1. Sugar-sweetened beverages
– Sodas and sweet drinks are high in carbs, which increase blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.
2. Trans fats- Artificial trans fats are extremely unhealthy.
– Trans fats are unsaturated fats that have been chemically altered to increase their stability. They’ve been linked to inflammation, insulin resistance, increased belly fat, and heart disease.
3. White bread, rice, and pasta
– White bread, pasta, and rice are high in carbs yet low in fiber. This combination can result in high blood sugar levels. Alternatively, choosing high-fiber, whole foods may help reduce blood sugar response.
4. Fruit-flavored yogurt
– Plain yogurt can be a good option for people with diabetes. However, fruit-flavored varieties are a very different story.- Fruit-flavored yogurts are usually low in fat but high in sugar, which can lead to higher blood sugar and insulin levels. Plain, whole milk yogurt is a better choice for diabetes control and overall health.
5. Sweetened breakfast cereals
– Many breakfast cereals are high in carbs but low in protein. A high protein, low carbs breakfast is the best option for diabetes and appetite control.
6. Flavored coffee drinks
– Flavored coffee drinks are very high in liquid carbs, which can raise blood sugar levels and fail to satisfy your hunger.
7. Honey, agave nectar, and maple syrup
– Honey, agave nectar, and maple syrup aren’t as processed as white table sugar, but they may have similar effects on blood sugar, insulin, and inflammatory markers.
8. Dried fruit
– Dried fruits become more concentrated in sugar and may contain more than four times as many carbs as fresh fruits do. Avoid dried fruit and choose fruits low in sugar for optimal blood sugar control.
9. Packaged snack foods
– Packaged snacks are typically highly processed foods made from refined flour, which can quickly raise your blood sugar levels.
10. Fruit juice
– Fruit juices contain at least as much sugar as sodas. Their high fructose content can worsen insulin resistance, promote weight gain, and increase the risk of heart disease.
11. French fries
– In addition to being high in carbs that raise blood sugar levels, french fries are fried in unhealthy oils that may promote inflammation and increase the risk of heart disease and cancer.
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