounts. But they won’t help you nutrition-wise, and it’s easiest to manage your diabetes if you mainly stick to the “best” options.

Starches

Your body needs carbs. But you want to choose wisely. Use this list as a guide.

Best Choices

• Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth
• Baked sweet potato
• Items made with whole grains and no (or very little) added sugar

Worst Choices

• Processed grains, such as white rice or white flour
• Cereals with little whole grains and lots of sugar
• White bread
• French fries
• Fried white-flour tortillas

Vegetables

Load up! You’ll get fiber and very little fat or salt (unless you add them).  Remember, potatoes and corn count as carbs.

Best Choices

• Fresh veggies, eaten raw or lightly steamed, roasted, or grilled
• Plain frozen vegetables, lightly steamed
• Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great because it’s low in nutrients.
• Low sodium or unsalted canned vegetables

Go for a variety of colors: dark greens, red or orange (think of carrots or red peppers), whites (onions) and even purple (eggplants). The 2015 U.S. guidelines recommend 2.5 cups of veggies per day.

Worst Choices

• Canned vegetables with lots of added sodium
• Veggies cooked with lots of added butter, cheese, or sauce
• Pickles, if you need to limit sodium. Otherwise, pickles are OK.
• Sauerkraut, for the same reason as pickles. Limit them if you have high blood pressure.

Fruits

They give you carbohydrates, vitamins, minerals, and fiber. Most are naturally low in fat and sodium. But they tend to have more carbs than vegetables do.

Best Choices

• Fresh fruit
• Plain frozen fruit or fruit canned without added sugar
• Sugar-free or low-sugar jam or preserves
• No-sugar-added applesauce

Worst Choices

• Canned fruit with heavy sugar syrup
• Chewy fruit rolls
• Regular jam, jelly, and preserves (unless you have a very small portion)
• Sweetened applesauce
• Fruit punch, fruit drinks, fruit juice drinks

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Protein

You have lots of choices, including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu.

Best Choices

The American Diabetes Association lists these as the top options:

• Plant-based proteins such as beans, nuts, seeds, or tofu
• Fish and seafood
• Chicken and other poultry (Choose the breast meat if possible.)
• Eggs and low-fat dairy

If you eat meat, keep it low in fat. Trim the skin off of poultry.

Try to include some plant-based protein from beans, nuts, or tofu, even if you’re not a vegetarian or vegan. You’ll get nutrients and fiber that aren’t in animal products.

Worst Choices

• Fried meats
• Higher-fat cuts of meat, such as ribs
• Pork bacon
• Regular cheeses
• Poultry with skin
• Deep-fried fish
• Deep-fried tofu
• Beans prepared with lard

Dairy

Keep it low in fat. If you want to splurge, keep your portion small.

Best Choices

• 1% or skim milk
• Low-fat yogurt
• Low-fat cottage cheese
• Low-fat or nonfat sour cream

Worst Choices

• Whole milk
• Regular yogurt
• Regular cottage cheese
• Regular sour cream
• Regular ice cream
• Regular half-and-half

Fats, Oils, and Sweets

They’re tough to resist. But it’s easy to get too much and gain weight, which makes it harder to manage your diabetes.

Best Choices

• Natural sources of vegetable fats, such as nuts, seeds, or avocados (high in calories, so keep portions small)
• Foods that give you omega-3 fatty acids, such as salmon, tuna, or mackerel
• Plant-based oils, such as canola, grapeseed, or olive oils

Worst Choices

• Anything with trans fat in it. It’s bad for your heart. Check the ingredient list for anything that’s “partially hydrogenated,” even if the label says it has 0 grams of trans fat.
• Big portions of saturated fats, which mainly come from animal products but also are in coconut oil and palm oil. Ask your doctor what your limit should be, especially if you have heart disease as well as diabetes.

Drinks

When you down a favorite drink, you may get more calories, sugar, salt, or fat than you bargained for. Read the labels so you know what’s in a serving.

Best Choices

• Unflavored water or flavored sparkling water
• Unsweetened tea with or without a slice of lemon
• Light beer, small amounts of wine, or non-fruity mixed drinks
• Coffee, black or with added low-fat milk and sugar substitute

Worst Choices

• Regular sodas
• Regular beer, fruity mixed drinks, dessert wines
• Sweetened tea
• Coffee with sugar and cream
• Flavored coffees and chocolate drinks
• Energy drinks

Credits: https://www.webmd.com/

Figuring out the best foods to eat when you have diabetes doesn’t have to be tough.

