В каких продуктах не содержится углеводы: Продукты с низким содержанием углеводов, безуглеводное меню для похудения

Что такое углеводы, и в каких продуктах они содержатся?

Углеводы – основной источник энергии в организме человека. Они обеспечивают более половины всей энергетической потребности и должны составлять около 50% рациона. Иногда диетологи и вовсе рекомендуют включать в меню белки, жиры и углеводы в соотношении 1:1:4.

Что происходит с углеводами в организме?

В желудочно-кишечном тракте углеводы из пищи расщепляются на простые сахара, которые попадают в кровь. В крови здорового взрослого человека постоянно содержится около 6 г глюкозы. Этого количества достаточно для обеспечения организма энергией в течение 15 минут.

Чтобы уровень сахара в крови поддерживался на нормальном уровне, в поджелудочной железе вырабатываются гормоны инсулин и глюкагон, которые регулируют его концентрацию, выполняя 2 совершенно противоположные функции:

• Инсулин снижает повышенное количество глюкозы в кровотоке, преобразуя ее в жир или гликоген. Последний откладывается про запас в печени и мышцах.
• Глюкагон повышает низкий уровень глюкозы в крови, преобразуя в нее гликоген.

Внимание! Запасов гликогена хватает примерно на 15 часов. При критическом снижении концентрации сахара человек начинает чувствовать голод.

«Быстрые» и «медленные» углеводы: кто друг, кто враг?

Углеводы делят на простые (быстрые) и сложные (медленные). Разница между ними заключается в степени сложности структурного строения молекул и скорости усвоения.

К простым углеводам относят моносахариды и дисахариды (фруктозу и глюкозу). Они моментально всасываются в кровоток, что приводит к всплеску уровня глюкозы и инсулина, который должен ее нейтрализовать. При частом и обильном употреблении пищи, богатой простыми сахарами, поджелудочная железа может не выдержать нагрузки и перестать реагировать на повышение концентрации глюкозы в крови. Такое состояние чревато развитием сахарного диабета первого типа и препятствует похудению.

К сложным углеводам относят полисахариды. Они медленно расщепляются до простых сахаров и неспешно попадают в кровоток, обеспечивая длительное и постепенное снабжение организма энергией. Употребляя пищу, богатую медленными углеводами, человек надолго насыщается и лучше себя чувствует, поскольку в его крови не происходит всплесков глюкозы. Кроме того, клетчатка и пектины являются пищей для полезной микрофлоры кишечника, благодаря чему улучшают его перистальтику, пищеварение и очищение организма от шлаков.

Для удобства полезность и вредность углеводсодержащих продуктов можно определять по гликемическому индексу, который свидетельствует о способности продукта повышать уровень глюкозы в крови. Пище, совсем не содержащей углеводов, присвоен индекс 0. Глюкозе в чистом виде, которая моментально проникает в кровь – 100. Исходя из этого, вся еда делится на 3 группы:

• С высоким ГИ – от 70 до 100.
• Со средним ГИ – от 40 до 70.
• С низким ГИ – от 0 до 40.

Внимание! В рационе должны преобладать продукты с низким и средним ГИ.

Список «вредных» углеводсодержащих продуктов

Быстрые углеводы и их ГИ:

• рисовая мука – 95;
• рис – 70;
• картофель – 95;
• пшеничная мука – 85;
• тыква – 75;
• финики – 70;
• чипсы – 70;
• макароны – 80.

Также в эту группу входит любая пища, содержащая муку и сахар.

Продукты с «полезными» углеводами – таблица

Медленные углеводы можно найти в бобовых, зерновых, овощах, зелени и фруктах.

Продукт питания	ГИ	Углеводы в 100 г
Чечевица	25–40	20
Фасоль	15–25	4,4
Гречка	50	30
Перловка	22	22
Огурцы	20	6
Томаты	10	4
Спаржа	15	3
Виноград	40	16
Груша	34	9
Миндаль	15	11

 

