However, when Coca Cola was sued for making unfounded health claims about their Vitamin water product, their lawyers had an unbelievable defense. They asserted that “no consumer could reasonably be misled into thinking vitamin water was a healthy beverage” (28). Apparently their definition of “vitamin” isn’t the same as the rest of the world…
This is where label-reading comes in. Even though a product is labeled with healthy-sounding words or phrases, nutritional content doesn’t lie (29). Vitaminwater and products like it are usually sugar water with a dash of synthetic vitamins and a lot of artificial flavoring. In fact, one bottle of vitamin water has almost as much carbohydrates as a bottle of soda (30 ).
Coca Cola and other companies count on consumers to not read the nutritional labels. If they did, then their claim about no consumer being reasonably “misled” would hold true across the board. Stick to water, tea, and reach for a piece of fruit if you get a sweet craving.
8. White Bread and Pasta
As mentioned earlier, the ingestion of carbohydrates raises blood glucose levels (31). Fiber helps to prevent blood sugar from spiking and reduces the insulin response. For diabetics – especially type 2 diabetics – this is very important (32).
Most white breads and pastas have processed out most of the fiber and nutrients from the grain (33). This removes the majority of the bread’s nutritional value and increases the glycemic index (34). Try replacing your white bread and pastas with “100 percent whole grain” or “100 percent whole wheat” versions. Additionally, try to limit your starchy carb intake (like breads and pastas) to 25 percent or less of your daily calories (35).
9. Flavored Yogurt
Studies show that people who eat yogurt regularly have a lower risk of developing diabetes than those who don’t (36). This is largely due to the probiotics in yogurt that help keep your gut healthy and happy (37 ). As you may have guessed, there is a catch: not all yogurts are created equal. The average store-bought flavored yogurt can contain as much as 27 grams of sugar in a single serving! Make your own flavored yogurt with unsweetened Greek yogurt (high in protein!) and your own add-ins. Fresh fruit, no-sugar-added granola, toasted nuts, cacao nibs, local honey, and cinnamon are a good starting point (38). Play around with it and make your own personal concoction (39). Aim for 4-5 servings of yogurt per week for the most benefits (40).