The Super Diabetes Site

Category: Food & Nutrition

  • Let’s Talk About Protein for People with Diabetes

    Let’s Talk About Protein for People with Diabetes

    Eating a balanced diet, which includes carbohydrates, healthy fats, vegetables, fruits—and protein—is key for maintaining overall health and keeping your blood glucose (blood sugar) in target range. Today, let’s discuss the role of protein and how it plays a part in your diabetes management, its benefits, how much of it you should eat, and the best sources.   

    Benefits and Role of Protein in Diabetes Management  

    Protein offers several benefits for the body and diabetes management, including:   

    • Maintaining muscle mass: Diabetes puts you at a higher risk of muscle loss and this risk only increases as people age. Protein can help build and repair muscle, preventing mobility issues that may stop you from doing the things you love, like hiking, gardening, and walking with loved ones.   
    • Healing wounds: People with diabetes have an increased risk for slow- or non-healing wounds (cuts and scrapes) because of issues with blood flow and higher blood glucose levels. Protein assists with skin and tissue repair, helping to heal wounds faster and avoid complications, like foot ulcers.  
    • Weight loss and managing blood glucose levels: Eating protein combined with fiber-rich carbohydrates during a meal helps you feel fuller for longer (which reduces the chances of overeating) and slows the rise of blood glucose. Overeating can contribute to weight gain, high blood glucose, and insulin resistance. Not overeating can help you lose weight, which helps to improve insulin sensitivity, lower blood glucose levels, and prevent further complications of diabetes.   

    How Much Protein Should Someone with Diabetes Eat?  

    For people with and without diabetes, it’s generally recommended to eat about 0.8 grams of protein per one kilogram (or a little over two pounds) of body weight. For example, if you weigh 150 pounds (about 68 kg), you should aim for at least 55 grams of high-quality protein per day.   

    However, the amount of protein you should eat depends on your activity level, gender, muscle mass, and any health conditions, such as kidney disease. If you have kidney disease, the amount you should eat may decrease to .6 grams per kilogram of body weight per day.  

    To learn the amount that’s best for you, talk to your doctor or registered dietitian.   

    Protein and Blood Glucose Levels  

    Although protein itself does not directly raise blood glucose levels, eating a lot of it (over 75 grams per meal) can cause a slight increase in blood glucose levels three to five hours after eating. According to the American Diabetes Association’s Standards of Care in Diabetes, there is no “best” amount of protein that will help with blood glucose management or heart disease risk.   

    Best Protein Sources for People with Diabetes  

    Nutrient-dense, heart-healthy foods are the best protein sources for people with diabetes. Here are some excellent options:  

    • Lean meats and fish: Lean poultry (such as chicken or turkey breast without skin) and fish are low in saturated fat, which is beneficial for heart health. A 3-ounce portion of baked salmon provides around 17 grams of protein and is a good source of heart-healthy omega-3 fatty acids.  
    • Eggs: One large egg provides 6 grams of protein and makes for a convenient snack or side to a complete meal. Choose egg whites or cholesterol-free egg products if you are concerned about cholesterol.  
    • Dairy: Low- or non-fat Greek yogurt (5.5 ounces) offers 16 grams of protein. Choose the plain variety to avoid added sugars.  
    • Plant-based proteins: If you want to avoid meat or are looking to add more plant-based foods to your diet, try getting your protein from beans, lentils, tofu, and edamame. These protein sources also add more fiber, which may help further manage blood glucose. A half-cup of cooked lentils provides about 9 grams of protein and 8 grams of fiber. Nut butters, such as almond or peanut butter, are also great options, but be sure to select varieties without added sugars. Review the Nutrition Facts label for the carbohydrate content of nut butters as they contain both protein and carbohydrate.  

    For a full list of protein choices, check out the American Diabetes Association’s protein source list.  