90000 The truth about carbs — NHS 90001 90002 90003 «Carbs» are a hotly debated topic, especially in the weight-loss world, due in part to diets such as the Atkins, Dukan, South Beach and Ketogenic Diet. 90004 90005 90002 The idea that «carbs are bad» has left many people confused about carbohydrates and their importance for our health, including maintaining a healthy weight. 90005 90002 Carbohydrates a broad category and not all carbs are the same. It’s the type, quality and quantity of carbohydrate in our diet that’s important.90005 90002 There is strong evidence that fibre, found in wholegrain versions of starchy carbs, for example, is good for our health. 90005 90012 What are carbs? 90013 90002 Carbohydrates are 1 of 3 macronutrients (nutrients that form a large part of our diet) found in food. The others are fat and protein. 90005 90002 Hardly any foods contain only 1 nutrient, and most are a combination of carbohydrates, fats and proteins in varying amounts. 90005 90002 There are 3 different types of carbohydrates found in food: sugar, starch and fibre.90005 90020 Sugar 90021 90002 The type of sugars that most adults and children in the UK eat too much of are called free sugars. 90005 90002 These are sugars that are added to food or drinks, such as biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks. 90005 90002 The sugars in honey, syrups (such as maple, agave and golden syrup), nectars (such as blossom), and unsweetened fruit juices, vegetable juices and smoothies happen naturally, but these still count as free sugars.90005 90002 Find out more about sugar 90005 90020 Starch 90021 90002 Starch is found in foods that come from plants. Starchy foods, such as bread, rice, potatoes and pasta, provide a slow and steady release of energy throughout the day. 90005 90002 Find out more about starchy foods 90005 90020 Fibre 90021 90002 Fibre is found in the cell walls of foods that come from plants. Good sources of fibre include fruit and vegetables, wholegrain bread, wholewheat pasta, and pulses (beans and lentils).90005 90002 Find out how to get more fibre into your diet 90005 90012 How much carbohydrate should I eat? 90013 90002 The government’s healthy eating advice, illustrated by the Eatwell Guide, recommends that just over a third of your diet should be made up of starchy foods, such as potatoes, bread, rice and pasta, and over another third should be fruit and vegetables . 90005 90002 This means that over half of your daily calorie intake should come from starchy foods, fruit and vegetables.90005 90012 Why do we need carbs? 90013 90002 Carbohydrates are important to your health for several reasons. 90005 90020 Energy 90021 90002 Carbohydrates should be your body’s main source of energy in a healthy, balanced diet. 90005 90002 They’re broken down into glucose (sugar) before being absorbed into your blood. The glucose then enters your body’s cells with the help of insulin. 90005 90002 Glucose is used by your body for energy, fuelling your activities, whether that’s going for a run or simply breathing.90005 90002 Unused glucose can be converted to glycogen, which is found in the liver and muscles. 90005 90002 If more glucose is consumed than can be stored as glycogen, it’s converted to fat for long-term storage of energy. 90005 90002 Starchy carbohydrates that are high in fibre release glucose into the blood slower than sugary foods and drinks. 90005 90020 Disease risk 90021 90002 Fibre is an important part of a healthy, balanced diet. It can promote good bowel health, reduce the risk of constipation, and some forms of fibre have been shown to reduce cholesterol levels.90005 90002 Research shows diets high in fibre are associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer. 90005 90002 Many people do not get enough fibre. On average, most adults in the UK get about 19g of fibre a day. Adults are advised to eat an average of 30g a day. 90005 90002 The recommended fibre intake for children can vary from 15g to 30g, depending on their age. 90005 90020 Calorie intake 90021 90002 Carbohydrate contains fewer calories gram for gram than fat; 4 calories (4kcal) per gram for carbs and 9 calories (9kcal) per gram for fat.Also, starchy foods can be a good source of fibre, which means they can be a useful part of maintaining a healthy weight. 90005 90002 By replacing fatty, sugary foods and drinks with higher fibre starchy foods, it’s more likely you’ll reduce the number of calories in your diet. Also, high-fibre foods add bulk to your meal, helping you feel full. 90005 90012 Should I cut out carbohydrates? 90013 90002 While we can survive without sugar, it would be difficult to eliminate carbohydrates entirely from your diet.90005 90002 Carbohydrates are the body’s main source of energy. In their absence, your body will use protein and fat for energy. 90005 90002 It may also be hard to get enough fibre, which is important for long-term health. 90005 90002 Healthy sources of carbohydrates, such as higher fibre starchy foods, vegetables, fruit and legumes, are also an important source of nutrients, such as calcium, iron and B vitamins. 90005 90002 Significantly reducing carbohydrates from your diet in the long term could mean you do not get enough nutrients, potentially leading to health problems.90005 90002 Replacing carbohydrates with fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood — a risk factor for heart disease. 90005 90002 When you’re low on glucose, the body breaks down stored fat to convert it into energy. This process causes a build-up of ketones in the blood, resulting in ketosis. 