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  • Ask the Experts: All About Carbs

    Ask the Experts: All About Carbs

    When it comes to carbohydrates and diabetes, it’s hard to make sense of all the information out there. Fat was once seen as the enemy, but in recent years, carbohydrates have taken center stage as the villain to healthy eating. But this “bad guy” reputation doesn’t tell the whole story. So, how much carb should a person with diabetes eat?

    First, let’s take a step back and think about what all foods are made of. Most of the calories in our food come from three “macronutrients”: carbohydrate, fat, and protein (“macros” refers to the nutrients our body needs in large amounts). Foods also contain “micronutrients” like vitamins and minerals—these are essential for many of our bodies’ functions, but we need a much smaller amount of them and they don’t usually provide any calories.

    High Carb, Low Carb, No Carb?

    Should people with diabetes cut back on carbs? It’s true that foods high in carbohydrate have the biggest impact on blood glucose compared with foods high in protein and fat. Carbohydrates break down into glucose after they are digested, so it makes sense to think that cutting carbs would lead to lower blood glucose levels and better diabetes management. However, glucose is also an important fuel source for your brain. Just like a car needs gas, our brain needs glucose. There’s a lot of debate around what is the ideal mix of carbohydrate, protein, and fat needed by people with diabetes, but we don’t have any evidence that one specific proportion will be right for everyone.

    Glucose is also an important fuel source for your brain—just like a car needs gas, our brain needs glucose

    What kind of Carb Is Just as Important as How Much

    There are a lot of carbohydrate food options, and this is where it gets tricky, because some carbs are better for you than others. “Refined” carbs refer to foods made with white flour and sugar, such as pretzels, cookies, cakes, and white breads. These foods raise your blood glucose levels quickly, and do not provide much nutritional value. On the other hand, carbs found in vegetables, beans, lentils, fruit, and whole grains break down slower and are packed with fiber, vitamins, and minerals that provide many health benefits.

    The timing and amount of carbs you eat are also important. Eating a lot of carbs in one meal, even if they are high quality carbs, can cause a spike in your blood sugar. Try to spread them across your meals and snacks throughout the day based on your personal carb goal.

    And remember, there are many other factors that can affect your blood glucose. Things like changes in activity or sleep, timing and dose of diabetes medicine, and stress can all have an impact on your blood glucose. It’s not always just about food! (You can go here to learn more about other factors that affect your blood glucose)

    What Works for You

    When deciding how much carb is best for you, start by looking at what you are eating on a regular basis. How many grams of carbohydrate are you eating in each of your meals and snacks? If you are checking your blood sugar, are there certain times of day that your blood sugar is always higher? If so, then that may be the best place to start making small changes. As you continue to make changes, watch for blood glucose trends to help guide the best choices for you.

    If you are considering a low carb eating pattern, be sure to think about how much time you are willing to devote to meal planning. Strict low carb eating patterns, such as the ketogenic (keto) diet, require careful planning and regular visits to your doctor to ensure you are getting all of the vitamins and minerals you need to stay healthy. 

    Some carbs are better for you than others

    What can we all agree on when it comes to carbohydrates? Whether you follow a Mediterranean, vegan, keto, low carb, or any other eating pattern, one thing is for sure: Eat plenty of colorful non-starchy vegetables. They are full of vitamins, minerals, dietary fiber, and antioxidants to name just a few. And when it comes to sweet and salty snacks, cutting back is almost always going to help with your blood glucose goals.

    Finally, the million dollar question: How many carbohydrates should you eat each day? Well, that choice is yours. With careful review of your blood glucose trends and your usual eating patterns, you can often find the right balance that meets your daily nutrition needs and health goals as well as satisfying your appetite. Remember, the best meal plan for YOU is the one that you can stick with while meeting your health goals and feeling good!

    Still need more help? Find a registered dietitian with RD or RDN credentials or ADA Recognized Diabetes Self-Management Education Program to help you fine-tune your eating plan.  
     

