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The article was professionally consulted by Specialist Doctor II Nguyen Xuan Thang - Deputy Head of Department of Medical Examination & Internal Medicine and Head of Internal Medicine Unit - Department of Examination & Internal Medicine - Vinmec Central Park International General HospitalPrediabetes may also be associated with these complications. Eating the wrong foods can raise blood sugar, increase insulin, and promote inflammation, which can increase your risk of disease.
1. Why do people with diabetes have problems with consuming carbs?
Carbs, proteins and fats are macronutrients that provide energy for the body. Of these three, carbs are by far thought to have the biggest effect on blood sugar. This is because they are broken down into sugar, or glucose, and absorbed into the bloodstream.
Carbs include starch, sugar and fiber. However, fiber is not digested and absorbed by the body like other carbs, so it doesn't raise blood sugar levels. Dietary fiber is the total amount of carbs found in foods will provide more digestible carbs. For example, if a bowl of mixed greens contains 10 grams of carbs and 4 grams of fiber, its digestible (net) carb count is 6 grams.
When people with diabetes consume too many carbs at once, their blood sugar can rise to dangerous levels. Over time, consistently high blood sugar can damage nerves and blood vessels in the body, which can set the stage for cardiovascular disease, kidney disease, and other serious health conditions.
Staying low in carbs can help prevent blood sugar spikes and significantly reduce your risk of diabetes complications. Therefore, it is important to avoid the foods listed below.
Carbs bao gồm tinh bột, đường và chất xơ có ảnh hưởng lớn nhất đến lượng đường trong máu
2. 11 foods to avoid when you have diabetes
2. 1. Sugary drinks This is because they are very high in carbs, with one can of soda (354 ml) providing 38 grams. The same amount of sweetened iced tea and lemonade each contain 36 grams of carbs.
In addition, their high fructose content is associated with insulin resistance and increased risk of obesity, fatty liver and other diseases.
Furthermore, the high levels of fructose in sugary drinks can cause disturbances in metabolism that increase belly fat, cholesterol and harmful triglyceride levels. To help control blood sugar and prevent disease, consume water, soda, or unsweetened iced tea instead of sugary drinks.
2. 2. Trans fats Trans fats are found in margarine, peanut butter, ice cream and frozen treats. In addition, food manufacturers also add them to crackers, muffins, and other baked goods to help extend shelf life.
Although trans fats don't raise blood sugar levels directly, they have been linked to inflammation, insulin resistance and belly fat, as well as impaired "good" HDL cholesterol levels and artery function. decline. These effects are especially relevant for people with diabetes, as they are at increased risk for heart disease. As a result, trans fats are already regulated by law in most countries, and in 2015 the FDA called for them to be removed from products in the US market.
Until trans fats are no longer in the food supply, avoid any product that contains the word "partially hydrogenated," an ingredient found in trans fats.
In a nutshell, trans fats are unsaturated fats that have been chemically modified to increase product stability. They have been linked to inflammation, insulin resistance, increased belly fat, and heart disease.
Trắc nghiệm dành riêng cho người mắc đái tháo đường: Chế độ ăn của bạn đã hợp lý chưa?
Người bị bệnh đái tháo đường cần phải quan tâm nhiều hơn đến cách tính toán khẩu phần ăn sao cho phù hợp với nhu cầu và tình trạng sức khỏe. Nếu chưa rõ, bạn có thể tìm hiểu kỹ hơn thông qua bài trắc nghiệm ngắn sau đây.2. 3. White bread, pasta and rice White bread, rice, and pasta are high-carb foods. Eating bread, bagels, and other refined flour foods has been shown to significantly increase blood sugar in people with type 1 and type 2 diabetes.
2.4. Fruit Flavored Yogurt Plain yogurt can be a good choice for people with diabetes. However, the fruit-flavored varieties did not. Flavored yogurts are usually made from fat-free or low-fat milk, which is high in carbs and sugar. In fact, a one-cup (245-gram) serving of fruit-flavored yogurt can contain 47 grams of sugar, meaning Almost 81% of its calories come from sugar. Many people consider frozen yogurt to be a healthy alternative to ice cream. However, it may contain more or even more sugar than ice cream. Instead of choosing high-sugar yogurts that can spike blood sugar and insulin, choose plain, sugar-free, and low-fat yogurts. may be beneficial for appetite, weight control and gut health.
