What Sources Of Fat Are Good And Bad For Diabetes
Fat is not the enemy! In truth, getting enough of the right kind of fat can ultimately help you lower insulin resistance and attain better control over your blood sugar, according to a meta-analysis published July 2016 in PLoS Medicine. The key is knowing how to tell good fat from bad fat.
The monounsaturated fats found in avocados, almonds, and pecans or the polyunsaturated fats found in walnuts and sunflower oil, which can help lower LDL cholesterol, are great picks when eating for type 2 diabetes, according to the ADA.
Meanwhile, saturated fats and trans fats can harm your heart and overall health, according to the AHA. To spot trans fats, look for the term hydrogenated, or partially hydrogenated oils on labels of processed foods, such as packaged snacks, baked goods, and crackers. I always tell my clients to double-check the ingredient list to make sure they dont see any partially hydrogenated oil in their food products, Massey says.
Best options, per the ADA:
What’s The Best Diet For Diabetes
There isn’t a specific diet or meal plan that works for everybody. Your health care provider may have you see a registered dietician or a diabetes educator who can help design the best eating plan for you. The plan will consider:
- Any medicines that you take
- Any other health conditions you have
- Your lifestyle and tastes
All eating plans for diabetes have a few things in common, including eating the right foods in the right amounts at the right times.
Problems Caused By High Blood Sugar
Its not usually a serious problem if your blood sugar is sometimes slightly high for a short time.
But high blood sugar can cause serious problems if it stays high for a long time or gets to a very high level.
It can lead to:
- life-threatening conditions such as diabetic ketoacidosis
If you have high blood sugar, your doctor or care team may ask you to test your blood or pee to check for ketones. A high level of ketones is a sign of diabetic ketoacidosis.
You May Like: How To Reduce Blood Sugar In The Morning
Fruits To Avoid For Diabetes:
While most fruits are deemed fit for consumption for diabetes, some do not have the same reputation. Diabetic patients should avoid fruits like grapes, mangoes, watermelons, ripe bananas and dried dates.
They are high in sugar and have a high Glycemic Index, leading to an instant sugar rush in the bloodstream. You should also refrain from consuming dried fruit that use sugar for preservation. Monitoring ones nuts and seeds intake is also advisable for diabetic people.
While diabetes is infamous for having no cure, one can easily manage it with simple and easy steps. At HealthifyMe, we live by the mantra that moderation is key. You do not need to exclude any fruit entirely from your diet to help your diabetes. With proper consultation and guidance from an expert, you can still maintain a healthy lifestyle with a balanced diet that would include all kinds of seasonal fruits and vegetables.
The Best And Worst Type 2 Diabetes Choices By Food Group
As you pick the best foods for type 2 diabetes, heres a helpful guideline from the NIDDK to keep in mind: Fill one-half your plate with nonstarchy vegetables. One-fourth of your plate should feature your protein , and the final fourth should include a grain or other starch, such as starchy vegetables, a piece of fruit, or a small glass of milk.
Because processed and sugary foods are unhealthy carbs, limit them in your diabetes diet, says Massey. That includes soda, candy, and other packaged or processed snacks, such as corn chips, potato chips, and the like. And while artificial sweeteners like those found in diet sodas wont necessarily spike your blood sugar in the same way as white sugar, they could still have an effect on your blood sugar and even alter your bodys insulin response.
A previous study found that when 17 obese, non-insulin-resistant people ingested a beverage treated with the artificial sweetener sucralose before taking a standardized dose of glucose, their blood sugar and insulin levels rose more than when they drank plain water. On the other hand, a meta-analysis published May 2018 in the European Journal of Clinical Nutrition found that artificial sweeteners didnt increase blood sugar levels. More research is needed to determine how artificial sweeteners affect people with diabetes.
For now, heres what you need to know about choosing the most diabetes-friendly foods from each food group.
Don’t Miss: What Will Bring Down High Blood Sugar
Sweet Juicy Peaches Pack Electrolyte
Fresh, fragrant peaches are a warm-weather treat you can include in your diabetes-friendly diet. One medium peach contains 59 calories and 14 g of carbohydrates, according to the USDA. It also has 10 milligrams of vitamin C, which makes it a good source of that nutrient, and its also a source of potassium, with 285 mg.
Vitamin C does everything from helping your body form blood vessels and cartilage to aiding your bodys healing process, notes the Mayo Clinic. Potassium, on the other hand, acts as an electrolyte, helping normalize the fluid levels in our cells, per Harvard T.H. Chan School of Public Health.
Peaches are yummy on their own, or you might consider tossing them into some unsweetened iced tea. When you want an easy diabetes-friendly snack, whip up a quick smoothie with peach slices pureed with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.
The Types Of Sugar Present In Mulberry Fruit
One of the main components of mulberry fruit is sugar. It determines the quality of this fruit as well as its flavour. The main types of sugars that are present in mulberry fruit are glucose as well as fructose, but there is no sucrose present in mulberry. The fructose content in all mulberry fruit types is between 4.057/100g and 7.700/100g. The glucose content in all mulberry fruit types is between 5.337/100g and 9.437/100g. Other than these sugars, mulberry fruit also contains specific amounts of fibres and starch.
