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  • Keeping Culture Alive and Managing Diabetes

    Keeping Culture Alive and Managing Diabetes

    Diabetes management is more than just counting carbohydrates (carbs) and monitoring blood glucose (blood sugar) levels, it’s also making healthy decisions that fit your culture and traditions. Many cultural foods, such as tacos, pastas, stir-fries, and regional desserts, go beyond the food itself. They are often the focus when you celebrate holidays, birthdays, accomplishments, and so much more with friends and family. 

    However, these cultural foods may not always be the best choice if you are managing diabetes because of their carb, salt, fat, and sugar content. But with a few tweaks that can help you keep your blood glucose in your target range, you can still enjoy your favorites. Instead of thinking of these changes as a challenge, consider it an opportunity to try a different spin on traditional classics that will nourish your body and keep you healthy. 

    Tips for Healthy Eating with Culture in Mind  

    • Change them, don’t give them up: You don’t have to stop enjoying your favorite traditional foods if you live with diabetes. Make small changes that will make a big difference instead. For example, you can try: 
      • Using whole grain flour instead of white flour for breads or tortillas. 
      • Using lower-fat dairy products instead of high-fat varieties for foods like pasta sauce or masala.
      • Including more non-starchy vegetables to increase a dish’s volume with little impact on blood glucose. You can also replace some carb-heavy foods in a recipe with non-starchy vegetables, such as making mashed potatoes with half potato and half cauliflower, or pasta with half noodles and half zucchini noodles. 
    • Focus on balance: Make sure your meals include a balance of non-starchy vegetables, lean protein, and quality carbs to help manage your blood glucose. An easy visual tool to create balanced meals is the Diabetes Plate. Including a variety of non-starchy vegetables, like peppers, tomatoes, and leafy greens, like bok choy, chard, mustard greens, and collard greens in cultural dishes can increase the flavor and boost nutrients.  
    • Be aware of portion sizes: Cultural dishes can often be served family-style, meaning huge portions of each food are meant to be shared with everyone at the table. This can make it hard to manage your portions. Consider using a smaller or a pre-portioned plate to help you enjoy the food without having too much.  
    • Involve loved ones: Family and friends play a key role in diabetes management, especially when it comes to food and nutrition. Cooking together, sharing and creating new recipes, and discovering healthier options while grocery shopping can make making these changes enjoyable and comfortable.  
    • Welcome new traditions: Embrace the change! When you make healthy changes to the foods you love to fit your eating plan, you may be inspired to create new traditions that blend both culture and healthy choices. Don’t be afraid to try new herbs, spices, and different cooking methods to create new and exciting flavors for your favorite foods. 
    • Take the focus off food: For the events where the focus is on food, like the big meal on Thanksgiving, try instead to give your attention to the meaning of the event. Is it to gather with friends and family to share thanks for one another? To celebrate a milestone? Whatever the occasion or tradition, food should take second place to the intention of the gathering

    Tying It All Together  

    Keeping culture alive while managing diabetes is possible through the power of small changes that make a big difference! By keeping the focus on culture and traditions, involving loved ones, and making healthy choices, you can continue to celebrate your heritage without giving up on your health goals. Remember, it’s about honoring traditions and supporting your health goals. 

    Don’t forget to sign up for Diabetes Food Hub’s e-newsletter for diabetes-friendly ideas and recipes.  

  • Recipes from Around the World for People with Diabetes

    Recipes from Around the World for People with Diabetes

    Food plays an important role as part of diabetes management. Food also gives us connection to our family roots, our friends, and our culture. Often there are memories and traditions that are associated with our food. Most of all, food is nourishment offering vitamins, minerals, and nutrients required for our overall health strategy. Some of our family favorite recipes may need a little tweaking to fit healthy guidelines. We are here to help you with making informed food decisions by offering you recipes that fit healthy food guidelines for people with diabetes. 

