I've been reading labels for years now. Stay away from processed foods, the whites (sugar, flour, rice). Alot of hidden sugars in foods (might be in the no-sugar items too as they gotta make it taste good). Truvia and Stevia are better than Splenda for you. Don't drink Diet Soda...it will make you crave foods to eat AND it chock full of sodium. I think going on the strict diets or food plans some have mentioned here, for the long haul probably aren't something most people would want to do. I went to a class for diabetics and it's all about the good carbs and moderation along with exercise. I've done about every "diet" there is in this world.
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