Diabetes is a chronic disease that has reached
epidemic proportions among adults and children worldwide (1).
Uncontrolled diabetes has many serious consequences, including
heart disease, kidney disease, blindness and other complications.
Prediabetes has also been linked to these conditions (2).
Importantly, eating the wrong foods can raise your blood sugar
and insulin levels and promote inflammation, which may increase your risk of
disease.
These top food offenders contain high amounts of fat, sodium,
carbs, and calories that may increase your risk of high cholesterol, high blood
pressure, heart disease, uncontrolled blood sugar, and weight gain. The good
news is you can indulge in your favorite foods and still eat healthfully with
our satisfying and delicious alternatives.
Think
Twice Before Eating These Foods
At Diabetic Living, we believe that eating with diabetes
doesn't have to mean deprivation, starvation, or bland and boring foods.
However, 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, sodium, calories, or carbs,
or might contain trans fats. High amounts of sodium and saturated fat can lead
to heart disease, while excess sugars, high carb counts, and added calories can
cause unwanted weight gain and blood sugar spikes.
If you see some of your favorite foods on this list, don't
despair: We've picked healthier options for you to choose from that taste
great. So you can have your fries and eat them, too -- provided they're baked
rather than deep-fat fried.
Why Does Carb Intake Matter for People With Diabetes?
Carbs, protein and fat are the macronutrients that provide your
body with energy.
Of thesen three, carbs have the
greatest effect on your blood sugar by far. This is because they are broken
down into sugar, or glucose, and absorbed into your bloodstream.
Carbs include starches, sugar and fiber.
However, fiber isn't digested and absorbed by your body in the same way other
carbs are, so it doesn't raise your blood sugar.
Subtracting fiber from the total carbs in a food will give you
its digestible or "net" carb content. For instance, if a cup of mixed
vegetables contains 10 grams of carbs and 4 grams of fiber, its net carb count
is 6 grams.
When people with diabetes consume too many carbs at a
time, their blood sugar levels can rise to dangerously high levels.
Over time, high levels can damage your body's nerves and blood
vessels, which may set the stage for heart disease, kidney disease and other
serious health conditions.
Maintaining a low carb intake can help prevent blood sugar
spikes and greatly reduce the risk of diabetes complications.
Therefore, it's important to avoid the foods listed below.
1. Sugar-Sweetened Beverages
Sugary beverages are the worst drink choice for someone with
diabetes.
To begin with, they are very high in carbs, with a 12-ounce
(354-ml) can of soda providing 38 grams (3).
The same amount of sweetened iced tea and lemonade each contain
36 grams of carbs, exclusively from sugar (4, 5).
In addition, they're loaded with fructose, which is
strongly linked to insulin resistance and diabetes.
Indeed, studies suggest that consuming sugar-sweetened beverages may increase
the risk of diabetes-related conditions like fatty liver (6, 7, 8).
What's more, the high fructose levels in sugary drinks may lead
to metabolic changes that promote belly fat and potentially harmful cholesterol
and triglyceride levels.
In one study of overweight and obese adults, consuming 25% of
calories from high-fructose beverages on a weight-maintaining diet led to
increased insulin resistance and belly fat, lower metabolic rate and worse
heart health markers (9, 10).
To help control blood sugar levels and prevent disease risk, consume water, club soda or
unsweetened iced tea instead of sugary beverages.
SUMMARY: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
Industrial trans fats are
extremely unhealthy.
They are created by adding hydrogen to unsaturated fatty acids
in order to make them more stable.
Trans fats are found in margarines, peanut butter, spreads,
creamers and frozen dinners. In addition, food manufacturers often add them to
crackers, muffins and other baked goods to help extend shelf life.
Although trans fats don't directly raise blood sugar levels,
they've been linked to increased inflammation, insulin resistance and belly
fat, as well as lower "good" HDL cholesterol levels and
impaired arterial function (11, 12, 13, 14, 15, 16).
These effects are especially concerning for people with
diabetes, as they are at an increased risk of heart disease.
Fortunately, trans fats have been outlawed in most countries,
and in 2015 the FDA called for their removal from products in the US market to
be completed within three years (17).
Until trans fats are no longer in the food supply, avoid any
product that contains the words "partially hydrogenated" in its
ingredient list.
