Watching Your Sugar Intake? Then Avoid These 6 “Healthy Foods!”

Having diabetes can be tough. It’s not only a health change but a lifestyle change too! With the constant checking of blood sugar levels and insulin injections comes a change in diet too. But did you know that there are some “healthy foods” out there that have unnecessary sugar in them? If you want to eat healthy and control your sugar intake at the same time then…


Rice Cakes / Via

6. Rice Cakes

Rice cakes are a popular diet food that is low in carbohydrates, but what a lot of people don’t know is that they have a glycemic index of 82! (straight glucose has a GI of 100) It’s not that the rice cakes themselves have a ton of sugar in them, it’s how your body processes them that is surprising. And that doesn’t even include ones with added flavor!

5. BBQ Sauce

Although barbecue sauce is a must at any barbecue, store bought brands are full of unnecessary sugars. Often times the rich, sweet flavor comes from brown sugar or molasses. Next time you fire up the grill, consider using a light citrus marinade or herb-based rubs!

 4. Low-Fat Peanut Butter

It’s true, low-fat peanut butters have less fan that natural peanut butter, but the fat they contain is mono-saturated and more heart healthy. Also, many low-fat peanut butter replaces that fat with various types of sugars (as well as corn syrup). That added sugar might not make a difference to some, but to those of us with diabetes, that difference is crucial!

3. Yogurt

Yogurt, especially flavored yogurt, has natural sugars in it that occur in lactose. The Huffington Post reported that a twinkie contains 19 grams of sugar and that low-fat yogurt can contain as many as 17 grams! About 12 grams occur in yogurt naturally, but the fruit that’s included in many store brands is often syrupy and full of additional sugar too! If you want the probiotics that come with this creamy breakfast treat, choose a plain brand of Greek yogurt (at only 6 grams of sugar). Your body will thank you.

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2. Milk

Although milk has no added sugars, there is a lot of lactose-based sugars in your typical glass of milk. Some studies have shown that the nutrients found in milk can help combat type 2 diabetes, but there are also healthy alternatives to milk if it’s calcium you’re looking for, like spinach or kale!

1. Spaghetti Sauce

Many spaghetti sauces contain sugar for the simple reason of making them taste better. Without a little sweetness, marinara can be a bit sour. We suggest you try making tomato sauces at home and using natural sweeteners, like carrots or bell pepper to round out the flavors.

Part of managing your blood sugar levels is choosing the right foods. A nutrient rich diet and exercise can lead to a healthy mind and body. But for us? Having a low-sugar diet is the key to success!

What is your favorite low-sugar recipe?

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