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  • DIY Spice Blends

    DIY Spice Blends

    Looking to cut back on sodium? Make your own spice blends to add more flavor to your dishes, cut back on salt, and give your heart-healthy, diabetes-friendly recipes a personal touch.

    Why Make Your Own Spice Blend?

    Looking to cut back on sodium? Make your own spice blends to add more flavor to your dishes, cut back on salt, and give your heart-healthy, diabetes-friendly recipes a personal touch. 

    When following a heart-healthy meal plan often one of the hardest things to tackle is lowering the amount of sodium in your diet—eating less salt. This is a challenge since salt can add a lot of flavor to your dishes, but there are many other ways to create flavorful dishes with little or no salt. One way to do this is to create your very own spice blends. 

    To start, look in your pantry or spice cabinet and see what you have. Some chefs recommend keeping the following spices as staples in your kitchen: 

    • Garlic powder
    • Onion powder 
    • Basil 
    • Oregano 
    • Rosemary
    • Thyme 
    • Bay leaves 
    • Dill weed 
    • Paprika 
    • Cayenne 
    • Allspice 
    • Thyme 
    • Chili powder 
    • Curry 
    • Cumin 
    • Crushed red pepper
    • Cinnamon 

    Many of these spices can be used on their own to add flavor, but when used in combination, you create whole new flavors. 

    Make Your Own Spice Blend Combinations

    The amount of spice used in each blend varies, but the advantage of making your own blend is that you can make it just how you like it. Play around with the amounts, you can even add, remove, or substitute the spices. Once you have found a good blend that works for you and your taste, you can make a larger amount to store in an airtight container and use it for other recipes later. 

    Italian Blend 

    • Basil 
    • Oregano 
    • Thyme 
    • Rosemary 

    Dry Rub* 

    • Onion powder 
    • Garlic powder 
    • Black pepper 
    • Paprika 
    • Chili powder 

    *For more of a kick add in some cayenne 

    Jamaican Jerk 

    • Onion powder 
    • Garlic powder 
    • Ginger 
    • Paprika 
    • Cayenne 
    • Chili powder 
    • Cinnamon 
    • Allspice 
    • Thyme 
    • Parsley 

    Moroccan 

    • Ginger 
    • Cumin 
    • Black pepper 
    • Coriander 
    • Cayenne 
    • Allspice 

    Tex-Mex 

    • Cumin 
    • Garlic 
    • Chili powder 
    • Black pepper 
    • Crushed red pepper to taste 

    Curry Blend 

    • Turmeric 
    • Cardamom 
    • Coriander 
    • Cumin 
    • Cayenne or chili powder 
    • Dry mustard 
    • Ginger 

     

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  • Ways to Eat Winter Squash

    Ways to Eat Winter Squash

    The winter squash. Is there a vegetable that is more representative of cool weather comfort food? There are dozens upon dozens of richly colored, oddly shaped varieties to choose from, depending on where you live and where you shop. And, speaking of shopping, one of the benefits of buying winter squash is how hearty they are. You can enjoy them the day you bring them home or they can hang around for weeks, protected by their skin from going bad.

    The multitude of varieties can be overwhelming, especially knowing how to prepare them. Check out this list of the 8 winter squash you’re most likely to find in the store, and some ideas on how to prepare them.

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    Butternut: These are long with a bulbous end and a smooth tan skin. Because the skin is a little thick, you’ll want to peel them before cutting into chunks or dicing. Or, you can cut them lengthwise, remove the seeds, and roast them in the skin if to scoop out the flesh. Put these tips to action with this Butternut Squash and Kale Soup.
     
     

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    Honeynut: This is a smaller, sweeter version of the butternut with deeper orange flesh. It is about half the size of a butternut squash and a hybrid of butternut and buttercup squash. They are excellent when roasted with lots of herbs (think sage, thyme, rosemary), garlic, and just a bit of parmesan cheese.

