Diabetes is a chronic condition that requires patients to make significant lifestyle changes, most importantly regarding their diet.
It is crucial for diabetes patients to be aware of the types of foods that impact their health, including those that may seem healthy at first glance but could contain preservatives, salt, and sugar.
Below are 4 types of “sneaky” foods that increase insulin levels that you should avoid consuming in excess to improve overall health and reduce the risk of diabetes, as well as other related conditions.
1. Diet Soda
This type of food may surprise many, but even “diet soda” poses risks for diabetes patients. Research by the American Diabetes Association indicates that diet beverages can influence diabetes patients. Volunteers participating in the study who consumed diet soda daily showed a 67% higher risk of developing type 2 diabetes. Not only is this limited to diabetes, but they also experienced elevated blood sugar levels, increased abdominal fat, and metabolic syndrome.
A clinical and experimental ophthalmology study showed a correlation between the consumption of diet soda and an increased likelihood of developing diabetic retinopathy. The study concluded that excessive consumption of diet soda could harm the eye’s blood vessels, potentially increasing the risk of blindness for those with diabetes. Therefore, steer clear of sodas if you value your physical health.
2. Artificial Sweeteners
Although labeled as “safe for diabetes patients,” artificial sweeteners are showing potential side effects when used. Some studies indicate that artificial sweeteners can disrupt your taste perception and increase cravings for sweets. Additionally, the long-term effects of these sweeteners on health are not favorable, and they are still under further research by experts.
Some studies have shown that sweeteners like stevia and tagatose do not affect blood sugar levels. However, it is advisable to consult with a physician or nutritionist to address your concerns about the best artificial sweeteners available on the market.
Artificial sweeteners are showing potential side effects when used. (Illustrative image).
3. High-Fat Dairy Products
Dairy is an essential source of nutrition for everyone, especially for those with diabetes. According to the American Diabetes Association, people with diabetes are at a higher risk of fractures. Consuming calcium-rich foods like dairy helps strengthen bones and improve osteoporosis conditions.
Which type of milk is most suitable for diabetes is also a debated topic among nutrition experts. A report from scientists at Tufts University, analyzing blood samples from 3,333 adults over 15 years, shows that low-fat milk and whole milk are not major contributors to cardiovascular diseases. This study published in the journal Circulation confirms that those who regularly consume whole milk have a lower risk of diabetes compared to those who drink skim milk.
(Illustrative image).
However, there are also opinions suggesting that one should choose unsweetened, low-sugar, and fat-free dairy products: One type of milk for diabetes that does not contain sugar or bad fats (saturated fats) helps minimize the risk of increased blood sugar levels after consumption. Additionally, using low-fat or fat-free dairy products or those supplemented with healthy fats (unsaturated fats) is considered beneficial for diabetes patients to reduce the risk of cardiovascular complications. You should consult with a physician or nutritionist to address your concerns regarding this issue before use.
4. Caffeinated Beverages
Although there is no clear statement proving a link between caffeinated beverages and diabetes, diabetes patients should still be cautious when consuming caffeine as it can destabilize blood sugar levels. A study from 2008 found that consuming 250mg of caffeine can raise blood sugar levels by 8%. This is particularly alarming for those who are sensitive to insulin.
However, you can opt for decaffeinated coffee. The Diabetes UK organization states that drinking coffee with cream, syrup, or a certain amount of milk can be harmful to diabetes patients. However, decaffeinated coffee is an exception, and it is advisable to choose Arabica beans and control the frequency of consumption.
