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  • What is Intuitive Eating?

    What is Intuitive Eating?

    It seems every year there’s a new fad diet that everyone is talking about. But recently non-diet approaches like “Intuitive Eating” or “Mindful Eating” have gained in popularity. What do these terms mean, and how do they work?

    What is Intuitive Eating?

    Intuitive Eating is a “non-diet” approach to changing eating behaviors. It focuses on tuning into your body’s internal signals of hunger, fullness, and satisfaction as your guide to eating, instead of following external rules and restrictions on what, when, and how much to eat. This is different than Mindful Eating, which is more about the “how” of eating and being present at the table in a non-judgmental way.

    Intuitive Eating is not a weight loss plan. Goals of Intuitive Eating may focus on mental health, emotional well-being, and other markers of physical health, but not on weight and body mass index (BMI).

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    Ultimately, Intuitive Eating aims to help you rebuild trust in yourself and your body and enjoy a new relationship with food.

    Who is Intuitive Eating for?

    Intuitive Eating can be helpful for “chronic dieters”—people who go on and off restrictive diets—or people who struggle with anxiety, guilt, or other negative feelings about food and eating.

    That said, anyone can practice the principles of Intuitive Eating, even those with diabetes or other medical conditions. While some medical conditions, like allergies, may require restricting or eliminating certain foods or nutrients, some of the principles of Intuitive Eating can still be used in these situations to reduce food anxiety, keep eating pleasurable, and improve body image and self-esteem.  

    As always, talk with your health care team about your personalized nutrition plan.

    What are the benefits?

    Research on Intuitive Eating is still growing. Studies so far have associated Intuitive Eating with lower triglycerides, higher HDL cholesterol, lower blood glucose levels, and a lower BMI.

    Research in people with diabetes is limited, but some early studies suggest that Intuitive Eating could help with blood glucose management as well.  

    The biggest benefits of Intuitive Eating may be related to mental health and wellbeing, especially for women. By removing the stress of following strict diets, Intuitive Eating can lead to higher self-esteem, less anxiety, depression and emotional eating, and improved body image.

    What are the Challenges?

    Intuitive Eating removes food restrictions and allows you to be in the “driver’s seat” about your food choices. For some people, this may be freeing and relieve the pressure to follow certain rules. But others may feel lost without the guidance of a more structured eating plan. 

    Intuitive Eating may be somewhat controversial since it goes against conventional ideas of diet and weight loss as keys to improving health. You may need to find a Certified Intuitive Eating Counselor or other mental health care provider for additional support.

    Intuitive Eating and diabetes management

    With diabetes, it’s still important to be aware of what you’re eating and monitor how different foods impact blood glucose.

    But Intuitive Eating can help reduce anxiety and guilt around food choices by monitoring blood glucose and adjusting eating behaviors in a non-judgmental way. For example, instead of thinking “I can’t eat this,” an intuitive eater will think “my blood glucose doesn’t respond as well to this food” and adjust food choices as needed.

    BOTTOM LINE

    • Intuitive Eating is a strategy to change eating habits by paying attention to your internal signals of hunger, fullness, and satisfaction instead of following external rules and restrictions.
    • It has been shown to improve mental health and wellbeing and may be helpful for people who struggle with anxiety, guilt, or other negative feelings about food and eating.
    • Principles of Intuitive Eating can be applied to diabetes management and may help lower blood glucose and reduce stress and anxiety.

    Like any lifestyle change, Intuitive Eating takes practice, commitment, and support. If you think Intuitive Eating may be right for you, consider seeing a Certified Intuitive Eating Counselor and Registered Dietitian Nutritionist. Search the Counselor Directory here.

    Bonnie R. Giller is a Registered Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. Learn more about Bonnie at BRGHealth.com. Find more Intuitive Eating tips on her blog.

    Fiber Focused
    Low Carb
    Veggie Rich
    Breakfast and Brunch
    Dinner
    Lunch
    Snacks
    Vegan
    Vegetarian

  • Ask the Experts: What is the ADA Diet?

    Ask the Experts: What is the ADA Diet?

    Nutrition information in the media around diabetes meal planning is complicated and constantly changing. Type “diabetic diet” into a search engine and you’re going to get thousands of confusing results. Should you be vegan? Low-carb? Keto? Should you cut out fat or eat nothing but fat? Everyone seems to be suggesting something different. So what is the American Diabetes Association diabetes diet?

