Because the carbohydrates that we eat raise our blood sugar, and because high blood sugar is the definition of diabetes, it makes sense for those of us who have diabetes to reduce how much carbohydrate we eat, write Drs. Eric Westman and Mary Vernon in the journal Nutrition & Metabolism. The list of those carbohydrate foods to avoid is actually a short one that’s easy to remember.
Wheat is worst
Most important is to avoid wheat in any form – and this specifically includes wheat flour. Wheat is addicting, and of course breaking any addiction is difficult, so for most people the better approach is to go cold turkey. Wheat is a poison, as Dr. William Davis makes clear in his book that I reviewed at Lose Your Wheat Belly for Diabetes Health.
Starch spikes your sugar
Eliminate as much of the other starches besides wheat as you can. The worst of these are baked potatoes, because they have the highest glycemic index, meaning that they make your blood sugar spike the most. Grains in general have a lot of high-glycemic starch. After wheat and potatoes, the starches that will raise your blood sugar the most are rice and corn.
Sugar is shocking
As much as possible, eliminate table sugar, high-fructose corn syrup, and fructose, except in small amounts of low-glycemic fruits like avocados, green peppers, and citrus. You can’t eliminate these sugars when you eat out, but try your best. Eliminating these sugars at home is easy because we have a great natural non-caloric sweetener, stevia.
Sodas are sad
Stop drinking any sugar-sweetened beverage. They raise both our blood sugar level and our weight. Avoiding sodas sweetened with sugar, including those sweetened with high-fructose corn syrup, is easy because of the non-caloric alternatives that we have.
Juicing is jeopardous
Don’t juice fruits or vegetables. Studies show that food in liquid form are much less satiating. Juicing needlessly raises glycemic index of any food by stripping out the fiber.
This is just a start
These are the most concentrated starches and sugars that wreck the most havoc with our diabetes. As soon as you eliminate them from your diet the sooner you will be able to control your diabetes and regain your health.