Surprise: We eat more than we should—even when we’re focusing on healthy foods. (Yeah, you already knew that one.) For people controlling diabetes, portion sizes of carbohydrate foods determine how much medication they need or how their blood glucose responds. Try this rule of thumb for the carb portion of your plate—it should take up about a quarter of the typical, nine-inch dinner plate. Optimal servings of peas, potatoes, or whole wheat pasta is one cup per meal. Compare that to a usual Mexican restaurant plate, where high-carb foods cover the entire plate: rice, beans, tortillas, chips. Too much carbohydrate sabotages glucose control for diabetics. Steal some of these 15 habits from diabetes doctors who know how to keep their own blood levels stable.
Why drink your calories? Drinks high in sugar and calories add up quicker than anything else. That giant fountain soda easily boasts over 500 calories, all from sugar, skyrocketing your glucose out of control. Sports drinks, fruit juices, smoothies, energy-boost drinks, sweet teas, and fancy coffee drinks contain significant amounts of simple carbohydrate (re: sugar). Even the healthy seeming stuff: Consider that 12 ounces of orange juice has 45 grams of carbohydrate—about the same as 12-ounce can of soda. Sure, the juice includes healthy vitamins, but the glucose load is the same as a cola. For those controlling diabetes, skip these sugary beverages and opt for water to rehydrate. Your blood glucose will thank you! Here are the best and worst diabetic drinks.