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What foods should be avoided for a healthy diet?

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Ricardo Gómez Huelgas, internal medicine member of SEMI.

In the framework of world diabetes day 2022, which will be on November 14, eleven internists from the Diabetes, Obesity and Nutrition Working Group of the Spanish Society of Internal Medicine (SEMI) star in a campaign in which they propose this 14N a day without sugar with useful recommendations to raise awareness about the need to adopt a healthy diet for better control of blood glucose levels and this pathology, which affects 1 in 7 adults in Spain. It is a disease of systemic character which can lead to multiple health complications and affect different organs target (including heart, kidney, eyes, or brain).

Ricardo Gomez Strikesan internist who is a member of SEMI, affirms that “in order to make citizens aware of the importance of fighting diabetes and of the need to implement preventive and public health measures, SEMI proposes to celebrate this November 14 a day without sugar. The idea is that for 24 hours we eliminate all sugars from our diet, on the one hand as a gesture of solidarity towards patients living with diabetes and, on the other, as a wake-up call to the authorities to implement more intense measures to promote healthy diet”.

Francis Xavier Carrascoan internist member of SEMI and former coordinator of the SEMI Diabetes, Obesity and Nutrition GT, affirms that “living without sugar is possiblegradually get used to the natural flavor of food, it’s worth it”.


healthy diet without sugar

Lola Garcia de Lucasan internal medicine member of SEMI, for his part, stresses the importance of organizing healthy diets: “To eat well, prepare your menus every day, avoid refined sugars and processed foods. Go shopping with a healthy mind.” An opinion you share Maribel Perez Sotointernal medicine member of SEMI: “If we want to reduce refined sugars in the diet we have to stop eating sweets, cakes and industrial pastries. We can replace them with biscuits that we cook at home using cereals and wholemeal flours. We can sweeten them with dates, pumpkin or roasted sweet potato”.

Secondly, Jose Maria Fernandezan internal medicine member of SEMI, indicates: “avoid sugary drinks, not only will you not lose in flavor, but you will gain in health. Significantly reducing the kilocalories ingested, thus reducing the progression to possible diabetes, and if you already have it, clearly improving its control”.

In the same way, Alfredo Michanan internist who is a member of SEMI, explains that “it is possible to give up sugar using sweeteners. Sugar substitutes do not affect blood glucose levels and, to date, no study has been able to show that they are harmful.

Paul Miramontesan internal medicine member of SEMI, focuses on nutritional information, recalling that “within the planning of dietary treatment for diabetic patients, it is very important to know the nutritional information of food. That is why, when we are going to choose a certain type of food, we will have to take into account the amount of added sugars, saturated fats or if they are more or less processed foods. This will be able to help us to make a much more adequate diet”.


Avoid processed foods

On the other hand, the importance of fresh fruit is what lola lopez, an internist who is a member of SEMI, stresses: “Diabetic patients need to add fruit to their diet, just like any other person. The important thing is to know which fruit to take. We are going to avoid all kinds of fruit that comes processedin the form of compote or jam, as well as those fruits that are dry, such as raisins, since the volume is small and the glucose concentration is very high.

Paul Perezan internal medicine member of SEMI and scientific director of Imibic, indicates that “another important aspect is limit the consumption of ultra-processed foods as much as possiblewhich are those that have undergone some type of industrial processing, such as potato chips, sausages or pastries, which are foods that are very rich in salt, added sugars and trans fats, which are harmful to health”.

Finally, Peter Paul Marriedan internist who is a member of SEMI and coordinator of the SEMI Diabetes, Obesity and Nutrition GT, recalls that “another strategy we can use to eliminate sugar from our diet is season our dishes with other productssuch as cinnamon or vanilla, and in this way supplement that potential absence of flavor if we remove the sugar”.

Although it may contain statements, data or notes from health institutions or professionals, the information contained in Medical Writing is edited and prepared by journalists. We recommend the reader that any questions related to health be consulted with a health professional.

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