SUMMARY:Trans
fats are unsaturated fats that have been chemically altered to increase their
stability. They have been linked to inflammation, insulin resistance, increased
belly fat and heart disease.
3. White Bread, Pasta and Rice
White bread, rice and pasta are high-carb, processed foods.
Eating bread, bagels and other refined-flour foods has been
shown to significantly increase blood sugar levels in people with type 1 and
type 2 diabetes (18, 19).
And this response isn't exclusive to wheat products. In one
study, gluten-free pastas were also shown to raise blood sugar, with rice-based
types having the greatest effect (20).
Another study found that a meal containing a high-carb bagel not
only raised blood sugar but also decreased brain function in people with type 2
diabetes and mental deficits (21).
These processed foods contain little fiber, which helps slow down the absorption of sugar into
the bloodstream.
In another study, replacing white bread with high-fiber bread
was shown to significantly reduce blood sugar levels in people with diabetes.
In addition, they experienced reductions in cholesterol and blood pressure (22).
SUMMARY: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.
Flavored yogurts are typically made from non-fat or low-fat milk
and loaded with carbs and sugar.
In fact, a one-cup (245-gram) serving of fruit-flavored yogurt
may contain 47 grams of sugar, meaning nearly 81% of its calories come from
sugar (23).
Many people consider frozen yogurt to be
a healthy alternative to ice cream. However, it can contain just as much or
even more sugar than ice cream (24, 25).
Rather than choosing high-sugar yogurts that can spike your
blood sugar and insulin, opt for plain, whole-milk yogurt that contains no
sugar and may be beneficial for your appetite, weight control and gut health (26, 27).
SUMMARY: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
Eating cereal is one of the worst ways to start your day if you
have diabetes.
Despite the health claims on their boxes, most cereals are
highly processed and contain far more carbs than many people realize.
In addition, they provide very little protein, a nutrient that can help you feel full and
satisfied while keeping your blood sugar levels stable during the day (28).
Even "healthy" breakfast cereals aren't good choices
for those with diabetes.
For instance, just a half-cup serving (55 grams) of granola
cereal contains 30 grams of digestible carbs, and Grape Nuts contain 41 grams.
What's more, each provides only 7 grams of protein per serving (29, 30).
To keep blood sugar and hunger under control, skip the cereal
and choose a protein-based low-carb breakfast instead.
SUMMARY:Breakfast cereals are high in
carbs but low in protein. A high-protein, low-carb breakfast is the best option
for diabetes and appetite control.
6. Flavored Coffee Drinks
Coffee has been linked to several health benefits,
including a reduced risk of diabetes (31, 32, 33).
However, flavored coffee drinks should be viewed as a liquid
dessert, rather than a healthy beverage.
Studies have shown your brain doesn't process liquid and solid
foods similarly. When you drink calories, you don't compensate by eating less
later, potentially leading to weight gain (34, 35).
Flavored coffee drinks are also loaded with carbs. Even
"light" versions contain enough carbs to significantly raise your
blood sugar levels.
For instance, a 16-ounce (454-ml) caramel frappuccino from
Starbucks contains 67 grams of carbs, and the same size caramel light
frappuccino contains 30 grams of carbs (36, 37).
To keep your blood sugar under control and prevent weight
gain, choose plain coffee or espresso with a tablespoon of
heavy cream or half and half.
SUMMARY: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
People with diabetes often try to minimize their intake of white
table sugar, as well as treats like candy, cookies and pie.
However, other forms of sugar can also cause blood sugar spikes.
These include brown sugar and "natural" sugars like honey, agave nectar and
maple syrup.
Although these sweeteners aren't highly processed, they contain
at least as many carbs as white sugar. In fact, most contain even more.
Below are the carb counts of a one-tablespoon serving of popular
sweeteners:
In one study, people with prediabetes experienced similar
increases in blood sugar, insulin and inflammatory markers regardless of
whether they consumed 1.7 ounces (50 grams) of white sugar or honey (42).
Your best strategy is to avoid all forms of sugar and use natural low-carb sweeteners instead.
SUMMARY:Honey, agave nectar and maple
syrup are not as processed as white table sugar, but they may have similar
effects on blood sugar, insulin and inflammatory markers.
8. Dried Fruit
Fruit is a great source of several important vitamins and
minerals, including vitamin C and potassium.
When fruit is dried, the process results in
a loss of water that leads to even higher concentrations of these nutrients.