To keep things simple, your main goal should be managing your blood sugar levels.

It’s also important to eat foods that help prevent diabetes complications like heart disease.

Your diet can have a major role in preventing and managing diabetes.

Here are the 16 best foods for people living with diabetes, both type 1 and type 2.

Best foods for people living with diabetes

1. Fatty fish

Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health.

Getting enough of these fats on a regular basis is especially important for people with diabetes, who have an increased risk of heart disease and stroke.

DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation, and may help improve the way your arteries function.

Research indicates that people who eat fatty fish regularly have a lower risk of acute coronary syndromes, like heart attacks, and are less likely to die from heart disease.

Studies show that eating fatty fish may also help regulate blood sugar.

A study involving 68 adults who had overweight or obesity found that participants who consumed fatty fish had significant improvements in post-meal blood sugar levels than participants who consumed lean fish.

Fish is also a great source of high quality protein, which helps you feel full and helps stabilize blood sugar levels.

2. Leafy greens

Leafy green vegetables are extremely nutritious and low in calories.

They’re also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect blood sugar levels.

Spinach, kale, and other leafy greens are good sources of many vitamins and minerals, including vitamin C.

Some evidence suggests that people with diabetes have lower vitamin C levels than people without diabetes, and they may have greater vitamin C requirements.

Vitamin C acts as a potent antioxidant and also has anti-inflammatory qualities.

Increasing dietary intake of vitamin C-rich foods can help people with diabetes increase their serum vitamin C levels while reducing inflammation and cellular damage.

3. Avocados

Avocados have less than 1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels.

Avocado consumption is also associated with improved overall diet quality and significantly lower body weight and body mass index (BMI).

This makes avocados an ideal snack for people with diabetes, especially since obesity increases the chances of developing diabetes.

Avocados may have properties specific to preventing diabetes.

A 2019 study in mice found that avocatin B (AvoB), a fat molecule found only in avocados, inhibits incomplete oxidation in skeletal muscle and the pancreas, which reduces insulin resistance.

More research is needed in humans to establish the connection between avocados and diabetes prevention.

4. Eggs

Regular egg consumption may reduce your heart disease risk in several ways.

Eggs may decrease inflammation, improve insulin sensitivity, increase your HDL (good) cholesterol levels, and modify the size and shape of your LDL (bad) cholesterol.

A 2019 study found that eating a high fat, low carb breakfast of eggs could help people with diabetes manage blood sugar levels throughout the day.

Older research has linked egg consumption with heart disease in people with diabetes.

But a more recent review of controlled studies found that eating 6 to 12 eggs per week as part of a nutritious diet did not increase heart disease risk factors in people with diabetes.

What’s more, some research suggests that eating eggs may reduce the risk of stroke.

5. Chia seeds

Chia seeds are a wonderful food for people with diabetes.

They’re extremely high in fiber, yet low in digestible carbs.

In fact, 11 of the 12 grams of carbs in a 28-gram (1-ounce) serving of chia seeds are fiber, which doesn’t raise blood sugar.

The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.

Chia seeds may help you achieve a moderate weight because fiber reduces hunger and makes you feel full. Chia seeds may also help maintain glycemic management in people with diabetes.

A study involving 77 adults with overweight or obesity and a diagnosis of type 2 diabetes found that eating chia seeds supports weight loss and helps maintain good glycemic control.

Additionally, chia seeds have been shown to help reduce blood pressure and inflammatory markers.

6. Beans

Beans are affordable, nutritious, and super healthy.

Beans are a type of legume rich in B vitamins, beneficial minerals (calcium, potassium, and magnesium), and fiber.

They also have a very low glycemic index, which is important for managing diabetes.

Beans may also help prevent diabetes.

In a study involving more than 3,000 participants at high risk of cardiovascular disease, those who had a higher consumption of legumes had a reduced chance of developing type 2 diabetes.

7. Greek yogurt

A long-term study involving health data from more than 100,000 participants found that a daily serving of yogurt was linked to an 18 percent lower risk of developing type 2 diabetes.

It may also help you lose weight, if that’s a personal goal.

Studies show yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes.

The high levels of calcium, protein, and a special type of fat called conjugated linoleic acid (CLA) found in yogurt may help keep you full for longer.

What’s more, Greek yogurt contains only 6–8 grams of carbs per serving, which is lower than conventional yogurt.

It’s also higher in protein, which may promote weight loss by reducing appetite and thus decreasing calorie intake.