    Diabetes friendly recipes have a few things in common:  

    • Fiber-Focused: A good source of fiber from vegetables and whole grains, which can help lower cholesterol and blood glucose (blood sugar). 
    • Keen on Protein: Use lean proteins, keeping the amount of saturated fat low to assist with heart health. 
    • Healthy Fats: Use healthy fats from plant-based oils (like avocado, 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. 
    • More Bang for Your Nutrient Buck: Contain nutrient-dense foods like non-starchy vegetables that provide essential vitamins, minerals, and antioxidants. 

    Diabetes-Friendly Global Recipes 

    To get you started, we’ve rounded up some of our favorite international recipes for your favorite meals: 

    A Pakistani Besan Chilla savory chickpea pancake for diabetic friendly eating

    Pakistani Besan Chilla (Savory Chickpea Pancakes): Pakistani Besan Chilla is not your average pancake. These pancakes offer extra benefits that may help keep blood sugar (glucose) steady.  This recipe is an excellent source of fiber and a good source of lean protein. Including high fiber foods and foods that contain protein in our meals may help slow down the absorption of carbohydrate.      

    Turkey Meatball Wonton Soup with Bok Choy Carrots diabetic_3378547104.png

    Turkey Meatball “Wonton” Soup with Bok Choy & Carrots: Try this comforting bowl of soup with a side of non -starchy vegetables to complete your meal according to the Diabetes Plate. Yes, you can eat from a bowl and still follow the guidelines of the Diabetes Plate. This soup contains some non-starchy vegetables, lean protein and a source of carbohydrate.   

    Curried Chickpea Stew with Roasted Vegetables

    Curried Chickpea Stew with Roasted Vegetables: This vegetarian dish can be served for lunch or dinner. Curried Chickpea Stew with Roasted vegetables contains non starchy vegetables, lean protein and quality carbohydrate from the chickpeas. This is another flavorful dish that leans on spices to boast the flavor instead of using salt.  

    diabetic greek pita pizza.png

    Greek Vegetable Pita Pizzas: Pair a Mediterranean style pizza with a leafy green salad to complete your plate. This pita pizza contains a good source of fiber and can be a quick an easy recipe to prepare for a Mediterranean or vegetarian eating pattern. 

    Be sure to check out other traditional 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!  

  • How to Find Nutrition Advice You Can Trust

    How to Find Nutrition Advice You Can Trust

    Everyone eats, which means everyone has their own ideas and opinions about what, how, and why some foods are better for you than others. And when these opinions are shared, on social media platforms for example, their claims aren’t backed up with scientific evidence. That’s why a lot of nutrition advice, especially on the internet and social media, contributes to confusion about healthy eating plans. 

    Other sources, like TV, newspapers, and radio, can also add to the confusion by reporting on smaller studies with limited findings that might make you think that the results are new recommendations. What you read and hear can make it seem like you need to have a PhD to know what you should eat to reach your health goals. Let’s break down what steps you can take to know if what you’re reading or hearing can be trusted.

    What Causes Problems with Nutrition Information

    • Different results of a study reported—You might find that what you learn from one place isn’t the same as what you learn from another. Some of this has to do with how results from scientific studies are reported or what the results mean aren’t reported correctly. 
    • Science is evolving—As more studies are conducted, our understanding also changes. Researchers may see different results from earlier study compared to a newer, more refined study. 
    • Catchy words used—In the race for our attention, sources can use words to catch our attention for studies that may be flawed, not important.
    • Biased agenda—A study may be funded by a supporter with a biased agenda. Such as a vitamin supplement company funding a study on supplements. The result is problems with the information and a whole lot of confusion.

