Foods to avoid if you have diabetes

Diet is one of the pillars of diabetes treatment. That’s why we consulted an expert about the foods and ingredients that might be best to cut back on in your diet.

Enol Sierra, an exercise science graduate and creator of the Stop Diabetes Method, makes it clear to us right from the start that “while there are no completely off-limits foods, some options may make it more difficult to control the disease and should be limited in people with diabetes.” “This will make it easier for you to achieve your treatment goals.

Diabetes is characterized by high blood sugar levels because the body has difficulty responding to insulin. An adequate diet not only helps balance glucose levels, but also It also helps maintain a healthy weight and reduce the risk of future complications.

Expert Sierra, who also works as a trainer at the European University, emphasizes that Ultra-processed foods, trans fats, sugary alcoholic drinks and syrups are foods to avoid if you have diabetes.. Below is the complete list and alternatives you can use.

1. Refined sugar and ultra-processed foods.

Refined sugars have undergone an industrial process to produce a purer form of sucrose (sugar molecule). This means that various nutrients, minerals and fiber have been removed from the body.

resulting in a product with empty calories.

Ultra-processed foods, on the other hand, are those that have been highly processed and do not contain fresh ingredients in their final form. Instead, they include a variety of additives such as preservatives, colors, flavors and emulsifiers to improve their taste, texture and appearance.

“These foods cause blood sugar spikes due to their high glycemic index,” says Enol Sierra. And he tells us that the classic examples of this group are the following:

• Soft drinks.
• Sweets and treats.
• Industrial juices.
• Packaged cookies.
• Cakes and pastries.

According to the specialist, “it is advisable to choose whole fruits in moderate portions and natural sweeteners such as stevia or erythritol.” It’s also best to include whole grains as an alternative to ultra-processed, fiber-free foods.

2. Trans fats and fried foods

Trans fats are created through an industrial process called hydrogenation. They often appear in ultra-processed foods because they improve the stability and lifespan of the products.

On the other hand, frying foods above 180°C or heating the same oil repeatedly also contributes to the formation of trans fats. This is why frying is not recommended as a regular cooking method.

Enol Sierra tells us that trans fats and fried foods “not only increase the risk of insulin resistance, but also contribute to excess weight, which is an aggravating factor in type 2 diabetes.” In addition to patients with this disease, health organizations recommend that the general population consume less than 1% of daily calories containing trans fat.

The most suitable products in this group are the following:

• French fries.
• Margarines.
• Fast food.
• Products packaged as snacks.

The expert suggests using healthy oils, such as olive or avocado, and opting for cooking methods that involve baking or steaming.

3. Refined carbohydrates

Refined carbohydrates are those that have been processed to remove the bran and germ. That is, they only have the starchy part left.

Many nutrients are lost during the process. Especially fiber, vitamins and minerals. As Sierra tells us, the end result is food that gets digested very quickly, causing your blood sugar levels to spike.

Common examples include the following:

• White bread.
• White rice
• Sugar flakes.
• Regular pasta, not whole grain.

An alternative is to “switch to tubers, legumes, fruits and lean proteins from fish and eggs,” the specialist suggests.

4. Sweet alcoholic drinks

According to the American Diabetes Association, there is no universal rule for how much alcohol a person with diabetes can drink. However, Foods to avoid include sugary alcoholic drinks.. These are the ones that contain a high sugar content and are usually presented in the form of cocktails that combine liqueurs with fruits or syrups.

“Alcohol,” explains Enol Sierra, “when mixed with sugar, can cause dangerous hypoglycemia in people taking certain diabetes medications.” Therefore, the following drinks are not recommended:

• Beer with high calorie content.
• Sweet liqueurs.
• Cocktails.

If you are going to drink alcohol, the choice should be dry wines or pure distillates, always in moderation and accompanied by food.

5. Fruits in syrup or juice

Fruit is healthy, but “syrup or juice in small portions contains too much free sugar,” warns Sierra. This high concentration can cause spikes in blood glucose levels.

Fruits in syrup are preserved in a sweet solution. The process involves boiling the fruits in sugar water, which not only increases their sweetness, but also their calorie content.

On the other hand, juices lack the fiber found in whole fruits. Then the body absorbs sugar from the juice faster.

The sweetest examples from this group are the following:

• Canned peaches.
• Pineapples and mangoes in syrup.
• Orange and apple juices.

The advice to follow is to consume fresh fruits when in season or frozen ones.

You don’t have to eliminate foods if you have diabetes, but choose wisely.

The specialist suggests that the myth that you will never be able to eat this or that food is nothing more than creating frustration in a person with a disease. Instead, “understanding how food affects the body allows us to make informed decisions,” he concludes.

Moreover, along with food We should not underestimate the power of exercise for diabetes.. “Physical activity improves your health in a variety of ways and helps you eat a much more flexible diet,” he adds.

Thus, the main thing is not to eliminate foods. What we need to do is choose healthier options, control portions and maintain a balanced diet.