When you get diabetes, there’s need to control your foods. Processed foods mayh contain lots of falt, salt and sugar. “Planning ahead is one of the most important skills for eating healthy,” says Julie Pike, RD, CDE, of the Center for Pediatric Obesity and Diabetes Prevention Research at Indiana University Health in Indianapolis. It is important for us to avoid some of this processed foods :-
1) Chicken Nuggets
These ubiquitous finger foods dip nicely and satisfy hunger, but you’d do better to go for grilled chicken strips or a skinless breast. Whether you get them in a restaurant or out of the freezer section, chicken nuggets are made with heavy breading — which you may forget to count against your carbs for the day — and usually contain more salt, fat, and preservatives than anyone needs.
2) White Rice
Sure, white rice is inexpensive and easy to cook. But like all processed foods made with refined flour, including white bread and white pasta, it offers fewer nutrients than other varieties, and in return it raises your blood sugar. If you like rice and want better control of diabetes, try wild or brown rice — as well as barley, bulgur, quinoa, or whole-grain breads, pastas, or cereals — suggests Pike. They take a little longer to cook and they do cost more, but they’re healthier and tastier.
3) French Fries
Few people realize how many calories even a small serving of french fries can contain. This can make managing your weight and diabetes difficult, especially if you eat them frequently. And, like white rice, they don’t offer much in return for their effect on blood sugar levels. If you really like fries, bake them yourself at home, without oil. Or better yet, slice skin-on sweet potatoes into wedges and bake them. Skip the frozen supermarket varieties, which are often loaded with preservatives.
4) Canned Fruit in Heavy Syrup
Eating more fruits and vegetables helps people with type 2 diabetes stay healthy and feel full. If your budget is tight, canned produce is an option — it lasts longer and tastes good. Unfortunately, if you don’t read labels carefully, you could end up with fruit that has been canned in heavy, sugary syrup. You can lighten the sugar load of these processed foods by draining and rinsing the fruit, but it’s better to buy fruit canned in its own juice instead of syrup.
5) Potato Chips
When you have to watch your weight, as many people with type 2 diabetes must, potato chips and other fried snacks can quickly undermine your diet efforts. These processed foods add to your intake of calories, salt, and preservatives without providing much, if any, nutrition or fiber, which can help slow digestion a bit. “Plan ahead for those times when you want a crunchy treat, and have snack baggies of cut-up carrots, cucumbers, and radishes ready and at eye level in the refrigerator,” says Pike. Keep a bowl of fruit on the counter for a convenient nibble. Or have some veggie sticks, such as celery or zucchini, with a few tablespoons of hummus.
Having a lot of soda, even sugar-free soda, in your diet frequently correlates with a diabetes diagnosis. Most people switch to sugar-free or try to give up sugary drinks entirely to better manage their diabetes — and their weight. If it’s the tingly sensation of soda you crave, try club soda or sparkling water with a touch of lemon or lime juice for flavor. “Or infuse the water by adding a few berries and an herb like basil,” suggests Pike.
7) Foods With Added Sugars
Added sugars are common ingredients in many packaged foods, like cookies and snack cakes. Also, many foods that you might not realize contain added sugars actually do, such as sweet pickle relish, ketchup, jams and jellies, and salad dressings. The American Heart Association recommends limiting the amount of added sugars you consume daily to no more than 6 teaspoons (tsp), or 25 grams (g) for women, and 9 tsp, or 36 g for men. Read food labels and look for added sugars, such as high-fructose corn syrup, molasses, honey, or fruit juice concentrates. Try to develop a taste for foods that are less sweet to better manage type 2 diabetes.
8) Processed Meats
Although they don’t usually contain sugar, processed meats, which tend to be higher in fat and heavy on salt and preservatives, have been linked to an increased risk of type 2 diabetes. Instead of relying on lunch meats, deli meats, and various kinds of sausages, go for a leaner cut of meat that’s closer to it’s natural state. Try using leftovers from a roasted chicken for a lunch-box sandwich, for example. Also, build in more meatless options for type 2 diabetes control.
9) Fast-Food Hamburgers
This fast-food staple may be a diabetes risk factor for you. A study published in February 2010 in The American Journal of Clinical Nutrition showed that African-American women who eat hamburgers in a restaurant two or more times a week are much more likely to receive a diabetes diagnosis than those who do not. A small, plain hamburger probably isn’t the root of this problem — it’s more likely the oversized patties, buns, and toppings that are contributing to these statistics. If you’re eating out, opt for a small, grilled-
10) Sugary Cereals
Breakfast cereals in brightly colored boxes are a staple in many households. If you’re guessing that added sugar is part of the problem these processed foods pose for people with diabetes, you’re right. The other part is that they lack dietary fiber — and a high-fiber diet has been shown to help both prevent and manage diabetes. Look for cereals that provide about 5 g (or more) of fiber and contain less than 7 g of sugar per serving.
Source :-Every Day Health