More Diet Traps for Diabetics

Deciding how to eat can be difficult for people diagnosed with Diabetes. Reducing sugar and other carbohydrates is the main idea behind a diabetic diet, but the truth is that not all carbs are the same. Some choices people make seem like good substitutions but may have many more, and more dangerous, carbohydrates than others, creating diet traps.

Fruit can be a diet trap for diabetics. Some people are of the mindset that something healthy is something that can be indulged in as much as they want. But fruit has a natural sugar that can send blood glucose too high if too much is eaten. Two servings of fruit a day is a good rule of thumb, but even then, the type of fruit can make a big difference. Watermelon, for example, has almost twice the carbs of other fruits such as apples. Watermelon is also absorbed into the body more quickly, adding to the possibility of a sugar spike and crash. Juices and dried fruits should also be avoided. They are concentrated forms of the fruits, so they also add too much sugar to the body too quickly. Diluted juice and very small amounts of dried fruits are possible, but it is better to get the full flavor and fiber from eating the fresh kinds instead and avoid the fruit diet trap.

Unlike the fruit trap, most diabetics know they should avoid an abundance of sugar. Some feel that honey is therefore a better choice. They might add a touch to oatmeal or choose nutrition bars sweetened with honey instead of sugar, thinking they are making good choices. Unfortunately, honey is much more dangerous than sugar. The faster a food item is absorbed by the body, the higher its number is on the Glycemic Index. Foods with a higher GI number should be avoided, especially by diabetics, because they raise blood sugar too quickly. Honey's GI is 91 while sugar's is only 64. Favorite recipes that call for honey as the sweetener should use a limited amount of sugar and a sugar substitute instead.

Eating out can also be a challenge for diabetics, laden with potential diet traps. At a Mexican restaurant, it seems logical that a taco salad should be a low-carb choice, especially if the shell isn't eaten. But at Taco Bell, the taco salad with no shell has 42 carbs. Burritos should typically be avoided since they are usually over 50 carbs, especially since now so many contain rice. So what is left? Actually, a cruchy taco from Taco Bell has only 13 carbs. While Mexican may not be a good choice for a diabetic's everyday fare, it certainly can be among the good choices one can make.

For many people, adjusting to a diabetic diet takes time. Keeping these key ideas in mind will help diabetics make better choices as they build a healthy relationship with food and avoid diet traps for diabetics.

References:

American Diabetes Association. Diabetes.org.

"Carb Counter." Carbcounter.org.