8. Nuts

Nuts are delicious and nutritious.

Most types of nuts contain fiber and are low in net carbs, although some have more than others.

Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c (a marker for long-term blood sugar management), and LDL (bad) cholesterol levels.

Nuts may also help people with diabetes improve their heart health.

A 2019 study involving more than 16,000 participants with type 2 diabetes found that eating tree nuts — such as walnuts, almonds, hazelnuts, and pistachios — lowered their risk of heart disease and death.

Research also indicates that nuts can improve blood glucose levels.

A study with people with type 2 diabetes found that eating walnut oil daily improved blood glucose levels.

This finding is important because people with type 2 diabetes often have elevated levels of insulin, which are linked to obesity.

9. Broccoli

Broccoli is one of the most nutritious vegetables around.

A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium.

Broccoli may also help manage your blood sugar levels.

One study found that consuming broccoli sprouts led to a reduction in blood glucose in people with diabetes.

This reduction in blood glucose levels is likely due to sulforaphane, a chemical in cruciferous vegetables like broccoli and sprouts.

10. Extra-virgin olive oil

Extra-virgin olive oil contains oleic acid, a type of monounsaturated fat that may improve glycemic management, reduce fasting and post-meal triglyceride levels, and has antioxidant properties.

This is important because people with diabetes tend to have trouble managing blood sugar levels and have high triglyceride levels.

Oleic acid may also stimulate the fullness hormone GLP-1.

In a large analysis of 32 studies looking at different types of fat, olive oil was the only one shown to reduce heart disease risk.

Olive oil also contains antioxidants called polyphenols.

Polyphenols reduce inflammation, protect the cells lining your blood vessels, keep oxidation from damaging your LDL (bad) cholesterol, and decrease blood pressure.

Extra-virgin olive oil is unrefined, so it retains antioxidants and other properties that make it so healthy.

Be sure to choose extra-virgin olive oil from a reputable source, since many olive oils are mixed with cheaper oils like corn and soy.

11. Flaxseeds

Also known as common flax or linseeds, flaxseeds have a high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds.

A portion of their insoluble fiber is made up of lignans, which may help decrease heart disease risk and improve blood sugar management.

A review analyzing 25 randomized clinical trials found a significant association between whole flaxseed supplementation and a reduction in blood glucose.

Flaxseeds may also help lower blood pressure.

A 2016 study involving participants with prediabetes found that a daily intake of flaxseed powder lowered blood pressure — but it did not improve glycemic management or insulin resistance.

More research is needed to investigate how flaxseed can help prevent or manage diabetes.

But overall, flaxseed is beneficial for your heart and gut health.

Plus, flaxseeds are very high in viscous fiber, which improves gut health, insulin sensitivity, and feelings of fullness.

12. Apple cider vinegar and vinegar

Apple cider vinegar and plain vinegar have many health benefits.

Although it’s made from apples, the sugar in the fruit is fermented into acetic acid. The resulting product contains less than 1 gram of carbs per tablespoon.

According to a meta-analysis of six studies, including 317 people with type 2 diabetes, vinegar has beneficial effects on fasting blood sugar levels and HbA1c.

Apple cider vinegar may have many other healthful properties, including antimicrobial and antioxidant effects. But more studies are needed to confirm its health benefits.

To incorporate apple cider vinegar into your diet, begin with 4 teaspoons mixed in a glass of water each day before each meal. Note that you may want to put 1 teaspoon per glass of water so that the taste is not as strong. Increase to a maximum of 4 tablespoons per day.

13. Strawberries

Strawberries are high in antioxidants known as anthocyanins, which give them their red color.

They also contain polyphenols, which are beneficial plant compounds with antioxidant properties.

A 2017 study found that a 6-week consumption of polyphenols from strawberries and cranberries improved insulin sensitivity in adults with overweight and obesity who didn’t have diabetes.

This is important because low insulin sensitivity can cause blood sugar levels to become too high.

A 1-cup serving of strawberries contains about 53.1 calories and 12.7 grams of carbs, three of which are fiber.

This serving also provides more than 100% of the reference daily intake (RDI) for vitamin C, which provides additional anti-inflammatory benefits for heart health.

14. Garlic

For its tiny size and low calorie count, garlic is incredibly nutritious.

One clove (3 grams) of raw garlic, which is roughly 4 calories, contains:

• Manganese: 2% of the daily value (DV)
• Vitamin B6: 2% of the DV
• Vitamin C: 1% of the DV
• Selenium: 1% of the DV
• Fiber: 0.06 grams

Research indicates that garlic contributes to improved blood glucose management and can help regulate cholesterol.