Also read about the best fruits for diabetes.
You May Like: What Should My Blood Sugar Be After Eating
How To Cut Down On Sugar
You dont have to cut sugar out of your diet completely. Sugar is found naturally in fruit, vegetables and dairy foods, and most of us in the UK are not getting the recommended five fruit and veg a day so its important we dont cut these out as they are so good for you.
Its better to eat whole fruit and vegetables rather than having juices or smoothies, as even the pure fruit juices contribute to free sugar intake. If you do have juice, keep to just one small glass 150ml a day.
Its the free sugar that we all need to cut down on. And its not just the obviously sweet things like biscuits and chocolate. Its the hidden sugar lurking in many foods, such as baked beans, pasta sauces, tomato ketchup, yogurts and ready meals. Some drinks are packed with sugar, too.
Simple changes can dramatically reduce the amount of free sugar in your diet. This could include:
“Low-fat foods, such as yogurts, can be higher in sugar, so always check labels for ingredients.Margaret, 73, who has type 2 diabetes
Assessment Of Diabetes And Death
In all three cohorts, to inquire about symptoms, diagnostic tests, and diabetes drug use we mailed a supplementary questionnaire to participants who reported physician diagnosed diabetes in the follow-up questionnaires. A type 2 diabetes diagnosis was confirmed if participants met at least one of the following National Diabetes Data Group criteria21: one or more classic symptoms plus raised blood glucose levels , random blood levels 200 mg/dL , and/or two hour blood glucose levels 200 mg/dL during oral glucose tolerance testing), raised blood glucose levels on two different occasions in the absence of symptoms, or treatment with antidiabetic drugs . The diagnostic criteria changed in June 1998 and a fasting blood glucose level of 126 mg/dL instead of 140 mg/dL was considered the threshold for the diagnosis of diabetes.22 The validity of the supplementary questionnaire for the diagnosis of diabetes has been examined in validation studies.2324 Of 62 self reported cases of type 2 diabetes randomly selected in the Nurses Health Study, 61 were confirmed after an endocrinologist reviewed the medical records without the information from the supplementary questionnaire23 and in the Health Professionals Follow-up Study, 57 of 59 self reported cases of type 2 diabetes were confirmed by a review of medical records.24
Also Check: What Is The Best Supplement For Lowering Blood Sugar
Why Do I Need To Be Careful About Fruit Juices And Smoothies
Weve mentioned fruit juice and smoothies and these are something that, ideally, need to be avoided or at least cut down on. This is because fruit juice and smoothies have most of the roughage removed or already broken down, so it is very easy to drink large quantities in a short space of time and ultimately this means extra calories and carbohydrate. Having less intact fibre means fruit juices and smoothies are not as beneficial to the body compared to whole fruits.
A serving 150ml provides about 15g carbs which counts towards free sugar, so you can see how easily it is to take in a lot of carbohydrate and free sugar without really noticing.
High Blood Sugar And The Brain
People with high blood sugar can get confused, weak, and dizzyjust like people experiencing low blood sugarbut for a completely different reason. Its not the lack of fuel for the brain its the pollution that comes from burning fat. When the rest of the body is burning fat, byproducts known as ketones are released into the bloodstream. Ketones are very acidic and the brain is finicky it cant work in an environment with too much acid and begins to malfunction. Its a dangerous condition known as diabetic ketoacidosis .
Note that diabetic ketoacidosis differs from nutritional ketosis, which is the aim of the ketogenic or keto diet. In the keto diet, levels of ketones are much lower than in DKA.
It takes an excessive amount of ketones in the blood to affect the brain, so high blood sugar levels dont often affect the brain for dayssometimes weeks. In that time, the actual sugar levels can go up or down. Its the lack of insulin and the burning of fat rather than the presence of extra sugar that causes the problem.
So, giving sugar to people with high blood sugar isnt going to helpthey already have too much. But its not going to hurt, either.
You May Like: Is 71 Low For Blood Sugar
Facts About Sugar And Carbs
Carbohydrates are the body’s primary energy source and are a vital part of a healthful diet. Simple and complex carbohydrates are the two main types of carbohydrates in foods.
Simple carbs are sugars that your body breaks down quickly, leading to spikes in blood sugar. While naturally present in some foods , simple carbs are commonly found in processed and refined sugars, such as candy and table sugar, that lack essential nutrients.
Complex carbs take longer to digest and are less likely to cause blood sugar spikes. They also are higher in nutrients and fiber, which slows down digestion and can help keep you feeling full.
A review of studies found that people who consume sugary beverages have a 248% higher risk of prediabetes than individuals who never or rarely consume them.
Types Of Fruit To Include
There are no “good” or “bad” fruits . However, if you’re looking to get the most nutritional value, look for fruits that are high in fiber.
For example, you can eat 1 1/4 cup of strawberries for 60 calories, 15 grams carbs, 3.5 grams fiber, and 7.5 grams sugar. That’s similar to 1/2 medium banana, which is 60 calories, 15 grams carbs, 2 grams fiber, and 8 grams sugar.
