The following foods and beverages should be avoided or consumed in moderation for people with diabetes:
1. **Snacks high in fast-digesting carbs**: Pretzels, crackers, and packaged snacks can elevate blood sugar levels.
2. **Sugary drinks**: Beverages like soda, iced tea, and lemonade contain high amounts of sugar and can increase the risk of diabetes.
3. **Trans fats**: Found in margarine, peanut butter spreads, creamers, and baked goods, trans fats can increase inflammation and insulin resistance.
4. **White pasta, rice, and bread**: These high-glycemic index foods can raise blood sugar levels.
5. **Breakfast cereals**: Most cereals are high in sugar and carbs, and low in fiber and protein.
6. **Dried fruits**: While fruits are nutritious, dried fruits are high in sugar and concentration.
7. **Fancy coffee drinks**: Flavored coffee drinks can be high in carbs and calories.
8. **French fries**: High in carbs and hazardous substances, fried foods can increase inflammation and disease risk.
9. **Fruit-flavored yogurts**: These yogurts are often high in sugar and carbs, and low in protein.
10. **Natural sugars**: While not as bad as refined sugars, natural sugars like honey, maple syrup, and agave nectar can still raise blood sugar levels.
Instead, opt for:
* Whole, unprocessed foods
* High-fiber foods like vegetables and whole grains
* Protein-based low-carb breakfast options
* Fresh fruits and berries
* Plain, whole-milk yogurt
* Boiled sweet potatoes (which have a lower glycemic index)
* Parsnips as a low-carb alternative to mashed potatoes
Here are the key facts extracted from the text:
1. Pretzels and crackers are bad snack examples because they contain fast-digesting carbs that can quickly elevate blood sugar levels.
2. Refined flour in packaged snacks may contain more carbs than listed on the nutrition label.
3. Studies show that snack items like pretzels and crackers may contain 10% more carbs than advertised.
4. A 12-ounce can of cola contains 40 grams of carbs.
5. Most diabetics stick to 30-40 grams of carbs per meal.
6. Sugar-sweetened beverages like iced tea and lemonade contain around 45 grams of carbs per serving.
7. Drinking water with a wedge of lemon is a low-calorie and low-carb alternative to sugary drinks.
8. Trans fats are made by stabilizing unsaturated fatty acids with hydrogen.
9. Trans fats are found in products like margarine, peanut butter spreads, creamers, and frozen dinners.
10. Trans fats are associated with increased inflammation, insulin resistance, and belly fat.
11. Partially hydrogenated ingredients on a product label indicate the presence of trans fats.
12. White pasta, white rice, and white bread are high in glycemic index and can raise blood sugar levels.
13. Gluten-free pasta can also raise blood sugar levels.
14. High-fiber foods like olive oil and whole grains can help manage blood sugar levels.
15. Italians tend to use high-fiber content in their food and have lower rates of diabetes.
16. Swapping low-fiber foods with high-fiber ones can lower blood sugar levels and cholesterol.
17. High-fiber content can also improve gut flora and overall health.
18. Most cereals are loaded with sugar and carbs and should be avoided by diabetics.
19. Granola contains 44 grams of carbs per half-cup serving.
20. Dried fruits like raisins and apricots have a higher concentration of sugar than fresh fruits.
21. Raisins have four times as many carbs as grapes.
22. Fresh fruits like berries, peppers, and pears are better options for diabetics.
23. Flavored coffee drinks like caramel macchiatos can contain up to 60 grams of carbs.
24. Regular coffee or espresso with heavy cream or half-and-half is a better option for diabetics.
25. Caffeine in coffee can raise adrenaline levels and affect blood sugar control.
26. French fries are high in carbohydrates and can raise blood sugar levels.
27. Deep-frying food creates hazardous substances that can cause inflammation and increase the risk of disease.
28. Sweet potatoes are a better option than white potatoes, but should be boiled to reduce glycemic index.
29. Boiling sweet potatoes for 30 minutes can reduce their glycemic index to 46.
30. Fruit-flavored yogurts are high in sugar and carbs and should be avoided by diabetics.
31. Plain whole milk yogurt is a better option than flavored yogurts.
32. Frozen yogurt can contain as much sugar as ice cream.
33. Plain whole milk contains less sugar than flavored yogurts.
34. Natural sugars like honey, maple syrup, and agave nectar can still raise blood sugar levels.