8 Foods You Shouldn’t Eat if You Have Diabetes

1. Sugary Drinks

Sugar-containing drinks are the worst drink choice for people suffering from diabetes. To start with, they are very rich in carbohydrates: a can of 350 ml soda contains no less than 38 grams of sugar. The same amount of sweetened iced tea and lemonade each contain 36 grams of sugar. In addition, these drinks are full of fructose, which is strongly connected to a higher risk of diabetes. Studies have also shown that consuming sugar-sweetened beverages can increase the risk of diabetes-related conditions such as liver fat. Moreover, the high fructose content in sugary drinks can lead to certain changes in metabolism that cause you to get more harmful belly fat and increase the level of harmful LDL cholesterol.

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In a study among overweight and obese adults, consuming 25% calories from drinks with a high dose of fructose in a diet with the aim of staying at the same weight lead to more abdominal fat, lower metabolism and poorer heart health. To keep blood sugar levels under control and prevent disease risks, it is therefore much better to drink water, coffee and unsweetened tea instead of sweetened drinks.

2. Dried Fruit

Fruit is a good source of various important vitamins and minerals, such as vitamin C and potassium. When the fruits are dried, the process leads to a loss of water, making the concentrations of these nutrients even higher. Unfortunately, this also has a disadvantage: the sugar content of the fruit also becomes more concentrated.

A cup of grapes contains 27 grams of carbohydrates, including 1 gram of fibre. A cup of raisins contains 115 grams of carbohydrates, 5 of which come from fibre. That is why raisins contain more than three times as many carbohydrates as grapes. Other types of dried fruit also contain much larger amounts of carbohydrates than the non-dried varieties. If you have diabetes, you do not have to give up the fruit completely. Fruits with a low sugar content, such as fresh berries or a small apple, have many health benefits, without causing your blood sugar levels to rise excessively.