10. Breakfast Cereal and Granola Bars
Cereals are the typical American go-to breakfast, which is unfortunate because most of them are so, so bad for you (41)!
Even though eating cereal as a child was linked to an increased risk of diabetes over a decade ago, little has changed. If you read the nutrition label on the side of your cereal box, you’ll see that they are basically fortified carb-bombs (42).
So, what about granola bars? The typical granola bar is essentially cereal without milk – one of the only saving graces of cereal with its protein content (43 ). Granola bars may be a great option during physical activities when you need an on-the-go snack with quick energy. If that’s not the case, however, try to avoid these.
Stick to high-protein breakfasts such as cage-free eggs, whole bread, and whole fruits and Greek yogurt. If you find yourself in need of a granola snack for hiking or skiing, make your own, healthier version (44).
11. Dried Fruit
We’ve already answered the question of “can diabetics eat fruit?”, but dried fruit should only be enjoyed in moderation (45). One of the benefits of whole, fresh fruit is that all of the water and fiber are still present. This helps fill you up and digest slower (46). Dehydrating fruits shrinks them considerably, so you end up eating more than you need (47). It also skyrockets the glycemic index, making even more of an impact on your blood sugar.
Consider grapes vs. raisins. One cup of grapes contains around 100 calories, 27g of carbs, and has a glycemic index of 9. One cup of raisins (dried grapes) contains nearly 500 calories, 131g of carbs, and has a glycemic index of 75! Always choose whole fruit over dried, and only eat dried fruit in moderation. Treat it like granola bars: only in a pinch, and preferably during physical activity.