    Quick answer: There isn’t one. At least not one exact diet that will meet the nutrition needs of everyone living with diabetes. Which, in some ways, is unfortunate. Just think how simple it would be to plan meals if there were a one-size-fits-all plan that worked for everyone living with diabetes, prediabetes, or at risk for diabetes. Boring, yes, but simple!
    As we all know, it’s much harder than that. We don’t often make food choices based on nutrition science alone —we often also make food choices for social, cultural, or emotional reasons. And because each of us is different, we each need to find an eating plan best matches both our nutrition and lifestyle needs.

    For people living with diabetes and trying to learn more about healthy food choices, it can be tough to tell fact from fiction and make decisions in a sea of choices. Information in the news can often be confusing, with conflicting data and advice often given at the same time.

    Part of our job at the American Diabetes Association is to help sort out the science and provide guidance that is safe and works well for people at risk for and living with diabetes. And current research shows there are a many eating patterns that can work to maintain a healthy life with diabetes, not just one. In the long run, an eating plan that you can follow and sustain and that meets your own diabetes goals will be the best one for you. 

    What Is a Meal Plan?

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    A meal plan takes into account your likes, dislikes, and lifestyle. It is a guide that is aimed at helping you meet your personal weight and blood glucose goals and guides you on what, when, and how much to eat. While many people may think a meal plan is the same as a diet, we like to consider a meal plan as something you follow over time rather than a diet, which is often related to a quick fix for a short period of time.

    We often make food choices for social, cultural, or emotional reasons

    What Is an Eating Pattern?

    An eating pattern is a term used to describe the foods or groups of foods that a person chooses to eat on a daily basis over time. There a number of eating patterns that are helpful for people living with diabetes or at risk for diabetes. Following are a few of the more popular choices that the science shows can work. You’ll notice that all of these have three things in common:

    • Plenty of non-starchy vegetables such as broccoli, green beans, kale, and salad greens
    • Lean protein foods including meat, chicken, fish, shellfish, eggs, cheese, nuts, seeds, and plant-based protein foods like soy and beans are included in differing proportions
    • A focus on healthy fats—including vegetable oils like olive, canola, and sunflower—and limitations on solid fats like butter, lard, and margarines

    There is no “one-size-fits-all” eating plan or “ADA Diet” for people with diabetes! The best eating plan for you is the one that you can sustain while still meeting your diabetes goals.

    Popular Eating Patterns

    Mediterranean

    Mediterranean-style eating uses olive oil as the main source of fat. Fish, chicken, and small amounts of dairy products, such as cheese and yogurt, are included. Red meat is less common, though wine can usually be consumed in small amounts (one to two glasses of wine per day) with meals.

    There is a lot of research on the Mediterranean style of eating and most of it shows it may help you improve blood sugar, lose weight, and reduce risk of heart disease, stroke, and some cancers. This is a well-studied eating pattern than can work for many people with diabetes.

    There is no “one-size-fits-all” eating plan or “ADA Diet” for people with diabetes!

    Vegetarian or Vegan

    Vegetarian eating plans generally include nuts, seeds, beans, and meat substitutes with little or no animal 

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    products, though there are many eating patterns you could label “vegetarian.” These patterns are different in terms of protein sources, from vegan eating plans that include no animal products of any kind to new patterns, such as flexitarian eating plans that include mostly plant-based foods but allow for eating meat at times.

    Low Carbohydrate

    A low-carbohydrate (low-carb) eating plan includes protein foods like meat, chicken, fish, shellfish, eggs, cheese, nuts and seeds, and fats (oils, butter, olives, and avocado). Most low-carb plans, such as Atkins, Keto, and Paleo, avoid highly processed carbohydrate foods and grains.

    DASH

    DASH is an acronym for “Dietary Approaches to Stop Hypertension” and began as a research study to help lower blood pressure in people with hypertension (high blood pressure). This eating plan limits foods high in sodium (salt), saturated fat, red meat, sweets, added sugars, and sugary drinks. 

    Looking for a quick place to start?

