Like many who learn that they are diabetic, Erin became overwhelmed with new information and the need for a complete lifestyle revamp. Giving up white flour, white sugar and adding dietary fiber were just a few of the challenges she faced. And that was just the beginning.
The reality is that Erin's story is not unique. Many who suffer from diabetes are unaware of what they should and should not eat. As a result, the road to recovery becomes tricky -- laced with countless trials and tribulations.
So just what foods do professionals recommend avoiding? Following is a list of five foods that you may want to avoid in the wake of a diabetic diagnosis.
White Bread
Think white bread is a healthy choice? Think again. This American favorite ranks high on the glycemic index (GI), with a value of more than 70. This flags white bread when it comes to maintaining healthy blood sugar levels. Instead, choose sprouted whole-grain bread. Ezekiel bread is the classic favorite among those in the nutrition industry. To find this tasty alternative, check the frozen section of your favorite grocery or health store.
Desserts and Sugary Snacks
Sure, that handful of candy may taste great. Unfortunately, it wreaks havoc on blood sugar levels. In addition, it provides little to no nutritional value. "You'll still be hungry after you eat candy and sugary snacks because you didn't provide any nutrients to yourself," says Kristin Lund, a certified health coach specializing in diabetic nutrition. This makes for a lose/lose situation. If you're craving a sugary snack, opt for fresh fruit. "The fiber slows sugar absorption. And don't worry about a lack of satisfaction. The more you eliminate sugar from your diet, the more fruit will taste sweet to you," Lund says. However, she notes that some fruits contain more sugars than others. "Berries, cherries, and citrus fruits make great choices. However, dried fruits are higher in sugar and will cause a spike." Lund recommends all fresh fruits to clients as long as there is no interference with prescribed medications.
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.
High-Sugar Cereals
It's no secret that breakfast is the most important meal of the day. But what happens when you unknowingly choose a meal that's anything but blood sugar-friendly? Those in the health and fitness industry regularly warn consumers about a common breakfast misconception. That misconception is that cereal is a healthy choice. "People often grasp for the easy bowl of cereal in the morning, neglecting to consider the high amount of carbohydrates and hidden sugars lurking in their breakfast," says Ron Lombard, a registered nurse and fitness instructor. "In addition, they often forget that by adding milk they are also adding sugar." Lombard suggests sticking to well-rounded, high-protein breakfasts. "Eggs, whole-grain sprouted bread, and a slice of turkey bacon are great choices. And if you don't have time to cook, dive into some low-sugar yogurt. Greek yogurt is a great option because of the added protein." Packaged oatmeal can be another secret saboteur. "Flavored instant oatmeal is high glycemic and filled with hidden sugars," Lund says. "This makes it a poor breakfast choice for those with diabetes." If you're an oatmeal lover, she recommends starting from scratch. "Opt for slow-cooked or steel-cut oats. If you're short on time, cook them overnight in a slow cooker. And voila -- breakfast is ready when you wake up. For more flavor, add whole fresh fruit, cinnamon, raw nuts and a touch of honey."