     

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    Acorn: Don’t let the name fool you, this squash is not for the squirrels! You’ll love this sweet, petite green squash. Keep the skin on and slice into circles to grill or roast, Alternatively, you can slice in half lengthwise to stuff like these Stuffed Acorn Squash.

     
     

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    Delicata: These oblong squash are cream colored and have either green or yellow stripes. They are sweet and a perfect way to enjoy squash since they’re so easy to prepare. They can be sautéed, steamed, roasted, grilled, baked, or stuffed.

     

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    Green kabocha: These Japanese pumpkins are dense and sweet and usually deep green in color. Roast and turn them into soup with ginger, cumin, coriander, and garlic. Or slice and roast with olive oil, fresh ginger, thyme, and a little nutmeg.

     
     

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    Red kuri: Also called Hokkaido pumpkins, these little orange squash have a slight chestnut flavor, making them perfect for stews or side dishes in which they’re paired with other root veggies and some greens. Consider adding red kuri squash to this dish with fregola sarda and tahini dressing.

     
     

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    Sugar pumpkin: Unlike the larger jack-o-lantern pumpkins, sugar pumpkins are sweet and dense. They’re the pie pumpkin, but just as delicious for stews, stuffed, or soup. Give this Slow Cooker Pork and Pumpkin Stew a try for a warming weeknight meal.

     
     

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    Spaghetti: You’d never guess from its exterior that you can make a low-carb “pasta” with this squash. Halve it and bake, scoop out the seeds, then use a fork to scrape the flesh into strands. They’re like a blank canvas in terms of flavor so be creative in saucing them. You can go for the classic Spaghetti Squash with Light Marinara Sauce or go for more international flavor with a Spaghetti Squash “Ramen” Noodle Bowl.
     
    All winter squash can be steamed, roasted, braised, sautéed, grilled, or turned into soup. You can also cook them together. Squash can take strong seasoning, so use your imagination to come up with bold herbs, spices, and condiments. And don’t forget to clean and roast the seeds to snack on or garnish soups, salads, and other dishes.
     
    If you are still feeling a little overwhelmed by squash, check out the pre-cut produce section of your grocery store! Many stores offer precut squash ready to go. You can also check the freezer section for different types and cuts of different squash.

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  • Top 7 Veggies You Should Be Eating and Why

    Top 7 Veggies You Should Be Eating and Why

    We’ve all been told to eat our veggies from a young age. That’s because vegetables are nutrient dense and can help protect your health and reduce your risk of developing chronic health conditions. As a person living with diabetes, there are seven stellar picks that offer bonus benefits. Plan to fill half of every mealtime plate or bowl with non-starchy veggies by regularly enjoying these winners.

    Spinach

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    Leafy greens, including spinach, kale, and collard greens, are low in carbs and calories but high in nutrition. They’re packed with vitamins A, C, and K, folic acid, calcium, iron, and powerful antioxidants which fight oxidative stress, help reduce damage to cells, and may help reduce the risk of developing heart disease. Research suggests leafy greens could reduce risk of developing chronic conditions like diabetes. Plus, they provide lutein and zeaxanthin, plant compounds that are beneficial for maintaining eye health. Spinach is the most widely available and enjoyed of all the leafy bunches.

    Cooking tip: In recipes, add a squirt of lemon juice to spinach for taste balance. By combining the vitamin C from citrus fruits like lemons or oranges with dark leafy greens, the iron in the spinach is better absorbed.
    Try this recipe: Garlic Sauteed Spinach and Kale

    Broccoli

    Top broccoli diabetic(1).png

    Broccoli contains soluble fiber, which can help maintain good gut health and manage blood glucose (blood sugar) levels. When not overcooked, broccoli is an excellent source of vitamin C and K. Cruciferous vegetables (veggies in the cabbage family like broccoli, kale, and brussels sprouts) contain sulforaphane, a bioactive compound which may help with blood glucose management.

