Certain foods, particularly those rich in carbohydrates, can cause blood sugars to rise quickly.
This can make you feel sluggish, cause high blood sugar, and even make you gain weight.
Eating just one whole-wheat bagel is about the same as eating four to six slices bread.
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Whole-wheat bagels are very carbohydrate-dense and can raise blood sugar quickly.
There arehealthier breakfast optionsthat can have a positive impact on your diabetes.
Additionally, because dried fruit is condensed, a serving is very small.
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For example, one serving of raisins is only 2 tablespoons.
It’s also much easier to rack up calories by drinking juice.
Margarine
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The intent of margarine is to reduce saturated fat and calories.
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However, some margarine spreads are made with partially hydrogenated oil (trans fat).
It is important to avoid trans fat, because it acts similarly to saturated fat.
When choosing a margarine, be sure to read the label.
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If it lists “hydrogenated or partially hydrogenated oil,” consider a different product.
Or avoid margarine altogether.
Hummus, mashed avocado, and nut butters are heart-healthy fat alternatives that make for great spreads.
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Fat-Free Salad Dressing and Low-Fat Peanut Butter
Thinking about purchasing low-fat peanut butter or fat-free salad dressing?
You might want to think again.
Often, fat is replaced with sugar in these products and they may contain more carbohydrates than regular versions.
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The Dietary Guidelines for Americans state that replacing total fat with overall carbohydrates does not lower cardiovascular disease risk.
This is often due to the fact that flour and sugar are added for texture or flavor.
Estimated nutrition facts for these popular condiments and sauces:
This can add up quickly.
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The best way to keep track of your intake is to always read labels when choosing these products.
Sugar-Free or No-Added-Sugar Foods
Many people assume thatsugar-freeand no-sugar-added food items will not affect their blood sugar.
This isn’t always the case.
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Sugar-free and no-sugar-added foods can still contain carbohydrates, especially if they contain milk or flour.
verify to always read the labels and consume these foods in moderation.
Flour and breading are starches and contain added carbohydrates.
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For example, a 3-ounce breaded chicken cutlet has about 10 grams of carbohydrate.
For people with diabetes, sweetened beverages can serve a purpose when blood sugar is low.
But on a daily basis, these types of beverages should be avoided.
Some beverages may contain hidden carbohydrates from added sweeteners.
This strips them of fiber, vitamins, minerals, and antioxidants.
These foods can cause big blood sugar spikes yet yield little to no nutritional value.
Instead of choosing refined grains, it is better to choose whole grains.
Low-fat peanut butter should be reduced or avoided.
People with diabetes may want to avoid or reduce the amount of starchy vegetables that they eat.
Some examples of starchy vegetables include corn, potatoes, peas, squash, and yams.
These foods tend to raise blood sugar to higher levels than non-starchy vegetables.
It may help to test your blood sugar after eating a starchy vegetable to see how it affects you.
Certain nuts can be good for people with diabetes.
These include almonds, cashews, peanuts, pine nuts, and pecans.
These nut choices contain heart-healthy fats, such as monounsaturated and polyunsaturated fats, which can help improve cholesterol.
Yes, many people with diabetes can eat carrots.
They are a non-starchy vegetable that can be on most people’s meal plan for diabetes management.
Your meal plan should include healthy foods from each of the food groups.
A healthcare provider can help you create a food plan that serves your dietary needs.
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