Despite aspiring for a diabetes reversal, people with diabetes are well aware of the challenges involved in diabetes management. Every blog, study and healthcare professional drilled down diabetes management to optimum physical activity and, more importantly, consuming the right food. The core concept of managing diabetes is avoiding spikes in blood sugar levels caused by certain food items. After much trial and error, healthcare professionals and scientists have been able to nail the exact foods that harm diabetes management and must be avoided.
Diabetes reversal: Is it possible?
Although there is no treatment for type-2 diabetes, research shows that diabetes reversal has been possible for some people. You may achieve and maintain normal blood glucose levels without medication by making dietary adjustments and losing weight.
It does not imply that you are entirely healed. Type-2 diabetes is a chronic illness. There's always a potential that symptoms can return, even if you're in recovery, which means you're not taking pills and your blood glucose is in a healthy range. However, some people can spend years without worrying about their glucose levels or the health issues that come with diabetes.
Foods to avoid for diabetes reversal
1. White Starch
Example: White bread, pasta, white rice, etc.
Carbohydrates are abundant in white bread, pasta, and rice, but the fibre is scarce. High glucose levels can come from this combo. On the other hand, choosing high-fibre, whole foods may aid in minimising blood sugar spikes.
Starch has been known to increase blood glucose levels almost drastically. Foods rich in starch also contain very little fibre. Fibre is known to help manage sugar levels as it is slowly digested, and the release of sugar into the bloodstream is more gradual. Fad foods such as gluten-free foods are also not diabetic-friendly since they are mostly made from rice.
2. Sugary drinks
Example: Artificial fruit drinks, sweetened iced tea, sodas, etc.
Sugary drinks are the worst drinks for people with diabetes to consume. Sodas and sugary drinks are heavy in carbohydrates, which raise blood sugar levels. Furthermore, their high fructose level has been associated with insulin resistance, obesity, fatty liver, and other illnesses.
Furthermore, these beverages are high in fructose, which is related to diabetes complications. Consumption of sugar-sweetened beverages may cause an increased risk of diabetes-related illnesses such as fatty liver disease.
Instead of sugary beverages, drink water, club soda, or unsweetened iced tea to help manage blood sugar levels and reduce health risks.
3. Sugary breakfast cereals
Example: Muesli, corn flakes, etc.
Many morning bowls of cereal have a high carbohydrate but low protein content. The best diabetes and hunger management option is a high protein, low carb breakfast. If you have diabetes, sugary breakfast cereals should be avoided.
Most cereals are heavily processed and contain significantly more carbs than many consumers realise, despite the health promises on their labels. Furthermore, they have minimal protein, a nutrient that can help you feel full and satiated throughout the day while keeping your blood sugar levels consistent. Even certain "healthy" breakfast cereals are not recommended for people with diabetes.
4. Pseudo healthy sugar alternatives
Example: Jaggery, honey, maple syrup, brown sugar, etc.
Although honey, jaggery, and maple syrup aren't as processed as regular white sugar, their effects on blood glucose, insulin, and inflammatory indicators may be similar. People with diabetes generally avoid table sugar and delicacies like candy, cookies, and pie.
Other types of sugar, on the other hand, other types of sugar can also cause blood sugar spikes. Even though these sweeteners aren't heavily processed, they have about the same carbs as white sugar. In fact, the majority of them have much more!
5. Processed foods
Example: Cookies, namkeens, salted nuts, etc.
Packaged snacks are often highly processed foods produced from refined flour, which spike blood sugar levels quickly. Snacking on biscuits, chips, cookies, and other packaged goods is not good.
They're usually produced with refined flour and contain few nutrients, but they're high in fast-digesting carbs that spike blood sugar quickly, making diabetes reversal quite difficult.
6. Dried fruits
Example: Dried berries, dried mango, etc.
When fruit is dehydrated, which causes a loss of water, resulting in even larger quantities of essential nutrients, unfortunately, the amount of sugar in it increases as well. Dried fruits have a higher sugar concentration and can have up to four times the amount of carbohydrates like fresh fruits. Avoid dried fruit and go for low-sugar fruits to maintain ideal blood sugar regulation.
It is advised to consume fruits that have a low glycemic index and are high in Vitamin C and potassium, as well as other vital vitamins and minerals.
7. Trans fats
Example: Peanut butter, breakfast spreads, potato chips, etc.
Unsaturated fats that have been artificially changed to boost their stability are known as trans fats. To extend the shelf life, food makers frequently add trans fats to dry cakes, muffins, biscuits, and other snacks. Inflammatory reactions, insulin resistance, increased belly fat, and heart disease have all been related to them.
Though diabetes reversal is rare and type-2 diabetes is a chronic illness, people with diabetes can control their blood sugar levels and stay healthy if they focus on workouts and food. By knowing what foods to avoid with diabetes that spike the glucose level in the blood, as shown above, people with diabetes can manage to live a better quality of life.