    Try the Diabetes Plate Method. Most of the eating patterns above focus on what to eat. The Diabetes Plate Method helps figure out how much to eat, which can often be just as important. It takes the burden out of measuring and counting while meeting the goals of many of the eating patterns described above.  This method uses a 9-inch plate, often a smaller plate than most people use. Once you have a smaller plate, the idea is to fill half your plate with non-starchy vegetables, 1/4 of your plate with protein foods, and the last 1/4 of your plate with carbohydrate foods.

    Key Takeaways

    Try to block out the fad-diet advice and choose a plan you are likely to follow long-term that fits both your diabetes goals and your personal needs. Think about your likes and dislikes and how a change to your eating will affect your day-to-day life with family and friends. Then see how you can match this with your personal weight-loss goals. Budget also plays a part in choosing the right healthy eating plan that will meet your needs.

    Many eating patterns can help you maintain a healthy life with diabetes.

    • Work with a registered dietitian or certified diabetes educator on a meal plan that is right for you.

    How to find a registered dietitian:

    • Ask your doctor for a referral.
    • Find a registered dietitian: www.eatright.org/find-an-expert 
    • Find an ADA recognized diabetes self-management education program in your area: www.diabetes.org/findaprogram
    Low Carb
    Veggie Rich
    Kid Friendly
    Mediterranean
    Breakfast and Brunch
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    Holidays & Entertaining
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    Vegan
    Vegetarian

  • How to Start a Healthy Day

    How to Start a Healthy Day

    Follow these tips to start your day right!

    Studies have repeatedly shown the benefits of a healthy breakfast. In fact, a good start can help you manage glucose levels, too! Follow the steps below to take the hassle and headache out of your first meal of the day.

    Eating breakfast has shown to help boost metabolism, which means your body does a better job managing your weight. This can be a key factor for some people in managing their diabetes too. But whether you’re a student, parent, or working professional, your busy schedule might keep you from eating a balanced breakfast in the mornings.

    Make Breakfast While You Sleep

    That sounds impossible, doesn’t it? Not quite! There are many unique “overnight oatmeal” recipes out there, but all you need to remember is the most basic recipe. Try this: simply mix ¼ cup oats and ½ cup low-fat milk (or milk substitute like soy milk) in a container or jar that can be sealed tightly, and leave it in the fridge overnight. That’s it! When you wake up your oatmeal is ready for breakfast. You can “dress” up your oatmeal by mixing in a tablespoon of peanut butter for some added protein, or add a bit of vanilla extract and cinnamon for additional flavor.

    Double Your Cooking

    Choose about one or two recipes that you would eat for breakfast and set aside one day of the week to cook these recipes.  To make it easy, select a recipe that yields enough servings so that you can divide and spread it throughout the week. You can also choose a recipe that might yield only one serving and simply double or triple the ingredients. Some great recipes to try out include making smoothies that you can just pour in a glass or in a to-go cup the next morning. You can also try out a savory twist on oatmeal with this Savory Mediterranean Oats or another grab and go recipe like these Mini Veggie Frittatas.
    Having one large breakfast meal that can be easily warmed up the next morning, or packed in a container that you can just grab and go on your way out will save you time and ensure you get a healthy start to your day.

    Fast Food Options for a Fast Morning

    Whether it’s a drive-through, or a restaurant that’s on your way to work or school, sometimes these places are really your only options in the mornings, and that’s okay! Here are some tips on how to make these places like your own kitchen and grab a healthy breakfast:

    Request substitutes. Many small restaurants and fast food restaurants are able to swap out ingredients for their customers. For example, ask if you can have a whole wheat bread or English muffin option. This could add about three or more grams of fiber, an important nutrient to help you stay full longer.  Instead of a croissant or other pastries, ask for fresh fruit as your side instead.

    Take out the extra calories. If you’re ordering a breakfast sandwich, ask that it’s not prepared with butter. This could lower the sodium by 20 milligrams and the total fat by at least two grams. Look out for other swaps you could make such as choosing Canadian bacon or turkey bacon in place of sausage or regular bacon. This will remove some calories and saturated fat.  Skip the cheese and you’ll save another 100 calories. 

    “Build Your Own” options. Some restaurants may have a “build your own” option where you can take control of what goes into your breakfast. If you choose oatmeal, go for the nutrient dense toppings like unsalted nuts which are great for some protein and healthy fats. You can skip the brown sugar, honey, and dried fruit toppings too. Instead, ask for the fresh fruit toppings (especially berries rich in antioxidants and fiber, but low in calories and carbohydrates) if you’re looking for a sweeter flavor. 