It’s also important to choose a wide variety of fruit. One study found that a greater variety in fruit and vegetables was associated with a lower risk of type 2 diabetes.
Also Check: How To Keep My Blood Sugar Stable
The 10 Best Foods To Control Diabetes And Lower Blood Sugar
If you have diabetes, you know how difficult it can be to manage your diet and control your blood sugar levels. Certain foods cause massive spikes while others actually lower blood sugar, but many people go through years of trial and error before they find out what works for them. Luckily, thanks to years of scientific findings, weve been able to determine what foods are better than others. In this article, well discuss the 10 best foods to control diabetes and lower blood sugar.
To get the most out of your food, consider diabetic meal planning. Planning and preparing meals ahead of time will reduce the likelihood of snacking or unhealthy eating and will help you save time and energy throughout the week.
Take A Correction Dose
For those who take fast or rapid-acting insulin Novolog, Humalog, Apidra, Fiasp, Admelog, Afrezza you can take a correction dose to bring a high blood sugar down.
A correction factor is determined with support from your healthcare team. This number tells you how much 1 unit of fast or rapid-acting insulin will lower your blood sugar. For example, a correction factor of 1:50 means that 1 unit of insulin will lower your blood sugar by 50 points.
Its important to keep in mind how much insulin you may already have on board in your bloodstream before taking an additional dose of insulin.
Most fast and rapid-acting insulin stays in your system for approximately 3 to 4 hours, which means taking an additional dose of insulin to correct a high could lead to a severe low blood sugar if you already have a significant amount of insulin from your most recent dose still in your bloodstream.
Also, remember to give that correction dose of insulin at least two hours to make an impact on your blood sugar before getting frustrated and taking another injection. You wont see a significant improvement in your blood sugar until its been in your system for at least 2 to 3 hours .
Read Also: Does Coffee Raise Your Blood Sugar
What Is The Mulberry Fruit
Mulberry fruit is a colourful black, white, or red berry. Mulberries grow on the mulberry tree, and they are related to breadfruit and figs. These trees are traditionally grown for their leaves, which are the main food that silkworms eat. These trees are mainly grown in North America and Asia. Mulberry fruits are often used as an ingredient in canned foods, jam, tea, fruit juice, wine, and other items. They can also be eaten as a snack. Mulberry fruits are gaining popularity as they have high nutritional value, several health benefits, and sweet flavour and come in varieties. Mulberry fruits are a rich source of water, proteins, carbohydrates, sugar, fibre, fat, iron, vitamin C, vitamin K1, potassium, and vitamin E. They are low in calories. These fruits’ essential benefits include lowering cholesterol levels, improving blood sugar control, reducing the risk of cancer, etc. These berries have been used in Chinese herbs for many years. Mulberry fruit has all the potential to be a part of a healthy diet.
How Much Fruit Should Someone With Diabetes Eat
The US Dietary Guidelines recommend that all adults eat about two cups of fruit per day, where one piece of fruit is about the size of a one-cup serving. People with diabetes should still eat fruit, but should be more mindful of fruit intake, paying attention to the type and amount of fruit that you eat. Pairing fruit with foods that also have protein and fat can help prevent a blood sugar spike.
Recommended Reading: Do Cancer Cells Feed Off Of Sugar
Sugar And Diabetes And Your Diet
We all enjoy eating sugary foods occasionally, and theres no problem including them as a treat occasionally as part of a healthy, balanced diet. And, for some people with diabetes, sugary drinks or glucose tablets are essential to treat a hypo, when your blood glucose levels get too low.
However, we are eating too much free sugar and harming our health as a result. Being overweight can make it difficult to manage your diabetes and increase your risk of getting serious health problems such as heart disease and stroke in the future. Too much sugar is bad for your teeth too.
The maximum recommended daily amount of sugar is 30g for adults which works out at just seven teaspoons a day. Given that a tablespoon of ketchup contains around one teaspoon of sugar, a chocolate biscuit has up to two, and a small serving of baked beans almost three, you can see how quickly the teaspoons tot up.
Other Healthy Strategies For Eating Fruit
What else can you do to make sure you eat healthy fruit?
Portion size is key! Set out the amount of fruit that you want to eat, and then stick to that portion this will help you avoid eating too much fruit and experiencing a blood sugar spike. Its also helpful to spread multiple servings of fruit out over the course of the day, rather than eating a lot of fruit at once.
Choose fresh fruit whenever possible. Canned fruit, dried fruit, and sometimes frozen fruit often have added sugars . Processed fruit also generally contains added sugar.
Try to avoid fruit juice. Fruit juice contains all of the sugar of fruit without the fiber to help your body process it. This means that juice can cause your blood sugar to spike quickly. If you are drinking fruit juice, drink a very small portion and consider adding water to it make sure you get 100% fruit juice so that no extra sugars are added to sweeten the drink. Note: this is why juice can be used to quickly raise your blood sugar if you are experiencing hypoglycemia.
You May Like: Is There Sugar Free Pedialyte