90005 90002 This can cause headaches, weakness, feeling sick, dehydration, dizziness and irritability. 90005 90002 Try to limit the amount of sugary foods you eat and instead include healthier sources of carbohydrate in your diet, such as wholegrains, potatoes, vegetables, fruit, and legumes.90005 90012 Diabetes and low-carb diets 90013 90002 There is evidence that low-carb diets are safe and effective in the short-term for most people with type 2 diabetes. They help with weight loss, diabetes control and reducing risk of complications. 90005 90002 It’s recommended you talk to a GP or your care team before starting a low-carb diet as it’s not suitable for everyone with type 2 diabetes. Your care team should provide advice on how many carbs you should eat. Diabetes UK also provides a 7-day low-carb meal plan on its website.90005 90002 It’s also important to be aware of possible side effects of a low-carb diet, such as low blood sugar (hypoglycaemia). 90005 90002 There is no evidence that a low-carb diet is more effective in the long-term for people with type 2 diabetes than other types of diet such as a reduced-calorie diet. 90005 90002 There is currently no strong evidence that low-carb diets are effective for people with type 1 diabetes. 90005 90002 Low-carb diets are not recommended for children with diabetes as they might affect growth.90005 90012 Can protein and fat provide energy? 90013 90002 While carbohydrates, fat and protein are all sources of energy in the diet, the amount of energy each one provides varies: 90005 90120 90121 carbohydrate provides about 4 calories (4kcal) per gram 90122 90121 protein provides 4 calories (4kcal) per gram 90122 90121 fat provides 9 calories (9kcal) per gram 90122 90127 90002 In the absence of carbohydrates in the diet, your body will convert protein (or other non-carbohydrate substances) into glucose, so it’s not just carbohydrates that can raise your blood sugar and insulin levels.90005 90002 If you consume more calories than you burn, you’ll gain weight. 90005 90002 So, cutting out carbohydrates or fat does not necessarily mean cutting out calories if you’re replacing them with other foods that contain the same number of calories. 90005 90012 Are carbohydrates more filling than protein? 90013 90002 Carbohydrates and protein contain roughly the same number of calories per gram. 90005 90002 But other things make us feel full, such as the type, variety and amount of food we eat, as well as eating behaviour and environmental factors, like serving sizes and the availability of food choices.90005 90002 The sensation of feeling full can also vary from person to person. Among other things, protein-rich foods can help you feel full, and you should have some beans, pulses, fish, eggs, meat and other protein foods as part of a healthy, balanced diet. 90005 90002 But we should not eat too much protein-rich and starchy foods. Starchy foods should make up about a third of the food we eat, and we all need to eat more fruit and vegetables. 90005 90012 What carbohydrates should I be eating? 90013 90002 Data from the National Diet and Nutrition Survey, which looks at food consumption in the UK, shows that most of us should also be eating more fibre and starchy foods and fewer sweets, chocolates, biscuits, pastries, cakes and soft drinks that contain added sugar.90005 90002 Fruit, vegetables, pulses and starchy foods (especially higher fibre varieties) provide a wider range of nutrients (such as vitamins and minerals), which are beneficial to health. 90005 90002 The fibre in these foods can help keep your bowel healthy and adds bulk to your meal, helping you to feel full. 90005 90012 How can I increase my fibre intake? 90013 90002 To increase the amount of fibre in your diet, aim for at least 5 portions of a variety of fruit and veg a day.90005 90002 Go for higher fibre varieties of starchy foods and eat potatoes with the skin on. Try to aim for an average intake of 30g of fibre a day. 90005 90002 Here are some examples of the typical fibre content in some common foods: 90005 90120 90121 2 breakfast wheat biscuits (approx. 37.5g) — 3.6g of fibre 90122 90121 1 slice of wholemeal bread — 2.5g 90122 90121 1 slice of white bread — 0.9g 90122 90121 80g of cooked wholewheat pasta — 4.2g 90122 90121 1 medium (180g) baked potato (with skin) — 4.7g 90122 90121 80g (4 heaped tablespoons) of cooked runner beans — 1.6g 90122 90121 80g (3 heaped tablespoons) of cooked carrots — 2.2g 90122 90121 1 small cob (3 heaped tablespoons) of sweetcorn — 2.2g 90122 90121 200g of baked beans — 9.8g 90122 90121 1 medium orange — 1.9g 90122 90121 1 medium banana — 1.4g 90122 90127 90012 Can eating low glycaemic index (GI) foods help me lose weight? 90013 90002 The glycaemic index (GI) is a rating system for foods containing carbohydrate.It shows how quickly each food affects the glucose (sugar) level in your blood when that food is eaten on its own. 90005 90002 Some low-GI foods (foods that are absorbed slower by the body), such as wholegrain cereals, fruit, vegetables, beans and lentils, are foods we should eat as part of a healthy, balanced diet. 90005 90002 But GI alone is not a reliable way of deciding whether foods, or combinations of foods, are healthy or will help you lose weight. 90005 90002 Although low-GI foods cause your blood sugar level to rise and fall slowly, which may help you to feel fuller for longer, not all low-GI foods are healthy.90005 90002 For example, watermelon and parsnips are high-GI foods, yet healthy, while chocolate cake has a lower GI value. 90005 90002 And the way a food is cooked and what you eat it with as part of a meal will change the GI rating. 