Jiff Whips and Peter Pan Whipped knock the calories down by adding air to the peanut butter, but they replace the fat with corn syrup solids and that's no bargain! Check the labels even on reduced fat varieties like Skippy, Jiff, and Peter Pan.
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English muffins are high in carbs, granola high in sugar, grapes will give you a sugar spike, smoothies have sugars from bananas, fruit juices & sweetened yogurts, bagels with fat free cream cheese have almost 75 carbs, and even oatmel that has added sugar & dried fruit, this is the kind you want to avoid. Eat rolled oats with some nuts instead.No Croisants either. Cereal, toast, danish, scones, pancakes, waffles, & even fruit are most likely to spike your sugar when dieting or diabetic. Avoid!
If you only like sweetened oatmeal then mix in a piece of fruit and a dash of cinnamon instead of sugar. I also add nut in the portion recommended on the SP nutrition tracker. For example 1/2 a banana and 1/2 cup of old fashioned oatmeal, microwave 1 minutes, stir, microwave 1 min, mix in nuts and cinnamon.
Whole wheat & white bread have essentially the same impact on blood sugar. Most breads have a high glycemic index. Many baked goods can be made from nut flours or flax seed meal, without the rise in blood sugar, so you might try almond flour if baking. EVERY TIME I EAT BREAD I RETAIN POUNDS so instead I have Van's 97% Fat Free WAFFLES or 8-10 Rothburry Farm croutons in my salad to get the taste. No difference in my numbers.
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