    Look for the low calorie drinks. It’s not just water! Many cafes or other restaurants with coffee drinks add a lot of extra calories. You can keep your coffee simple, or use skim or low-fat milk instead of creamer. There is also a choice in dairy with lattes and cappuccino’s. Switching from whole to low-fat milk takes off about 20 calories. Watch out for added flavorings and see if there is a sugar-free option.  You might even want to try out the many different herbal tea flavors that most places have, all of which are zero calories.

    You don’t need to be in a five star restaurant to request a customized meal. So remember, ask for what you want!

    Breakfast and Brunch
    Dessert
    Vegan
    Vegetarian

  • 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

  • How to Cook Diabetes-Friendly Veggies

    How to Cook Diabetes-Friendly Veggies

    We all know eating veggies is good for us—their fiber alone can help you manage your weight and heart health. You’ll find two types of vegetables at the store: starchy vegetables (like peas, potatoes, and corn) and non-starchy vegetables (like broccoli, eggplant, and peppers). While all vegetables offer important nutrients for people with diabetes, you should aim to fill half your plate with non-starchy vegetables for a balanced meal that doesn’t spike your blood glucose (blood sugar). 

    With all this in mind, eating the same veggies in the same way every day can often become boring. Keep reading for some quick tips on how to cook veggies the diabetes-friendly way and try something new to keep things interesting. 

    Are fresh, frozen, or canned veggies best?

    The beauty is that all three can be part of a healthy eating plan. Many enjoy the taste and texture of fresh veggies, especially when they’re in season. However, many fresh veggies require you to use them quickly or they’ll spoil. On the flip side, frozen and canned options offer convenience and a longer shelf life, and they have been picked and packaged at their peak of freshness. 

    Frozen and canned vegetables may have added ingredients that could increase their sodium and fat amounts. Look for frozen veggies that contain no ingredients other than the vegetable itself. When you prepare them, you can add your own flavorings, like herbs and spices. For canned varieties, choose no- or low-sodium options with minimal ingredients. Drain and rinse them before eating if the can contains sodium.

    How to Cook Veggies

    Different ways of preparing vegetables can bring out different flavors and textures. Here are some methods to test out in your kitchen and discover your favorite way of preparing veggies.

    • Roasting

    Set your oven to 425degrees F and plan to roast your veggies for 20 to 30 minutes depending on the vegetable and how well you like them cooked. Try cutting your veggies into 1-inch pieces as some, like carrots, beets, and potatoes, take more time to soften the bigger they are. Toss them with a healthy oil spray (like olive, canola, or avocado oil) and herbs and spices, and add them in a single layer on a baking sheet. Try cooking a pan of roasted veggies at the beginning of the week and use them in your meals over the next several days.

    Pro tip: When roasting frozen vegetables, put your baking sheet in the oven while it preheats. Then you can add the vegetables to the hot sheet to help them cook and crisp up. 

    • Microwave steaming 

    Steaming veggies (fresh or frozen) doesn’t require extra kitchen equipment, you can do it in your microwave! Using a microwave-safe dish, add your veggies along with two to four tablespoons of water. Every microwave is different, so start by microwaving for two to three minutes and increase as needed until your veggies are tender. Firmer vegetables like broccoli will need more time, but thin veggies like spinach will steam quickly.

    • Sautéing 

    Adding veggies to a hot skillet can be a simple but delicious prep method. First, heat up a little bit of oil with a high smoke point, like avocado, peanut, or canola oil. Next, add flavoring like diced onions or minced garlic and allow them to begin cooking before adding other veggies. Adding some water can help firmer veggies soften.

    Pro tip: Veggies with shorter cooking times are green beans, asparagus, summer squash, and zucchini. Veggies with medium cooking times are broccoli, parsnips, and butternut squash. Long cooking times are more likely for cauliflower (unless it’s riced), Brussels sprouts, and potatoes. Add veggies with the longest cooking time to your skillet first and sauté for several minutes before moving to the medium and short cooking time veggies. 

    Easy Veggie Recipes

    Simple Roasted Peppers

    Bell peppers are the star of the show in this simple but flavorful dish. Packed with vitamins, bell peppers are a colorful way for a person with diabetes to add a touch of sweetness to a meal. Learn how to roast peppers quickly and easily with this recipe.

