Diabetes mellitus or simply diabetes results as a consequence of high blood sugar levels over prolonged periods of time.
Modern generation may have made us all tech-savvy and may have reduced our workload immensely with all these new instruments and computers doing all our work for us. Shopping whether for food or for clothing- everything is just one click away! But everything has a cost and in this case, have you noted how less you have to actually move to get something done? Yeah, I didn’t think so. And that has led to the advent of two huge giants of diseases- Obesity and subsequently Diabetes.
Do you have to run to the washroom so often these days? Or say drink more water than you usually did and still is so so thirsty all the time? Or do you have these huge cravings that make you want to eat the whole world?
So if you have these symptoms then this article is for you or even you don’t keep on reading because prevention is always better than cure as they say.
Why avoid certain Indian foods in Diabetes?
Yeah, I know what you might be thinking. Why is there a need to avoid certain foods like carbohydrates in diabetes? So let me tell you why.
Carbohydrates, proteins, and fats are the source of energy for our day to day jobs.
BUT carbohydrates affect our blood sugar greatly as they are broken down into sugar or glucose, and absorbed into our blood circulation. Carbohydrates include starches, sugar, and fiber. But fiber isn’t bad because it is indigestible and so it does not go to the blood circulation plus it helps in the bowel movement! So go on include more fibers in your diet.
Consider a person with diabetes now having too many carbohydrates. It shoots up the body’s sugar level to sky-high levels and paves the way for serious health problems like kidney or heart diseases and honestly, none of us wants to die of a heart attack so we better watch it while we still can.
That being said let tell you something interesting now. Everything is manageable and so is diabetes. You just need to know the proper way and what foods to avoid and you will be totally fine!
So let’s see what foods to avoid to help make a better you!!
List of foods to be avoided in Diabetes
1. Say NO to sweets
Yeah I know it’s difficult but seriously we have to overcome that sweet tooth and cravings for sweets being an Indian. But when it comes to managing diabetes it is really an essential step that we avoid all kinds of sweets as much as we can help it. Sweets do nothing but just up the carb intake by many folds. Therefore they just need to be the first thing to be avoided in diabetes
2. Skip those cold drinks
On a really serious note stop sipping that cold drinks alongside your meals every time. Yes, we all give in to the chill and fizz but we want to defeat diabetes and that won’t help us. Cold drinks are just sugar factories with preservatives, the added colors and water! Let’s stay strong and say NO to cold drinks.
And if you really can’t help it sometimes then try having the sugar free versions of those. Or go for healthier options like homemade fresh fruit juices.
3. Watch that ice cream
What’s better than ice cream on a hot summer afternoon? Yeah, I totally understand! But most ice creams are loaded with added sugars and food colors. When watching that carb intake we need to reduce the number of ice creams we have and substitute them with specially available low sugar content ice creams and you are good to go!
4. Avoid Sugary Coffee and tea
Sounds pretty impossible? Well yeah honestly the first few days will be a real torture to someone who is used to loads of sugar in his drinks but then it will all okay with time and well we really want to be off the diabetes target list don’t we? Well, you can try sugar-free too in place of cane sugar if you really must.
5. Say No to Honey
If you were thinking about substituting sugar with honey when I said you can’t have sugar in your tea or coffee then no you got the wrong hope. Honey just like sugar has high carb content and is advised to be avoided in diabetics.
6. Less Dried fruits and more fresh ones
Dried foods are just fruits devoid of the water content. Hence they can make you eat more. So substitute dry fruits with fresh ones immediately.
7. No Syrups and Jellies
Seriously stop pouring that maple syrup on your waffles. They do nothing but just make your blood sugar level to shoot up even more.
Regarding jellies and jams well those two just like sweets are loaded with added sugars and additives & preservatives. We all love bread and jam as a quick breakfast option but if you are struggling with a high blood glucose level then it is time to cut these out too.
8. Avoid fruits with high glycemic index
If you want to go that extra mile in managing diabetes then you should avoid certain fruits like dates, bananas, watermelons and pineapple which have a relatively high glycemic index, i.e., they raise your blood sugar more than others with a low glycemic index.
Eating fruits is always good because it provides you with fibers that ease your daily bowel movement but it’s also important to watch the fruits you eat in diabetes. Eat more fruits with a low glycemic index like grapes and blackberries.
9. No jaggery
A fan of jaggery and the items made with jaggery like traditional sweets? Well, then bad news for you. Jaggery has a very high sugar content and is an absolute NO for diabetics.
10. Cut on Fried foods
Who doesn’t love fries? Fries do make our mouth water but they have stuff like potatoes, flour and loads of oil and it’s high time we start counting the carbs and cutting them out. Try buying an air fryer if you want to continue to indulge in those crispy fries. They are just perfect to cut out on the oil.