Unfortunately, its sugar content becomes more concentrated as
well.
One cup of grapes contains 27 grams of carbs, including 1 gram
of fiber. By contrast, one cup of raisins contains 115 grams of carbs, 5 of
which come from fiber (43, 44).
Therefore, raisins contain more than three times as many carbs
as grapes do. Other types of dried fruit are similarly higher in carbs when
compared to fresh fruit.
If you have diabetes, you don't have to give up fruit
altogether. Sticking with low-sugar fruits like fresh berries or a small apple can provide health benefits while keeping
your blood sugar in the target range.
SUMMARY:Dried fruits become more
concentrated in sugar and may contain more than three 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
Pretzels, crackers and other packaged foods aren't good snack
choices.
They're typically made with refined flour and provide few
nutrients, although they have plenty of fast-digesting carbs that can rapidly
raise blood sugar.
Here are the carb counts for a one-ounce (28-gram) serving of
some popular snacks:
In fact, some of these foods may contain even more carbs than
stated on their nutrition label. One study found that snack foods provide 7.7%
more carbs, on average, than the label states (48).
If you get hungry in between meals, it's better to eat nuts or a few low-carb vegetables with an ounce of
cheese.
SUMMARY:Packaged snacks are typically
highly processed foods made from refined flour that can quickly raise your
blood sugar levels.
10. Fruit Juice
Although fruit juice is
often considered a healthy beverage, its effects on blood sugar are actually similar
to those of sodas and other sugary drinks.
This goes for unsweetened 100% fruit juice, as well as types
that contain added sugar. In some cases, fruit juice
is even higher in
sugar and carbs than soda.
For example, 8 ounces (250 ml) of unsweetened apple juice and
soda contain 24 grams of sugar each. An equivalent serving of grape juice
provides 32 grams of sugar (49, 50, 51).
Like sugar-sweetened beverages, fruit juice is loaded with
fructose, the type of sugar that drives insulin resistance, obesity and heart
disease (52).
A much better alternative is to enjoy water with a wedge of
lemon, which provides less than 1 gram of carbs and is virtually calorie-free (53).
SUMMARY:Unsweetened fruit juice
contains at least as much sugar as sodas do. Its high fructose content can
worsen insulin resistance, promote weight gain and increase the risk of heart
disease.
11. French Fries
French fries are a food to steer clear of, especially if you
have diabetes.
Potatoes themselves are relatively high in carbs. One medium potato
with the skin on contains 37 grams of carbs, 4 of which come from fiber (54).
However, once they've been peeled and fried in vegetable oil,
potatoes may do more than spike your blood sugar.
Deep-frying foods has been shown to produce high amounts of
toxic compounds like AGEs and aldehydes, which may promote inflammation and
increase the risk of disease (55, 56).
Indeed, several studies have linked frequently consuming french
fries and other fried foods to heart disease and cancer (57, 58, 59, 60).
If you don't want to avoid potatoes altogether, eating a small
amount of sweet potatoes is your best option.
SUMMARY: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.
12. Nachos
You walk into a restaurant and you're feeling starved. A quick
scan of the menu and there they are: nachos, one of your favorites. You order
them as an appetizer and also order a meal. Unfortunately, most restaurant
nacho orders equate to and often exceed an entire meal's worth of calories,
carbs, and fat. For example, a regular order of Chili's Classic Nachos has 830
calories, 59 grams of fat, and 39 grams of carb.
Chili's Classic Nachos (regular order)*
830 calories
59 g total fat
31 g saturated fat
1,630 mg sodium
39 g carbohydrate
N/A cholesterol
830 calories
59 g total fat
31 g saturated fat
1,630 mg sodium
39 g carbohydrate
N/A cholesterol
Taco Bell Nachos Supreme*
430 calories
23 g total fat
4.5 g saturated fat
690 mg sodium
44 g carbohydrate
30 mg cholesterol
430 calories
23 g total fat
4.5 g saturated fat
690 mg sodium
44 g carbohydrate
30 mg cholesterol
You don't need to give up nachos to eat healthfully. Make a few
changes to the basic recipe, such as using reduced-fat cheeses and baked
tortilla chips like we do in our Loaded Nachos recipe. Finally, make the nachos
your meal, not your appetizer.
13. Coffee Drinks
A simple cup of joe with a little milk or even half-and-half can
be a low-calorie beverage perfect for a person with diabetes.
