6 foods that are surprisingly bad for diabetics

6 foods that are surprisingly bad for diabetics

Diabetes is a condition affecting millions of people worldwide. It interferes with the body’s ability to process blood sugar, or blood glucose. Every single diabetes patient probably knows that they must eat healthy to maintain normal blood sugar levels. However, the problem is that many foods marketed as healthy and considered diabetes-friendly can actually cause a spike in blood sugar levels. In this article, we’ve listed foods many people don’t know are bad for diabetics.

Brown rice
When thinking of healthy rice, brown rice is the first thing that comes to many people’s minds. It is a whole grain that has the bran, germ, and endosperm intact. Indeed, brown rice is healthier than white rice, thanks to its rich fiber content. But it also contains a high amount of carbohydrates, which quickly break down into glucose, sending blood sugar levels soaring. Before making a brown rice recipe, it’s important to watch the portion size to prevent a spike in blood sugar.

Dried fruits
Many people have the habit of noshing on dry fruits. But these fruits, particularly raisins, are bad food choices for those with diabetes. When a fruit is dried, it loses all water, resulting in a higher concentration of its various nutrients, including sugar and carbohydrates. Raisins should particularly be avoided as they have more than four times the amount of carbohydrates as grapes. One should also avoid dried apricots, mangoes, and cranberries. Fresh berries and a small apple are a healthier alternative.

Yogurt
Yogurt is thought of as a healthy, digestion-boosting food. But that may be true only if it’s plain yogurt with no added sugar. However, most yogurt varieties sold in the market are fruit-flavored, meaning they’re loaded with sugar and carbohydrates. They are typically made from nonfat or low-fat milk, which is prepared by adding stabilizers, thickeners, and more sugar. A better approach is to opt for plain yogurt and top it with fresh fruits for added flavor.

Fruit juice
Fruit juice is as healthy as the whole fruit, right? Wrong! In fact, it’s one of the worst things for diabetics. It has a similar effect on blood glucose as sodas and other sugar-sweetened beverages. Store-bought fruit juices are usually loaded with sugar to improve their flavor. Even if the product doesn’t contain added sugar, fruit juices tend to be high in carbohydrates, and they lack fiber, vitamins, and other nutrients, all of which can be provided by consuming a whole fruit instead.

Honey
Honey is often used instead of white table sugar in many recipes. However, research claims that honey and other forms of natural sugar, such as agave nectar and maple syrup, can boost blood sugar levels. Moreover, these sweeteners contain about as many carbs as white sugar, despite being less processed. So, it may be wise to steer clear of all forms of alternative sweeteners.

Breakfast cereal
Cereals are a go-to breakfast option for many people. However, for those with diabetes, it can be one of the worst ways to start a day. That’s because most cereals available are highly processed and contain excess sugar and carbohydrates. Besides, they provide a minimal amount of protein, which plays an important role in maintaining a stable blood sugar level throughout the day. For breakfast, it’s best to skip cereal and opt for protein-rich, low-carb recipes.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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Ways to manage and avoid rheumatoid arthritis

Rheumatoid arthritis (RA) is a common health condition that leads to pain, swelling, loss of function, and joint stiffness. While the exact cause of RA is not known, healthcare experts say that factors like the environment, genes, and hormones influence the condition. Some people experience the disease for a short period, while others experience chronic symptoms. In either case, it is always good to learn a few ways to manage and avoid rheumatoid arthritis. Regular exercise Gentle exercises regularly will help strengthen the muscles around the joints. Speak to your doctor about the exercises suitable for your condition. Starting with a simple walk and then moving on to biking will also benefit your muscles. Learning relaxation techniques Other than exercise, involving yourself in relaxation activities can also help improve rheumatoid arthritis. Guided imagery, muscle relaxation, yoga, and guided imagery are a few relaxation methods to help soothe the pain. Practicing  Tai chi The method is preferred to relieve stress in a person's life. Studies have further revealed that Tai chi helps improve mood and quality of life in people with rheumatoid arthritis. The method combines gentle exercises, stretching, and deep breathing. Be sure to learn from a professional instructor, and avoid any movements that may increase your pain. Eating healthy foods Several foods can help reduce the effects of rheumatoid arthritis. Fish is one such food good for RA. It contains omega-3 fatty acids, vitamins A, D, and other properties known to reduce inflammation in people with RA. Including foods like walnuts, strawberries, oranges, kale, spinach, and low-fat dairy products can also help limit the pain caused by rheumatoid arthritis. Steering clear of pollutants Pollutants in the environment like chemicals used for cleaning and manufacturing may also trigger health problems linked to RA. According to research, if people with the HLA gene have rheumatoid arthritis, they might experience an increase in inflammation when exposed to chemicals like dioxin. Foods to avoid There are several foods that can worsen the symptoms of rheumatoid arthritis. Some of them are: Red meat Red meat is high in saturated fats and omega-6 fatty acids. Saturated fats are known to worsen the symptoms of rheumatoid arthritis, such as increasing the pain in the joints. Research indicates that people who cut down on meat found a significant reduction in the inflammation of their joints. Fried Foods Foods cooked in oils are generally high in saturated fat and omega-6 fatty acids. Fried foods also contain salt, breading, and added sugars. These elements are known to increase inflammation and the symptoms of RA. Fried foods can also lead to other health conditions like obesity. Processed foods Though processed foods are easy-to-cook, they contain sugars, saturated fats, and refined flour. These ingredients can trigger the symptoms of rheumatoid arthritis and also worsen any existing symptoms. Gluten Foods like wheat, barley, triticale, and rye are rich in a group of proteins called gluten. And people who eat foods rich in gluten are susceptible to an increased risk of RA. Furthermore, those with celiac disease are even more likely to develop the symptoms of rheumatoid arthritis.

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