    Cooking tip: Don’t forget the stems! Try thinly slicing into coins and stir-frying them.
    Try this recipe: Crispy Baked Broccoli

    Bell Peppers

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    With their vivid colors, bell peppers offer a significant amount of vitamin C and beta-carotene, offering antioxidant benefits. Red bell peppers are slightly sweeter and richer in these health-protective nutrients than green peppers (their less ripe counterparts). All bell peppers are considered non-starchy vegetables, making them diabetes-friendly foods.

    Cooking tip: Blend roasted peppers with hummus to create colorful dips. 
    Try this recipe: Simple Roasted Peppers

    Tomatoes

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    Botanically, tomatoes are fruits. But since they’re nutritionally more similar to vegetables and typically used in savory dishes, consider tomatoes as veggies. Along with plenty of vitamin C, they’re rich in lycopene, a carotenoid pigment that may play a role in reducing the risk of developing diabetes, obesity, and heart disease. Enjoy all forms of tomatoes cooked or canned with low sodium or no added salt. For best taste and texture, don’t refrigerate whole raw tomatoes.

    Cooking tip: Sauté (or “blister”) grape tomatoes in olive oil for a quick breakfast side. 
    Try this recipe: Italian-Style Blistered Tomatoes

    Cauliflower

    top cauliflower diabetic.png

    Nutritionally, cauliflower provides nutrients like folate and vitamins C and K.  Like broccoli, it contains sulforaphane, but it stands out on the diabetes plate thanks to its versatility. Enjoy as a carb-friendly swap in place of rice, serve roasted thick slabs as “steak,” or slow-cook the head of cauliflower as a wow-worthy “roast.” Add color to your plate by using purple or orange cauliflower. Their colorful pigments indicate the presence of antioxidants like beta carotene and anthocyanins and offer extra health-protective benefits.

    Cooking tip: Make mashed potatoes with a 50/50 mixture of potatoes and cauliflower. 
    Try this recipe: Whole Roasted Cauliflower with Lemon Vinaigrette

    Mushrooms

    top mushroom diabetic.png

    Mushrooms are types of fungi, but count them as vegetables in your meal plan—and this list. The array of unique mushroom types offers several minerals as well as bioactive compounds which may play a role in diabetes prevention and treatment. Maitake mushrooms and ultraviolet-light exposed mushrooms, like white button, crimini, and portabella, are rich in vitamin D, which can help support your immune system and is critical for bone building.

    Cooking tip: With their “meaty” taste (thanks to umami) and texture, mushrooms can be an ideal plant-based stand-in for meat. 
    Try this recipe: Smoky Mushrooms

    Asparagus

    top asparagus diabetic.png

    This nutrient-dense veggie is low in carbs and overall calories and high in folate. It offers anti-inflammatory properties that can be beneficial for people with diabetes. Plant compounds found in asparagus may play a role in blood glucose and blood pressure management and in maintaining a favorable lipid profile. Try all asparagus varieties for plate and palate appeal—green, white, and purple.

    Cooking tip: Using a vegetable peeler, shave thick asparagus spears into ribbons and enjoy raw as the star of a salad. 
    Try this recipe: Grilled Sesame Asparagus

     

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  • Benefits of Frozen Fruits and Vegetables

    Benefits of Frozen Fruits and Vegetables

    Depending on where you live, you may not always have access to fresh produce. Even if your favorite fresh fruits and veggies are at the store, they may be more expensive during their off-season. For this and many more reasons, you should take advantage of frozen produce.

    Benefits of Eating Fruits and Veggies—Fresh and Frozen

    There are many good reasons to eat fruits and non-starchy vegetables, especially as a person with diabetes. They provide nutrients, improve blood glucose (blood sugar) levels, lower blood pressure, and assist in managing weight. You should strive to eat as much produce year-round as you can.

    Why You Should Eat Frozen Produce

    Wider variety

    When you take advantage of frozen produce, you’ll have a wider variety of choices than in the fresh produce section. It opens the door to endless healthy and delicious meals you can prepare.

    Peak ripeness

    Frozen produce is picked at peak ripeness—and its nutritional value remains intact when frozen. That means you get the same nutritional benefits of vitamins and minerals in your food as you would eating fresh fruits and vegetables.

