People with Diabetes have a greater-than-average risk of developing Coronary Artery Disease. It’s why we call Diabetes And Coronary Artery Disease “The Sugar Blues.”
This is the type of heart disease in which arteries are clogged by fat and cholesterol.
Two out of three people with Diabetes die from heart disease, including heart attacks and strokes.
Let me say that again…TWO OUT OF THREE.
So….whether or not you’ve been formally diagnosed with heart disease, if you are a Diabetic or have a family history of Diabetes, your risks of developing heart complications are too high to ignore.
I’m sure you’re tired of hearing this, but really, the best way to prevent to control Diabetes is through your lifestyle choices, like your diet and physical activity..not just with insulin.
Until everyone understands and accepts that, nothing will change.
1. Since breakfast is the first meal of the day, let’s talk about the “hidden sugars” you’ll need to watch out for in your “healthy breakfast” choices.
Breakfast in most homes is usually fast and furious. People grab a sweet roll and coffee, a fast food biscuit…Kids rush through a bowl of cereal. Some mom’s don’t eat until they get to work, then grab a quick bite of a muffin.
Even some seemingly “healthier choices” however, may be loaded with sugar…
- That store-bought “healthy smoothie”
- That bowl of cereal or instant oatmeal
- The toast or bagels
- Those pre-packaged egg scrambles
Any one of these can easily derail your day and your health goals.
You’d think these would be the “better options,” but you’ll be surprised at their sugar content. They aren’t “light and harmless” at all…
Here are some examples of what not to eat if you’re working to prevent Diabetes and Coronary Artery Disease.
The high sugar content may surprise you.
- Medium fat-free latte ➡ 18g sugar
- Coffee shop yogurt parfait ➡ 31g sugar
- Fast food oatmeal ➡ 31g sugar
- 18oz. strawberry banana smoothie ➡ 55g sugar
- “Caribbean” 16oz smoothie ➡ 89g sugar (!!!!!)
- Whole wheat pancakes (short stack) with ¼ c syrup ➡ 56g of sugar
- Honey, syrup, granulated sugar, jam, jelly, and of course the sugar that is in yogurt, candy, bread, cookies, pastries, etc.all contain way above the recommended 10 grams.
Natural sugars from fruits and vegetables do NOT count towards these 10 grams per day.
- Preparing and eating them at home is the best way to keep your added sugar intake at or below 10 grams per day.
- Aim to consume 2-3 servings of high fiber dark fruits like berries per day. Even though fruit is natural sugar, it’s still possible to go overboard.
It’s important to avoid the coffee shop “grab and go” types of meals if you’re trying to reach your health goals.
Be aware, however, that even making things at home can cause you to go beyond the 10 gm of sugar, your maximum sugar allowance for a 24 hrs.
Here are some recommendations to help you stay in optimal range:
- Do not use juice in your smoothies or shakes, instead use unsweetened almond or coconut milk, low-fat regular milk or even water as your liquid.
You can save over 30 grams of sugar with this substitution.
- Do not use syrup: It’s a higher concentration of sugar and it will send your insulin on a roller coaster ride by disrupting your metabolism.
➡ Instead, use unsweetened applesauce or pumpkin, this can save 35 grams or more of sugar.
- Keep your coffee simple: Get used to drinking coffee black or with cream only. Even the “sugar-free” take out options can cause a blood sugar spike.
- Do not eat prepackaged oatmeal packets or flavored cereal. They are loaded with processed sugars.
➡ Instead, sweeten your sugar-free cereal with a natural sweetener made from plants, natural almond butter, fresh fruit, or a small amount of honey.
➡ You should always have a side of protein with oatmeal or cereal, whether it’s a tablespoon of protein powder added in or an egg on the side. Always maintain a balance between carbs and proteins.
➡ Curb Sugar Cravings: Even if you know how to avoid your body’s craving for sugar, it can be a test of your willpower. By following these guidelines you’ll break your sugar addiction and end cravings.
➡ Eat fiber-rich foods. Foods that contain fiber like fruits, vegetables, and unprocessed grains will keep you feeling fuller while maintaining steady insulin levels, thus reducing cravings for sweets.
- Do NOT cut out fats. If you crave sugar replace the satiety with healthy fats. Fats like avocado, nuts, seeds, nut butter, oils, etc. will keep you satisfied without interfering with your fat loss.
- Always have protein. Protein is another nutrient that will keep you satisfied and nourished. Consuming a shake without a scoop of protein or toast without a side of eggs is a recipe for disaster when it comes to blood sugars and fat loss.
When blood sugars rise, the body is unable to burn fat efficiently. Your body needs healthy fat, protein and complex carbohydrates for optimal metabolic function.
- Start reading labels on any food products you buy. Track your food intake and avoid grabbing breakfast out.
Just managing this one meal each day will help you to continue making healthy choices throughout the entire day, and reach your desired goals.
***If you’re a Diabetic concerned about heart disease, also check my website at https://DiabetesDocOnline.Com