7 ‘Good’ Habits to Give Up for Type 2
Diabetes
You
know that managing type 2 diabetes isn't only about taking medication, so
you've been trying to make better food and lifestyle choices. But figuring out
what's healthy -- and what isn't -- can be confusing. Case in point: the
following seven habits, which seem like they're good for you but could actually
be sabotaging your efforts.
Best
and Worst Meals for Diabetes-Savvy Dining
1.
Buying "sugar-free" foods
The
supermarket is brimming with packaged items that appear to be diabetes-friendly
because they don't have added sugar. But many contain carb-containing sugar
substitutes, so they have the potential to send your blood sugar levels
soaring. Before you put something in your cart, check the nutrition facts to
see how many grams of carbs are in each serving.
2.
Swapping meals for meal replacement bars
Losing
weight can improve your condition, and relying on meal replacement bars might
seem like an easy way to slim down.
Many
meal replacement products are aimed at athletes, so they can be high in
calories. Others contain ingredients such as sugar alcohols (like sorbitol and
mannitol), which can cause stomach trouble.
Occasionally
munching on a bar for breakfast when you're pressed for time is OK (as long as
you pay attention to the nutrition info), but in general it's smarter to stick
with real meals.
3.
Loading up on vitamins and supplements
Most
people with diabetes don't need extra vitamins and supplements. A diet that has
lots of fruit and vegetables should provide all the nutrients you need. Taking
a multivitamin may help fill in nutritional gaps, but it can't match the real
thing: food.
Some
people take supplements like cinnamon or chromium to try to keep their blood
sugar levels stable, but it's unclear whether these work. If you choose to try
them -- or any supplement -- tell your doctor, to make sure it's safe for you
and won't interact with any medication you’re taking.
4.
Drinking juice
Yes,
it's made from fruit; but natural doesn't always equal healthy. One cup of
apple juice, for example, has 25 grams of sugar and only 0.5 grams of fiber.
An
apple, on the other hand, has less sugar (19 grams) and more fiber (4.5 grams),
so it will satisfy you longer and help stabilize your blood sugar. What's more,
a study found that drinking juice every day increases the risk of developing
diabetes -- but regularly eating whole fruit lowers it.
5.
Downing diet soda
It
may be calorie-free, carbohydrate-free, and sugar-free, but you can still
overdo it. One study found that overweight people who rely on diet soda end up
taking in more calories from food. Why? Diet-drink lovers may think they're
"saving" calories on drinks and can afford to splurge on food.
Another possible reason is that artificial sweeteners confuse your body because
they taste sweet but don't provide calories. If you're craving a cola once in a
while, it's fine to treat yourself. But you should usually fill your glass with
water and other unsweetened beverages, like plain iced tea.
6.
Avoiding all high-fat foods
A
little fat is good for you, assuming you choose the right kinds. While you
should limit saturated fats (found in meat and dairy products), and avoid trans
fats altogether, monounsaturated and polyunsaturated fats are healthy.
You
may also be surprised to learn that certain high-fat foods seem to have
benefits for people with diabetes. Eating nuts in combination with higher-carbohydrate
foods may help prevent blood sugar levels from rising too sharply. Other
studies have shown that people who eat avocados are less likely to get
metabolic syndrome (a cluster of symptoms that includes high glucose levels).
Just remember to keep portion sizes small, because the calories can add up
quickly.
7.
Nibbling on 100-calorie snack packs
Many
people open pack after pack because each one seems so tiny. They end up eating
more than if they started with a "regular" container. In one study,
people who were given nine small bags of chips ended up eating almost twice as
much those who were given two large bags.
So
be honest with yourself: Can you really stop after one? If not, put the box
back on the shelf.
