What are the foods to avoid if you are diabetic?
- Sugar-sweetened beverages
- Fruit-flavored yogurt
- White bread and pasta
- Sweetened breakfast cereals
- Sauces and condiments
Medicines for diabetes can be readily found in the best drugstores in the Philippines. But in order to live a healthier life as a diabetic, kailangan mo rin ng tamang diet. This means that you should stay away from certain food para maging stable ang blood sugar levels mo. Here are some of the food you have to stay away from if you are diabetic:
Sugar-Sweetened Beverages
One of the more common food to avoid if you are diabetic is those sugar-sweetened beverages. Siguro sa tingin mo hindi naman masama ang mga sugary drinks na ito, but these are actually the worst choices for diabetics since they contain high amounts of simple sugars. Maraming mga inumin na tulad nito ang naglalaman ng napakataas na sugar level. Bukod pa dito, ang mga ito ay nagtataglay din ng high amounts of fructose.
Ang fructose ay strongly linked sa insulin resistance at diabetes, kaya dapat iniiwasan ng mga diabetics ang mga ganitong klaseng inumin. Consuming sugar-sweetened beverages may result in higher risk of diabetes-related conditions tulad ng fatty liver. Maaari rin na ito ay maging dahilan para sa metabolic changes na sanhi ng belly fat kasama ng harmful cholesterol at triglyceride levels. Bilang kapalit nitong mga beverages na ito, mas magandang uminom ng tubig, club soda, o unsweetened iced tea.
Fruit-Flavored Yogurt
Maliban sa mga sugar-sweetened beverages, dapat ring iwasan ng mga diabetics ang fruit-flavored yogurts. You may think that this is not loaded with carbs and sugar because they are infused with fruit, ngunit hindi ito totoo. Instead of this, kumain na lamang ng plain yogurt dahil ito ang safer option para sa mga diabetics. The presence of non-fat or low-fat milk can result in a high carb intake para sa mga taong may diabetes.
Iwasan ang pagtaas ng blood sugar at insulin levels na dulot ng pagkain ng fruit-flavored yogurts. Maaaring maglaman ang isang serving ng fruit-flavored yogurt ng humigit kumulang 47 grams ng sugar — ibig sabihin, halos 81% ng calories nito ay nanggaling sugar! Yogurt may seem like a healthier alternative to ice cream, but the truth is, parehong lang ito ng sugar level o higit pa sa ice cream.
White Bread and Pasta
Kung tatanungin ang mga tao tungkol sa mga high-carb na processed foods, lilitaw ang mga pangngalan ng white bread, rice, at pasta. Usually, kapag nalaman ng isang tao na siya ay isang diabetic, ang unang iiwasan niya ay ang pag-kain ng kanin, white bread, at pasta. This is because these types of food are shown to significantly increase blood sugar levels among people with type 1 and type 2 diabetes.
Ang mabuting alternatibo sa mga ito ay high-fiber bread na nakakatulong para mapababa ang blood sugar levels ng diabetics. Piliin ang mga fiber-enriched food dahil ito ay makakatulong upang pababain ang iyong blood sugar response.
Sweetened Breakfast Cereals
Breakfast is one of the most favorite meals of people – diabetic man o hindi. However, eating sweetened cereals is a big no-no if you are keeping your blood sugar levels in check. Hindi makakaila na ang mga cereals ay highly processed foods. Ibig sabihin nito, cereals contain more carbs for people who consume it. Lagi mong tandaan na ang pagkain na ito ay kulang sa protein, ang nutrient na nakakatulong panatilihin ang iyong blood sugar levels.
Totoong ang breakfast cereals ay high in carbs, but it has been found that they are low in protein according to Healthline. Instead of cereals, kumain ng high-fiber at protein-based meal for breakfast instead.
Sauces and Condiments
Ang mga sauces at condiments ay nakakadagdag ng lasa sa ating mga kinakain. Pero alam mo ba na ito ay naglalaman ng large amounts of carbohydrates, fat, at calories sa isang maliit na portion lamang? Karamihan ng mga sauces ay hinahaluan ng arina at asukal para dagdagan ang flavor at texture nito. Sauces and condiments are included in the foods to avoid if you are diabetic because they contain high levels of sodium na nagiging sanhi ng pagtaas ng blood pressure kung ikaw ay kakain nito.
Keep in mind that condiments should be used in moderation because of the factors mentioned above. Siguraduhin na nakita mo ang carbohydrate count ng mga sauce bago mo ito gamitin para sa iyong pagkain. Doing so would make the difference in having a balanced diet if you are a diabetic.
Key Takeaway
The best drugstore in the Philippines would always be prepared to help you with prescribed medicines for diabetes but it is all up to you to maintain a steady blood sugar level. Ikaw ang may control ng iyong diet at lifestyle. Magpapawalang bisa ang gamot na iyong iniinom kung hindi mo naaalagaan ang sarili mo. The best way to do that is to avoid these foods listed above and make sure that your diet is well enough to cater to your needs as a diabetic.