    Tips for Balancing Protein in Your Diet  

    To maintain a balanced intake of protein, use the Diabetes Plate as a guide. Aim to fill one-quarter of your plate with lean protein at each meal. A 3-ounce portion of lean meat is roughly the size of a deck of cards and provides about 21 grams of protein. Pairing protein with fiber-rich carbs like leafy greens or whole grains may improve blood glucose management and promote fullness.  

    The Takeaway  

    Protein is essential for individuals with diabetes because it plays a key role in muscle maintenance, wound healing, blood glucose management, and overall health. Ensure a variety of protein sources with lean meats, fish, dairy, and plant-based foods. Maintaining a balance of carbohydrates and healthy fats with protein is key for optimal diabetes management. Always consult a registered dietitian or health care provider to create a personalized nutrition plan that works for your health goals.  

    For more resources, visit Diabetes Food Hub to find delicious protein-filled recipes and meal plans to help incorporate protein into your breakfasts, lunches, and dinners!  

    Low Carb
    Breakfast and Brunch
    Lunch
    Dinner

  • Moving Toward Plant-Based Eating

    Moving Toward Plant-Based Eating

    Are you looking to eat more plant-based meals and reduce the amount of red meat in your diet? Research continues to show that people who regularly eat red or processed meat are at an increased risk of heart disease, stroke and type 2 diabetes. Additionally, red meat can be expensive at the grocery store. 

    Reducing red meat intake has many benefits, including protecting your heart and overall health and lowering your spending. Read on to learn how you can take the focus away from red meat and let plants shine.  

    How to Scale Back on Red Meat 

    Instead of giving up red meat all at once, how about starting slow with small steps? There are a few approaches you can take, such as: 

    • Limit your meals with red meat to two or three times a week.  
    • Switch to small portions (2–4 ounces) of lean cuts, like sirloin and flank.  
    • Revise how you approach including (any) meat in your meals. Instead of centering dinner around a plate of broiled beef ribs or a steak, use meat as a flavoring in other dishes that are more plant forward. Following the guidelines of the Diabetes Plate can also help you reduce the amount since it only calls for one-quarter of your meal to include a lean protein.  

    How to Make More Plant-Forward Meals 

    Here are some ways to reinvent dishes that focus on ingredients other than red meat: 

    • Reduce the amount of red meat called for in a recipe. Soups, stews, salads, stir frying, and casseroles can be flexible with the amount of meat used. Use half of the recommended amount and balance the rest with tofu, plant-based meats, beans, whole grains, or more hearty vegetables like mushrooms.  
    • Substitute red meat with turkey or chicken. Do you love meatloaf or chili? Use lean ground turkey or chicken and add chopped mushrooms to increase that meaty texture. For stews or soups that call for red meat, add chopped pieces of poultry instead. Or try a plant based sloppy joe recipe.
    • Eat beans in place of red meat. They’re filled with fiber, are a good source of protein, and can add the heartiness we like in chili or stews. Many bean dishes are delicious cooked as a main course with vegetables. 
    • Eat high-protein grains like quinoa, teff, wild rice, and buckwheat. They can be the base of a grain bowl to which you can add leftovers, seafood, or roasted vegetables along with a delicious sauce.
    • Give tofu a chance. Its neutral flavor means it takes on any spices, herbs, or sauces you cook it with. Tofu comes in several firmness types, from being so soft it can replace dairy in mousse to extra firm and ready to broil, air fry, or grill. Add bite-size pieces to soups or stews. 
    • Try plant-based “meats” derived from mushroom root as a main dish or add this plant protein to stir fries, grain bowls, or stews. 
    • Add mushrooms to dishes. Thick slices of shitake mushrooms have both a great meaty mouthfeel and an umami, meat-like flavor. They’re perfect for stir fry, soups, bowls, and stews.  
    • Get inspired through other plant-based recipes. Pick up cookbooks that refocus recipes to be meatless or vegetarian.  

    Ready to start your plant- based cooking adventure? Be sure to check out all the recipes on Diabetes Food Hub and create an account so you can save plant-based recipes to try later. You can even create and print a grocery list to bring with you to the grocery store!  

