Get my comprehensive list of foods to eat and avoid here https://goo.gl/J5XyUV
If you are like me you would much rather hear a positive message than a negative one. But sometimes we need to hear the “you can’t” message just as much as the “you can.”
This video is going to give you general guidelines about foods to avoid. It doesn’t mean you can never have them, but the foods on this list are ones that you might partake of only on special occasions and celebrations.
So let’s get started.
The first group of foods you should avoid is pretty obvious actually….sugary foods. By this I mean those foods that are pretty much all sugar.
Table sugar (sucrose) is basically half glucose and half fructose. Fructose gets metabolized and converts to fat at a higher rate than does glucose. The World Health Organization recommends that those with Type 2 diabetes take on no more than 25 grams of sugar per day. That is not a lot.
The main problem we find is that with all the processed foods these days, you can be eating a lot of sugar without even knowing it. That is why we must be good label readers. Now let me say that not all carbs and sugars are exactly the same. While it is good to read those labels for carbs and sugars, also be aware of the glycemic index and load of a food.
But, did you know some of these products are loaded with sugar?
Many pasta sauces
Many breakfast cereals
And the list goes on and on
I am also sad to inform you that this includes much of what we would consider desserts. Cookies, pies, cakes, you know, all the good things? LOL We have got to watch out for those. There are certainly some sugar free or reduced sugar substitutes in this category that are really good however.
I am not saying you should never eat sugar. I have an entire video as a matter of fact devoted to sugar. In moderation, plan a “sugar” day. Don’t let your birthday pass without a piece of cake. Eat a candy bar every now and then. But, as in all the foods I am mentioning today, avoid, but don’t cut out. Moderation is the key.
Another group of foods we really need to stay away on a regular basis from is pasta. I know, it is one of my favorites too! But even the best of pastas has a medium GL at best and most have a rather high GL. Even the whole grain pasta can be hard on the blood sugar. Even those made from Durham Wheat can raise blood sugar. The problem is a little pasta is OK, but the sauces we put on them are usually the problem. And honestly, who wants to eat pasta without a sauce on them? If we could stick to the half cup serving and go very light on the sauce, pasta could be a once a week food. But we all know we are going to eat more than half a cup and we are going to load on the sauce. So avoid this as an every week type food.
Another food we really need to keep our distance from is potatoes. I know, a baked potato with butter, sour cream, cheese, bacon, shew, I am getting hungry just thinking about it. But potatoes are just way to high on the carb scale, the GI scale and the GL scale. This goes for things like French fries, potato chips, baked potatoes, pretty much anything that has to do with a white potato. Now, as an alternative you can sneak in a baked sweet potato on occasion. I know, sweet is better than regular for diabetes, go figure.
Dried fruits is something you will need to avoid. The main reason is that when the water is removed from these fruits, like raisins and prunes, the sugars are intensely concentrated. Some diabetes “experts” want you to stay away from most fresh fruits altogether, I think that is a mistake. Most fresh fruits have an extremely low GL and do not impact your blood sugar like some believe. While on the topic of fruit, stay away from canned fruit that is packed in heavy syrup. Heavy syrup is another word for sugar. If you get canned fruit, look for those canned it either their own juice or water.
Rice is something we need to watch. Some will say only white rice is “bad rice” but there are some others that need to be avoided. Even whole grain rices can have a high GI or GL. I agree that most white rice needs to be avoided. White rice has an adverse effect on your blood sugar. Most experts when talking about rice will also lump in white bread and white flour. I am not one of them. White bread has a low GL, almost as low at whole wheat on a slice per slice comparison. While I don’t advice having sandwiches on white bread every day, I also don’t put it in a category of avoidance.