Avoid: Liquor
Alcohol presents various risks and dangers. It not only reduces inhibitions but can also significantly decrease blood sugar to perilous levels. Moreover, it contains excessive sugars, and abundant carbohydrates, and lacks substantial nutritional value. While plain liquors have a slight advantage over beer, wine, or mixed drinks, the disparity is minimal. Given that alcohol-related concerns extend beyond blood sugar complications, it is advisable to completely abstain from its consumption. Alternatively, it is prudent to indulge only on rare occasions.
Instead, Drink: Light Beer or Dry Wines
On those infrequent occasions when you desire to indulge, certain alcohol choices are preferable to others. Essentially, the lower the sugar content in your beverage, the fewer detrimental health effects you are likely to encounter.
Dry wines prove to be a superior option compared to sweet and fruity wines, as the latter are abundant in sugar. Moreover, for beer enthusiasts, opting for a light beer is advisable. Similar to dry wines, light beer contains less sugar compared to its heavier counterparts. Additionally, light beers typically have fewer calories than regular ones.
Avoid: Chips
Chips, whether fried or baked, are not particularly beneficial for your health. Potatoes, being one of the less nutritious vegetables, contribute to this. Furthermore, chips are often heavily salted. While opting for a bag of baked chips is a step in the right direction, there are superior snack alternatives available.
Even if you choose a “healthier” brand of chips, such as baked ones, there is still a significant pitfall to avoid. It is remarkably easy to unknowingly overindulge once you’ve opened a bag of chips. Regardless of their nutritional content, the calories can accumulate before you realize the extent of your consumption.
Instead, Eat: Plain Popcorn
Popcorn serves as an excellent example of a guilt-free snack; however, caution must be exercised. Pre-packaged, microwave popcorn can be just as detrimental as certain types of chips. Instead, opt for unpopped kernels and prepare your own popcorn on the stovetop. It is advisable to minimize the use of salt, but if necessary, sprinkle a light amount.
The fiber content in popcorn can promote regularity and facilitate the absorption of nutrients from other foods. Additionally, it contains trace amounts of thiamin, which enhances energy levels and maintains proper heart function, as well as niacin, which lowers the risk of cardiovascular issues. Furthermore, popcorn provides magnesium, a vital element for nerve and muscle contraction.
Avoid: Cod
Cod has its merits, although it may disappoint some expectations. While it is a low-fat fish with beneficial omega-3 fatty acids that can be advantageous for individuals with diabetes, there are certain drawbacks to be aware of regarding this seemingly healthy choice.
The primary concern lies in the common method of preparation, as many people consume cod in fried form, such as in a fish sandwich. Unfortunately, this cooking process significantly diminishes the fish’s healthy properties. The situation worsens if the cod is cooked with excessive amounts of butter. Consequently, there are superior fish options available that provide an abundance of nutrients and vitamins to incorporate into your diet.
Instead, Eat: Salmon
Salmon does contain more calories than cod, but rest assured that it will leave you feeling satiated for longer. While three ounces of cod roughly amounts to 105 calories, salmon isn’t far behind at 182 calories. However, salmon surpasses cod significantly when it comes to omega-3 fatty acid content. While cod provides a respectable 171 mg of omega-3 fatty acids, it pales in comparison to salmon’s impressive 2,208 mg.
Although cod offers more magnesium, salmon outshines it in every other aspect. Salmon provides 45% of the daily recommended value of niacin and vitamin B-12. Additionally, it offers 40% of the daily recommended value of B-6, 25% DV for riboflavin, and 15% DV for thiamine. Cod falls short in these areas, making salmon a superior choice. Therefore, consider incorporating salmon into your diet for its remarkable nutritional profile.