90005 90002 Find out more about the glycaemic index (GI) 90005 90012 Do carbohydrates make you fat? 90013 90002 Any food can cause weight gain if you eat too much. Whether your diet is high in fat or high in carbohydrates, if you frequently consume more energy than your body uses, you’re likely to gain weight.90005 90002 Gram for gram, carbohydrate contains fewer calories than fat. Wholegrain varieties of starchy foods are good sources of fibre. Foods high in fibre add bulk to your meal and help you to feel full. 90005 90002 But foods high in sugar are often high in calories, and eating these foods too often can contribute to you becoming overweight. 90005 90012 Can cutting out wheat help me lose weight? 90013 90002 Some people point to bread and other wheat-based foods as the main cause of their weight gain.90005 90002 Wheat is found in a wide range of foods, from bread, pasta and pizza to cereals, biscuits and sauces. 90005 90002 But there’s not enough evidence that foods that contain wheat are any more likely to cause weight gain than any other food. 90005 90002 Unless you have a diagnosed health condition, such as wheat allergy, wheat sensitivity or coeliac disease, there’s little evidence that cutting out wheat and other grains from your diet will benefit your health. 90005 90002 Grains, especially wholegrains, are an important part of a healthy, balanced diet.90005 90002 Wholegrain, wholemeal and brown breads give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals. 90005 90002 White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown breads. 90005 90002 If you prefer white bread, look for higher fibre options. Grains are also naturally low in fat. 90005 90002 Find out if cutting out bread could help ease bloating or other digestive symptoms 90005 90012 What’s the role of carbohydrates in exercise? 90013 90002 Carbohydrates, fat and protein all provide energy, but your muscles rely on carbohydrates as their main source of fuel when you exercise.90005 90002 Muscles have limited carbohydrate stores (glycogen) and need to be topped up regularly. 90005 90002 A diet that is low in carbohydrates can lead to a lack of energy during exercise, early fatigue and delayed recovery. 90005 90012 When is the best time to eat carbohydrates? 90013 90002 There’s little scientific evidence that one time is better than any other. 90005 90002 It’s recommended that you base all your meals around starchy carbohydrate foods and you choose higher fibre wholegrain varieties when you can.90005 90002 Page last reviewed: 9 January 2020 90243 Next review due: 9 January 2023 90005 .90000 Which Foods Have Carbs ?: Diabetes Forecast® 90001 90002 The first step in counting carbs is figuring out which foods contain them. But that can be challenging. «Some people do not realize that milk has carbohydrate in it. They think it’s a protein food, «says Alison Evert, MS, RD, CDE, coordinator of diabetes education programs at the University of Washington Medical Center and a dietitian and diabetes educator at the Endocrine and Diabetes Care Center there.Others do not realize that fruit contains carbohydrate or that whole grain food, such as brown rice, is not a «free» food. It still contains carbohydrate. Here are food groups and a few examples of where you’ll find the most carbs: 90003 90002 90005 Dairy 90006 90007 Milk, yogurt, and ice cream 90003 90002 90005 Fruit 90006 90007 Whole fruit and fruit juice 90003 90002 90005 Grains 90006 90007 Bread, rice, crackers, and cereal 90003 90002 90005 Legumes 90006 90007 Beans and other plant-based proteins 90003 90002 90005 Starchy Vegetables 90006 90007 Potatoes and corn 90003 90002 90005 Sugary Sweets 90031 90007 90033 90006 90031 Limit these! 90033 90007 Soda, candy, cookies, and other desserts 90003 90002 It’s important to remember that carbohydrate is not inherently bad-your body needs the glucose for fuel-but it’s important to pick nutrient-rich food sources and pay attention to portion sizes.To do that, try visualizing what 15 grams of carb looks like in food. This can help you keep the carbs in your snacks and meals consistent. Foods that contain 15 grams of carbs include: 90003 90041 90042 A small piece of fruit 90043 90042 1 slice of bread 90043 90042 1/2 cup cooked oatmeal 90043 90042 1/3 cup cooked pasta or rice 90043 90042 4 to 6 crackers 90043 90042 1/2 cup black beans or other starchy vegetable 90043 90042 1/4 large baked potato 90043 90042 2/3 cup nonfat yogurt 90043 90042 2 small cookies 90043 90042 1/2 cup ice cream or sherbet 90043 90042 6 chicken nuggets 90043 90042 1/2 cup of casserole 90043 90042 1/4 serving of medium french fries 90043 90068 90002 From 90070 90031 21 Things You Need to Know About Diabetes and Nutrition 90033 by Stephanie A.Dunbar, MPH, RD, and Cassandra L. Verdi, MPH, RD (2014 року, American Diabetes Association) 90003 90074 Get more great tips on carb counting! 90075 90002 The basics of carb counting. 90003 90002 6 helpful tips for estimating portion sizes. 90003 90002 Our top carb-counting strategies. 90003 .90000 Starchy foods and carbohydrates — NHS 90001 90002 Types of starchy foods 90003 90004 Potatoes 90005 90006 Potatoes are a great choice of starchy food and a good source of energy, fibre, B vitamins and potassium. 90007 90006 In the UK, we also get a lot of our vitamin C from potatoes. Although potatoes only contain a small amount of vitamin C, we generally eat a lot of them. They’re good value for money and can be a healthy choice. 