Foods That Trigger Diabetes

Your physician tells you that you have higher-than-normal blood sugar levels and may be at risk for diabetes. Or you are not currently a diabetic, but you have a family history of diabetes. The foods that you eat can help raise your blood sugar level and increase your risk of diabetes, or lower it and decrease your risk.

What is Diabetes?

• Diabetes occurs when your body does not use or properly process insulin (a naturally occurring hormone in the body). You need insulin to convert sugar, carbohydrates, starches and food into energy to fuel your body. Pre-diabetes occurs when your blood sugar levels are higher than normal. Some 57 million Americans may have pre-diabetes.

Diet and Diabetes

• You must follow a special diet when you have diabetes. That same diet can help if you want to avoid diabetes. And the food that makes your diabetes worse is the food most likely to help trigger it.

Foods to Avoid

• Avoid sugar. This includes honey, brown sugar and high fructose corn syrup (HFCS). Limit starchy food (which turns to sugar) like white rice, white bread, potatoes and pasta. Stay away from greasy, fried or processed food (and no animal fats or trans fatty acids). Limit salt intake. Wine and alcohol should also be avoided.

Foods That Can Help

• Eat more proteins, particularly fish, soy and lentils. Complex carbohydrates with high fiber (such as vegetables, fruits and whole grains) are also good and help cleanse your system. Use monounsaturated and polyunsaturated fats.

Use the Glycemic Index

• The Glycemic Index is a system that rates foods according to how many carbohydrates they contain. Food is rated on a scale of 1 to 100. Any food that is high on the Glycemic Index is a food that may help trigger diabetes and should be limited.

Exercise in Addition to Diet

• Moderate exercise will help you burn off calories, process sugar and carbohydrates better and reduce weight.