    Fiber Focused
    Veggie Rich
    Vegan
    Vegetarian

  • Fresh Versus Frozen Fruits and Vegetables

    Fresh Versus Frozen Fruits and Vegetables

    Fruits and vegetables are packed with nutrients that may help lower the risks of cardiovascular disease, improve blood pressure and blood glucose (blood sugar), and boost overall health.

    The American Diabetes Association’s Diabetes Plate recommends filling half your plate with non-starchy vegetables—so it’s a good idea to have plenty of vegetables on hand in your kitchen whether they are fresh, frozen, or canned. The Diabetes Plate also recommends filling one-quarter of your plate with carbohydrate foods, which includes fruit. Any form of fruit will do, whether it’s fresh, frozen, or canned in its own juice or water.  

    Fresh vs. Frozen or Canned Produce 

    Many people think fresh produce is the healthiest for you. However, frozen and canned produce are just as nutritious as fresh. So, if you’re someone who finds that fresh produce goes to waste before you can enjoy it or are not able to easily access fresh produce because it’s too expensive, try the frozen and canned varieties.   

    Even if you don’t have the above limitations, here are two reasons to choose frozen or canned produce: 

    1. They are picked at peak ripeness and keep their nutrients: Before any produce is frozen or canned, it is picked at its peak ripeness. During the canning and freezing process, the loss of nutrients slows down and the nutrition value is retained. With fresh produce, the nutrition value can decrease from time it is picked, packed, shipped, and then purchased from your local grocery store.  
    2. It prevents food waste and saves you money: You can probably recall a time when you excitedly bought fresh fruits and vegetables with the full intention of eating them as soon as possible, only to let them spoil days later—wasting food and money. But because frozen and canned fruits and vegetables are often cheaper than fresh and can last a year or longer, they help you to save money and cut back on food waste.  

    If you choose to purchase canned vegetables, select no-added-salt varieties or rinse regular canned vegetables if you are watching your sodium intake. When purchasing canned fruit, select fruit that is canned in its own juice or water to cut down on the total grams of carbohydrate per serving. 

    How to Freeze Fresh Produce at Home 

    To help reduce food waste of fresh produce, consider following these tips to freeze some on your own:  

    • Choose the right kind of packaging intended for freezing, like zip-top bags labeled as “freezer bags” or freezer-safe containers.  
    • Label your freezer bags with the date on which you froze the produce so you can easily tell how old it is.  
    • If necessary, consider blanching some vegetables to prevent a loss of color, texture, and nutrients. Blanching is a cooking process where you scald your vegetables in boiling water, remove them after a brief period, then immediately plunge them into ice water. If using this method, make sure the veggies cool completely before freezing. 

    Get Creative in the Kitchen  

    Fruits and vegetables are excellent additions to any healthy meal pattern, regardless of the form they take—fresh, frozen, or canned! Search for different recipes that fit your health goals on Diabetes Food Hub—your source for diabetes-friendly recipes and cooking tips with features that help you create your grocery list and meal plan. Need some ideas to start? Check out a few below you can make with frozen and/or fresh ingredients:  

  • What can a registered dietitian nutritionist do for you?

    What can a registered dietitian nutritionist do for you?

    Healthy eating is one of the strategies to manage or prevent diabetes. Making informed food choices is essential to living well with and preventing diabetes. To help you sort through all the information on the best eating plans, schedule an appointment with a registered dietitian nutritionist (RDN). They’ll help you navigate what will work best for you based on your health conditions, activity level, food preferences, culture, and so much more.  

    What is a registered dietitian nutritionist? 