    Three Steps to Finding Trustworthy Sources

    Here are three steps to help you find sources you can trust and be able to sort through what you hear about headline-making studies:

    1. Watch for red flags.

    • Think about the “why” your source is telling you the information. Is the source selling products you’re more likely to buy after learning the information they’ve shared? Is the information being presented in a way that’s intended to attract your attention or is it “clickbait”? If so, it doesn’t mean the information is wrong, but you should check to make sure it’s right.
    • Does it promise a quick fix or make claims that sound too good to be true? It would be great if you could make one change to your eating plan and lose a lot of weight in a month, but if it seems too good to be true, it probably isn’t. 
    • Is the advice based on one study? Nutrition recommendations aren’t changed based on a single study. Proof that an eating pattern or nutrition therapy works is collected over time as different researchers find results that in “totality” support recommendations. 
    • Does the source talk about a study without giving details or linking to it? The details of a study need to be included, or it needs to be linked to so you have a reference, if needed, to check what’s being said. If you can’t check the study, you won’t know if the results are being described correctly.

    2. Ask questions. 

    Scientific studies about nutrition and health are very difficult to design, execute, and translate into practice. Here are some things to think about next time you see a headline about a study:

    • Does the study involve humans, animals, or isolated cells? Animal and lab studies let scientists explore ideas for further research, but results may not be the same for humans. Even in human studies, you should take a closer look at how large the study was and its participants. For example, a 20-year-old athlete may respond differently to a food or eating pattern than a 50-year-old person with type 2 diabetes. This means that the findings of the study may not apply to everyone.
    • What kind of study is it? 
      • Systematic reviews or metanalyses of the most reliable studies look at the results of several studies on the same topic and can draw stronger conclusions.
      • Controlled trials set up an experiment where people are assigned to different groups and one part of their diet is changed, while all other factors stay the same. These trials are good at finding cause and effect but are usually short term and involve a small number of participants, so you can’t necessarily assume the results apply to everyone.
      • Observational studies look at a larger population over a longer period and observe associations between eating habits and health outcomes. However, they can’t always prove a cause-and-effect relationship.
    • What’s being compared? When a study finds that one eating pattern is associated with better health outcomes than another, pay attention to what is being compared. For example, a healthy vegetarian diet is going to lead to better results when compared to a diet filled with fast food, but that doesn’t necessarily prove that a vegetarian diet is better than an equally healthy eating pattern that includes meat. 
    • How meaningful was the difference? Scientists talk about whether results are “statistically significant,” meaning the results probably didn’t happen just by chance or accident. A specific food or diet might result in better weight loss than another in a two-month study but turn out not to make a difference in a longer-term study. Talk with your registered dietitian nutritionist (RDN) about whether results of a study would likely make a meaningful difference in your health.

    3. Keep track of sources you can trust.

    • Rather than entering your nutrition questions in a search engine, first visit the sources you can trust that deliver information that’s accurate and shared in a big-picture context.
    • Bookmark non-profit, academic, or government sites (they usually end in .org, .edu, or .gov) like the American Diabetes Association, Academy of Nutrition and Dietetics, and National Institutes of Health. The information on these sites is vetted against scientific literature before it is posted. For commercial sites, some options are better than others. Sites like WebMD and Healthline may be good options because they typically refer to the studies they discuss and cover their potential limitations. 
    • Instead of following the health advice or personal experience of a celebrity or influencer with no formal nutrition education or training, base your choices on recommendations from experts such as RDNs.

    Your Journey Is Unique

    Finally, when looking for nutrition advice online, the most important question to ask is: Is this advice realistic for you? Changes to your eating plan will lead to changes in your health. But extreme changes and restrictions aren’t necessary and are hard to stick to. If the advice you get is something you can’t stick to long term, then it’s probably not good advice for you. 

    The changes you make don’t need to be big to make a difference in your health. Small changes to your eating plan add up overtime and make a difference in managing your diabetes. Just focusing on what and how much you are eating helps to make changes that stick. Informed food choices are key to preventing or living well with diabetes. 

    Remember to check out more of our science-reviewed diabetes blogs on Diabetes Food Hub.