2.5. Sweet breakfast cereals Even "healthy" breakfast cereals are not a good choice for people with diabetes. For example, just half a cup of cereal (55 grams), granola cereal contains 30 grams of digestible carbs, and grape seeds contain 41 grams. What's more, each provides just 7 grams of protein per serving. To control blood sugar and hunger, skip the cereal and choose a low-carb, protein-based breakfast instead. In a nutshell, Breakfast cereals are high in carbs but low in protein. Meanwhile, a high-protein, low-carb breakfast is the best choice for diabetes and appetite control.
2.6. Flavored Coffee Drinks Flavored coffee drinks are also loaded with carbs. Even the "mild" varieties can significantly raise your blood sugar. For example, a 16-ounce (454-ml) caramel smoothie from Starbucks contains 67 grams of carbs, and a similar-sized Frappuccino contains 30 grams of carbs. To keep blood sugar levels in check and prevent weight gain, choose simple coffee or espresso with a scoop of ice cream.
Đường ''tự nhiên'' như mật ong có thể gây tăng đột biến lượng đường trong máu
2.7. Honey, Agave nectar and Maple Syrup People with diabetes often try to cut down on their intake of white sugar, as well as treats like candy, cookies, and cake. However, other forms of sugar can also cause blood sugar spikes. These include brown sugar and "natural" sugars like honey, agave nectar, and syrup.
Although these sweeteners are not highly processed, they contain as many carbs as white sugar.
Here are the number of carbs found in sugar-rich foods:
White sugar: 12.6 grams Agave nectar: 16 grams Honey: 17 grams Maple syrup: 13 grams In one study, people with diabetes Sugar has equal consumption of white sugar and honey, both causing hyperglycemia, insulin, and inflammatory markers.
In a nutshell, honey, agave nectar, and maple syrup aren't as processed as white sugar, but they can have similar effects on blood sugar, insulin, and markers of inflammation.
2.8. Dried fruit Fruit is a good source of several important vitamins and minerals, including vitamin C and potassium. When the fruit is dried, water is lost leading to an increase in the concentration of these substances. The sugar content also becomes more.
One cup of grapes contains 27 grams of carbs, including 1 gram of fiber. In contrast, one cup of raisins contains 115 grams of carbs, 5 of which are fiber. Therefore, raisins contain three times more carbs than grapes. Other types of dried fruit are higher in carbs than fresh fruit.
If you have diabetes, there is no need to give up fruit completely. Using low-sugar fruits like fresh berries or a small apple can provide health benefits while keeping your blood sugar within a steady range.
2.9. Packaged snack foods Crackers and other packaged foods are not a good choice in snack foods. They're often made with refined flour and offer few nutrients, which can quickly spike blood sugar.
In fact, these foods may contain more carbs than they say on their nutrition labels. One study found that snack foods provided an average of 7.7% more carbs than the label says. If you feel hungry between meals, it's better to eat nuts or a few low-carb vegetables with an ounce of cheese.
2.10. Fruit juices Although fruit juice is often thought of as a healthy beverage, its effects on blood sugar are actually similar to those of soda and other sugary drinks. This is true for 100% sugar-free juices, as well as those that contain sugar. In some cases, fruit juices are even higher in sugar and carbs than soda.
Like sugary drinks, fruit juices are loaded with fructose, the type of sugar that has been linked to insulin resistance, obesity, and heart disease. A better alternative is to enjoy a glass of lemonade, which provides less than 1 gram of carbs and has almost no calories.
2.11. French fries Potato chips are a food to stay away from, especially if you have diabetes. Potatoes themselves are relatively high in carbs. One medium-sized potato contains 37 grams of carbs, 4 grams of which come from fiber.
However, once they've been peeled and fried in vegetable oil, potatoes can do more than just raise blood sugar.
Fried foods have been shown to produce high amounts of toxic compounds such as AGEs and aldehydes, which can promote inflammation and increase disease risk.
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Article referenced source: Healthline.com