Although many studies that determine garlic is a proven healthy option for people living with diabetes include abnormal dietary amounts of garlic, the meta-analysis cited above only included servings from 0.05–1.5 grams.

For context, one clove of garlic is around 3 grams.

Research also indicates that garlic can help reduce blood pressure and regulate cholesterol levels.

15. Squash

Squash, which has many varieties, is one of the healthiest vegetables around.

The dense, filling food is fairly low in calories and has a low glycemic index.

Winter varieties have a hard shell and include acorn, pumpkin, and butternut.

Summer squash has a soft peel that can be eaten. The most common types are zucchini and Italian squash.

Like most vegetables, squash contains beneficial antioxidants. Squash also has less sugar than sweet potatoes, making it a great alternative.

Research shows that pumpkin polysaccharides, which are also found in squash, improved insulin tolerance and decreased levels of serum glucose in rats.

Although there’s very little research on humans, a small study in humans found that squash decreased high blood glucose levels quickly and effectively in people with diabetes who were critically ill.

More studies with humans are needed to confirm the health benefits of squash.

But the health benefits of squash make it a great addition to any meal.

16. Shirataki noodles

Shirataki noodles are wonderful for diabetes and weight management.

These noodles are high in the fiber glucomannan, which is extracted from konjac root.

This plant is grown in Japan and processed into the shape of noodles or rice known as shirataki.

Glucomannan is a type of viscous fiber, which helps you feel full and satisfied.

What’s more, it’s been shown to reduce blood sugar levels after eating and improve heart disease risk factors in people with diabetes and metabolic syndrome.

In one study, glucomannan significantly reduced levels of fasting blood glucose, serum insulin, and cholesterol in rats with diabetes.

A 3.5-ounce (100-gram) serving of shirataki noodles also contains just 3 grams of digestible carbs and just 10 calories per serving.

However, these noodles are typically packaged with a liquid that has a fishy odor, and you need to rinse them very well before use.

Then, to ensure a noodle-like texture, cook the noodles for several minutes in a skillet over high heat without added fat.

Foods to avoid

Just as important as figuring out which foods you should include in a diet for diabetes is understanding which foods you should limit.

This is because many foods and drinks are high in carbs and added sugar, which can cause blood sugar levels to spike. Other foods could negatively impact heart health or contribute to weight gain.

Here are a few foods that you should limit or avoid if you have diabetes.

1. Refined grains

Refined grains like white bread, pasta, and rice are high in carbs but low in fiber, which can increase blood sugar levels more quickly than their whole grain counterparts.

According to one research review, whole grain rice was significantly more effective at stabilizing blood sugar levels after eating than white rice.

2. Sugar-sweetened beverages

Not only are sugar-sweetened beverages like soda, sweet tea, and energy drinks lacking important nutrients, but they also contain a concentrated amount of sugar in each serving, which can cause blood sugar levels to spike.

3. Fried foods

Fried foods have a lot of trans fat, a type of fat that has been linked to a higher risk of heart disease. What’s more, fried foods like potato chips, french fries, and mozzarella sticks are also typically high in calories, which could contribute to weight gain.

4. Alcohol

People with diabetes are generally advised to limit their alcohol intake. This is because alcohol can increase the risk of low blood sugar, especially if consumed on an empty stomach.

5. Breakfast cereal

Most varieties of breakfast cereal are very high in added sugar. Some brands pack as much sugar into a single serving as some desserts.

When shopping for cereal, be sure to check the nutrition label carefully and select a variety that is low in sugar. Alternatively, opt for oatmeal and sweeten it naturally with a bit of fresh fruit.

6. Candy

Candy contains a high amount of sugar in each serving. It typically has a high glycemic index, meaning it’s likely to cause spikes and crashes in blood sugar levels after you eat.

7. Processed meats

Processed meats like bacon, hot dogs, salami, and cold cuts are high in sodium, preservatives, and other harmful compounds. Furthermore, processed meats have been associated with a higher risk of heart disease.

8. Fruit juice

Although 100% fruit juice can be enjoyed from time to time in moderation, it’s best to stick to whole fruit whenever possible if you have diabetes.

This is because fruit juice contains all the carbs and sugar found in fresh fruit, but it’s lacking the fiber needed to help stabilize blood sugar levels.

Credits: https://www.healthline.com/