  • Embracing a Diabetes and Kidney-Friendly Meal Plan

    Embracing a Diabetes and Kidney-Friendly Meal Plan

    Living with chronic kidney disease (CKD) and diabetes can be challenging, but one key aspect of managing these conditions is having a diabetes- and kidney-friendly eating plan. Having an eating plan will help you manage diabetes and keep your kidneys healthy.

    Foods that Fit in Your Eating Plan

    Eating foods that have vitamins, minerals, and other nutrients and are minimally processed will help you reach your health goals. Foods like whole grains, vegetables, fruits, lean poultry, seafood, plant proteins, heart-healthy fats, and low-fat dairy have lots of nutrients with fewer calories. Eating these types of food will help you keep your kidneys healthy, manage diabetes, and lower your risk for other health problems. If you have CKD, you may need to limit foods with potassium and phosphorus—talk to your doctor or registered dietitian nutritionist (RDN) to find out.

    Eating minimally processed foods also helps lower the amount of sodium you eat each day and stay within recommended levels. If you’re eating packaged food, choose foods that are labeled as low-sodium, no-added salt, or no-added-sugar. Your health care team will let you know if you need to limit your intake of certain foods to keep your nutrient levels within normal limits.

    If you need to manage your phosphorus and potassium intake, you can work with your registered dietitian nutritionist to help you adjust your eating plan. The first step is to avoid be cautious of highly processed foods that have phosphorus and/or potassium additives by looking at the ingredient list and looking at the potassium and phosphorus levels written on the nutrition facts label. These can add significant amounts of phosphorus and potassium to your diet. Naturally occurring foods with potassium and phosphorus also need to be monitored. However, understanding some fruits, vegetables, meats, dairy, nuts and legumes can have higher levels, but our body absorbs these nutrients differently. By making changes to your eating plan, you can still enjoy a variety of foods while working toward your health goals.

    Using a Diabetes- and Kidney-Friendly Meal Planner

    Kidney Placemat Diabetic.png

    One effective tool for planning meals is the diabetes- and kidney-friendly meal planner, which helps you plan meals with balanced portions for a nourishing eating pan. Here’s how to use it.

    Start with a 9-inch plate.

    Half Your Plate with Non-Starchy Vegetables

    Fill half your plate with non-starchy vegetables. For those with CKD who need to limit their intake of phosphorus and potassium, choose options that have essential vitamins, minerals, and fiber. Examples include: 

    • Broccoli
    • Cauliflower
    • Spinach
    • Asparagus
    • Bell peppers
    • Green beans

    One Quarter of Your Plate with Starchy Vegetables and Grains

    In one fourth of your plate, add starchy vegetables or grains. Starchy vegetables and grains will affect your blood glucose most but provide you with energy and nutrients. Choose whole grains when you can to be able to get more fiber in your meals. Examples include: 

    • Quinoa
    • Brown rice
    • Whole wheat bread
    • Barley
    • Corn

    One Quarter of Your Plate with Lean Protein

    The last one fourth of the plate, add proteins.  Choose lean animal-based and plant-based proteins for lower calories and fats.  Eating the right amount of protein in your meals is part of managing CKD. By eating the right amount of protein, you can help keep your kidneys from working too hard after meals.

    Plant-based proteins have been shown to reduce health complications and support kidney health. Including a variety of protein sources in your eating plan will help you get essential amino acids 

    Examples of lean proteins include: 

    • Lentils
    • Beans
    • Tofu
    • Lean, skinless poultry (such as chicken or turkey breast)
    • Fish and shellfish
    • Eggs 

    Heart-Healthy Fats

    Eating heart-healthy fats and limiting saturated fats helps with kidney and heart health. Aim to include omega-3 fatty acids and monounsaturated fats in your meals. Examples of healthy fats include: 

    • Olive oil
    • Avocados or avocado oil
    • Canola oil
    • Nuts
    • Seeds
    • Fatty fish like salmon, mackerel, and albacore tuna

    Focus on Fluids

    While water should be your first choice to drink, you can also drink no-calorie options. Some examples are flavored water, unsweetened coffee, unsweetened tea, or zero-calorie clear (not dark) carbonated drinks.

