a bad snack example would be something like a pretzel or crackers that have been packaged why
because they feature a lot of fast digesting carbs that can quickly elevate your blood sugar levels
and often they are manufactured with refined flour in reality the carbohydrate content of
these items may be higher than what they list on the nutrition label because studies actually show
that those snack items include 10 more carbs than they advertise so it is best to consume a
handful of ailments for example or a few low-carb vegetables with an ounce of cheese or something
when you're hungry in between meals and if you can just stop snacks altogether that will be the best
beverages sweetened with sugar and people with diabetes should definitely avoid these
12 ounces of can of cola for example has 40 grams of carbs making them extremely high in sugar
and since most diabetics are sticking to like 30 to 40 or 50 grams of carbs at max per meal
depending on their gender and activity level but 40 grams in a beverage is a lot another example
of a sugar-sweetened beverage like iced tea and lemonade has around 45 grams of carbs
a piece a cup or something eight ounces of soda for example or an apple juice has 25 grams of
carbs most of these are loaded with fructose syrup which is linked to insulin resistance
and diabetes the studies actually suggest that people who consume these sugary beverages
their risk of diabetes increase but also their fatty liver disease risk increases on the other
hand drinking water with a wedge of lemon which is only one gram of carb is practically calorie free
and is a far better superior options sugary drinks high fructose content might actually cause belly
fat that you don't want to have they raise your cholesterol they raise your triglyceride levels
all of these can be super dangerous a diet including for example 25 of calories from
high fructose beverages increases your insulin resistance and belly fat increase
and metabolic rate will go down and eventually you will develop obesity and diabetes it's best
to avoid the sugary drinks all together in order to keep your blood sugar levels under control
and lower the risk of pretty much any disease that you can think of
the trans fats are pretty much made synthetically and super harmful they're made by stabilizing the
unsaturated fatty acids with hydrogen like margarine peanut butter spreads creamers
frozen dinners all includes trans fats and the manufacturers of baked goods such as like the
crackers or muffins makers they typically add preservatives to help increase the shelf life
of their product and in spite of the fact that the trans fats don't directly increase your blood
sugar levels they have been associated with increased inflammation insulin resistance and
belly fat as well as lower hdl cholesterol levels and cardiovascular risk increase
and you know of course diabetes so how do you know there are actually trans fats in a product well if
a product label says partially hydrogenated in the ingredient list you should avoid
white pasta white rice and white bread so all those whites processed foods
they are high in glycemic index so people with type 1 and type 2 diabetes their if their
blood sugars are already high they should definitely avoid eating bread bagels and
all the refined flour products this isn't limited to refined white flour based items the researchers
actually found that even the gluten-free pasta etc they raise up your blood sugars and so forth
another study for example indicated that people with type 2 diabetes and mental disabilities
had actually a lower brain function after eating foods high in carbs
so if you're not feeling so sharp today after eating your beloved white bread
now you know why when someone is not so sharp they actually call them bread head literally
in my country in turkey where i used to live fiber content of these foods are extremely low
and as you know the fiber reduces the risk of blood sugar spikes etc now interestingly italians
in italy they make things a little differently than what we do in usa here they use high fiber
content in their food they use olive oil and they actually move their booties so they burned off
as you must know by now the swapping out low fiber foods with the high fiber ones will lower
your blood sugars for sure diabetics will also see a drop in their cholesterol as the fiber
binds the cholesterol and as a result the insulin resistance goes down what else does the high fiber
content do well it improves your gut flora which is extremely important for your overall health
so if you have diabetes starting your day with cereal is one of the worst things you can do
no matter how good for you they claim to be most cereals are loaded with sugar and carbs they also
supply very little protein which is a nutrient can help you feel full and satisfied for a long time
and help maintain the stable blood sugar levels throughout the day
for diabetics even healthy breakfast cereals are not the best option so stay clear of that
for example granola has 44 grams of carbs in a half cup of serving and also each serving
contains no more than seven grams of protein so more cereals should be avoided in favor of
protein-based low-carb breakfast to help manage the blood sugar and curb your appetite