    Garlic Sautéed Spinach and Kale

    Are you not sure how to cook kale or spinach? Try this delicious and easy dish for a nutritious addition to your dinner. Leafy greens are packed full of vitamins and fiber and are low in calories and carbs.

    Sautéed Thyme Mushrooms

    Elevate your diabetes-friendly dining with these delightful Sautéed Thyme Mushrooms. Bursting with flavor and seasoned to perfection, these mushrooms are a tasty addition to any meal. Experience a dish that’s both satisfying and supportive of your diabetes management goals.

    Veggie Rich
    Vegan

  • 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.

    Veggie Rich
    Dinner
    Lunch
    Sides
    Vegan
    Vegetarian

  • 5 Sneaky Ways to Eat More Veggies

    5 Sneaky Ways to Eat More Veggies

    Part of a healthy eating plan for anyone means adding lots of fruits and veggies to your meals—but this is especially important for people with diabetes. There are a lot of vitamins, minerals, antioxidants, and fiber packed into these foods.

    Non-starchy vegetables are an especially large part of an eating plan for people with diabetes because they won’t impact your blood glucose (blood sugar) levels as much as starchy vegetables and fruits. But, what should you do if you are just not a fruit or veggie person?

    The answer: Get sneaky! 

    Instead of going off the rails and returning to old habits, you can find easy ways to enjoy healthy food by sneaking it into the dishes you make. And, if you have kids, it’s a great way to introduce them into healthy eating—even if it’s a little stealthy.

    Here are five suggestions for sneaky healthy eating: 

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    1. Make veggies as savory pancakes/latkes. This is a great way to use veggies like zucchini, carrots, beets, or cauliflower. To make these savory pancakes, grate the veggies and mix them into a batter made of grated onion, beaten eggs, baking powder, minced garlic, herbs and spices you like, and several tablespoons of whole grains (like whole wheat flour).

    Aim for a moist, but not runny, batter. Heat a pan with a small drizzle of oil and when hot, drop batter into the pan and flatten into pancakes. Cook each side until golden brown and crispy. You can also bake them in the oven—spray a sheet pan with some olive oil, form pancakes, and spritz the top with the oil. Bake until brown and crispy.

    Try these Broccoli Onion Latkes. These are a fun way and savory way to do breakfast for dinner!

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    2. Add greens, like spinach or kale, to your fruit smoothies. And the fruit can be frozen, meaning you can enjoy your favorite strawberries or blueberry flavors even in January. You can also try half an avocado for extra creaminess, but be mindful of the calories and fat. Make this Superfood Smoothie to try it out.

    3. Add more veggies to your marinara and other tomato-based sauces. Add grated carrots, roasted eggplant and red peppers, diced squash, or chopped greens as you cook your sauce. Leave as-is, or try blending the sauce with the added veggies for an even texture that will disguise the veggies even more.

    4. Sneak veggies into your meat-based meals. Make a veggie-filled meatloaf with ground turkey or chicken and add diced mushrooms, grated carrots, and/or summer squash. Not only will you get more nutrients, but the meatloaf will also be moister. This trick also works great with burgers and meatballs. Similarly, add finely diced red bell peppers, summer squash, fennel, or broccoli to your salmon or fish cakes.

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    5. Try roasting vegetables you don’t normally like. A spritz of olive oil and a hot oven will caramelize the produce and transform their flavors into something new that you may love. Plus, you can add roasted produce to sauces or pasta or a whole grain bowl like this Mediterranean Grain Bowl.

    Want more ways to get fruits and veggies into your diet? Sign up for the Diabetes Food Hub e-newsletter for recipes delivered straight to your inbox every month!

    Veggie Rich
    Kid Friendly
    Breakfast and Brunch
    Dinner
    Lunch
    Vegan
    Vegetarian

  • 7 Easy Swaps to Add More Plants to Your Plate

    7 Easy Swaps to Add More Plants to Your Plate

    Plant-based eating is popular, and for good reason. Plant foods can add color, texture, taste, volume, and overall appeal to meals. But more importantly, eating more plant-based meals can provide significant health benefits, especially for people with diabetes. Two of the most well-known plant-based eating patterns include the vegetarian and vegan eating patterns.