    Registered dietitian nutritionists are food and nutrition experts that:  

    • Have at least a bachelor’s degree in nutrition (most have master’s degrees) 
    • Have completed at least 1,200 hours of supervised practice 
    • Have passed a national registration exam 
    • Stay up to date on the latest nutrition research and information through ongoing continuing education  

    You may see dietitians with the following credentials, which are the letters that follow someone’s name (ex: Jane Doe, RDN). Pay attention to someone’s credentials when looking for a dietitian to ensure you’re getting the type of help you’re looking for from a qualified professional.  RD: Registered dietitian or RDN: Registered dietitian nutritionist 

    A registered dietitian nutritionist may also have extra credentials:  

    • CD: Certified dietitian 
    • LD: Licensed dietitian 
    • CDCES: Certified diabetes care and education specialist (these professionals also specialize in diabetes education) 

    Some people may call themselves “nutritionist” without these credentials—they are not qualified to give nutrition advice, and you should not seek care from them. Registered dietitian nutritionist are the only providers that are qualified to provide medical nutrition therapy.  

    What to Expect When You Visit a Dietitian 

    Believe it or not, food isn’t usually the first topic of discussion. Most dietitians will begin the visit by reviewing your family and medical history because these are key factors that affect your nutritional needs. Your personal history with food can also play an important role. For example, being raised in a home where sugary drinks, like juice and soda, were the only options may help explain a challenge that you face as an adult. Your dietitian is your teammate working with you to reach your health goals and sharing this information can help them better support you. 

    Discussing Your Food Choices 

    Now it’s time to talk about food. After understanding your history, the RDN will likely want to know about your food choices from day to day. It may be tempting to leave certain foods off the list, but remember, your dietitian is there to help you, not to judge your food choices. In fact, dietitians want to learn your favorites so they can work with you so you can have your favorite foods in a way that fits your eating plan.  

    There is no eating plan that will work for everyone, and a dietitian will not push an eating plan on you. Instead, RDNs will review your history, understand the types of foods you like, and partner with you to add more food options, healthy swaps, and variety to what you eat.   

    Setting Your Goals 

    While registered dietitian-nutritionists are food and nutrition experts, you are the expert on yourself. After talking about your eating habits, a RDN will ask what changes are most important to you and team up with you to set small, realistic goals. If you don’t drink much water and it is important to you to drink more, then a small goal may be to try flavoring your water with herbs, lemon, or lime and add a glass or two of water each day as your goal. It’s all about setting small goals, and you will need to make the changes along the way, but your dietitian will be there to give you ways to reach your goals, help you track how you’re doing, and cheer you on each step of the way.   

    Paying for Your Visit 

    The cost of visiting a dietitian varies, but medical nutrition therapy (MNT) is covered by many different insurance plans and Medicare. Check with Medicare or your individual insurance provider to learn about coverage details.  
     
    If you believe working with a dietitian will be helpful on your journey to wellness, ask for a referral from your doctor. You can also get started now by finding a dietitian in your area. 

    Registered Dietitian Nutritionist Guidance from the ADA 

    The American Diabetes Association’s dietitians offer guidance on Diabetes Food Hub blogs, recipes, and online cooking classes (where you will learn how to make a diabetes-friendly meal and can ask questions live of an ADA nutrition expert and the chef). Diabetes Food Hub also has tools to help you create meals, including the meal planner and grocery list generator! 

  • What’s in Season: Strawberries

    What’s in Season: Strawberries

    One of the most popular berries in the world, strawberries are known for their heart shape and red color. Strawberries are usually available year-round but are most flavorful when they’re in season in February through May. While delicious by themselves, strawberries can be used in a wide variety of dishes—both sweet and savory. 

    Nutritional Benefits of Strawberries 

    One and one-quarter cups of whole strawberries contain 15 grams of carbohydrate and over three grams of gut-healthy fiber. They’re a good source of potassium, manganese, and vitamin C, which is great for the immune system and tissue repair in the body. Strawberries are rich in anthocyanins, which are colorful pigments with potential beneficial effects such as heart health and reducing inflammation in the body. Strawberries are helpful to those with diabetes because of the fiber which may help slow the absorption of carbs in your body. Strawberries also contain polyphenols, antioxidant plant compounds that may help regulate blood pressure and blood glucose (blood sugar). 

