weight lose

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

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.

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