But many coffee-shop drinks rival decadent desserts for their high calorie,
carb, and fat contents. For example, a 16-ounce Starbuck's White Chocolate
Mocha (with whipped cream and 2 percent milk) comes in at 470 calories and 63
grams of carb. Similarly, a medium Dunkaccino contains 350 calories, while the
large size has almost 500 calories.
Starbuck's White Chocolate Mocha (with whipped cream) *
470 calories
18 g total fat
12 g saturated fat
0 mg sodium
63 g carbohydrate
50 mg cholesterol
470 calories
18 g total fat
12 g saturated fat
0 mg sodium
63 g carbohydrate
50 mg cholesterol
Dunkaccino (medium)*
350 calories
16 g total fat
13 g saturated fat
320 mg sodium
51 g carbohydrate
10 mg cholesterol
350 calories
16 g total fat
13 g saturated fat
320 mg sodium
51 g carbohydrate
10 mg cholesterol
There are equally satisfying (and cheaper!) beverage
alternatives that will help you keep your healthy eating plan on track. Try one
of these:
14. Biscuits and Sausage Gravy
Sometimes known as the bad boy on the breakfast buffet,
traditional biscuits and gravy is indeed high in calories, fat (particularly
saturated fat), and sodium. For example, the McDonald's Biscuit and Gravy*
entree has 570 calories and 13 grams of saturated fat.
That amount of saturated fat may not sound like too much, but
consider that the American Diabetes Association suggests eating less than 7
percent of calories from saturated fat -- and for most people, this is about 15
grams of saturated fat per day. Similarly, Bob Evans' Sausage Gravy* recipe has
1,828 milligrams of sodium, exceeding the ADA's recommended 1,500-milligram
maximum per day.
McDonald's Biscuit and Gravy*
570 calories
36 g total fat
13 g saturated fat
1,610 mg sodium
50 g carbohydrate
25 mg cholesterol
570 calories
36 g total fat
13 g saturated fat
1,610 mg sodium
50 g carbohydrate
25 mg cholesterol
Bob Evans Sausage Gravy recipe (includes biscuits)*
709 calories
44 g total fat
N/A saturated fat
1,828 mg sodium
46 g carbohydrate
71 mg cholesterol
709 calories
44 g total fat
N/A saturated fat
1,828 mg sodium
46 g carbohydrate
71 mg cholesterol
You can have all of the creamy comfort you love with our Crispy
Chicken Tenders and Savory Waffles with Herb Gravy recipe. It makes a great
dinner entree, too. Our Cheddar Biscuits and Country Sausage Gravy recipes also
offer healthier alternatives to enjoy the breakfast favorite.
15. Battered Fish Dinners
Fish: It's always a safe choice when managing your weight and
diabetes, right? It all depends on the preparation and the sides. A typical
breaded-fish meal, complete with sides such as fries, hush puppies, and
coleslaw, is simply best to avoid. The culprits are just about everything. For
example, a typical platter with two deep-fried fish fillets, hush puppies,
fries, and slaw comes to a total of more than 1,300 calories, 84 grams of fat,
113 grams of carb, and a whopping 3,000 milligrams of sodium. That's double the
suggested meal carb level of 45-60 grams for many people with diabetes and the
recommended 1,500-milligram daily maximum for sodium.
Another way to look at these dinners is through the lens of the
plate method for meal planning: The goal is to fill half your plate with
nonstarchy veggies, a quarter of your plate with a starch, and the remaining
quarter with a meat or other protein source. Typical fish platters, with an
emphasis on hefty protein and starch components, are the opposite of what
promotes a healthy you.
Long John Silver's meal (2 pieces battered pollock, 2 hush
puppies, fries, coleslaw, and tartar sauce)*
1,323 calories
84 g total fat
19 g saturated fat
3,005 mg sodium
113 g carbohydrate
100 mg cholesterol
1,323 calories
84 g total fat
19 g saturated fat
3,005 mg sodium
113 g carbohydrate
100 mg cholesterol
Red Robin Arctic Cod Fish and Chips*
1,118 calories
67 g total fat
N/A saturated fat
2,833 mg sodium
84 g carbohydrate
N/A cholesterol
1,118 calories
67 g total fat
N/A saturated fat
2,833 mg sodium
84 g carbohydrate
N/A cholesterol
16. Fruit Juice Beverages
Fruit beverages make our list of worst foods for diabetes
because they can be high in calories and sugar. For example, Minute Maid
Enhanced Pomegranate Blueberry 100% Juice Blend* has 29 grams of sugar, 130
calories, and 31 grams of carbohydrate in an 8-ounce serving. Minute Maid does
offer a line of low-calorie juice drinks with 2 grams of sugar or less per
8-ounce serving.
