If a food says it’s “diabetic” does that mean it’s safe for diabetics to consume indiscriminately? Labels can be misleading, and just because a food is low in sugar or simple carbohydrates doesn’t mean it’s good for you.
Here are 5 diabetic foods to avoid and why.
1. No added sugar ice cream. Ice cream labeled “no added sugar” is sweetened with what are called sugar alcohols. While it’s true that alcohol sugars don’t raise blood sugar as quickly as natural sugars, the number of calories is the same. A small serving of no sugar added ice cream (1/2 cup) has about 100 calories, 50% more than a piece of bread. But a large bowl, say 2 large scoops, could equal 400 calories, or 20-25% of an entire day’s caloric needs. Another drawback is that the sugars in the alcohol sometimes cause diarrhea or loose bowel movements. For the same reason, sweets with added sugar should not be avoided, except for an occasional treat.
two. sugar free soda. While it’s true that sugar-free soft drinks don’t raise your blood sugar, other ingredients have potentially harmful health effects. Some are high in sodium and therefore can raise blood pressure, something diabetics certainly don’t need. Many colas are high in caffeine, which contributes to insomnia, anxiety, and sometimes heart palpitations. The acid level can affect tooth enamel, and caramel coloring has the potential to stain teeth like coffee. While the occasional sugar-free soda does little harm, especially the low-sodium, caffeine-free varieties, many diabetics consume soda as their main source of fluids. Water is a better option, or even skim milk.
3. certain sausages. To make lean meats more appealing, manufacturers often add large amounts of salt, especially to ham. Sodium has the potential to raise blood pressure, which is counterproductive in diabetics. The blood pressure goal for diabetics is 5 to 10 points lower than for non-diabetics. For the same reason, diabetics should avoid other foods high in sodium, even if they are low in calories, such as canned chicken soup. Frozen prepared foods are also often high in sodium, unless they are labeled “low sodium.”
Four. fat free cakes. While it’s true that some fat-free cakes have slightly fewer calories than regular cakes, they often have more sugar. Read the label and check the calorie count before you buy.
5. sweet fruit. Certain fruits are as high in calories as soda or Kool-Aid. Not that you should avoid them entirely, but serving size is critical. While a cup of watermelon has about the same calories as a cup of orange juice, a large slice of watermelon can have as many calories as a hot fudge sundae. A slice of pineapple won’t hurt, but eating it whole will raise your blood sugar as much as a Big Mac and French fries.
Copyright 2010 Cynthia J. Koelker, MD