90007 90006 Although potatoes are a vegetable, in the UK we mostly eat them as the starchy food part of a meal, and they’re a good source of carbohydrate in our diet.90007 90006 Because of this, potatoes do not count towards your five portions of fruit and vegetables a day, but they can have an important role in your diet. 90007 90006 Potatoes are a healthy choice when boiled, baked, mashed or roasted with only a small amount of fat or oil and no added salt. 90007 90006 French fries and other chips cooked in oil or served with salt are not a healthy choice. 90007 90006 When cooking or serving potatoes, go for lower-fat or polyunsaturated spreads, or small amounts of unsaturated oils, such as olive or sunflower oil.90007 90006 For mashed potato, use lower-fat milk, such as semi-skimmed, 1% fat or skimmed milk, instead of whole milk or cream. 90007 90006 Leave potato skins on where possible, to keep more of the fibre and vitamins. For example, eat the skin when you have boiled or baked potatoes. 90007 90006 If you boil potatoes, some nutrients will leak out into the water, especially if you have peeled them. To stop this happening, only use enough water to cover them and cook them only for as long as they need.90007 90006 Storing potatoes in a cool, dark and dry place will help stop them sprouting. Do not eat any green, damaged or sprouting bits of potatoes, as these can contain toxins that can be harmful. 90007 90004 Bread 90005 90006 Bread, especially wholemeal, granary, brown and seeded varieties, is a healthy choice to eat as part of a balanced diet. 90007 90006 Wholegrain, wholemeal and brown breads give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals. 90007 90006 White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown bread.If you prefer white bread, look for higher-fibre options. 90007 90006 Some people avoid bread because they’re concerned about having a food intolerance or allergy to wheat, or they think bread is fattening. 90007 90006 However, completely cutting out any type of food from your diet could mean you miss out on a range of nutrients that you need to stay healthy. 90007 90006 If you’re concerned that you have a wheat allergy or intolerance, speak to a GP. 90007 90006 Bread can be stored at room temperature.Follow the «best before» date to make sure you eat it fresh. 90007 90004 Cereal products 90005 90006 Cereal products are made from grains. Wholegrain cereals can contribute to our daily intake of iron, fibre, B vitamins and protein. Higher-fibre options can also provide a slow release of energy. 90007 90006 Wheat, oats, barley, rye and rice are commonly available cereals that can be eaten as wholegrains. 90007 90006 This means cereal products consisting of oats or oatmeal, such as porridge, and wholewheat products are healthy breakfast options.90007 90006 Barley, couscous, corn and tapioca also count as healthy cereal products. 90007 90006 Many cereal products in the UK are refined, with low wholegrain content. They can also be high in added salt and sugar. 90007 90006 When you’re shopping for cereals, check the food labels to compare different products. 90007 90006 For more advice, read about healthy breakfast cereals. 90007 90004 Rice and grains 90005 90006 Rice and grains are an excellent choice of starchy food. They give us energy, are low in fat, and good value for money.90007 90006 There are many types to choose from, including: 90007 90066 90067 all kinds of rice — such as quick-cook, arborio, basmati, long grain, brown, short grain and wild 90068 90067 couscous 90068 90067 bulgur wheat 90068 90073 90006 As well as carbohydrates, rice and grains (particularly brown and wholegrain varieties) can contain: 90007 90066 90067 fibre, which can help your body get rid of waste products 90068 90067 B vitamins, which help release energy from the food you eat and help your body work properly 90068 90073 90006 Rice and grains, such as couscous and bulgur wheat, can be eaten hot or cold, and in salads.90007 90006 There are a few precautions you should take when storing and reheating cooked rice and grains. This is because the spores of some food poisoning bugs can survive cooking. 90007 90006 If cooked rice or grains are left standing at room temperature, the spores can germinate. The bacteria multiply and produce toxins that make you be sick (vomit) and have diarrhoea. Reheating food will not get rid of these toxins. 90007 90006 It’s therefore best to serve rice and grains as soon as they have been cooked.If this is not possible, cool them within 1 hour of cooking and keep them refrigerated until you reheat them or use them in a recipe such as a salad. 90007 90006 It’s important to throw away any rice and grains that have been left at room temperature overnight. 90007 90006 If you are not going to eat cooked rice immediately, refrigerate it within 1 hour and eat it within 24 hours. 90007 90006 Rice should be reheated thoroughly, reaching a core temperature of 70C for 2 minutes (or equivalent) so it’s steaming hot throughout.90007 90006 Rice should not be reheated more than once — it should be thrown away. Do not reheat rice unless it’s been chilled safely and kept in a fridge until you reheat it. 90007 90006 Follow the «use by» date and storage instructions on the label for any cold rice or grain salads that you buy. 90007 90004 Pasta in your diet 90005 90006 Pasta is another healthy option to base your meal on. It consists of dough made from durum wheat and water and contains iron and B vitamins. 90007 90006 Wholewheat or wholegrain are healthier than ordinary pasta, as they contain more fibre.We digest wholegrain foods slower than refined grains, so they can help us feel full for longer. 