Foods To Eat and Avoid will be the topic of the next two blog entries, below is a list of foods to avoid and how some modifications can be made so you don't have to miss out entirely!
First and foremost: Eating healthy with diabetes doesn't have to mean deprivation, starvation, or
bland and boring foods!!!
This however, does not mean that
anything goes.
Some foods really are best left on the table or in the store.
Everyone, with diabetes or without, would be wise to avoid or limit the foods
on this list because they are high in saturated fat and trans fat,
which contribute to heart disease risk. The foods are also high in added
sugar, which is an empty source of calories that can lead to weight
gain and throw off your sugar.
If you see some of your favorite foods on this
list, don't lose heart: There are several healthier options for you
to choose from. So you can have your fries and eat them, too, provided
they're baked rather than deep-fat fried.
1. Restaurant or Fast Food French Fries- while you should avoid these, you can always purchase and bake your own at home!
2.
Burgers or Fried Sandwiches- again, if you prepare the burger at home,
3oz is a perfect portion size and you can use condiments as well!
3. Fried Chicken- this should be avoided outside of the home due to the oils used to fry, however, you don't have to give up the fried chicken you love, try this recipe at home
Fried Chicken Breasts
4. Store-bought sweets- According to the U.S. Food and Drug Administration, 40 percent of
trans fats consumed in the United States come from commercially made
baked goods, such as cookies.
Sugar, butter, high-fructose corn syrup, shortening, margarine and
partially hydrogenated or hydrogenated oils are the biggest
saturated fat and trans fat contributors that can also pile on calories
and carbohydrates.
Instead of buying cookies, bake them at home!!!!
5. Purchases donuts and other baked goods- same as above!
. Garnering its
name for a reason (it's traditionally made with a pound of butter, eggs,
sugar, and flour), the U.S. Food and Drug Administration lists one
slice of pound cake as having 3.5 grams of saturated fat and 4.5 grams
of trans fat. There is no recommendation for any percentage of trans fat
as part of your daily calories. Avoiding all trans fats can help lower
cholesterol and manage your diabetes!
7. Frozen Meals
8. Processed lunch meats
9. Regular soft drinks
10. Flavored waters
11. Purchased smoothies
12. Fruit beverages- these sugar monsters make our list of worst foods for diabetics because they can be
high
in calories and sugar.
For example, even in Minute Maid 100% Juice
Blends there can be at least 29 grams of sugar, 120 calories, and 31
grams of
carbohydrate and this is just in an 8-ounce serving!
13.Milk shakes- These tasty treats are hiding places for bad-for-your-heart trans fat. They also are loaded
with calories and sugar.For example, a small chocolate milkshake at
A&W Restaurant has 700 calories, 1 gram of trans fat (with 29 grams
of total fat), and 60 grams of sugar. Topping it with whipped cream adds
more calories and sugar to your meal.
14. Frozen AND Purchased Pizza- both are equally bad for you, loaded with sodium, trans fats and cholesterol. Try making pizza at home with low sodium cheese, veggies for toppings, and a wheat crust!
Also be careful of:
Canned fruit- VERY high in sugar and preservative and ruins the nutritional value of your fruit
and Kettle Corn Popcorn- though popcorn can be a great healthy snack for diabetics, it is important to be careful of which kind you are choosing. You don't want to eat this sugar and saturated fat filled snack.
Fear not bloggers- all of these DON'TS have an alternative that you CAN have
The next blog entry will include recipes for these alternatives and others, but as a general rule, if you prepare your food at home (yes even the junk food) you are better off than buying it at a store or getting it at a restaurant!
If you'd like to get a jump start on these recipes, they can be found at
Diabetic Living Online
