There are many foods that have been marketed and perceived as “healthier” options, especially for diabetics. Check out these foods that are not diabetic friendly foods.
» Artificial sweeteners. Contrary to popular belief, artificial sweeteners, such as aspartame and sucralose, are not healthy for people with diabetes to consume. A study published in the American Journal of Clinical Nutrition showed that both sugar-sweetened beverages consumption and artificially sweetened beverage consumption were associated with increased Type II diabetes risk. Numerous studies have shown that people who consume artificial sweetened beverages over a period of time have a higher BMI (body mass index) than those who do not. And if you are overweight/obese, this increases your chances of diabetes. This may because artificial sweeteners are anywhere from 150-600 times sweeter than table sugar. Frequent consumption can cause a shift in your sweet taste bud receptors, which leads to a desire for sweet foods.
» Skim milk. If you are going to drink milk, skim milk may not be the healthier choice compared to full fat milk. Most people assume skim milk is better since all the fat has been taken out. There is little evidence that low-fat milk is a healthier dietary choice. Lower fat milks gained popularity in the 1960s when saturated fat was believed to lead to weight gain and heart disease. Recent research is showing that saturated fat is not linked to heart disease like once believed. In fact, pairing good fats with sugar helps balance out a blood sugar spike. When you take out the fat, skim milk becomes a primarily carbohydrate beverage. A 15-year study from Tufts University researchers found that compared to people who eat the least dietary fat, people who eat the most have a 46 percent lower risk of developing Type 2 diabetes. Additionally, high-fat foods keep you full longer than sugary or high-carb foods, so it's possible that people who consume full-fat dairy are consuming fewer calories overall. When people reduce the amount of fat they eat, they tend to increase their intake of refined carbohydrates and sugar.
» Wheat bread. You may assume that wheat bread is a healthier option than white bread and won’t raise your blood sugar. Wheat bread still spikes your insulin levels like white bread. We buy whole wheat thinking we’re doing the right thing, and sadly wheat bread today may only contain a percentage of wheat and can still be labeled, “wheat bread”. In fact, many wheat breads are still enriched white flour and may contain sugar and high fructose corn syrup. » Granola bars. This may seem like a safe snack, but some granola bars contain up to 20 grams of sugar. Read your labels when choosing granola bars. Look for bars that contain ingredients you recognize with fiber, protein and healthy fats. Choose bars that have less than approximately 10 grams of sugar and at least 5 grams of protein or more. » Fruit juice. Fruit juice should never be a replacement for fruit. When you eat fruits, the flesh and the peel contain fiber that slows down the release of sugar into the blood stream. With whole fruit you also get the vitamins, minerals and enzymes that juice lacks. And, fruit juice doesn’t fill you up like whole fruits. When we eat fruit we feel fuller because of the fiber. However, when we drink juice, the number of fruits in a glass can be as many as 6+, but we don’t feel full since the flesh and fiber have been completely removed. » Low fat foods: Usually when something is labeled “low fat”, it means they have removed the fat and replaced it with added sugar or high fructose corn syrup to replace the flavor. Rarely does “low fat” equal healthier or sugar free.
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