    The Takeaway

    Having diabetes and kidney-friendly eating plan will help you manage diabetes and CKD. By using the diabetes- and kidney-friendly meal planner,, you can create balanced, nourishing meals that support your health. You can also talk with your registered dietitian nutritionist (RDN) to create an eating plan built for your specific needs and goals. 

    For more resources on diabetes and kidney disease visit diabetes.org/kidney. 

    DaVita_Logo_RGB_F_72dpi(1).png

    This article is brought to you by DaVita, National Sponsor of Living with Diabetes.

    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich

  • Why Cook Dried Beans?

    Why Cook Dried Beans?

    Why Cook Dried Beans?

    There’s no question that beans provide health benefits. They are a good source of plant-based protein, fiber, potassium, magnesium, folate, iron, and zinc which makes beans a great choice for people with diabetes—not to mention they are heart healthy and delicious!

    Due to their protein and fiber content, meals with beans have been shown to raise blood glucose (blood sugar) more slowly after a meal and lower total cholesterol levels. 

    While canned beans are a popular choice, dried beans may be a better option for your lifestyle, wallet, and pantry.

    Why choose dried beans over canned beans?

    Dried beans can cost less and often have a better taste and texture than canned beans. If you choose canned beans, look for “low sodium” or “no added salt” options, or rinse them before you use them to lower the sodium content.

    How to Prepare Dried Beans

    Preparing dried beans is simple and takes a few steps. First, sort through the beans to take out any little stones or wrinkled beans, then rinse them in a strainer to remove dirt.

    To soak or not to soak? 

    It’s up to you. Soaking reduces the cooking time (but makes prep take longer), creates plumper cooked beans, and gives you a flavored liquid in which to cook the beans. You can soak them for a few hours or overnight. If you don’t soak them, you can start cooking them right away.

    How do you cook dried beans?

    For simple plain beans, put them in a pot and cover with water by a few inches. Bring to a boil, then lower the heat to a gentle simmer to keep the beans from falling apart. You can try adding spices and herbs while they cook to allow them to add flavor.  

    When are they done?

    Because beans vary in age, size, and soaking them changes the cooking time, the best way to know when they’re done is to try them to be sure when you think they’re cooked. Are they going into a salad or soup? Take them off the heat before they get too soft, so they don’t fall apart when you mix them in. If they’re going into a dip, let them cook until soft and tender.

    Ways to Eat and Use Cooked Beans

    Beans are a versatile ingredient. You can add them to a salad, soup, chili, or stew. Use can also use them for spreads and dips like hummus. 

    Try mixing other vegetables and herbs with your beans like bell pepper, onion, and cilantro for a black bean and corn salad. Add them to a chili for added protein, fiber, and to make a hearty meal like this easy beef chili. Or crisp garbanzo beans in the oven or air fryer for a healthy snack like these Roasted BBQ Chickpeas.

    Looking for other ways to use your freshly cooked beans? Swap out the canned beans in the recipes below with the fresh beans you have cooked.

    Whichever way you choose to use beans in a recipe, consider trying your favorite spices and herbs to create beans with the flavors you enjoy. You can also make a large batch of beans and freeze them. 

    Remember, beans are both a protein and carbohydrate food when you’re meal planning. If you’re making a bean dish and using the Diabetes Plate to plan a meal, they belong in both the protein and carbohydrate sections. Monitor your blood glucose levels before eating and two hours after to see how your blood glucose levels trend after eating according to the amounts of beans consumed. Work with your registered dietitian nutritionist or certified diabetes care and education specialist.