    How to Buy and Store Strawberries 

    When shopping for fresh strawberries, look for berries that are bright red and firm to the touch. Avoid berries with soft spots, bruises, or mold. Frozen berries will last for a year in the freezer. If you decide to freeze fresh berries, put them in a sealable bag and press all the air out to avoid freezer frost. Dried strawberries will last about six months stored in a tightly sealed container in the pantry. To make dried strawberries at home, thinly slice fresh strawberries and bake at 200 degrees F for about two hours, flipping halfway. They will last for about two months. 

    How to Grow Strawberries at Home 

    Home gardeners can plant strawberry plants in March or April. Be sure to plant them in full sun for maximum berry production. Growing strawberries at home is a fun and easy way to have access to fresh fruit. Children can have fun helping to take care of strawberry plants by watering them when the soil gets dry. 

    Diabetes-Friendly Strawberry Recipe Ideas 

    Strawberries taste great… Try out some of these ideas to add more strawberries into your eating plan: 

    • Fresh strawberries taste delicious in fruit salads, yogurt, salads, vinegar-based dressings, or paired with feta or goat cheese.  
    • Strawberries can be made into preserves, jams, and dried into cereal and breakfast bars. They’re often used as flavoring in milks, ice creams, and smoothies. 
    • Add strawberries to your favorite salsa recipe. Fresh chopped tomatoes, shallot, jalapeño, lime juice, and cilantro all taste delicious with a handful of diced strawberries mixed in.  
    • The next time you need an appetizer, try making strawberry bruschetta. Make your own reduced balsamic vinegar (or buy pre-made reduction from the store) and combine with fresh strawberries. Toss with fresh basil and spoon on top of toasted French bread slices.  
    • Meal prep for the week by making a large batch of chicken salad (Strawberry Poppyseed Chicken Salad) using cooked diced chicken, almonds, spinach, and sliced strawberries with light poppyseed dressing. 

  • Heart-Healthy Recipes for People with Diabetes

    Heart-Healthy Recipes for People with Diabetes

    Did you know that having diabetes puts you at a higher risk for developing heart disease? The good news is, managing diabetes—which includes healthy eating, being physically active, monitoring blood glucose, reducing stress, and taking medications as prescribed by your doctor—may help protect your heart and lower your risk of heart disease. To get you started, we’ve rounded up some of our favorite heart-healthy recipes for breakfast, lunch, dinner, and even dessert! 

    These recipes are packed with: 

    • Fiber from vegetables and whole grains, which can help lower cholesterol and blood glucose (blood sugar). 
    • Healthy fats from plant-based oils (like olive oil, peanut oil, canola oil, and high-oleic safflower, and sunflower oils) and fish (like salmon, herring, and trout) which can raise good HDL cholesterol. 
    • Nutrient-dense foods that provide essential vitamins, minerals, and antioxidants. 

    Heart-Healthy Recipes 

    Turkey Sausage and Egg Casserole in a baking dish for a diabetic friendly diet

    Turkey Sausage and Egg Casserole 

    This dish is low in carbohydrate and saturated fat, a good source of protein, and a great way to start your morning. Plus, it’s a great option for meal prepping for the week. 

     

    A bowl of non-starchy veggie soup

    Favorite Vegetable Soup 

    This lower sodium soup is loaded fiber from low-carbohydrate vegetables and is a treat on a cold day. You can make a batch of it to enjoy for easy lunches or dinners throughout the week.

     

    Tuna salad melt served with a salad on a plate

    Tuna Salad Melt 

    This all-time favorite comfort food offers 4 grams of fiber per serving, is a good source of protein, and contains 5 grams of fat per serving.  

     

    A bowl of black bean and corn salad for a diabetic diet

    Black Bean and Corn Salad 

    This recipe, which can be served as a side dish or entrée, is an excellent source of fiber, low in sodium, contains protein, and no saturated fat. 

     

    A bowl of ice cream made from banana for a healthy diet dessert

    Banana Chocolate “Ice Cream” 

    This tasty treat can be served all year long and contains no fat or cholesterol and is very low in sodium.  

     

    Be sure to check out all the recipes on Diabetes Food Hub and create an account so you can save your favorites to try later. You can even create and print a grocery list to bring with you to the grocery store!  

