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(CMR) Some foods are marketed as healthy but could be detrimental to our health. If you have diabetes, you need to be conscious of your food. When you go shopping, there are some foods that you should avoid. Here is a list of some of these foods:
Skip regular soda and sip sparkling water instead- According to certified diabetes specialist Amy Kimberlain, if you have diabetes, you're allotted approximately 30 to 45 grams (g) of total carbs per meal if you're a woman, and 45 to 60 g per meal if you're a man. If you drink a can of soda, you already used up 39 grams (g) of your carbohydrates for the day. A can of soda is equivalent to more than 9 teaspoons of sugar. All that sugar makes your blood sugar harder to control.
You may also want to avoid smoothies- Smoothies may sound healthy, but they can pack a sugary carb punch, especially if they're oversize and made with sweetened fruit, sugar syrup, and sweetened yogurt. In general, one cup of fruit smoothie has 25 g of carbs, including 18 g of sugar. You may want to read the labels or ask the restaurant what amount the sugar is in the smoothie you are having. Or you may want to make your own diabetes-friendly smoothie at home.
Cut back on Coffee drinks- According to the USDA, a medium frozen coffee drink could pack a whopping 67 g of carbs, most of which come from added sugar. This does not mean you have to completely give up coffee; you could try a regular coffee with sugar-free hazelnut syrup, some vanilla extract, or a dash of cinnamon for added flavor.
Avoid fried food- Fried foods like french fries and chicken. Fried foods are usually breaded, which can add up to lots of carbohydrates, unhealthy fats, and calories. Also, too much fat in your diet can lead to weight gain, she adds, which can worsen type 2 diabetes. Try roasting and baking instead.
Avoid fatty cuts of meat- Limit fatty cuts of meat and choose foods that supply healthy fats, such as fish, nuts, and avocado, as well as lean proteins like skinless chicken and tofu. Fatty meats include poultry with skin, ground meat with a high-fat percentage, prime cuts of beef, and processed meats like sausage and bacon.
Avoid packaged sweetened foods or snacks-Packaged snacks and baked goods like cookies, doughnuts, and snack cakes typically contain refined carbs that cause a sharp spike in your blood sugar and lead to weight gain when eaten in excess.
Avoid heavily processed salt foods- Most packaged foods use salt as a preservative. High salt intake can increase your blood pressure. If you have diabetes, you are already at risk of getting heart disease; you do not need added complications.
Eat higher fiber fruits instead of drinking juice- Juice may seem healthy, but it can also raise your blood sugar level. Limit your intake of juice, or make your own juice at home.
Choose energy and protein bars carefully- Granola, energy, or protein bars seem like a healthy option. Still, if you check the list of ingredients present, you will be surprised that many have huge sugar content and artificial ingredients. It is recommended that you check the nutrition facts for calories and grams of carbohydrates to accurately determine how to fit a bar into your daily food choices.
Avoid sweetened yogurt- People often believe that it is healthy if it is yogurt. However, this is not always the case. Sometimes, a yogurt has added sugar. Greek yogurt is usually the best option. Yogurt that contains sprinkles, granola, or candies will have more carbohydrates and sugar.
Choose plain oatmeal over-sweetened cereal- Most breakfast cereals have added sugar. Although they are often marketed as healthy, if you have diabetes, you may want to avoid them. It is better to stick to oatmeal; choose plain steel-cut or old-fashioned oatmeal and add your own fruit and a bit of cinnamon for sweetness.