    Sign up for the Diabetes Food Hub e-newsletter today to get more recipes and other nutrition-related tips delivered to your inbox every month.

    Fiber Focused
    Low Carb

  • Healthy Eating Tips for People Recently Diagnosed with Diabetes

    Healthy Eating Tips for People Recently Diagnosed with Diabetes

    Have you just been diagnosed with type 2 diabetes and don’t know where to start on your healthy eating journey? We are here to help you discover delicious and nutritious choices that will support your diabetes management! 

    How Food Impacts Diabetes Management

    Choosing quality, healthy foods is one of the strategies for diabetes management because food has a direct impact on your blood glucose (blood sugar). That’s why making informed decisions about your food choices and portion size can make a difference.

    Keep these suggestions in mind as you make your food choices:

    • Eat a variety of foods, including non-starchy vegetables, lean protein or plant- based substitutes, whole grains, fruits, low-fat dairy foods, and healthy fats
    • Try to include foods that are higher in fiber (5 or more grams per serving)
    • Space your meals evenly throughout the day
    • Include foods that you enjoy eating

    Using the Diabetes Plate

    Another great tip is to use the Diabetes Plate. To get started, grab a nine-inch plate. Fill half with non-starchy vegetables (like bell peppers, cauliflower, or green beans), one-quarter with quality carbohydrates (like starchy vegetables, fruit, low-fat dairy, or whole grains), and one-quarter with lean protein (like chicken or turkey without the skin). 

    The Diabetes Plate can even help you make diabetes-friendly versions of your favorite meals—just follow the format of the sections of the plate. 

    Healthy Eating Tips

    As you focus more time on what and how you eat, it’s great to explore and experiment with new ingredients, cuisine types, or preparation methods (e.g., baking instead of frying). 

    Give these healthy eating tips a try the next time you cook. You’ll add variety to your meal plan and might even find your new favorite dish! 

    Tips:

    • We have lots of delicious diabetes-friendly recipes on Diabetes Food Hub. Mark your calendar to try one or two new recipes a week and before you know it, you will have a month’s worth of favorite meals at your fingertips. Try these recipes that put a new spin on classic produce:
    • Select spices and herbs to season your food instead of adding more salt or fat. Or you can make your own herb and spice blend to season vegetables, meats, soups, and stews.
    • If you want to boost your cooking skills, join us for our free online cooking classes which feature a new Diabetes Food Hub recipe. You can cook while you watch and ask questions of our nutrition experts and the chef. 
    • Please know that there is not just one healthy eating plan that works for everyone. There are seven eating plans for you to choose from. All the plans should follow the Diabetes Plate, but there are many changes you can make to fit your taste, lifestyle, and health conditions. Before changing your eating plan completely, talk to your registered dietitian nutritionist or health care provider to be sure you’re making the best choice for you. 
    • Additional resources:
    Low Sodium
    Low Carb

  • Can People with Diabetes Eat Chocolate?

    Can People with Diabetes Eat Chocolate?

    People with diabetes are often told they shouldn’t eat sweet foods, including chocolate. But it can be hard to avoid during times of the year when there are traditions around chocolates, like getting chocolates as gifts during the holidays and heart-shaped boxes on Valentine’s Day.  

     For the times you want to enjoy a square or two during special occasions, or even during everyday life, the question is, “Can people with diabetes eat chocolate?” The good news is—the answer is yes! But it helps to understand which types are best and how to eat them in a way that fits into a balanced eating plan. 