    Less food waste

    Frozen produce creates less waste. If you’re craving a summer fruit smoothie, you can pull out the amount of fruit you need from your freezer and put the leftovers back without worrying about them going bad.

    You can do the same whether you’re adding spinach to a baked chicken dish, making , or baking . If you’re someone who tends to let fresh produce go uneaten until it goes bad, frozen fruits and vegetables may be the better choice for you.

    When Fresh Produce is the Better Option

    While frozen produce is an excellent option due to the wider variety, ripeness level, and food waste reduction—there are few situations in which fresh produce is the better option.

    For example, choose fresh when you’re eating raw produce on its own (like a bowl of strawberries) or as part of a larger dish (like spinach on a sandwich). When you thaw frozen produce, the texture and moisture level changes and it can become unpleasant to eat.

    However, the texture change doesn’t affect how the dish tastes when the produce is cooked or blended. In those situations, frozen is just as good as fresh.

    Making Your Own Frozen Fruits and Veggies

    If you recently bought a lot of fresh fruits or veggies you love from the grocery store or have grown some in your garden—like berries, pineapples, or squash—and you don’t want them to go bad, you can freeze them yourself! Simply slice or cube the produce (other than the berries), lay them flat on a sheet pan, and freeze.

    Gather them into a freezer bag and mark the bag with the ingredient name and date (most frozen produce will last eight months to one year in your freezer). Now you have your own frozen produce to enjoy at your leisure!

    No matter what fruits and vegetables you decide to stock your freezer with, be sure to sign up for the Diabetes Food Hub e-newsletter for ideas and inspiration on how to use them in new recipes.

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  • 5 Diabetes-Friendly Recipes for St. Patrick’s Day

    5 Diabetes-Friendly Recipes for St. Patrick’s Day

    You’ll want to put on a green apron to make these fun, diabetes-friendly recipes for St. Patrick’s Day! Whether you are Irish, or simply Irish at heart, these dishes are lower in calories, fat, and carbs than the traditional recipes. (They’re just as tasty, though!)

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    Whole Wheat Irish Soda Bread
    Calories: 70 | Carbs: 15
    Irish soda bread comes together quickly and this whole wheat version makes it healthier and heartier. It goes great with your favorite sugar-free jam for breakfast or as a side with your St. Patrick’s Day dinner!
     
     

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    Bangers and Mash
    Calories: 280 | Carbs: 25
    Bangers and mash is a traditional Irish pub food that is usually very high in fat and carbs. This healthier version uses homemade turkey sausage and mashed sweet potatoes to make it more diabetes-friendly and heart healthy.
     
     

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    Roasted Cabbage Steaks
    Calories: 90 | Carbs: 9
    Cabbage is a popular vegetable to use for St. Patrick’s Day. In this recipe, a whole head of cabbage is sliced into thick “steaks” and roasted. Serve them as a vegetarian entrée or as a filling, veggie-filled side.
     
     

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    Classic Beef Stew
    Calories: 250 | Carbs: 24
    There are so many new renditions of beef stew, but if you can make this classic version really well, that’s all you’ll need. Plus, this traditional beef stew goes great with a slice of whole wheat Irish soda bread.
     
     

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    Vegetarian Shepherd’s Pie
    Calories: 285 | Carbs: 45
    Shepherd’s pie can be found on most St. Patrick’s Day menus. In this vegetarian-friendly version, lentils and lots of veggies make it a hearty and filling meal that still has lots of protein to help keep you full and satisfied!
     
    Green beer is also a popular St. Patrick’s Day item, but is it OK for people with diabetes to have a pint? Moderate alcohol consumption is safe for most people with diabetes. Opt for a light beer as they are lower in calories, carbs, and alcohol.

    From the American Diabetes Association®, we wish you a happy St. Patrick’s Day! Be sure to sign up for the Diabetes Food Hub e-newsletter for healthy recipes delivered to your inbox every month.

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