  • 5 Fabulous Recipes That Can Boost Your Fiber Intake

    5 Fabulous Recipes That Can Boost Your Fiber Intake

    Eating high-fiber foods is a good choice for managing diabetes because fiber can help slow the effect of carbohydrates (carbs)on your blood glucose (blood sugar). We are sharing some of our favorite higher fiber recipes with you today to spark some ideas for your menu each week. 

    Pro tip: Recipes that are considered an “excellent” source of fiber contain 5 grams or more. 

    A bowl of black bean and corn salad for a diabetic diet

    Black Bean and Corn Salad 

    This side dish contains 5 grams of fiber and 22 grams carbohydrate per ½ cup serving. This recipe also contains 5 grams of protein which can also help slow the absorption of the carbohydrate. Serve alongside a veggie-heavy main dish or eat as a midday snack!  

     

    A plate with a serving of nacho casserole

    Chicken Nacho Casserole 

    With a couple tweaks to the classic recipe, nachos can be a main dish and contain 5 grams of fiber and 18 grams of carbohydrate per 1 cup serving. Serve with a side salad with a low- fat dressing to boost your fiber even more and increase your serving of non-starchy veggies to complete your meal.  

     

    A bowl of easy beef chili and dollop of sour cream

    Easy Beef Chili 

    Chili is a hearty, crowd-pleaser dish that can easily be made high in fiber with the right ingredients. This recipe offers 12 grams of fiber and 35 grams of carbohydrate per 1 cup serving. To complete the Diabetes Plate, serve with a side of steamed broccoli. 

     

    A pan of baked tuna casserole for diabetic diet

    Modern Tuna Noodle Casserole 

    Tuna noodle casserole ranks as a top comfort food that also can provide an excellent source of fiber. This recipe contains 5 grams of fiber and 38 grams of carbohydrate per 1 cup serving. Serve with a leafy green salad and a low- fat dressing to complete your high-fiber meal. 

     

    A whole grain chicken pot pie

    Whole Grain Chicken Pot Pie 

    This recipe is a family favorite and an excellent source of fiber. You may have prepared a chicken pie previously, but have you ever used a whole grain crust combined with non- starchy veggies like carrots, celery, onion, and mushrooms to help boost the fiber? This recipe contains 5 grams of fiber and 32 grams of carbohydrate per 1 ¼ cups. Add a side of steamed green beans to complete your plate with non-starchy vegetables. 

     

    Fiber Focused
    Dinner

  • Just Right! Recipes for 1 or 2 People

    Just Right! Recipes for 1 or 2 People

    Whether you’re cooking for yourself or looking to whip up a quick dish for yourself and someone else, check out these recipes for one or two people. These quick and easy recipes are perfect for a healthy, diabetes-friendly meal.

    1854-diabetic-Herbs-De-Provence-Roasted-Chicken-Breasts_clean-and-simple_112519_3547183137.jpg

    Herbs de Provence Roasted Chicken

    This recipe only takes five minutes of prep time and has only four ingredients! Herbs de Provence is a blend of herbs popular in Southern France. It typically includes thyme, rosemary, basil, tarragon, marjoram, and sometimes lavender. If you don’t have a store-bought blend on hand, you could make your own or use dried rosemary instead. A simple vegetable side dish like Easy Middle Eastern Green Beans goes well with this recipe.

    908-diabetic-chicken-pepper-lettuce-cup_Designed-For-One_DFMarApr19_020519_2959761669.jpg

    Chicken & Roasted Pepper Lettuce Cups

    Make this recipe if you’re trying to use up your leftover roasted chicken breast or a chicken cutlet. These tasty little chicken and roasted pepper lettuce cups are a balanced meal for one or double the recipe to enjoy with someone else.

    Recid_349_Meatball_Minestrone_iStock-470835723_02282018_2959761669.jpg

    Meatball Minestrone

    Meatball minestrone is a hearty soup filled with meatballs, onions, beans, and much more. You can make this meal for one by halving the recipe. If you have time, you can make extra and save it for another quick meal!
     

