Diabetes has now taken the form of a global epidemic, affecting millions of people around the world. In India alone, the numbers are alarming – more than 100 million people are living with this disease. Diabetes is a condition in which the body either does not produce enough insulin or is unable to use it properly. As a result, blood sugar levels rise quickly or remain uncontrolled. If not managed in time, it can cause serious damage to vital organs such as the heart, kidneys, nerves, and eyes.
Diet plays a very important role in managing this condition. A good diet plan focuses on keeping sugar and sweets at bay. However, it is equally important to avoid foods that can cause sudden spikes in blood sugar. This article talks about four such foods that people with diabetes should especially avoid.
White Rice
White rice is a staple in many Indian households, but it can be one of the most harmful foods for diabetics. It has a very high glycemic index, which means it gets digested quickly and leads to a rapid increase in blood sugar levels.
This happens because its outer layer (bran and germ) is removed during processing, which reduces its fiber and nutrient content. Similarly, white bread and products made from refined flour (maida) such as biscuits, noodles, and pastries are high in refined carbohydrates and raise blood sugar very quickly. Instead, whole grains such as brown rice, quinoa, dalia (broken wheat), millet (bajra), and sorghum (jowar) are better options. They are high in fiber and release sugar slowly into the bloodstream.
Potatoes and Richly Cooked Vegetables
Vegetables like potatoes, sweet potatoes, and corn are high in starch. When consumed, they quickly convert into glucose in the body. Potatoes also have a high glycemic index, which means they can spike blood sugar rapidly.
In addition, “richly cooked vegetables” often refer to dishes prepared with excess oil, cream, or other unhealthy ingredients, making them high in calories and unhealthy fats. These not only contribute to weight gain but also affect insulin resistance. Instead, choose non-starchy vegetables such as leafy greens (spinach, fenugreek), broccoli, cabbage, cauliflower, bottle gourd, and cucumber.
Also Read: Follow These Easy Lifestyle Tips To Cure Your Diabetes
Fast Food and Processed Snacks
In today’s lifestyle, fast food and processed snacks have become common, but they can be extremely harmful for people with diabetes. Burgers, pizzas, French fries, chips, and packaged cookies are full of unhealthy fats (trans fats and saturated fats), refined carbohydrates, excess sodium, and hidden sugars.
These factors not only raise blood sugar levels quickly but also increase insulin resistance, promote weight gain, and raise the risk of heart disease and high blood pressure. Diabetics should strictly limit or avoid these foods.
Sweet Fruits and Fruit Juices
Fruits are a good source of essential vitamins, minerals, and fiber, but not all fruits are safe for diabetics. Some fruits are high in natural sugar, such as mangoes, bananas, lychees, sapodilla (chikoo), and grapes.
Eating these in large amounts can raise blood sugar. Similarly, fruit juices lack fiber and are more concentrated in natural sugars, causing a faster rise in blood sugar than whole fruits. Diabetics should consume sweet fruits in moderation and preferably stick to one fruit at a time. Low glycemic index and fiber-rich fruits like apples, guavas, jamun (Indian blackberry), oranges, and papayas are better choices.