Reading labels is a great way to make the best choices. Also be
aware that nutrition information is per serving; many beverages that come in
cans or bottles contain more than one serving.
17. Deep-Fried Chinese Entrees
You want to make smart food selections when you're out and
about, so you think: Asian? Check. Chicken? Check.
Not so fast. While some Asian chicken dishes are great choices,
you're best taking a pass on items such as deep-fried orange chicken with white
rice. This breaded chicken swimming in sauce typically comes in at more than
400 calories and 43 grams of carb per serving, and that's without the steamed
white rice, which can often add another 200 calories and 44 grams of carb in a
typical 1-cup serving. Also, this type of dish usually comes without
vegetables.
When choosing an Asian chicken dish, opt for:
Here are the nutrition values for typical orange chicken
entrees. While the calorie and fat counts on the Lean Cuisine version are
reasonable, the meal would have a better nutrition profile with brown rice, a
cleaner ingredients line, and less sodium.
Panda Express Orange Chicken (excludes rice)*
420 calories
21 g total fat
4 g saturated fat
620 mg sodium
43 g carbohydrate
95 mg cholesterol
420 calories
21 g total fat
4 g saturated fat
620 mg sodium
43 g carbohydrate
95 mg cholesterol
Lean Cuisine Orange Chicken (includes rice)*
310 calories
8 g fat
1 g saturated fat
640 mg sodium
46 g carbohydrate
20 mg cholesterol
310 calories
8 g fat
1 g saturated fat
640 mg sodium
46 g carbohydrate
20 mg cholesterol
You can make a simple orange chicken dish at home using our
Teriyaki and Orange Chicken recipe. Sugar-free orange marmalade is the secret
ingredient behind the sweet orange flavor.
18. Cinnamon Rolls
One of the most tempting smells in the mall or airport is freshly
baked cinnamon rolls. But before you succumb, take a deep breath of fresh air
and consider that a typical "mall" cinnamon roll contains more than
800 calories and 120 grams of carb -- well over the 45-60 grams of carb
suggested for an entire meal for the majority of people with diabetes.
Sometimes even a homemade cinnamon roll can be over the top. For example,
Crowd-Pleaser Cinnamon Rolls with Cream Cheese Icing from BHG.com has 427
calories and 62 grams of carb per roll. With a few ingredient tweaks, you can
save carbs and calories and use more healthful ingredients, such as rolled oats
and whole grain or whole wheat flour.
Cinnabon Cinnamon Classic*
880 calories
36 g total fat
17 g saturated fat
830 mg sodium
127 g carbohydrate
20 mg cholesterol
880 calories
36 g total fat
17 g saturated fat
830 mg sodium
127 g carbohydrate
20 mg cholesterol
Crowd-Pleaser Cinnamon Roll*
427 calories
20 g total fat
N/A saturated fat
188 mg sodium
58 g carbohydrate
62 mg cholesterol
427 calories
20 g total fat
N/A saturated fat
188 mg sodium
58 g carbohydrate
62 mg cholesterol
19. Restaurant French Fries
It's no surprise that this fast-food staple is on our list.
French fries are loaded with saturated fat, sodium, and calories. Although most
fast-food restaurants now offer trans-fat-free fries, that doesn't make them
good for you. Here's a look at the nutritional breakdown for an order of large
fries from three fast-food chains.
Burger King*
500 calories
22 g total fat
3.5 g saturated fat
710 mg sodium
72 g carbohydrate
0 mg cholesterol
500 calories
22 g total fat
3.5 g saturated fat
710 mg sodium
72 g carbohydrate
0 mg cholesterol
Hardee's*
480 calories
27 g total fat
5 g saturated fat
1,020 mg sodium
73 g carbohydrate
0 mg cholesterol
480 calories
27 g total fat
5 g saturated fat
1,020 mg sodium
73 g carbohydrate
0 mg cholesterol
McDonald's*
500 calories
25 g total fat
3.5 g saturated fat
350 mg sodium
63 g carbohydrate
0 mg cholesterol
500 calories
25 g total fat
3.5 g saturated fat
350 mg sodium
63 g carbohydrate
0 mg cholesterol
To satisfy a craving for fries, try a more nutritious
alternative, such as oven-baked recipes. Use sweet potatoes for a big dose of
vitamin A and potassium.
