These 10 food groups most impact blood sugar & insulin level and promote inflammation.
- Sugar-sweetened beverages. 8-12 ounces may contain 36-38 grams of carbs mostly from sugar, and high fructose content has been linked to insulin resistance and other diseases. For a sweet sip, add fruit to water or start reducing sugar gradually by diluting sugary drinks with water.
- Trans fats. This includes partially-hydrogenated margarines, peanut butter, spreads, creamers, frozen dinners, crackers, muffins and baked goods. Trans fats are linked to increased inflammation, insulin resistance and belly fat. Look for nut butters and snacks that are trans-fat free.
- White bread, rice and pasta. This food group is low in fiber. Choose whole-grain versions instead.
- Fruit-flavored yogurt. One cup of fruit flavored yogurt may contain 47 grams of sugar! Instead, try adding frozen fruit to yogurt for a sweet snack with added nutrients and fiber.
- Sweetened breakfast cereals. Typically, these cereals are low in protein and fiber. Seek whole-grain and unsweetened versions instead.
- Flavored coffee drinks. Did you know that a 16-oz. caramel Frappuccino from Starbucks contains 67 grams of carbohydrates? Switch to plain coffee and get carbohydrates from food instead!
- Honey, agave nectar, and maple syrup. It adds up fast! Whether it's called sugar, agave, honey or maple syrup, it will increase your blood glucose levels.
- Dried fruit. Dried fruit is often coated with sugar; 1/2 cup raisins has 58 grams of carbs. Stick with fresh fruit instead - it's more filling with less sugar!
- Packaged snack foods. One ounce serving of saltine crackers is 21 carbs, 1 gram fiber; pretzels have 22 grams carb and 1 gram fiber; graham crackers have 21 grams carb and just 1 gram fiber.
- Fruit juice. An 8 oz apple juice contains 24 grams of sugar! Choose fresh fruit instead.
Care you will love.