90007 90006 Dried pasta can be stored in a cupboard and typically has a long shelf life, while fresh pasta will need to be refrigerated and has a shorter lifespan. 90007 90006 Check the food packaging for «best before» or «use by» dates and further storage instructions. 90007 .90000 Foods to avoid with diabetes: Carbohydrates, grains, proteins, tips 90001 90002 Eating a healthful, balanced diet can help people with diabetes manage their condition and reduce their risk of health-related complications. It can also influence how well they feel and how much energy they have each day. 90003 90002 Having diabetes does not mean that a person has to stop eating the foods that they enjoy. People with diabetes can eat most foods, but they may need to eat some of them in smaller portions.90003 90002 In this article, we take a look at the foods that people with diabetes should avoid and provide some tips on good dietary options. 90003 Share on PinterestMany foods contain healthful carbs that are suitable for people with diabetes. 90002 Carbohydrates are an important source of energy, but a person with diabetes should be careful when choosing which carbs to eat and how to spread them evenly throughout the day. 90003 90002 There are three main types of carbohydrate in food: 90003 90002 Carbohydrates directly affect blood glucose levels more than other nutrients.The body breaks starches and sugars down into glucose. 90003 90002 The 90015 Dietary Guidelines for Americans 2015-2020 90016 recommend that most adults consume 130 grams (g) of carbohydrate each day. 90003 90002 Of these, 22.4-33.6 g should be fiber, depending on the person’s age and sex. 90003 90002 Carbs should make up 45-65% of an adult’s daily calories, while added sugars should constitute less than 10% of their calorie intake. 90003 90002 In the past, there were specific recommendations about how many carbohydrates people with diabetes should eat.90003 90002 Now, there are no set guidelines. A person can speak to a doctor or dietitian about their individual dietary needs, including how many carbohydrates to eat and when. Factors affecting these individual needs include height, weight, activity level, and medications. 90003 90002 A person with diabetes does not have to avoid carbs totally, but they need to be sure they are eating the right kind. 90003 90028 Carbs to avoid 90029 90002 Foods that consist of processed carbs and those that contain added sugars also provide energy, but they contain few nutrients.People should avoid these as far as possible. 90003 90002 Examples include: 90003 90034 90035 baked goods made with highly processed white flour 90036 90035 sweets, candies, and any foods with added sugar 90036 90035 white breads and cereals 90036 90041 90028 Healthful carbs 90029 90002 The body does not break fiber down in the same way as other carbs, so it does not raise blood sugar levels as quickly. Fruits, vegetables, legumes, and whole grains provide healthful carbs. They provide energy, fiber, and nutrients, such as vitamins and minerals.90003 90002 People with diabetes should limit their intake of unhealthful carbs and focus on healthful ones. They should also talk to their doctor about their carb intake, and keep track of how much they consume. 90003 90002 Monitoring the total carb intake per meal and during the day can help a person keep their glucose levels remain within the target range. 90003 90002 All grains contain starch, but whole grains can also contain essential vitamins, minerals, and fiber. 90003 90002 People with diabetes should limit or avoid: 90003 90034 90035 white bread, bagels, tortillas, cakes, muffins, and other baked goods containing white flour 90036 90035 white rice 90036 90035 white pasta 90036 90035 cereals, crackers, and pretzels that contain added sugar and no whole grains 90036 90041 90002 A 2012 study looked at the development of prediabetes and type 2 diabetes in people who consumed more than 59.1 g of whole grain a day compared with those eating less than 30.6 g. Those who consumed more whole grains had a 34% lower risk of their glucose tolerance becoming worse. 90003 90002 Another study found that eating two extra servings a day of whole grains reduced women’s chances of developing type 2 diabetes by 21%. 90003 90002 Healthful grains to eat include: 90003 90034 90035 brown or wild rice 90036 90035 barley 90036 90035 quinoa 90036 90035 oatmeal 90036 90035 amaranth 90036 90035 millet 90036 90035 high-fiber cereals that contain at least 5 g of fiber per serving 90036 90035 whole- grain sprouted bread that contains at least 3 g of fiber per serving 90036 90041 90002 The processing of refined carbs, such as white flour, partially breaks them down.As a result, the body absorbs the carbs and converts them to glucose quickly, which leads to an increase in blood sugar and leaves the person feeling hungry again soon after. 90003 90002 The body does not absorb all of the carbs from whole grains, and those that it does absorb will enter the bloodstream more slowly than processed carbs. For this reason, they are less likely to cause a blood sugar spike, and the person will feel full for longer. 90003 90002 Fiber is a healthful carb that people should eat every day.People with diabetes should limit the amount of sugar that they consume and pay careful attention to their intake of starch. 90003 90002 Protein helps the body build, maintain, and replace tissue. The body’s organs, muscles, and immune system consist of protein. The body can also break protein down into sugar, but this process is less efficient than breaking down carbs. 