It doesn’t have to be ice cream or very sweet to qualify as sugar foods.
There are a great number of foods, drinks inclusive that have high sugar content. Even in your normal state of health, these sugar foods should be far from your menu as much as you can.
For, a diabetic patient it should be your greatest enemy because it has more ripple effect on you than others.
Well, sugar is present in most of the foods you might not think of.
Diabetic is when your blood sugar or glucose levels are higher than normal. Consumption of carbohydrate foods like bread, cereals, rice, pasta, fruits, milk, and desserts can cause this rise.
Diabetes is a chronic disease that has reached epidemic proportions among adults and children across the world.
And when you can’t control it, it results in many serious consequences. Which includes heart disease, kidney disease, blindness, and other complications.
Knowing how to stay away from these complications as a diabetic patient involves watching what goes into your stomach.
Here, I’ll list sugar foods you should abstain from for a less complicated health life.
Note that, eating the wrong foods can raise your blood sugar and insulin levels. Thereby, promote inflammation which may increase your risk of disease.
An example of the wrong foods is a food rich in Carbohydrates.
So many people do not believe that most carbohydrates are sugar foods.
Are Carbs Sugar Foods?
Carbs, protein, and fat are the macronutrients that provide your body with energy.
Of these three, carbs have the greatest effect on your blood sugar by far. This is because they break down into sugar, or glucose, and absorbed into your bloodstream.
Here we go, this means that at the final stage of digestion carbs become sugar or glucose.
Carbs include starches, sugar, and fiber.
However, fiber isn’t digested and absorbed by your body in the same way other carbs are, so it doesn’t raise your blood sugar.
When people with diabetes consume too many carbs at a time, their blood sugar levels can rise to dangerous high levels.
Over time, high levels of sugar can damage your body’s nerves and blood vessels. Which may set the stage for heart disease, kidney disease, and other serious health conditions.
Maintaining a low carb (sugar foods) intake can help prevent blood sugar spikes and reduce the risk of diabetes complications.
Therefore, it’s important to avoid these sugar foods listed below.
This article lists 10 sugar foods that people with diabetes should abstain from.
1. Sugar-sweetened beverages answers to its name
Sugary beverages are the worst choice of drink for someone with diabetes.
To begin with, they are also high in carbs, and this makes it one of the potential sugar foods.
With a 12-ounce (354-ml) can of soda providing 38 grams.
The same amount of sweetened iced tea and lemonade each contain 36 grams of carbs, exclusive from sugar.
In addition, they’re loaded with fructose, which has a strong link to insulin resistance and diabetes. Indeed, studies suggest that consuming sugar-sweetened beverages may increase the chances of diabetes-related conditions like fatty liver.
To help control blood sugar levels and prevent disease risk. Consume water, club soda or unsweetened iced tea instead of sugary beverages.
2. Fruit juice had some grams of sugar
Hmmmmmm, fruit juice is often considered a healthy beverage. But it’s effects on blood sugar are actually like those of sodas and other sugary drinks.
This goes for unsweetened 100% fruit juice, as well as types that contain added sugar. In some cases, fruit juice is even higher in sugar and carbs than soda.
For example, 8 ounces (250 ml) of unsweetened apple juice and soda contain 24 grams of sugar each. The same serving of grape juice provides 32 grams of sugar.
Like sugar-sweetened beverages, fruit juice contains lots of fructose. The type of sugar that drives insulin resistance, obesity and heart disease.
Fruit juice is unhealthy for diabetic patients because it is one of the sugar foods that we do not know about.
3. Foods that contain trans fats are sugar foods
Industrial trans fats are so unhealthy for you.
They are created by adding hydrogen to unsaturated fatty acids so as to make them more stable.
Trans fats are in margarine, peanut butter, spreads, creamers, and frozen dinners. Also, food manufacturers often add them to crackers, muffins and other baked goods to help extend their durability.
Although trans fats do not have a direct impact on the rise of blood sugar levels. They help increase inflammation, insulin resistance. As well as lowers “good” HDL cholesterol levels and many more.
These effects are especially for people with diabetes, as they are at an increased risk of heart disease.
However, trans fats was outlawed in most countries. In 2015, the FDA called for their removal from products in the US market to within three years.
Until we are sure that trans fats are no longer in the food supply. Abstain from products that contain the words “partially hydrogenated” in its list of ingredients.
4. White bread, pasta, and rice
Did you ever think that the above mentioned is among sugar foods?
Well, white bread, rice, and pasta are high-carb, processed foods. So, that makes them part of the list of sugar foods.
Eating bread, bagels and other refined-flour foods can increase blood sugar levels in people with type 1 and type 2 diabetes.
And these effects aren’t exclusive to wheat products. In one study, gluten-free pasta was also shown to raise blood sugar. But, the rice-based types had the greatest effect.
These processed foods contain little fiber, which helps slow down the absorption of sugar into the bloodstream.
Instead of going for white bread, opt for bread with high-fiber content.
