Creating a Diabetic Diet Plan: 30 Foods to Avoid

The American Diabetes Association notes that an effective diabetic diet plan will improve blood glucose, reduce the risk of high blood pressure and cholesterol, and help maintain a proper weight. Your eating pattern is also an important factor in your blood glucose levels. The timing of your meals, how much you eat in a sitting, and the type of foods you eat all contribute to your overall meal plan. If you've just been diagnosed, avoiding the following foods is one of the first steps toward taking control of your diabetes.

1 of 30 White Rice

White rice is high in starches and refined grains. Refined grains are digested by the body quickly and are processed like sugar. Despite having no sugar in the food, white rice can cause blood glucose spikes that can be dangerous for people with diabetes. Harvard researchers found a 27% higher risk of diabetes in people who ate high amounts of white rice compared to those who ate low amounts in a 2012 study. White rice is low in some nutrients, particularly fiber. Fiber impacts blood glucose in more measured amounts, more consistently, over a longer period of time.

Instead, opt for brown rice. It has more fiber than it's white rice counterpart and isn't associated with spikes in blood sugar. The rice bran oil found in the grains also has been shown to lower LDL levels.

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