20. Purchased Cookies
That cookie with all the sprinkles or chocolate chips could be
hiding trans fats. Butter, high-fructose corn syrup, shortening, margarine, and
partially hydrogenated or hydrogenated oils are the biggest saturated fat and
trans fat contributors, and they can also pile on calories and carbs. The U.S.
Food and Drug Administration cites the following foods that can harbor trans
fats:
Instead of buying cookies, bake them at home with our best
cookie recipes. Many recipes contain good-for-you ingredients, such as whole
grains and fruit.
21. Fried Chicken
Fried chicken is another restaurant staple and all-time favorite
comfort food that should be avoided. Frying the chicken adds significant carbs,
calories, sodium, and fat -- it turns a good protein choice into a healthy-meal
deal-breaker.
Here's a look at the nutritional breakdown for a fried chicken
breast versus a grilled chicken breast from a leading chicken restaurant, KFC:
KFC*
Extra Crispy Fried Chicken
490 calories
29 g total fat
4.5 g saturated fat
1,140 mg sodium
20 g carbohydrate
110 mg cholesterol
Extra Crispy Fried Chicken
490 calories
29 g total fat
4.5 g saturated fat
1,140 mg sodium
20 g carbohydrate
110 mg cholesterol
KFC*
Grilled Chicken
220 calories
7 g total fat
2 g saturated fat
730 mg sodium
0 g carbohydrate
135 mg cholesterol
Grilled Chicken
220 calories
7 g total fat
2 g saturated fat
730 mg sodium
0 g carbohydrate
135 mg cholesterol
22. Purchased Pie
Thinking about ordering a piece of French silk pie for dessert?
That one slice can pack up to 650 calories, 46 grams of fat, and 52 grams of
carb at a restaurant such as Village Inn.* What about the frozen variety you
might be tempted to grab while grocery shopping? It would be wise to check the
food label before putting it in your cart.
Sara Lee French Silk Pie (per slice)*
580 calories
42 g total fat
23 g saturated fat
300 mg sodium
44 g carbohydrate
75 mg cholesterol
580 calories
42 g total fat
23 g saturated fat
300 mg sodium
44 g carbohydrate
75 mg cholesterol
The good news is you don't have to say good-bye to your favorite
pie. Our delicious and easy pie recipes are a great way to get the taste you
crave without the excess calories, carbs, and fat. For example, our Silky
Chocolate Pie has only 235 calories and 9 grams of fat per serving.
23. Purchased Smoothies
If you're looking for healthier options at the drive-through
window, a fruit smoothie might seem like a good choice. Filled with fruit and
sold at colorful, fresh-looking hot spots, smoothies seem like great snacks or
lunch choices. Unfortunately, what you don't see is added sugar and extra-large
portion sizes.
For example, the Strawberry Whirl Jamba Juice Smoothie* has 46
grams of sugar, 220 calories, and 54 grams of carb in a 16-ounce serving.
Although it's fat-free and gives you 90 percent of your daily value of vitamin
C, the cons outweigh the pros for this fruit smoothie.
McDonald's McCafe Strawberry Banana Real Fruit Smoothie* comes
in three sizes. The smallest, 12 ounces, has 210 calories, 44 grams of sugar,
and 44 grams of carb. If you order the largest size, 22 ounces, it packs a
whopping 70 grams of sugar and 74 grams of carb.
24. Processed Lunch Meat
Think making a sandwich for lunch is a safe bet? Unfortunately,
processed lunch meat is full of sodium. Read the nutrition labels printed on
the packages you buy in the store, or ask a deli attendant to tell you the
nutrition information for fresh-sliced meat.
Some cold cuts are low in fat, such as Oscar Meyer Deli Fresh
Honey Ham;* it's 98 percent fat-free, but it packs a sodium overload with 650
milligrams in one serving.
Cut sodium by slicing meat you've roasted at home or by asking
your deli for meats lower in sodium. Enjoy sandwiches for lunch or dinner by
following our healthy sandwich recipes, made specifically for people with
diabetes.