5. Fruit-flavored yogurt hides lots of sugar
Plain yogurt can be a good option for people with diabetes. However, fruit-flavored varieties of yogurt is a No-No.
Flavored yogurts are made from non-fat or low-fat milk and filled with carbs and sugar. So, it makes the list of sugary foods.
In fact, a cup serving of fruit-flavored yogurt may contain 47 grams of sugar, meaning that almost 81% of its calories come from sugar.
Many people think that frozen yogurt is a healthy alternative to ice cream.
But, it can contain as much or even more sugar than ice cream.
Instead of choosing high-sugar yogurts that will raise your blood sugar and insulin. Go for plain, whole-milk yogurt that contains no sugar. This will, in turn, be beneficial for your appetite, weight control, and gut health.
6. Sweetened breakfast cereals are sugar foods
I know that sometimes, we need fast food to rush out early in the morning. But, make sure your choices are not sugar foods.
Eating cereal is a portion of fast food but one of the worst ways to begin your day if you have diabetes.
Despite the health claims written on their packs, most cereals are so processed and contain far more carbs than many people realize.
In addition, they provide very little protein. Protein helps you feel satisfied while keeping your blood sugar levels in check during the day.
Even “healthy” breakfast cereals aren’t good choices for those with diabetes.
For instance, a half-cup serving (55 grams) of granola cereal contains 30 grams of digestible carbs. Grape-Nuts contain 41 grams.
To keep blood sugar and hunger under control, skip the cereal. Choose a protein-based low-carb breakfast instead.
7. Flavored coffee drinks can sneak in some sugar.
Coffee is known for several health benefits, including a reduced risk of diabetes.
However, when coming in flavored coffee drinks. They become a liquid dessert, rather than a healthy beverage.
Flavored coffee drinks have loads of carbs. Even the smallest amount of flavors in your coffee drinks contain enough carbs to raise your blood sugar levels.
For instance, a 16-ounce (454-ml) caramel frappuccino from Starbucks contains 67 grams of carbs. The same size caramel light frappuccino contains 30 grams of carbs.
To keep your blood sugar under check and prevent weight gain.
Please, plain coffee or espresso with a tablespoon of heavy cream or half-and-half is a good way to go.
8. Honey, agave nectar and maple syrup are doused with sugar.
People with diabetes make conscious efforts to reduce their intake of white table sugar, as well as candy, cookies, and pie.
However, there are other forms of sugary foods that can also cause blood sugar spikes. These include brown sugar and “natural” sugars like honey, agave nectar, and maple syrup.
Although these sweeteners aren’t so processed. They contain at least as many carbs as white sugar. In fact, most contain even more.
Below are the carb counts of a one-tablespoon serving of popular sweeteners:
White sugar: 12.6 grams
Agave nectar: 16 grams
Honey: 17 grams
Maple syrup: 13 grams
Your best strategy is to avoid all forms of sugar and use natural low-carb sweeteners instead.
9. Dried fruit is not an exception
Can fruits go for sugar foods?
Let’s see why and how it makes this list…
Fruits are a great source of several important vitamins and minerals, including vitamin C and potassium.
But, when fruits are DRIED the process results in a loss of water that leads to even higher concentrations of these nutrients.
Therefore, its sugar content becomes more concentrated as well.
One cup of grapes contains 27 grams of carbs, with 1 gram of fiber. While, one cup of raisins contains 115 grams of carbs, 5 of which come from fiber.
Therefore, raisins contain more than three times as many carbs as grapes do. Other types of dried fruit are also higher in carbs when compared to fresh fruit.
Are you scared? I’m not taking off fruits in general from your healthy food list.
I’m only saying you should stay away from the dried ones.
Stick with low-sugar fruits like FRESH berries or a small apple. They provide health benefits while keeping your blood sugar in the target range.
10. Packaged snack foods can be packed with sugar
Pretzels, crackers and other packaged foods aren’t good snack choices but sugar foods.
They are made with refined flour and provide few nutrients, although they have plenty of fast-digesting carbs that can raise blood sugar faster.
Here are the carb counts for an-ounce (28-gram) serving of some popular snacks:
Saltine crackers: 21 grams of carbs, with 1 gram of fiber
Pretzels: 22 grams of carbs, with 1 gram of fiber
Graham crackers: 21 grams of carbs, with 1 gram of fiber
In fact, some of these foods may contain even more carbs than what is on their nutrition label. One study found that snack foods provide 7.7% more carbs, on average than what is on the label.
If you get hungry in between meals, it’s better to eat nuts or a few low-carb vegetables with an ounce of cheese. Okay?
Knowing which foods to avoid when you have diabetes can sometimes be tiring. However, following a few guidelines can make it easier.
And one of them is by staying clear off these sugar foods no matter how tempted you are. They may look healthy, but there is always more to them.
Especially for you.
Your main goals should include staying away from unhealthy fats, liquid sugars, processed grains and other foods that contain refined carbs.
So, you can stay healthy now and reduce your risk of future diabetes complications.
Abstaining from these sugar foods that increase your blood sugar levels and drive insulin resistance is a good option.