Category: Diabetes Management

Cranberries are small, round berries with a bright red color and sour flavor and are related to blueberries. Most cranberry products have added sugar because unsweetened cranberries are sour and hard to eat. If you’re living with diabetes, reading food labels and choosing cranberry products with the least amount of added sugar and grams of carbohydrate will make it easier to fit them into your eating plan.  

Nutritional Benefits of Cranberries 

There’s a ton of nutrition packed into these tiny berries. One cup of fresh cranberries has just 45 calories, 12 grams of carbohydrate, 4 grams of fiber, and 0 grams of fat. They also contain a quarter of the daily requirement of vitamin C plus many antioxidants. These antioxidants may help manage blood glucose and blood pressure and prevent cancer from forming.  

Cranberry juice can also help reduce the risk of urinary tract infections (UTIs). Cranberries are high in vitamin K, which helps to thin blood. Those that take blood thinners like warfarin should avoid or only drink small amounts of cranberry juice. If cranberry juice is a regular part of your eating plan, discuss this with your health care provider, registered dietitian, or diabetes care and education specialist. 

How to Pick the Best Cranberries 

You can find fresh cranberries at the store seasonally around the holidays, usually late October through January. 

When shopping for fresh cranberries, look for shiny and plump berries with no bruises. The darker the berries, the more antioxidants they contain. Wrapped in a plastic bag, they’ll last for about a month in the fridge. Canned cranberry sauce, cranberry juice, frozen cranberries (which are great for dishes that require softened berries), and dried cranberries can be found year-round. 

Cooking with Cranberries 

When choosing cranberry products, be sure to read the label to check for added sugars and total grams of carbohydrate. Cranberry juice can be found unsweetened or sweetened. Unsweetened cranberry juice is the most effective for preventing UTIs but can taste sour. Try mixing half unsweetened with half sweetened cranberry juice for less sugar or use a low calorie sweetener. Make sure to buy 100 percent cranberry juice rather than juice cocktails, which have more sugar, grams of carbohydrate, and are mixed with other juices such as apple or pear. 

Try mixing dried unsweetened cranberries into cornbread batter, as a topping for oatmeal, or in trail mix with nuts and seeds. Frozen cranberries taste great tossed in a smoothie along with other berries such as raspberries and blueberries. And fresh cranberries will sweeten and caramelize when roasted alongside carrots or potatoes. 

Diabetes-Friendly Cranberry Recipes to Try 

• Homemade Cranberry Sauce 
• Cinnamon Roasted Carrots and Cranberries 
• Green Beans with Cranberries and Hazelnuts 
• Peanut Butter, Cranberry, and Walnut Apple Slices 

Pumpkins are planted in early May through June and harvested in the fall months. Pumpkins are a type of winter squash with smooth, slightly ribbed orange skin. The inside contains thick flesh, pulp, and seeds.

Picking the Right Type of Pumpkin

Pumpkins are planted in early May through June and harvested in the fall months. Pumpkins are a type of winter squash with smooth, slightly ribbed orange skin. The inside contains thick flesh, pulp, and seeds. 

There are many different kinds of pumpkin. Sugar pumpkins (also called pie pumpkins) can be found in September and October at farmers markets and grocery stores and should feel very heavy for its size. They have dark orange skin and the inside flesh is very thick, which is why sugar pumpkins are used in baking and cooking. 

Field pumpkins, also called carving pumpkins, are larger and less sweet than pie pumpkins. They are typically used for carving jack o’ lanterns because they have a small amount of pale orange flesh—which makes it easier to carve for festive designs. 

With either type of pumpkin, don’t forget to save the pumpkin seeds! Pumpkin seeds, called pepitas, are delicious and full of nutrients. They can be eaten raw or roasted with salt. Flat, light green, and oval shaped, these tasty seeds are a good source of protein, magnesium, and zinc. 

Why People with Diabetes Should Eat Pumpkin

Pumpkin flesh, whether puréed or diced and roasted, is high in vitamin A. This gives the pumpkin its bright orange or yellow color. Vitamin A supports vision and immune function in the body. Pumpkin is also a good source of vitamin C, potassium, copper, and manganese. 

There are 11 grams of carbs and 3 grams of fiber in one cup of cooked, mashed, pumpkin. Eating plenty of fiber throughout the day can help keep our gastrointestinal systems regular. Pumpkin also has a lower amount of carbs per serving than potatoes and is a good source of fiber that may help slow the effect of the carbs on your blood glucose (blood sugar). 

How to Store Pumpkins

You can store fresh whole pumpkins in a cool, dry place for 30–90 days. Be sure to wash the outside of the pumpkin before storing. Raw, cut pumpkin can be stored in the fridge for about a week. 

