Introduction: Living with prediabetes or diabetes requires making mindful choices about your diet to support healthy blood glucose levels and reduce the risk of complications. While most foods can be incorporated into your meal plan, there are certain types that can affect blood sugar levels and promote inflammation, potentially increasing the risk of developing diabetes or worsening existing conditions. In this article, we will discuss five common food and drink types that should be limited in the diet of individuals with prediabetes or diabetes. By understanding the impact of these choices and making informed decisions, you can better manage your condition and support overall health.

1. Refined and Added Sugar: Refined sugar, as well as added sugars found in various food products, should be limited for individuals with prediabetes or diabetes. These sugars are commonly used to enhance the flavor, texture, and shelf life of baked goods and sugar-sweetened beverages. Consuming excessive amounts of added sugars has been linked to an increased risk of diabetes, heart disease, and obesity. It is recommended to limit added sugar consumption to no more than 25 grams (6 teaspoons) per day for women and 36 grams (9 teaspoons) per day for men. However, natural sugars found in plain milk, fruits, and some vegetables are generally acceptable.
2. Drinks with Added Sugars: Sugary beverages like regular soda, fruit punch, and sweetened iced tea are not ideal choices for individuals with prediabetes or diabetes. These drinks provide empty calories and lack essential nutrients. Consuming them can lead to weight gain and raise blood glucose levels. It is crucial to be mindful of the sugar content in these beverages and opt for healthier alternatives. Energy drinks, despite their popularity, often contain high amounts of added sugar and stimulants, which may negatively impact blood pressure and interact with certain medications. It's best to consult with a healthcare professional before consuming energy drinks regularly.
3. Flavored Coffee Drinks: While coffee itself has potential health benefits, flavored coffee drinks should be regarded as indulgent treats rather than healthy beverages. Flavored coffees often contain high amounts of added sugars, contributing to calorie intake without providing essential nutrients. Regular consumption of these drinks without adjusting your overall diet can lead to weight gain. For instance, popular flavored coffee options from coffee chains can contain significant calories and added sugar. Choosing lower sugar flavorings, using low- or no-calorie sweeteners, and opting for fat-free milk products can help reduce the calorie and sugar content.
4. Foods with Trans Fatty Acids: Artificial trans fats, commonly found in commercial baked goods, fried foods, packaged snacks, and frozen foods, should be limited or avoided. While trans fats do not directly raise blood glucose levels, they have been associated with increased inflammation, insulin resistance, belly fat accumulation, and adverse cholesterol levels. In many countries, the use of artificial trans fats has been banned, but it's important to read labels and avoid products that contain partially hydrogenated oils. Choosing healthier cooking and snacking options can help minimize trans fat intake.
5. Alcohol: For individuals with diabetes, alcohol consumption should be moderated or avoided entirely. Alcohol can interfere with liver function, impacting its ability to release glucose and potentially causing low blood sugar levels several hours after consumption. Furthermore, alcohol may interact with certain diabetes medications. Consulting with a healthcare professional is advisable to understand the potential effects of alcohol on individual health conditions and determine whether any amount of alcohol can be safely included in the diet.

Conclusion: While living with prediabetes or diabetes doesn't mean complete avoidance of certain foods or food groups, making informed choices and limiting specific types of food can promote healthy blood glucose levels and reduce the risk ofother chronic health conditions. By being mindful of your carbohydrate intake, avoiding excessive added sugars, and making healthier beverage choices, you can effectively manage your blood sugar levels and minimize the risk of complications.

It is essential to remember that carbohydrates are the primary source of energy for your body, and managing their intake is crucial for individuals with diabetes. Different forms of carbohydrates, such as starches, sugars, and fiber, impact blood glucose levels differently. Monitoring and controlling carbohydrate consumption is essential for maintaining stable blood sugar levels and preventing spikes or drops.

In addition to managing carbohydrate intake, it is important to work closely with healthcare professionals to develop a personalized meal plan that suits your individual needs and health goals. They can provide guidance on portion sizes, meal timing, and overall dietary recommendations.

Making small changes to your diet can have a significant impact on your overall health. Here are some key takeaways to remember:

1. Limit added sugars: Reduce your consumption of refined and added sugars found in baked goods, sugary beverages, and processed foods. Focus on natural sugars from whole foods like fruits.
2. Choose healthier beverages: Avoid sugary drinks and opt for water, unsweetened tea, or black coffee. If you prefer flavored coffee, use low- or no-calorie sweeteners and fat-free milk products.
3. Be cautious of trans fats: Read food labels and avoid products that contain partially hydrogenated oils. Opt for healthier cooking oils and choose snacks and baked goods made with healthier fats.
4. Moderate alcohol consumption: If you choose to drink alcohol, do so in moderation and consider its potential impact on your blood sugar levels and medication interactions. Consult with your healthcare professional for personalized advice.
5. Work with healthcare professionals: Collaborate with your healthcare team to develop a comprehensive diabetes management plan. They can provide guidance on nutrition, exercise, medication, and monitoring blood sugar levels.

Remember, managing prediabetes or diabetes is not just about restricting certain foods but making informed choices and adopting a balanced and healthy lifestyle. By focusing on whole foods, portion control, regular physical activity, and maintaining a supportive network, you can successfully manage your condition and lead a fulfilling life.

If you require additional support and resources, Healthline's free app Bezzy T2D can connect you with others living with type 2 diabetes, providing a supportive community and valuable insights. Download the app for iPhone or Android to access a wealth of information and connect with peers who understand your journey.

In conclusion, by being proactive in managing your diet, making wise food and beverage choices, and seeking guidance from healthcare professionals, you can effectively navigate prediabetes or diabetes and reduce the risk of complications. Your health is in your hands, and with the right approach, you can lead a vibrant and fulfilling life while successfully managing your condition.