11. Replace those white carbs with whole grains
By white carbs I mean white rice, white flour, white bread, and pasta. They just act so similar to sugar on being digested. So from today try and substitute those with brown rice, brown or whole-grain bread and other healthier options that are more temperate with your blood sugar.
12. Avoid full-fat milk and cheese
Type 2 Diabetes occurs when your body does not respond properly to the insulin available and guess what? According to studies full-fat milk and cheese just worsen this condition. So, switch to safer alternatives like toned milk and healthier cheese options today.
13. Say no to red meat or fatty meat
Insulin resistance might be leveled up by the iron found in red meats according to some studies. Though this is still not confirmed but we want to stay clear of all the risk factors, right? Moreover, you cannot deny the high-fat content in the meat which has a greater chance of leading to a heart attack in diabetic individuals.
So my advice is to switch to safer alternatives like chicken and come on the chicken is good enough for the taste buds too without all the problems that red meat brings. Indulging in tasty fish preparations are another option.
14. Avoid ghee and butter
Yeah, we Indians all love to add that extra ghee in all the foods we eat. Foods fried or cooked in ghee are instantly tastier. But since we want to manage diabetes here we all have to sacrifice that extra fat intake. Say NO to that extra ghee today.
The same goes for butter too. A butter toast might be a perfect way to start the day but switch to healthier breakfast options like oats.
15. Avoid alcohol
Alcohol can interfere with your blood sugar levels to consult with your doctor before you indulge in even a simple glass of cocktail. This is because alcohols are rich in carbs and are really bad for blood sugar. But, you can occasionally indulge in a glass of alcohol when your blood sugar level is well within limits and under control. It is always best to avoid though.
16. Avoid packaged foods
In addition to sugar packaged foods contain preservatives and trans fat which increases bad cholesterol LDL and increases the risk of a heart attack in diabetic persons.
So it’s time to cut on the packet of chips that you might be having even while reading this article and substitute it with healthy nuts.
17. Avoid pickles containing sugar
Yes, we all that habit of a slight pickle in our meals from our grandmother. But it is better for diabetics to avoid pickles containing sugar to avoid the blood glucose levels from shooting up. Plenty of pickles are also available which do not have sugar in them much. Try and go for those.
18. Avoid cakes, muffins, and pastries
Yeah, it is almost impossible to get cakes out of our lives truly. But we can surely deal with the cravings we have for them even without parties right? Or say muffins for a quick snack and pastries whenever we see them because they all look so yummy, but, we do have to cut them off for our well being. Cakes, pastries, and muffins are loaded with sugar and so we really have to try our best to avoid them. It is no use sacrificing so much and still ending up on square one due to these beautiful and yummy little bags of sugar.
Here are 3 Highly Recommended Books for effective control of your Diabetes
1. The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally – Dr. Jason Fung
The must-have guide to reversing and preventing type 2 diabetes through intermittent fasting and a low-carb, high-fat diet—from Dr. Jason Fung, internationally best selling author of The Obesity Code
2. The Complete Diabetes Cookbook: The Healthy Way to Eat the Foods You Love
Take control of managing diabetes with 400-plus healthy and creative diabetes-friendly recipes.
3. Food Rules: A Doctor’s Guide to Healthy Eating
It’s hard to find more sound and concise nutritional advice, applicable to absolutely everyone. Coming from a reputable medical doctor who has become a specialist in nutrition.
19. Avoid chocolates and candy bars
Chocolates are everyone’s favorites. Most of you are quite irritated to know that chocolates are also on the ban list but wait and cool down. While most of the chocolates do have a very high sugar content but you can totally substitute them for dark chocolates. Dark chocolates are also better for diabetics as they are heart-friendly and studies show that they can also help to check your blood sugar level. But the mantra lies in having everything in moderation. You can also try out milk chocolates that have less sugar content.
Candy bars, on the other hand, are best to be avoided. One candy bar alone has over 25g of carbs and so you can understand what you need to do. Cut these out from your life today!
20. Avoid too sugary biscuits
It is really in the best interest of a diabetic to avoid cookies and biscuits which are too sweet. Instead, it is better to try other healthier options like sugar-free biscuits or digestive biscuits.
And thus these are the 20 Indian foods than should be avoided in case you have diabetes or are pre-diabetic. Yes yes I know it was too long just like the Indian food cuisine. But, if you just take a small initiative towards watching what you eat from today I guarantee you will go a long way in your fight with diabetes. And remember, although the 20 foods mentioned above are best if avoided but it won’t kill you if you occasionally indulge in your favorite food now and then! After all, we all are just humans, right?
Start today and at this very moment!
Hope all these didn’t seem too much for you and wish you all the best in the fight with Diabetes!!
See you soon in our next article. Meanwhile, stay healthy!!