90003 90002 As with carbs, a person should choose their protein sources with care, especially if they have diabetes. 90003 90002 Eating red meat, such as beef, pork, and lamb, may increase the risk of diabetes, even at low levels of consumption.90003 90002 The authors of a review paper concluded that eating one 3.5-ounce serving per day of unprocessed red meat, such as beef, increased a person’s risk of developing type 2 diabetes by 19%. 90003 90002 A smaller serving of processed red meat, such as bacon, increased the risk by 51%. 90003 90002 The authors also noted that replacing red or processed red meat with other protein sources, such as poultry, fish, low-fat dairy, whole grains, or nuts, may cut the risk of diabetes by up to 35%.90003 90002 Protein foods that are also high in fat are not healthful for many people with diabetes as they can lead to weight gain and high levels of cholesterol and triglycerides — a kind of fat — in the body. 90003 90002 Proteins to avoid or limit include: 90003 90034 90035 red meat, such as beef, pork, and lamb 90036 90035 breaded, fried, and high-sodium meats 90036 90035 processed meats, such as bacon, hot dogs, and deli meats 90036 90035 ribs and other fatty cuts of meat 90036 90035 poultry with the skin on 90036 90035 deep-fried fish 90036 90041 90002 Proteins to eat include: 90003 90034 90035 beans 90036 90035 lentils 90036 90035 nuts 90036 90035 soy products 90036 90035 tofu 90036 90035 fish 90036 90035 seafood 90036 90035 poultry without the skin 90036 90035 eggs 90036 90041 90002 What is protein and why do we need it? Click here to find out more.90003 90002 Dairy foods provide calcium, protein, and vitamins. They also contain a sugar called lactose. 90003 90002 As long as they account for the carbs in their daily count, people with diabetes can consume dairy products, such as milk, yogurt, and cheese, every day. 90003 90002 Both type 1 and type 2 diabetes increase the risk of cardiovascular disease, and type 2 diabetes often occurs alongside obesity. For this reason, it is best to opt for low-fat dairy foods. 90003 90002 Full-fat foods can increase the levels of cholesterol in the blood and lead to a higher risk of heart disease than lower-fat options.90003 90002 Dairy foods to avoid or limit include: 90003 90034 90035 whole milk 90036 90035 full-fat yogurt 90036 90035 full-fat cottage cheese 90036 90035 full-fat cheese 90036 90035 full-fat sour cream 90036 90035 full-fat ice cream 90036 90035 sweetened yogurts 90036 90035 milk-based drinks with added sugar 90036 90041 90002 Dairy products to eat include: 90003 90034 90035 reduced-fat or fat-free foods 90036 90035 1%, 2%, or skim milk 90036 90035 low-fat plain yogurt 90036 90035 low-fat cottage cheese 90036 90035 low-fat sour cream 90036 90041 90002 Dairy alternatives, such as soy or nut milk, can be a healthful choice, but some brands contain added sugar.People should check the label before buying or consuming these products. 90003 90002 Fruits and vegetables provide fiber, vitamins, and minerals. These foods can help a person manage their body weight and reduce their risk of stroke, heart disease, some cancers, and other chronic diseases. 90003 90002 Some fruits may cause blood sugar levels to rise, but the increase is less severe than it would be after eating a sugary snack, cake, or ice cream. 90003 90002 For this reason, whole fruits, in moderation, make a good dessert.They provide high-quality carbohydrates and contain fiber that may help slow down the body’s absorption of glucose. 90003 90002 People with diabetes should take care when consuming the following: 90003 90002 90201 Fruit juice 90202: Even when people make it with fresh fruit, juice is more likely to cause a sugar spike than whole fruits, and it also provides less fiber. The reason for this is that juicing is a kind of processing that breaks down the fiber. Premade fruit juices often contain a lot of added sugar, so it is best to avoid these.90003 90002 90201 Dried fruit 90202: This contains concentrated natural sugars, which may spike blood glucose levels. 90003 90002 90201 Salt and sodium 90202: People with high blood pressure should also be wary of the sodium, or salt, levels in foods. Many processed foods, including canned and pickled vegetables, may contain added sodium. 90003 90002 Being mindful of their sodium intake can help people avoid high blood pressure. The Centers for Disease Control and Prevention (CDC) advise people to limit their sodium intake to no more than 2,300 milligrams (mg) per day.90003 90002 90201 Fruit salads 90202: Those that people make at home using whole fruits are usually more healthful than premade ones, which may contain syrup or added sugar. However, it is still easy to eat a lot of fruit in this way. A person with diabetes needs to account for the sugar content in the fruits and fruit products that they consume. 90003 90002 It is best to avoid or limit the following: 90003 90034 90035 dried fruit with added sugar 90036 90035 canned fruit with sugar syrup 90036 90035 jam, jelly, and other preserves with added sugar 90036 90035 sweetened applesauce 90036 90035 fruit drinks and fruit juices 90036 90035 canned vegetables with added sodium 90036 90035 pickles that contain sugar or salt 90036 90041 90002 Fruits and vegetables to eat include: 90003 90034 90035 raw, steamed, roasted, or grilled fresh vegetables 90036 90035 frozen vegetables 90036 90035 canned unsalted or low sodium vegetables 90036 90035 fresh, whole fruit 90036 90035 frozen fruit with no added sugar 90036 90035 canned fruit without added sugar 90036 90035 unsweetened applesauce 90036 90041 90002 Fat can provide essential fatty acids, such as omega-3, and it is an integral part of a healthful , balanced diet.Fat also helps the body absorb vitamins A, D, E, and K. 90003 90002 However, people need to choose the right types of fat, especially if they have diabetes. 