Processed Foods
In the day and age of quick food options, it's easy to get confused. In fact, what you consider "healthy" may be just the opposite. To avoid the trap of processed foods, stick with natural choices. That means avoiding factory-prepared foods when at all possible. "If it comes from a box, beware. Sugar can be listed on labels in more than 50 different ways," Lund says. One of the biggest offenders is simple canned fruit. "These foods are canned in sugar with very little fiber. The less fiber and the more sugar a food has, the faster the absorption of sugar and the greater the spike," Lund says. She strongly urges clients to choose fresh fruits as the first option. But if you do eat canned fruit, opt for fruits packed in water as opposed to syrup. Another secret saboteur is pretzels. Pretzels are packed with white flour, which elevates blood sugar. Instead, Lund recommends choosing raw fruits and vegetables dipped in hummus or guacamole. "Fat and fiber lower the glycemic index," she says.
Sugary Liquids
Juice, soda, alcohol, unnatural smoothies and coffee drinks with added sugar are some of your blood sugar's worst enemies. That said, many people with diabetes don't know that they've made a poor choice when it comes to liquid finds. "Sugary liquids are some of the sneakiest ways for people with diabetes to raise blood sugar without even realizing it," Lund says. "For example, many people indulge in Chai Lattes from Starbucks thinking they are drinking delicious coffee drinks. In truth, drinks like these are full of sugar." Instead, she says to choose plain black coffee sweetened with stevia. Or consider adding ginger and lemon to soda water with a touch of yummy vanilla stevia. For days when you crave an after-work cocktail, Lund recommends choosing vodka or whiskey. "Both whiskey and vodka have lower sugar content than other choices. Just make sure your drink isn't laced with soda, juice or other sugary options." And by all means, watch it with the smoothies. "Juice is just as high in sugar as soda. And smoothies are often rooted in juice. Instead, make smoothies at home with a low sugar recipe of your choice. This will eliminate unnecessary blood sugar spikes," she notes.