Can Diabetics Eat Processed Foods? Tips To Make Healthier Food Choices For Better Blood Sugar Control

Making healthier food choices can help you keep blood sugar levels stable, control body weight and manage diabetes symptoms. Processed food, as we all know, has been linked to an increased risk of obesity, type 2 diabetes, high blood pressure among others. The fact is that a large number of foods, from milk in your breakfast to microwave meals, these days is processed.

Many processed foods are high in fat (including unhealthy trans fats), sodium, sugar and calories, but tend to be low in nutrients such as fiber, vitamins, and minerals. They also contain high amounts of artificial colors and flavors, and preservatives. Recently, a study published in the journal Science Transnational Medicine found that proportionate, a common food additive in bread and other baked goods, may disrupt metabolism and drive insulin resistance in mice and men, fueling weight gain and diabetes.

Why are processed foods especially bad for diabetics?

Processed foods can be particularly unhealthy for people with diabetes because they can have a negative effect on blood sugar control. A stated above, research has shown that certain chemicals in processed foods can contribute to the development of insulin resistance, type 2 diabetes and high cholesterol levels. Eating a diet high in heavily processed foods has been associated with various health problems, including heart disease and cancer.

Tips to make healthier food choices

It may be noted that not all processed foods are created equal, meaning they can range from minimally processed to heavily processed. For instance, some minimally processed food items like pre-cut fruits and vegetables, salad mixes, hard-boiled eggs, milk and juices are quality convenience foods that can be part of a healthy diet for busy people.

As a general rule, you should make a habit of avoiding foods containing high amounts of difficult to recognize ingredients. Contrary to their supposed aim, many processed foods may contain a relatively high number of added salt and sugars. Hot dogs, ready meals, fast foods, white bread, white pasta, cakes, pastries, biscuits, buns, margarine, etc, are some of the food items typically recommended to avoid.

Try to avoid or minimize your intake of processed foods by focusing more on a whole-food diet prepared and cooked at home. By adding plenty of whole foods, including fresh fruits and veggies, whole grains and beans, to your diet you’ll meet your nutritional needs while also improving your blood sugar control. It will also help you lose or maintain weight.

If you have diabetes and need help selecting more nutritious, less processed foods for a healthier diet, we suggest you consult with your doctor or a dietitian who can assist with meal planning as per your dietary preferences and health goals.

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