    Different Types of Chocolate 

    Not all chocolate is created equal, especially when it comes to its impact on blood sugar (blood glucose) levels. Here’s a breakdown of the main types of chocolate: 

    1. Dark chocolate: Dark chocolate contains more cacao and less sugar content than milk or white chocolate. The higher the cacao content, the better. Look for dark chocolate with at least 70% cacao. Since it has less sugar than other chocolates, the carbohydrate content will be lower. Although, the higher the content of cacao, the higher the total fat and saturated fat content. 
    2. Milk chocolate: Milk chocolate contains more sugar, more grams of carbohydrate, and fewer beneficial flavonoids than dark chocolate. It also typically contains added milk solids, which also contribute to a higher carb content.  
    3. White chocolate: White chocolate is the least beneficial of the three types of chocolate, as it doesn’t contain cacao solids—only cocoa butter, sugar, and milk solids. It is higher in sugar and carbohydrate, making it less suitable for people with diabetes. 

    Health Benefits of Dark Chocolate 

    Dark chocolate, particularly those with higher cacao content (70% or higher), offers several health benefits: 

    • Heart health: Dark chocolate contains flavonoids which may help lower blood pressure and reduce the risk of heart disease by improving blood vessel function. 
    • Significant source of nutrients: Dark chocolate is a good source of minerals like iron, magnesium, and zinc. 
    • Antioxidants: The flavonoids in dark chocolate are also antioxidants that may help protect cells from damage caused by free radicals, contributing to overall health. 

     A study was published in the British Medical Journal that investigated if chocolate could lower the risk of diabetes. The study found the participants who consumed about 5 ounces of any chocolate/week, had a lower risk of developing type 2 diabetes compared to those who rarely ate chocolate. Those that ate dark chocolate had an even lower risk of developing diabetes. It is important to note that studies like these highlight overall patterns. For example, those who eat dark chocolate may also have other healthy lifestyle choices, like an eating plan or activity level that lower their risk of developing diabetes. It does not mean you should start eating dark chocolate to reduce your risk of diabetes. 

     While dark chocolate offers some health benefits, it’s important to remember that it still contains carbohydrates, fat, and saturated fat. Moderation is key to enjoying it as part of your eating plan. 

    How to Fit Chocolate into Your Eating Plan 

    To enjoy chocolate while managing blood glucose levels, follow these tips: 

    • Choose dark chocolate: Opt for chocolate with at least 70% cacao content. Dark chocolate typically contains less sugar and offers more health benefits, making it a better choice for people with diabetes. 
    • Check the nutrition facts: Always check the serving size and total carbohydrate content. Keep your portion small, such as one or two squares, to manage your carbohydrate intake. 
    • Pair with a balanced meal: Enjoy your chocolate as part of a balanced meal that includes non-starchy vegetables, lean protein (like chicken, fish, or tofu), and a quality carbohydrate like whole grains, starchy vegetables, or fruit. This can help provide overall nutritional balance while fitting chocolate into your eating plan. (Pro tip: Remember to account for the carbohydrate from the chocolate)  

    Dark Chocolate Recipes for People with Diabetes

    Check out some of our delicious dark chocolate recipes: 

    Nutrition Facts of Different Chocolates 

    Type of Chocolate (serving: 1 square)  Carbohydrate (grams)  Fat (grams)  Saturated Fat (grams) 
    Dark with 92% cacao  3  6  4 
    Dark with 86% cacao  4  6  4 
    Dark with 72% cacao  5  5  3 
    Milk chocolate  6  3.5  2 
    White chocolate  5  3  2 

    The Takeaway 

    If you have diabetes, chocolate doesn’t have to be off-limits. But choosing the right type and enjoying it in moderation is essential. Dark chocolate with high cacao content is generally your best option for enjoying a sweet treat that fits into a balanced eating plan. Always be mindful of portion sizes and have chocolate with healthy foods to help reach your blood glucose targets. By being mindful of how you eat chocolate, you can fit it into your eating plan.  

    Don’t forget to sign up for Diabetes Food Hub’s e-newsletter for diabetes-friendly ideas and recipes!    

     

    Dessert

  • 6 Tips for Buying Frozen Pizzas

    6 Tips for Buying Frozen Pizzas

    People of all ages love pizza! It can be a tasty, quick, and cost-effective choice for a meal or snack. But pizza can contain a lot of carbs, sodium, fat, and may not offer a full serving of protein.