    Italian Sausage Frittata 

    323-Italian-Sausage-Frittata-Diabetic_481358922_04112018 _3547183137.jpg

    A frittata—a thick omelet—makes a quick supper. It is perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover cooked meat, and eggs and you can have your meal ready in 15 to 20 minutes.
     

     

     We hope you enjoy these and more easy to make, single-serve recipes. But any recipe can be made for one by adjusting the amount of ingredients to make a single serving. For example, if the serving size is three, only use one-third of each ingredient. Or, to extend the life of a recipe, cook one that serves four people and eat the other servings throughout the week!

    Breakfast and Brunch
    Cooking for 1 or 2
    Dinner
    Lunch
    Main Dish

  • Easy, Healthy Food Substitutions for People with Diabetes

    Easy, Healthy Food Substitutions for People with Diabetes

    Cooking with type 2 diabetes doesn’t have to be hard. Here are some easy ingredient swaps for healthier meals.

    Meal planning and cooking when managing diabetes can be easy and you can still enjoy your favorite foods. With a few food substitutions or a change in the cooking method, almost any dish can be diabetes-friendly.  

    We’ve put together some easy food substitutions for healthier meals you can apply to new recipes or old favorites.  

    Non-Starchy Veggies  

    Carbs have the biggest impact on blood glucose (blood sugar). An easy way to cut back on carbs (like pasta, rice, and potatoes) is by swapping them for non-starchy vegetables or vegetable-based alternatives. 

    There are many great low-carb options at most grocery stores, such as:  

    Lean Protein  

    Protein is an essential nutrient for your body because along with other benefits, it helps build and repair tissue and muscle. However, high-fat protein sources, like pepperoni and bacon, contain unhealthy saturated and trans fats that can raise your risk for heart disease. Get the benefits of protein from lean sources that contain fewer unhealthy fats. Try to use protein foods such as:  

    Try to choose red meat less often than white meats and fish. If you are shopping for red meat, look for at least 90% lean varieties such as:  

    • Round 
    • Top loin 
    • Sirloin 
    • Chuck shoulder 
    • Arm roasts  

    Another healthy option is to choose plant-based proteins for your eating plan. Lean plant-based options include: 

    • Tofu 
    • Beans 
    • Lentils 
    • Powdered peanut butter (for a lower fat nut butter option) 

    Low-Fat Dairy 

    Dairy fits into a healthy eating plan, but it’s important to know that many dairy products have high-fat content. Try to choose low-fat dairy products. Healthy sswaps for full fat dairy products: 

    • For whole milk and/or half-and-half:  
    • 1% milk 
    • Skim milk 
    • Evaporated skim milk 
    • Non-fat half-and-half 
    • For sour cream:  
    • Low- or non-fat plain or Greek yogurt (it’s nice and tangy) 
    • L, low- fat buttermilk 
    • Low-fat cottage cheese 

    Remember that most dairy products have carbs, so be sure to include them in your daily carb count. And while cheese is a dairy product, it falls into the protein section of our Diabetes Plate. Choose a low-fat variety of cheese as a very low- or no-carb protein source. 

    Healthy Fats  

    Solid fats (like butter and coconut oil) are solid at room temperature and liquid fats (like olive and avocado oil) are liquid at room temperature. In most cases solid fats are high in saturated and trans fats, so try not to use them. You can cut back on solid fats by choosing fats such as:   

    This change will usually work in cooking (making chicken, pasta, etc.), but may not work when baking (making cakes, cookies, etc.). Check the label to see if the product will work for what you’re making. 

