Just as there are guidelines about how to eat for diabetics, there are also recommendations about what not to eat if you’re diabetic. (I’d like to point out that non-diabetics probably wouldn’t be hurt by following these “don’t eat” commandments, too.) I found these from Everyday Health:
- Donuts.Whether glazed or jelly-filled, these little gems are full of saturated fat, tons of sugar, and not a single positive nutritional contribution to your diet. Just say no! Substitute a piece of low-glycemic fruit
(apple slices, half a banana) with organic peanut butter.
- Cheese. Oh man, this one kills me! I love cheese so much that it hurts, but it’s just chock-full of saturated fat and we already know that’s a no-no. I don’t know of a really good substitute but the article mentions Greek yogurt which might work if you like Greek yogurt (it’s not a favorite of mine yet but I’m still trying).
- Anything breaded and fried, including chicken fingers and fish sticks. Not only are these saturated fat bombs, they generally have way too much salt, too, which can contribute to high blood pressure. Substitute an ounce of nuts, just be careful to portion it out because if you’re anything like me, nuts can lead to overindulging.
- Potato chips, crackers, and tortilla/corn chips. Wow, this is another tough one. I love chips and salsa SO MUCH. These nutritional miscreants not only raise your bad cholesterol and add too many calories to your diet, they are also a “gateway” to high fat dips or other enhancers. Le sigh. Substitute baked whole-grain crackers with salsa instead.
- Packaged baked goods, like cookies. High in sugar, fat, and calories, they also fall into the bucket of carbohydrate sources that are quickly converted to sugar because they have absolutely no fiber to slow digestion. Good substitutes include baked whole grain crackers or fruit. I sometimes find that a hot cup of tea with non-fat milk and sugar substitute will satiate my craving for sweet junk food, too!
- Processed cereals. I am lucky that I don’t like, and never eat, sugary cereals. As a matter of fact, I rarely eat cereal of any kind. These diet demons are packed so full of sugar that there’s no room for any fiber – a bad combination. A better option for breakfast would be non-fat Greek yogurt with fresh fruit and just a light sprinkling of a cereal that has whole grain listed as the first ingredient.
There are a few of my all-time favorites on that list, so I’d better get to the store tonight to stock up on some alternate snack ideas. I know what to do, now it’s time to actually do it.
What are some of your “no-no” food items and what strategies do you employ to avoid them? Or do you include them in your daily life in moderation? Do tell!