90003 90002 Consuming unsaturated fats instead of saturated fats and trans fats can lower cholesterol and reduce the risk of heart disease. 90003 90002 Fats to avoid or limit include: 90003 90034 90035 butter 90036 90035 lard 90036 90035 certain oils, such as palm oil 90036 90035 cream-based dressings or dips 90036 90035 full-fat mayonnaise 90036 90035 French fries 90036 90035 breaded and battered foods 90036 90035 potato chips 90036 90035 many premade meals 90036 90035 burgers and most fast foods 90036 90035 many salad dressings 90036 90041 90002 The following contain healthful fats, which makes them better options, but people should always consume fats in moderation.90003 90034 90035 unsaturated oils, such as olive, sunflower, and canola oil 90036 90035 reduced-fat dressings or dips 90036 90035 salmon and other fatty fish 90036 90035 avocado 90036 90035 nuts 90036 90035 seeds 90036 90041 90002 Manufacturers often add extra sugar or salt to premade, reduced-fat foods to improve the flavor. Therefore, it is important to check the nutritional information label before buying or consuming low-fat or «lite» foods. 90003 90002 Learn more here about healthful and unhealthful fats.90003 90002 Sugary foods, sweets, and many desserts consist mostly of sugar and are low-quality carbohydrates. They often contain little to no nutritional value and can cause a sharp spike in blood glucose. 90003 90002 Sugar can also contribute to weight gain and the risk of heart disease and stroke. 90003 90002 Foods that are often high in sugar include: 90003 90034 90035 doughnuts 90036 90035 baked goods, such as croissants, breakfast pastries, cakes, and cookies 90036 90035 pizza dough 90036 90035 many sauces and condiments 90036 90035 table sugar 90036 90035 agave nectar and other sweeteners 90036 90035 maple and other syrups 90036 90035 desserts and candy bars 90036 90035 premade fruit-flavored yogurts 90036 90035 sodas 90036 90035 sweetened iced tea and lemonade 90036 90035 flavored coffee drinks 90036 90035 chocolate drinks 90036 90041 90002 Some alcoholic beverages may contain carbohydrates and added sugars.People should limit their consumption of alcoholic beverages, especially: 90003 90034 90035 beer 90036 90035 alcoholic fruit drinks 90036 90035 dessert wines 90036 90035 sweet mixers 90036 90041 90002 More healthful options include: 90003 90034 90035 whole fruits for mixers, especially apples, oranges, pears , or berries 90036 90035 unflavored, plain, or sparkling water 90036 90035 flavored water without added sugar or artificial sweetener 90036 90035 black coffee or coffee with low-fat milk 90036 90035 fresh, frozen, or dried fruit as a sweetener 90036 90041 90002 Artificial sweeteners are low in calories, but research has shown that they still have a negative effect on blood sugar by increasing insulin resistance.More studies are necessary to determine the extent of this effect. 90003 90002 Following the steps below may help a person eat healthfully and maintain their blood glucose levels: 90003 90034 90035 check blood sugar first thing in the morning and 2 hours after at least one meal a day 90036 90035 spread food intake across three meals a day with two or three snacks 90036 90035 eat a variety of foods 90036 90035 eat a reasonable portion (around 1 cup or less) of starch at every meal 90036 90035 only drink 1 cup of milk at a time to avoid blood sugar spikes 90036 90035 limit fat and cholesterol if consuming a higher-carb diet 90036 90035 always eat breakfast, and ensure that it contains whole grains, as these will help manage blood sugar and prevent overeating 90036 90035 satisfy hunger cravings with low-fat dairy, lean protein, or nuts and seeds, which contain valuable nutrients 90036 90035 avoid premade fruit juices that contain added sugar, and be mindful of the sugar content of 100% fruit juices 90036 90035 limit candies and opt for fruit- based desserts 90036 90035 use whole fruit as a sweetener instead of added sugar 90036 90035 limit or avoid all products with added sugar, including syrups 90036 90035 keep sodium and salt intake to a minimum 90036 90035 limit alcohol, which adds calories and can disrupt glucose levels 90036 90035 check the total carbohydrate content of foods 90036 90035 minimize artificial sweeteners, which can negatively affect gut bacteria and insulin sensitivity 90036 90035 take care with serving sizes, for example, by using a smaller plate 90036 90035 eat a similar, small amount five times a day to help balance blood sugar 90036 90035 keep a food record to monitor carbohydrate intake and blood sugar levels 90036 90041 90002 The key to healthful eating for everyone, including people with diabetes, is to eat a variety of healthful foods from each of the food groups and to avoid highly processed foods that are high in sugar, salt, and fat.90003 90002 Regardless of the types of food in a person’s current diet, plenty of healthful alternatives are available to try. Once a person has adjusted to a new diet, they may not even miss the foods that they used to eat. 90003 90002 A diabetes educator or dietitian can help with developing a healthful eating plan. They can recommend what foods to eat, how much to eat, and when to have meals and snacks. They will base these recommendations on various factors, including weight, physical activity level, medicines, and blood glucose targets.90003.