Top 3 foods not to eat with diabetes

As a nutritional therapist specialising in diabetes, I am often asked what the best foods or diets to implement are if diagnosed with diabetes or pre-diabetes. But, it's equally important to know what foods should be avoided in order to maximise health.

Rather than avoiding or banning certain foods and flavours, I’d rather focus on swaps to create a sustainable diet that is full of delicious foods and easy to follow.

Many clients already know about being careful with carbohydrates and limiting sugar-rich foods, but in this article, I want to focus on three other foods that should be swapped for healthier options.

1. Sugary drinks (even if they look like healthy drinks)

While a glass of orange juice or a supermarket-bought smoothie can be viewed as a healthy drink, they are not the best for people trying to manage their blood sugar levels. The same goes for many 'healthy' drinks such as iced teas, flavoured waters, kombuchas, functional drinks, healthy sodas, and conventional pop such as colas and lemonades.

Why? Carefully reading the label, you will realise that sugar is one of the first ingredients. This also applies to drinks marketed as 'healthy'. Fruit juices lack the fruit fibre, preserving only the sugar. Those drinks, especially outside meals, can make your blood sugar levels spike quickly, leading to increased insulin demand and then be followed by a sugar crash.

Better choices:

• Use mint leaves, ginger or pieces of fruit to flavour your water instead of using cordials or artificially flavoured water.
• Choose a home-made green smoothie instead of supermarket-bought ones, which are rich in sugars.
• Include herbal teas in your drink routine.
• Swap frappuccinos with a simple iced americano with a dash of milk.
• Carefully read the labels, and avoid drinks with a high sugar content.

2. Fried foods and saturated fat-rich foods

Many diabetic people, especially if weight is not a concern, think that avoiding high-carb foods and sugary foods is enough. Bacon or fried chicken doesn’t have sugar or carbs, so it should be fine, right? Well, no. 

Why? Fried foods, as well as foods rich in saturated fats such as cured meats, some cheeses, cream, and processed snacks, can increase insulin resistance and general inflammation, which will already be high because of diabetes. Those foods can also increase the risk of cardiovascular disease, which people with diabetes are more susceptible to developing.

Better choices:

• Lean meats such as chicken and turkey.
• Foods rich in healthy omega-3 fatty acids, such as oily fish.
• Homemade snacks instead of shop-bought ones.
• Gently sauté or bake foods instead of deep frying.

3. Highly processed and packaged foods

While the traffic light system on foods is great for understanding the quantity of sugar in a meal, it could lead to choosing too many packaged and ultra-processed foods. Many ready-made meals and snacks can be high in salt, saturated and processed fats, and lack fibre. 

Why? Ultra-processed foods can play havoc in our gut, impacting the microbiome variety and density as the 'good' gut bacteria thrive on fibre. It is important to remember that a healthy microbiome benefits insulin and weight management, so it is an important aspect in diabetes care. High levels of salt can also negatively affect the cardiovascular system and, in predisposed individuals, lead to high blood pressure problems and metabolic disease.

Better choices:

• Home-cooked meals from wholefoods, using plenty of fibre-rich vegetables.
• For more elaborate meals that require a long cooking time, use a pressure cooker to speed up the process.
• Batch cook your meals and freeze them in mono-portions or store them in the fridge for the following meal.
• Focus on protein-rich snacks such as a boiled egg or carrots and hummus.

Those are three top tips, but managing diabetes and pre-diabetes is far more complex and nuanced. Referring to a healthcare professional who can help you find the foods and dietary patterns that better suit your conditions is a winning strategy, as it will ensure better health and answer all your doubts about food and diabetes.