    With a vegetarian eating plan, meat is avoided entirely. Plant-based foods like fruits, vegetables, grains, legumes, seeds, and some animal foods like eggs and dairy are consumed. If you follow a vegan eating pattern, you don’t eat anything that comes from animals—even non-meat foods like honey and dairy—only plant-based foods. Both eating patterns emphasize eating more plants like minimally processed whole grains, fruits, and vegetables.

    The Benefits of Eating More Plant-Based Foods

    A vegan diet is linked to lower prevalence of type 2 diabetes and reduction of high blood glucose (blood sugar) levels in people with type 2 diabetes. But you don’t need to “go vegan” to enjoy the benefits of plant-based eating. It’s as simple as just eating more plants, period.

    Research suggests that eating fewer animal products and more plant-based foods is associated with beneficial impacts on insulin resistance, body weight, body fat, and cholesterol as well as a lower risk of prediabetes and type 2 diabetes.

    How to Start Eating More Plant-Based Foods

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    There are various strategies for giving your eating plan a plant-based boost. Fill half your plate with non-starchy veggies to naturally make your meals more plant filled. (This also follows the guidelines of the Diabetes Plate Method.)

    Change the ratio of plant-to-animal foods in your dishes—such as enjoying a veggie stir-fry with some chicken instead of a chicken stir-fry with some veggies. Add more plant-based proteins like beans, lentils, peas, and nuts to dishes or use them to swap out meats to ensure you are eating enough protein at meals.

    You can also try swapping out animal-based protein for pre-made plant-based alternatives, such as packaged plant-based “meatballs” instead of beef or pork meatballs. Or, more creatively, try some recipes that create meat alternatives from veggies like making roasted cabbage steaks or making “chicken” wings with cauliflower florets.

    7 Simple Ways to Swap in Plant-Based Foods

    Instead of: Scrambled eggs
    Plant-based swap: Scrambled chickpeas
    In olive oil over medium-high heat, sauté a mixture of slightly smashed canned, drained chickpeas (with some canned chickpea liquid) and seasonings to taste, such as nutritional yeast, turmeric, and smoked paprika.

    Instead of: Eggs for use in baking
    Plant-based swap: Chia gel
    For the equivalent of one large egg, stir one tablespoon chia seeds with three tablespoons water or other liquid, like plant-based milk, and let stand until a gel-like consistency forms, about 10 minutes.

    Instead of: Bacon
    Plant-based swap: Portabella “bacon”
    Brush thinly sliced portabella mushrooms with olive oil and sprinkle with seasonings to taste, such as smoked paprika, chili powder, salt, pepper. Bake at 275 degrees F for 1½ hours and let crisp in “off” (warm) oven, about 45 minutes.

    Instead of: Ground taco meat
    Plant-based swap: Nut taco “meat”
    In olive oil over medium heat, cook while stirring finely chopped walnuts with some diced onions until onions are softened. Add seasonings to taste, such as chili powder, cumin, and oregano, and a splash of low-sodium soy sauce. Cook 1½ to 2 minutes more.

    Instead of: BBQ/pulled pork or chicken
    Plant-based swap: BBQ/pulled eggplant
    Over medium heat in sunflower oil, cook while stirring thin strips of eggplant. Add sugar-free or no-added-sugar barbecue sauce and cook until steamy, then serve in a whole grain bun paired with coleslaw or avocado. Tip: You can try chopped jackfruit in lieu of eggplant, too.

    Instead of: Parmesan cheese
    Plant-based swap: Nutritional Yeast
    For a savory, “cheesy” taste, simply sprinkle nutritional yeast onto any dish you wish, like pasta, popcorn, or prepared vegetables. Tip: Mix it with some grated lemon zest for fresh zing.

    Instead of: Heavy cream
    Plant-based swap: Cashew cream
    Mix boiling water with 1 cup unroasted, unsalted cashews and let stand for 30 minutes. Drain and blend at high speed with 1 cup of cold water and pinch of salt until velvety smooth. Serve instead of heavy cream in savory dishes, like soup or pasta sauce.

    Did you know? Diabetes Food Hub has tons of plant-based recipes! Use the Browse Recipes buttons and select “Vegetarian” from the filter. Be sure to create an account so you can save all the recipes you want to try. 

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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

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    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

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    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

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    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

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    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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    Breakfast and Brunch
    Dinner
    Lunch
    Salads
    Sides
    Snacks
    Soup
    Vegan
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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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