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4. Fruit-Flavoured Yogurt: Plain yogurt can be a good option for people
with diabetes. However, fruit-flavoured varieties are typically made
from non-fat or low-fat milk and loaded with carbs and sugar. Frozen
yogurt can contain just as much or even more sugar than ice cream.
Opt for plain, whole-milk yogurt that contains no sugar which may be
beneficial for your appetite, weight control and gut health.
Bottom Line: Fruit-flavoured yogurts are usually low in fat but high in sugar,
which can lead to higher blood sugar and insulin levels. Plain, whole-
milk yogurt is a better choice for diabetes control and overall health.
5. Sweetened Breakfast Cereals: Eating cereal is one of the worst ways
to start your day if you have diabetes. Most cereals are highly processed
and contain far more carbs than many people realise. Even “healthy”
breakfast cereals are not good choices for those with diabetes. To keep
blood sugar and hunger under control, skip the cereal and choose a
protein-based low-carb breakfast instead.
Bottom Line: Breakfast cereals are high in carbs but low in protein. A high-protein,
low-carb breakfast is the best option for diabetes and appetite control.
6. Flavoured Coffee Drinks: Coffee has been linked to several health
benefits, including a reduced risk of diabetes. However, flavoured
coffee drinks are also loaded with carbs. Even “light” versions contain
enough carbs to significantly raise your blood sugar levels. Choose
plain coffee or espresso with a tablespoon of heavy cream or half and
half to keep your blood sugar and weight under control.
Bottom Line: Flavoured coffee drinks are very high in liquid carbs, which
can raise blood sugar levels and fail to satisfy your hunger.
7. Honey, Agave Nectar and Maple Syrup: People with diabetes are also
affected other forms of sugar which cause blood sugar spikes. These
include brown sugar and “natural” sugars like honey, agave nectar and
maple syrup. These sweeteners contain at least as many or more carbs
than white sugar. Your best strategy is to avoid all forms of sugar and
use natural low-carb sweeteners instead.
Bottom Line: Honey, agave nectar and maple syrup are not as processed
as white table sugar, but they may have similar effects on blood sugar,
insulin and inflammatory markers.
8. Dried Fruit: Fruit is a great source of several important vitamins and
minerals, including vitamin C and potassium. However, dried fruit has
no water leading to higher concentrations of these nutrients. This
makes their sugar content more concentrated. If you have diabetes,
eat low-sugar fruits like fresh berries which can provide health benefits
while keeping your blood sugar in the target range.
Bottom Line: Dried fruits become more concentrated in sugar and may
contain more than three times as many carbs as fresh fruits do. Avoid
dried fruit and choose fruits low in sugar for optimal blood sugar control.
9. Packaged Snack Foods: Pretzels, crackers and other packaged foods
are not good snack choices. They are typically made with refined flour
and provide few nutrients, although they have plenty of fast-digesting
carbs that can rapidly raise blood sugar. It is better to eat nuts or fruits.
Bottom Line: Packaged snacks are typically highly processed foods made
from refined flour that can quickly raise your blood sugar levels.
Health & Food
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