Canned pumpkin purée is available year-round. An unopened can of puréed pumpkin usually lasts three to five years. Once you open a can of pumpkin, try to use it within a week. You can also freeze pumpkin purée in a freezer bag and thaw when you need it. 

How to Cook with Pumpkin 

Canned and fresh pumpkin can be used in many baking dishes, including muffins, bread, pies, and cakes. It also can be used to make pasta sauces, ravioli or lasagna filling, and a creamy addition to soups. Or sub it for half the number of potatoes in mashed potatoes for an added fiber boost. However, be sure to read the Nutrition Facts label carefully to make sure you are not buying canned pumpkin pie—a premade pie filling that is full of added sugars—it can throw off your carb count if you use it without realizing it. 

Try These Diabetes-Friendly Pumpkin Recipes 

Be sure to check out the following recipes which highlight how to use pumpkin purée in various ways:  

• Crab, Kale & Ricotta Lasagna Rolls with Parmesan Pumpkin Sauce 
• Pumpkin Shrimp Vegetable Curry Soup  
• Creamy Pumpkin Pasta 
• Pumpkin Pie Smoothie 

Shepherd’s pie is a comforting dish, but it’s often packed with unhealthy fats and a lot of carbs. This cooking class focused on making a healthier version of a traditional shepherd’s pie by using ingredients that are beneficial for people with diabetes. It also highlighted the importance of mindful eating, especially during the holiday season.
 

3 Cooking Class Takeaways

1. Use sweet potatoes and turkey for a healthier shepherd’s pie.

Chef Jenny demonstrated how to create a healthier version of shepherd’s pie using sweet potatoes and turkey instead of the traditional beef and white potatoes. She emphasized the nutritional benefits of these substitutions and provided useful cooking tips along the way.

An American Diabetes Association^® Nutritionist discussed the health benefits of sweet potatoes and turkey, noting, “Turkey is a leaner option and it’s particularly leaner in saturated fat…it also can be a little bit higher protein than the typical ground beef.” 

She also talked about the natural sugar content in sweet potatoes, stating, “What we always want to emphasize is that everything in moderation. You can continue to consume your favorite foods as you focus on portion sizes.”

2. Importance of protein and mindful eating.

During the class, there was discussion about the importance of protein in our diet and focusing on mindful eating, particularly during the holiday season. It was emphasized that protein is essential for many bodily functions and it can help you feel fuller for longer, preventing overeating.

“Protein is one of our macronutrients…it helps support muscle growth, cell development, healthy bones as we age,” she said, “You have to make sure that you’re consuming protein in the foods that you eat.” She also emphasized mindful eating during the holiday season, stating, “Everything can be included in your eating pattern as long as you’re looking at portion size and moderation. Remember, food is also more than just nutrients, and so you want to make sure that you’re still enjoying your food and enjoying your time with your family.”

Chef Jenny concurred, adding, “Tomorrow is always a new day…don’t drag yourself in shame.” Special occasions are to be enjoyed and not meant to invoke guilt or shame about food. 

3. The benefits of using frozen vegetables.

Chef Jenny also debunked the myth that frozen vegetables are less nutritious than fresh ones. She pointed out that frozen vegetables are picked at the peak of freshness and then flash-frozen, preserving their nutrients. It was also noted that frozen vegetables can be a more flavorful and nutritious choice when fresh produce is out of season.

Additional Class Insights 

• While both white and sweet potatoes are starchy vegetables, sweet potatoes are a high in vitamin A.
• Ground turkey is a leaner protein option than ground beef and can be higher in protein.
• Using plant-based butter spreads can help reduce how much saturated fat you are consuming.
• Frozen vegetables and fruits are a good choice as they are picked and frozen at the peak of freshness and ripeness.
• Moderation and portion control are key in healthy eating, and foods can be included in a balanced diet by using the Diabetes Plate.
   

Get the Recipe

Diabetes-Friendly Sweet Potato Shepherd’s Pie
This 30-minute meal packs in lean protein from the turkey, lots of vegetables, and healthy carbs and vitamin A from the sweet potatoes. Add this dish to your Thanksgiving table to get your sweet potato fix without the mini marshmallows, or make it the next day with leftovers!

Plant-based meals are packed with nutrients and minerals that are great for keeping the body powered. Even if you aren’t vegetarian or vegan, swapping a plant-based meal in one or twice a week could be beneficial. But how does that work with the Diabetes Plate? 

The Diabetes Plate is a simple way to eat a lower carb, balanced meal. Created by the American Diabetes Association’s nutritional experts, this easy-to-follow method of meal planning and eating requires no measuring, weighing, or calculating. Using a 9-inch plate, fill half with non-starchy veggies. Then split the other half with ¼ carbohydrate foods and ¼ protein foods. 