now fruits and berries are fine right but a different story with the dried ones
so vitamin c potassium all this good stuff that comes vitamins and minerals and antioxidants
with the fruits are great but the dried fruits has a concentration of these nutrients and
since the water is removed everything becomes more concentrated well that also means that
the sugar concentration increases in them as well for example grapes will include 27 grams per cup
with you know a little fiber in there but one cup of raisins with the same thing a
dried 145 grams that's drastically different so you really have to wash out your portion
if you are eating dried fruits and if you cannot watch your portion just not worth it don't eat it
at all i mean the raisins have four times as much carbs as grapes think about that this is crazy
the carb content of some of the other dried fruits also higher than the regular fresh fruits so stick
with your fresh fruits if i were you eating like fresh berries or a little peppers and pears and
oranges with minimal sugar content will help you lose weight also keeping your blood sugar in check
coffee drinks with flavorings now a lower risk of diabetes has been associated with drinking coffee
don't get me wrong but fancy coffee drinks on the other hand like the ones you get in
the almighty starbucks store should be seen as a liquid dessert rather than a nutritious drink
the brain does not handle liquid also as well as solid foods so when you consume calories through
beverages you do not make up for it by eating less later which could result in weight gain so do not
get your calories through liquids carbohydrates are a lot in those flavored coffee drinks i'll
give you an example starbucks for example a 16 ounce of caramel macchiato which is around 500 cc
has around 60 grams of carbs whereas the blonde vanilla latte has around 30 grams of
carbs in the same serving size i would say choose regular coffee or espresso with a tablespoon of
heavy cream or half and half to keep your blood sugar under control and prevent the
weight gain but remember when you have diabetes you need to account for small blood sugar rice
due to caffeine in the coffee that may raise your adrenaline especially in the mornings
even if you don't have diabetes you should stay away from french fries why carbohydrate
content in potatoes is high to begin with and the carbohydrates can make up up to 35 grams of just
a medium potato with only two and a half grams of fiber so after everything is said and done though
fries may do way more harm than just your raising your blood sugar it's been proven that deep-frying
food creates hazardous substances which we call them glycation end products and aldehydes
at high concentrations it is possible that these chemicals actually cause a lot of inflammation
in your body and enhance the chance of getting sick tunnel studies actually connected those
high intake of fried foods such as french fries to heart disease and bunch of other cancers now
sweet potatoes are the greatest choice if you don't want to forgo potatoes completely so you can
bake them and eat them in moderation but here's a better option parsnips right so the parsnips are
good mesh parsnips look and taste similar to mashed potatoes and have lower amount of carb
here's the tip of the day if you're in love with sweet potato boil them when you boil as long as
possible you are going to change the chemical structure of that sweet potato preventing the
blood sugar spikes yes boiled sweet potatoes have a low to medium glycemic index as the boiling time
is longer for example when boiled for 30 minutes the sweet potatoes have a glycemic index around 46
but when boiled for only 8 minutes they have a glycemic index of 61. so huge difference right
people with diabetes may benefit from yogurt but a completely different story unfolds when it comes
to fruit flavored variations in general flavored yogurts are manufactured with non-fat or low-fat
milk and contains significant amount of carbs and sugar approximately like 60 of calories in one cup
of a serving of a fruit flavored yogurt come from sugar isn't that crazy i'd rather stick with my
high-fat plain creamy greek yogurt and guess what fayette is my favorite brand it's super
creamy here's another thing frozen yogurt is viewed as a healthier alternative to
ice cream by many people however it is possible that it contains as much sugar as ice cream if
not more so don't get deceived there i would say choose plain whole milk yogurt instead of
high sugar flavored yogurts that can spike your blood sugar and insulin and can harm everything
that you're dealing with your cholesterol diabetes and even your guts so plain whole milk contains
a lot less sugar although it has some natural carbs it's a lot better than the flavored rums
these are almost as bad as white table sugar and like candies or cookies that are all pretty
much the same they are different type of sugar but they're old sugar and they will raise your
blood sugar so they are all examples of natural sugars and they do not really have a lot of
fiber they're not like processed white sugars they're a little bit better but they're still
significantly specular blood sugar so stay clear of them