    Whole Grains  

    Carbs are part of the Diabetes Plate and are an important part of healthy eating plans with the right serving size. But some carbs (typically what we consider refined grains, such as white bread) aren’t the best energy source for managing your blood glucose (blood sugar) levels. Try substituting white bread with whole grain sources which have less impact on blood glucose levels. Some delicious and easy swaps include:  

    • Quinoa 
    • Almond flour 
    • Whole wheat flour 
    • Brown rice 
    • Other whole grain flour or grain products  

    Spices 

    While salt is a part of many recipes and important to our health, it can affect blood pressure. Think of cooking as a great time to experiment with different herbs, spices, and other ways to add flavor without salt! Try using:  

    • New and/or additional spices 
    • Herbs 
    • Mustards 
    • Lemon juice 
    • Vinegar 

    Sweeteners       

    Low calorie or non-nutritive sweeteners are a great option for sweetening your food and drinks with the least amount of carbs or calories. These have very little impact on your blood glucose. Some alternatives you can find in the store are: 

    • Stevia 
    • Monk fruit sweetener  
    • Sucralose 

    Sweetening your food with honey, agave, and maple syrup instead of sugar isn’t the best way to replace sugar because they contain carbs and calories and quickly raise your blood glucose. 

    If using these alternative sweeteners in baking, make sure you’re using the right amount. If a recipe calls for one cup of sugar, you may not always swap it with one cup of an alternative sweetener. Typically, the sweetener’s company will list the amount needed to replace white sugar on its package.  

    The Bottom Line 

    Finding healthy substitutions that work in your recipes will make them healthier and easier to fit into your eating plan! After a while, you will get into the swing of things and figure out what works and tastes best for you. 

     

    Veggie Rich
    Breakfast and Brunch
    Lunch
    Dinner

  • 9 Gift Ideas for Foodies

    9 Gift Ideas for Foodies

    There are a lot of healthy habits you can develop when cooking and eating that help manage diabetes. These include portion control, cooking with healthy fats, and having tools and equipment that make you want to cook healthy, delicious food.

    If you are planning on giving gifts to support someone following a healthy eating plan, here are some ideas of useful kitchen tools and gadgets from the American Diabetes Association (ADA) and elsewhere to help them on their health journey. 

    Diabetes-Friendly Gift Ideas Under $20 

    • The ADA’s Portion Control Plate with Lid: This nine-inch plate, with a vented lid for microwaving, helps you know how much of what type of food—non-starchy vegetables, lean protein, and quality carbs—should be eaten at each meal. 
    • The Diabetes Placement: A simple visual guide using the Diabetes Plate to plan meals without needing to weigh, measure, or calculate anything. 
    • Oil mister: Fill a mister of your choice with your preferred oil and spray on foods or pans instead of pouring from a bottle. This means less oil is used and less calories and fat per meal. Try getting more than one mister to fill with different oils like olive, avocado, canola, or others. 
    • Reusable storage wraps and bags: Since we’re thinking about our meal plan, how about thinking about the environment at the same time? Available at many different stores and brands, try planet-friendly food storage for leftovers. 

    Diabetes-Friendly Gift Ideas Under $50 

    • Digital kitchen scale: This may be one of the most important items for a healthy kitchen. Look for one with an LCD display and a variety of measurement options and unit conversions. 
    • Steamer pot: Steaming food is a healthy cooking method alternative that doesn’t require oil. A variety of foods can be steamed, like vegetables, chicken, and shellfish. 

    Splurge-Worthy Diabetes-Friendly Gift Ideas 

    • Dutch oven: This heavy-duty kitchen item can be used for many different styles of recipes. You can make braised meats like Cider Braised Chicken, soups, or use for a recipe that requires going from cooking on the stovetop to an oven. 
    • Quality nonstick pans: One strategy for healthier cooking means using less fat to sauté or cook foods like veggies and fish. A great nonstick pan means you can use less oil and, if you’re willing to splurge a little, it can also go from stovetop to oven or broiler. 
    • Air fryer: For the person who loves fried foods but is trying to cut back, an air fryer can give foods a crispy exterior with little or no oil.  

    If you need more ideas, be sure to check out the ADA’s Shop Diabetes! No matter your budget, the person who receives the gift will certainly be touched by your support of their diabetes management journey. Happy holidays! 

    Holidays & Entertaining