Consuming unhealthy foods can cause the body to experience a variety of side effects, such as elevated blood sugar and weight gain. There are usually healthier substitutes for harmful foods. Here are ten items that diabetics should stay away from, along with some healthier substitutes.
1. Processed meats
Fresh meat does not include many of the dangerous compounds found in processed meats like bacon, ham, salami, or beef jerky. Numerous studies have also connected them to illnesses like cancer and heart disease.
Leaner, more natural protein options, including hard-boiled eggs, turkey, chicken, or tuna, should be substituted for processed meats.
2. Full-fat dairy products
Saturated fat, sometimes known as the “bad” fat, is the main ingredient in full-fat dairy products and raises the risk of heart disease. Also, full-fat dairy products may raise the risk of obesity since they naturally contain more calories than lower-fat foods.
Low-fat or non-fat dairy products and non-dairy milks (such soy or almond milk) can be used in place of full-fat dairy products. Always keep an eye out for other unhealthy components, such sugar or saturated fats, that may have been added to low-fat goods to replace the fat.
3. Packaged snacks and processed baked goods
The majority of packaged cakes, cookies, and pastries contain trans fats (like shortening), processed wheat flour, and refined sugar. In addition, they include a variety of chemical components, such as coloring and flavoring agents, preservatives, and others. Additionally, the “simple” or refined carbohydrates found in processed foods are what quickly raise insulin and blood sugar levels.
Snack on prepackaged snacks and processed baked goods instead, and have some hummus and veggies or apple slices with nut butter on top.
4. White carbohydrates
The “white” carbohydrates found in pasta, rice, and white bread are essentially worthless in terms of nutrition. They may also result in elevated levels of low-density lipoprotein cholesterol, or the “bad” cholesterol, blood sugar increases, and weight gain.
Whole grain carbs like quinoa, brown rice, and whole grain breads and pastas should be substituted for white carbohydrates.
5. Sweetened breakfast cereals
Among the most popular processed foods with a lot of added sugar are breakfast cereals. Indeed, sugar is listed as the second or third ingredient in the majority of them. Eating a high-sugar breakfast cereal first thing in the morning causes your insulin and blood sugar levels to rise. Consuming too much sugar can also raise your chances of obesity, cancer, and heart disease.
