Worst Foods for People With Diabetes
Diabetic? Stay away from these sugar traps.
— -- intro: If you have diabetes, watching what you eat is one of the most important things you can do to stay healthy. "The basic goal of nutrition for people with diabetes is to avoid blood sugar spikes," says Gerald Bernstein, M.D., director of the diabetes management program at Friedman Diabetes Institute, Beth Israel Medical Center in New York. Candy and soda can be dangerous for diabetics because the body absorbs these simple sugars almost instantly. But all types of carbs need to be watched, and foods high in fat—particularly unhealthy fats—are problematic as well because people with diabetes are at very high risk of heart disease, says Sandy Andrews, RD, director of education for the William Sansum Diabetes Center in Santa Barbara, Calif.
quicklist: 1category: Best and Worst Foods for People With Diabetestitle: Worst: White riceurl:text: The more white rice you eat, the greater your risk of type 2 diabetes, according to a 2012 review. In a study of more than 350,000 people, those who ate the most white rice were at greatest risk for type 2 diabetes, and the risk increased 11% for each additional daily serving of rice. "Basically anything highly processed, fried, and made with white flour should be avoided," says Andrews. White rice and pasta can cause blood sugar spikes similar to that of sugar.
Have this instead: Brown rice or wild rice. These whole grains don't cause the same blood sugar spikes thanks to fiber, which helps slow the rush of glucose into the bloodstream, says Andrews. What's more, a Harvard School of Public Health study found that two or more weekly servings of brown rice was linked to a lower diabetes risk.
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quicklist: 2category: Best and Worst Foods for People With Diabetestitle: Worst: Blended coffees url:text:
Blended coffees that are laced with syrup, sugar, whipped cream, and other toppings can have as many calories and fat grams as a milkshake, making them a poor choice for those with diabetes. A 16-ounce Frappuccino at Starbucks, for instance, can contain 500 calories, 98 grams of carbs, and 9 grams of fat. You may consider a treat such as this "just coffee," but the blended versions can send blood glucose soaring.
Have this instead: Ask for the smaller, 12-oz light or non-fat versions, which range from 60 to 200 calories, making it a much lower-calorie, lower-sugar substitute, says Andrews. "The lighter version won't drive blood sugars sky high, especially if you take a walk afterward," she adds. Ideally, black coffee is best.
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quicklist: 3category: Best and Worst Foods for People With Diabetestitle: Worst: Bananas and melonsurl:text: All fresh fruit is packed with vitamins and fiber, making them a healthy part of any diet. However, some fruits contain more sugar. "Bananas, melons, and stone fruits like peaches and nectarines are on the high-sugar side," says Cathy Doria-Medina, M.D., a Los Angeles endocrinologist. These may cause blood sugar spikes more than other fruit, although this may not be true for everyone.
Have this instead: Granny Smith apples, blueberries, and other berries are lower in sugar. "But what works for one diabetic may not work for another, so you need to find which fruits work best for you," says Dr. Doria-Medina. "Combining the fruit with peanut butter or low-fat cheese (making sure to reduce the fruit portion by half) is also a good way to cut down the fruit portion." Test your blood sugar two hours after eating to find out how you react.
quicklist: 4category: Best and Worst Foods for People With Diabetestitle: Worst: Chinese foodurl:text:
High-calorie, high fat, high-sodium, and high-carb Chinese food dishes can spike blood sugar dramatically and keep it high for a while, says Andrews. The biggest offenders include fried entrees such as orange chicken and sweet and sour dishes, which contain breading and are served swimming in a sugary sauce.
Have this instead: If you enjoy Chinese food, prepare a modified recipe at home using steamed veggies and low-sodium, low-fat condiments and flavorings. Reducing sodium can help lower blood pressure and decrease the risk of heart attacks. Skip the white rice and noodles; have brown rice or wild rice instead.
quicklist: 5category: Best and Worst Foods for People With Diabetestitle: Worst: Breakfast pastriesurl:text: Avoid doughnuts, toaster pastries, and other bakery sweets if you want to keep your blood sugar under control, says Andrews. "They're made from processed white flour and are high in fat, carbs, and sodium." Cinnamon rolls may be the worst, clocking in at over 800 calories and up to 120 grams of carbs.
Have this instead: Try half of a whole-grain English muffin or a brown rice cake topped with peanut butter and a little low-sugar jam, suggests Andrews. "They're less processed and lower in fat, carbohydrates, and sodium."
quicklist: 6category: Best and Worst Foods for People With Diabetestitle: Worst: Fruit smoothiesurl:text: A fruit smoothie sounds like healthy refreshment, but can be a sugary disaster if you have diabetes. A large (28-ounce) smoothie from Jamba Juice contains as much as 510 calories and 92 grams of carbohydrates "They're full of sugar," says Dr. Doria-Medina, a diabetes expert with Healthcare Partners Medical Group in Los Angeles. "A large Jamba Juice smoothie is like drinking three cans of soda."
Have this instead: Make your own smoothie so you can control exactly what goes in it. Include vegetables like kale or spinach and use low-sugar fruits such as green apples and berries, says Dr. Doria-Medina.
quicklist: 7category: Best and Worst Foods for People With Diabetestitle: Worst: Trail mixurl:text:
Store-bought trail mix is a blend of nuts, dried fruit, and milk chocolate. Only the nuts are a safe bet for diabetics (and in moderation; they can be high in calories)¬. The dehydration process causes fruits’ natural sugars to become super concentrated. "Plus, the portion sizes are big, especially when you consider a single dried apricot represents a whole apricot," says Dr. Doria-Medina. "It’s easy to eat too much."
Have this instead: Make your own low-carb mix with sunflower seeds, walnuts, soy nuts, roasted peanuts, and almonds with small amounts of unsweetened coconut. Eating nuts in moderation (one ounce per serving) may reduce the rise in blood glucose when consumed along with carbohydrates such as bread, and they are also linked to a lower risk of heart disease.