Tip: Be aware of the sandwich toppings that turn a healthy
sandwich into a carb and fat disaster. Find tips on free foods to dress your
sandwich, such as spinach, cucumbers, and mustard.
25. Restaurant Hamburgers
Big, cheesy hamburgers can be high in saturated fat, the leading
factor in high cholesterol levels. However, there is no need to cut out
saturated fat completely -- the American Heart Association recommends limiting
saturated fat to 7 percent of your total daily calories.
Most restaurant chains post their foods' nutrition information
online or at their business locations. It's a good idea to check out a
restaurant's website before eating there so you'll be better prepared to make
smart food choices. If a restaurant's nutrition information isn't available,
ask the staff about lighter menu options. Here's a look at the nutritional
breakdown for a basic hamburger from three fast-food chains:
Burger King*
240 calories
9 g total fat
3.5 g saturated fat
490 mg sodium
28 g carbohydrate
30 mg cholesterol
240 calories
9 g total fat
3.5 g saturated fat
490 mg sodium
28 g carbohydrate
30 mg cholesterol
Hardee's*
270 calories
11 g total fat
4 g saturated fat
560 mg sodium
31 g carbohydrate
30 mg cholesterol
270 calories
11 g total fat
4 g saturated fat
560 mg sodium
31 g carbohydrate
30 mg cholesterol
McDonald's*
250 calories
9 g total fat
3.5 g saturated fat
480 mg sodium
31 g carbohydrate
25 mg cholesterol
250 calories
9 g total fat
3.5 g saturated fat
480 mg sodium
31 g carbohydrate
25 mg cholesterol
26. Purchased Doughnuts and Baked Goods
Commercially made baked goods, such as muffins, pastries, and
doughnuts, make our list of foods to avoid because of their high calorie,
sugar, and fat contents, plus some contain trans fats. For example, one glazed
cake doughnut from Dunkin' Donuts* has 360 calories, 22 grams of fat, 10 grams
of saturated fat, 44 grams of carb, and 19 grams of sugar.
Be sure to check food labels and look for fat-free, sugar-free,
or reduced-sugar varieties. However, the best way to control what you eat is to
make it yourself.
27. Frozen Meals
Frozen meals are convenient, but their high sodium and fat contents
can make them unhealthy choices for everyone in your family. If you do buy a
frozen meal when you're in a fix for dinner, try these tips:
One of the biggest culprits is the ultimate comfort food: pot
pie. Whether you pick up a frozen variety at the market or order one at a
restaurant, the pot pie is a megaviolator:
Marie Callender's Chicken Pot Pie (16 ounces)*
760 calories
42 g total fat
16 g saturated fat
1,480 mg sodium
76 g carbohydrate
30 mg cholesterol
760 calories
42 g total fat
16 g saturated fat
1,480 mg sodium
76 g carbohydrate
30 mg cholesterol
KFC Pot Pie*
790 calories
45 g total fat
37 g saturated fat
1,970 mg sodium
66 g carbohydrate
75 mg cholesterol
790 calories
45 g total fat
37 g saturated fat
1,970 mg sodium
66 g carbohydrate
75 mg cholesterol
Boston Market Chicken Pot Pie*
770 calories
45 g total fat
23 g saturated fat
1,100 mg sodium
60 g carbohydrate
100 mg cholesterol
770 calories
45 g total fat
23 g saturated fat
1,100 mg sodium
60 g carbohydrate
100 mg cholesterol
28. Regular Soft Drinks
Sugar-laden soda can derail your healthy meal plan and spike
blood sugar levels. Every 4 grams of sugar equals 1 teaspoon, so if your drink
has 30 grams of sugar, that's equal to consuming 7.5 teaspoons of sugar!
Beverages with high sugar content not only add calories and
carbs, but they may cause weight gain. Of course, there are diet versions of
many drinks that are made with artificial sweeteners (sugar substitutes) and
other healthier alternatives, such as sparkling water with fruit.
29. Purchased Cakes
Dessert is not off-limits for people with diabetes, but some
desserts are better choices than others. Would you still eat that tempting
piece of cake if you knew it had 2 grams of trans fats and 25 grams of sugar in
one small serving? Many commercially baked cakes, such as those sold by
Pepperidge Farm,* contain trans fats, which can lead to high cholesterol and
risk of cardiovascular disease.
