In a few words the foods to avoid when you are overweight or at risk of diabetes.
Avoid
When the level of blood sugar is too high, avoid all the foods that raise it quickly and significantly blood sugar (those with high glycemic index therefore), among them:
Ultra-transformed foods
Industrial breakfast cereals, corn-flakes, chocolate powders, pastries, cookies, chocolate bars, fruit desserts, dessert creams …
Refined foods
White flour, refined cereals (wheat, but rice, oat, barley …), white bread, sack bread, fast cooking rice, white sugar, red (it is actually colored with caramel) or blond, refined or hydrogenated oils, refined salt.
Sweet and quickly assimilable foods
Fruit juices, sodas, flavored sugary drinks, alcohol, potato in all its forms, fruits eaten outside meals or very ripe …
Favor
Conversely, all unprocessed or little processed foods are good: vegetables, legumes, animal proteins (fatty fish in particular).
On the cereal side, caution: you can consume a little oatmeal, rye bread and full rice.
For fruits, it is better to consume them in a meal (not alone outside a meal) and especially not too ripe (watch out for bananas).
Pulses
Azukis beans, white beans, red beans, coral lenses, green lenses, broken peas, chickpeas, yellow or green soy beans …
Complete/semi-complete cereals
Rather than buying flours, bread and white cereals, it is better to prefer them semi-complles or complete. Pseudo-cereal also have less effects on blood sugar as cereals: quinoa, amaranth, teff, buckwheat, fonio…
Instead of potatoes
Potatoes can advantageously be replaced by carrots, cauliflower, parsnip, Jerusalem artichokes or sweet potato, which do not mums blood sugar.
Natural sugars: sparingly
Full sugar, twig, coconut sugar, muscovado sugar, honey, agave syrup, maple syrup, fruit for dessert with meal, aromas and spices such as cinnamon and vanilla (to give taste without sweetening the preparations).
