The carbs you should be avoiding - for better blood sugar control

Author: Chantelle van der Merwe

Registered Dietitian (SA) PG Dip Diabetes Management (UK) . Saving those with diabetes one post at a time, from fake diabetes treatment quacks! ​

Are you struggling to keep your blood sugar levels in check? One of the most effective ways to manage diabetes is to watch what you eat. While carbohydrates  are part of a healthy diet, it's important to choose wisely and avoid those that can sabotage your efforts. 

In this blog post, we'll focus on the worst offenders - refined and processed carbohydrates. These culprits are often found in pre-packaged foods, foods come in "pakkies" , "sakkies" and "boksies" :) These are the foods that are typically low in fiber and high in hidden sugars.  This is why it's crucial to read labels and be aware of what you're buying. Don't rely on gimmicky words like "vegan," "gluten-free," or "organic" to determine if a food is healthy or sugar-free.

Chips, crisps, and "simbas" are just some of the common culprits. They may be tempting, but they are loaded with unhealthy fats and high in calories. Similarly, sugary drinks like soda and fruit juice can quickly raise your blood sugar levels and contribute to unhealthy weight gain. Other processed foods to watch out for include sugary snacks, white bread, shop-bought sauces, and flavored yogurts. 
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Be mindful of what you're consuming and to opt for whole, unprocessed foods as often as possible. By doing so, you can help regulate your blood sugar levels and improve your overall health. It's easy to be tricked by marketing buzzwords, but remember that you have the power to make informed choices about what you eat. By minimizing your intake of refined, processed carbohydrates, you'll be well on your way to better managing your diabetes and living a healthier life. 

TOP TIP: 
Make sure most of your shopping cart is filled with less processed foods, such as vegetables, fruits, dairy products (including eggs), lean meats and whole grain breads. The less processed foods are typically found on the outer perimeter of the  grocery store. Reduce your shopping cart content from being filled with convenience, processed foods generally found in the isles in the middle of the store.  

Have you ever been surprised by the amount of added sugars in a food? Let us know in the comments below. And don't forget to share this post with anyone who could benefit from these tips!