3 foods to avoid for diabetes
Did you know that some foods can be keeping your blood sugars in the diabetic range, and contributing to the disease, whilst there are others that can help to balance your blood sugar?
Here is an explanation of what each of the foods are and why they make a difference to your diabetes. The principles here are aimed at type 2 diabetes, but should also be helpful in type 1, gestational diabetes, and insulin resistance (or prediabetes).
Before I get into the details, make sure that your diabetes is being monitored by a doctor and if you do make changes to your diet, be sure to monitor your glucose levels, so that your blood sugars stay within the safe range.
Firstly, we need to start with an understanding of diabetes. Food from carbohydrates is broken down into glucose, meanwhile, your pancreas secretes the hormone insulin, which is required for the cells of your body to use the glucose for energy. Diabetes is generally understood to be a lack of insulin which means that your blood is left with too much glucose as it can’t move into your cells.
But what if the problem is not a lack of insulin, but too much glucose?
I am fully aware that there are genetic components to diabetes, and that some people are more susceptible to it, but what if it was your diet contributing to the disease, or at worst has caused the disease?
3 foods to avoid for diabetes
Sugar
Sugar is often seen as a normal part of a balanced diet, but since it has had the vitamins, minerals and fibre stripped from it, it lacks any goodness that the original sugar cane has. Sugar is converted to glucose very quickly and requires a large amount of insulin to metabolise it. Look for all of the places where you might consume sugar, from lollies and hot drinks, to biscuits, cakes and pastries.
But be aware of chemical sweeteners as a sugar replacement are they are sometimes worse for you than the sugar. So if you crave something sweet, eat a piece of fruit or use a little honey instead.
White flour products
In a very similar way to sugar, white flour products are quickly converted to glucose, and once again are not in their natural form having had the wheatgerm and fibre removed. White flour is not only in bread and baked goods, but also foods like pasta and couscous. Swap to a wholemeal option where you can.
Fruit juice
Being a liquid, this is absorbed quickly and can also cause a sudden high amount of glucose in the blood stream. If you eat the whole fruit with the fibre, this slows down the uptake of the glucose.
Foods that will improve diabetes
To some extent, the foods to include are the opposite of those to avoid, for example: wholegrains instead of white refined grains, and a piece of fruit, rather than just the juice. But there are a couple of others that are helpful in their own right.
Bitters
Bitter green leafy vegetables are particularly helpful, they not only regulate insulin, but can help to change your palate to desire less sweet foods. These include roquette, kale, cabbage, and broccoli. Aim to eat some of these each day.
Fats
Healthy fats will keep you full and help prevent the sugar cravings, so be sure to add some to every meal.
If you would like further support with diabetes, either with a new diagnosis, or alongside medications, there are many additional herbal and nutritional products that can help support your body back to health. Please let me know if you would like to work with me to improve your insulin resistance or diabetes.