Here are some easy how-to tips (with chef-inspired upgrades!) for using the Diabetes Plate for plant-centered eating. 

How to Use the Diabetes Plate

1. Fill half your plate with non-starchy vegetables.

This is the easy part—and provides nutrient-richness, flavor, and color to your plate or bowl. Pick green beans, orange peppers, purple eggplant, red cabbage, white mushrooms, yellow summer squash, and beyond. It can make breakfast, lunch, or dinner seem bigger, too.

Cuisine ideas:

• Garlic bok choy
• Roasted carrots with dill or mint
• Simple roasted bell peppers
• Seasonal heirloom tomato salad

2. Fill one-quarter of your plate with plant-based protein foods.

Choose an exciting array of plant protein foods, including pulses (dry beans, dry peas, chickpeas, and lentils), nuts, seeds, or plant-based meat alternatives. Don’t forget other protein-packed foods made from plants, like tempeh or tofu (from soybeans), seitan (from wheat), and hummus (from chickpeas).

Cuisine ideas:

• Pan-grilled tofu skewers with gingery marinade
• Black bean burger patty with guacamole 
• Tempeh with fruit-sweetened BBQ sauce
• Falafel (chickpea fritters) with lemony-tahini sauce

3. Fill one-quarter of your plate with carbohydrate foods.

Round out meals by selecting from starchy vegetables, fruits, breads, cereals, rice, or pasta, You could also use dairy, yogurt, or milk in this section. When choosing grains, aim for whole grains.

Pro tip: Pulses (like beans) are considered carbohydrate foods. For plant-based meals, consider keeping these only in the protein category. 

Cuisine ideas:

• Quinoa pilaf
• Potato salad with Dijon vinaigrette
• Quick butternut squash soup
• Simple brown rice with scallions

4. Punch up the deliciousness with plant-based meal additions.

Tastiness is key to following the Diabetes Plate long-term. Try these four easy meal add-ons for crafting tastier plant-fueled meals.

 Extra-virgin olive oil: It is the oil most used in the Mediterranean-Style meal pattern and provides antioxidants. Keep a bottle in the kitchen and lightly drizzle onto whole grain breads, fresh tomatoes, steamed veggies, or nearly anything that needs a touch of richness.

• Pistachios: They are a high-protein nut, providing six grams of complete protein per one-ounce serving. Scatter them onto leafy or grain salads, whirl into homemade pesto, or just finely chop and sprinkle onto meals for bonus protein, color, and crunch.
• Lemon or lime wedges: Citrus juices can help enhance iron absorption, which is especially important when not eating animal-based foods, and their acid balances taste. Try squirting lemon juice onto Mediterranean and American meals and lime juice onto Mexican and Asian meals.
• Nutritional yeast: These savory flakes offer a unique way to get vitamin B12 and a boost of plant protein. It makes a great dairy-free alternative to cheese! If it’s new to you, simply enjoy like you might sprinkle Parmesan cheese onto Italian dishes or toss with freshly popped popcorn. 

5. Choose water or another zero-calorie drink.

Stay hydrated by drinking your no-calorie favorites, like unsweetened tea or coffee, sparkling water, water infused with cucumber and mint, or tried-and-true water (it’s important for people with diabetes to stay hydrated). 

Putting It All Together

Plant-Powered Meals

To create a balanced meal, pick from your go-to lists of non-starchy veggies, plant proteins, and carb foods. Remember the meal add-ons, too. Think of it like a mix-and-match style where you can try a different combination each time. Here are some ideas to get you started. 

Cuisine ideas:

• Roasted carrots with dill or mint, falafel (chickpea fritters) with lemony-tahini sauce, and cooked farro with herbs and citrus zest—all sprinkled with extra-virgin olive oil and chopped pistachios
• Sautéed bell pepper trio, pan-grilled tofu skewers with gingery marinade, simple brown rice with scallions, and lime wedges
• Grilled zucchini, baby bella mushrooms, and red onion skewers sprinkled with nutritional yeast; tempeh with fruit-sweetened BBQ sauce; and potato salad with Dijon vinaigrette

Combination Plant-Powered Meals

Popular meals like sandwiches, stir-fries, stews, grain bowls, pastas, pizza, and beyond don’t fit neatly into the simplified Diabetes Plate. Don’t let that discourage you! Instead, use the Diabetes Plate as a proportion guide, visualizing how different mixed meal components fit on a plate. 

For example, let’s consider a Szechuan seitan-broccoli stir-fry served in a bowl over brown rice. In this dish, broccoli is the non-starchy vegetable, seitan is the plant protein food, and rice is the carbohydrate food. To craft this meal proportionally, you’ll want twice as much broccoli as seitan or brown rice.

Be sure to create a free account on Diabetes Food Hub to stay up-to-date on the latest recipes and save your favorites to try later.