    Follow these six tips the next time you’re shopping for frozen pizzas to make a choice that can fit into your eating plan.

    Tips for Buying Frozen Pizzas

    1. Read the Nutrition Facts label. This will tell you the amount of each nutrient (the healthy and the not-as-healthy) in the pizza as well as the serving size. From there, you can see how it might impact your blood glucose (blood sugar levels). Check for:

    • Carbs: Carbohydrates (carbs) impact your blood glucose the most. The amount of carbs you should eat each day is different from person to person, so when looking at frozen pizzas, remember that only one quarter of the Diabetes Plate is filled with carbohydrate.
    • Sodium: Frozen pizzas tend to have high amounts of sodium—even more when the pizza has processed meats, like pepperoni and sausage. Compare nutrition labels to find the pizza with the lowest sodium. The American Diabetes Association recommends consuming less than 2,300 milligrams of sodium per day. Try to choose foods that have less than 5% of the daily value of sodium listed on the food label and no more than 20%.
    • Fats: Some fats are better for you than others. Look for pizzas that have lower amounts of trans and saturated fats by comparing the nutrition facts label. Like sodium, processed meats tend to have high amounts of the fats you want to avoid. Cheese also contains fat so be cautious of using a pizza with extra cheese. When reading the nutrition label, try to keep the saturated fat level to less than 10% of the daily value. 
    • Calories: Look for a pizza that has the fewest calories while offering the most nutrients you want, like protein and fiber. 
    • Portion size: The portion size tells you how many slices or how much of the pizza is represented on the nutrition label. For example, a nutrition label may say the pizza contains 100 calories with a serving size of one slice. If you have two slices, you will be eating 200 calories, 300 calories for three slices, and so on. You’ll have to increase the other nutrients too for each additional serving you have. If you’re feeling hungry, look for a pizza that has a higher serving size. But remain mindful of how many nutrients it has that you want to avoid. 

    2. Veg out! Non-starchy vegetables should take up the most space on your Diabetes Plate and on your frozen pizzas. Compare brands to find the pizza with the most veggies—that include veggies used in the crust, like cauliflower or a mixture of cauliflower, broccoli, cabbage, carrots and kale, as well as the toppings! Better yet, add more veggies to your pizza whether it’s homemade or a frozen pizza. Think about adding typical pizza toppings like mushrooms, onions, peppers, and others you don’t usually see like chopped broccoli, artichoke hearts, or chopped kale or spinach.

    3. Have a salad on the side. By adding a side salad full of fresh leafy greens and vegetables, you’ll add fiber and antioxidants to your meal. Top the salad with an olive oil vinaigrette for heart-healthy fats.

    4. Power-up with protein. Protein in our meals helps us feel full and satisfied for longer while giving us energy. Look for pizzas that are either labeled an “excellent” (at least 20% daily value) or “good” (at least 10–15% daily value) source of protein. Even though processed meats are a source of protein, try to use other sources like chicken to top your pizza where possible.

    5. Build your own pizza using a premade crust. Look for different types of premade crust at your grocery store. These are ready for you to add your own sauce, cheese, and toppings. This is an easy way to control what’s on your pizza to limit sodium and saturated fat while increasing the non-starchy vegetables. 

    6. Make your own pizza. Be creative with your cooking skills and look for diabetes-friendly pizza recipes. You may also want to try these recipes from Diabetes Food Hub BBQ Chicken Pizza—or use whole wheat pita as your pizza base.

    Do What’s Best for You

    As a reminder, everyone with diabetes has different nutritional needs. Talk to a registered dietitian nutritionist or diabetes care and education specialist about the amount of carbs, sodium, fat, and calories you should be eating to meet your health goals.

    Be sure to check out all the recipes on Diabetes Food Hub and create an account so you can save recipes to try later.

  • 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