Portion and moderation are the keys to enjoying a sweet treat
and taking care of your diabetes. And if you can have your cake and eat it,
too, with better-for-you ingredients, you win!
Tip: There is no recommendation for any percentage of trans
fat as part of your daily calories. Avoiding all trans fats can help lower
cholesterol.
30. Flavored Water
Flavored water can be convenient, but the sugar hidden inside
isn't worth the price. Often high in sugar and carbs, flavored water is
surprisingly a top offender.
For example, Glaceau Vitamin Water*
has 12.8 grams of sugar, 48 calories, and 12.8 grams of carbohydrate in an
8-ounce serving. The catch: This water beverage is sold in a 20-ounce bottle
that contains 2.5 servings. If you drink the whole thing, you get close to
triple the sugar (32 grams), calories (120 calories), and carbohydrate (32
grams).
Make a better choice by picking from the VitaminWater Zero line
of flavored waters, which have 0 calories, 7 grams of carb or less, and 0 grams
of sugar.
31. Frozen Pizza
Pizza ranks high among favorite foods in the United States. It's
delicious, it's convenient, and you can eat it with your hands -- plus, it's an
icon of football games, birthday parties, and movie nights. The downside is
that many commercially made pizzas are full of calories that can blow a meal
plan in one slice.
Tip: Some frozen pizzas are three or more servings but look
like just one or two -- keep that in mind when assessing the nutrition
information. Buy a veggie pizza or doctor up a plain one with fresh herbs and
your favorite veggies.
Frozen pizza is convenient, but many varieties are high in
calories, sodium, carbs, and fat. Here is the nutrition information for one
slice of these popular frozen pizzas:
California Pizza Kitchen Signature Pepperoni, Original Restaurant-Style
Crust*
340 calories
15 g fat
6 g saturated fat
780 mg sodium
32 g carbohydrate
40 mg cholesterol
340 calories
15 g fat
6 g saturated fat
780 mg sodium
32 g carbohydrate
40 mg cholesterol
DiGiorno Original Rising Crust Pepperoni Pizza*
320 calories
12 g fat
5 g saturated fat
960 mg sodium
38 g carbohydrate
30 mg cholesterol
320 calories
12 g fat
5 g saturated fat
960 mg sodium
38 g carbohydrate
30 mg cholesterol
The upside to pizza? It's a fun, simple dish to make at home,
where you can control the sodium, fat, carbs, calories -- and the ingredients.
Buon appetito!
32. Milk Shakes
Rich, thick milk shakes from sit-down restaurants or fast-food
joints are loaded with sugar and calories, but they also could be hiding
bad-for-your-heart trans fats.
For example, a 16-ounce chocolate milk shake at A&W Restaurant*
has 700 calories, 1 gram of trans fat (with 29 grams of total fat), and 100
grams of carb. Topping it with whipped cream adds more calories and sugar to
your meal.
McDonald's* also offers these tempting treats, but beware of the
reality when you sip down the 16-ounce chocolate shake: 700 calories, 20 grams
of fat, 1 gram of trans fat, and 114 grams of carb.
33. Restaurant Pizza
Take-out pizza is a go-to meal for many families. But pizza from
a restaurant or take-out spot is just as bad as the frozen stuff. Here's a tip:
Cut sodium, fat, and calories by choosing a thin-crust pizza with veggies or
lean meats like ham or chicken, and resist extra cheese.
Here's a breakdown for one slice of hand-tossed 14-inch (large)
cheese pizza:
Domino's Pizza*
290 calories
11 g fat
5.5 g saturated fat
640 mg sodium
35 g carbohydrate
25 mg cholesterol
290 calories
11 g fat
5.5 g saturated fat
640 mg sodium
35 g carbohydrate
25 mg cholesterol
Papa John's*
290 calories
10 g fat
4.5 g saturated fat
720 mg sodium
37 g carbohydrate
25 mg cholesterol
290 calories
10 g fat
4.5 g saturated fat
720 mg sodium
37 g carbohydrate
25 mg cholesterol
Pizza Hut*
350 calories
17 g fat
6 g saturated fat
730 mg sodium
35 g carbohydrate
30 mg cholesterol
350 calories
17 g fat
6 g saturated fat
730 mg sodium
35 g carbohydrate
30 mg cholesterol
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