Yankee Beware Soup
Today is World Diabetes Day and at the prompting of fellow writer/blogger Carolyn Ketchum, author of the blog All Day I Dream About Food, I am participating in an effort to raise awareness about Diabetes through sharing information and a recipe. Carolyn herself is diabetic and I’ve marveled at her nimble ease with integrating alternative sweeteners into jaw dropping desserts, navigating gluten as well in the process. Though Diabetes has touched my life through friend’s parents and relatives, its potential is really what looms larger for me. What many don’t realize is the relationship between Celiac Disease and Type 1 Diabetes. Though I am gluten intolerant I have a Celiac child causing me to keep my finger on the pulse of the interplay between Celiac and Diabetes. Celiac Disease is an autoimmune condition, meaning one’s body identifies an aspect of itself as foreign and launches an internal attack against it. Type 1 Diabetes, insulin-dependent Diabetes, is resultant from an autoimmune process involving the pancreas. Those with an autoimmune condition tend to be more susceptible to additional autoimmune conditions. A genetic link has been determined between Celiac and Type 1 Diabetes. Approximately 6% of those with Type 1 Diabetes also have Celiac. Due to the interrelationship of these two conditions and the lack of clarity on how to prevent Celiac children from developing Type 1 Diabetes, it’s important to maintain a healthy, well balanced diet keeping blood sugar stable. My regular readers will know I love to recreate recipes from my multi-generational family archives and I’d pulled one out awhile ago waiting to take it for a test run: Yankee Beware Soup. Truth be told? The name seduced me. It is typed up on a sheet of paper with no real background to the n Continue reading >>
Super Soups | Diabetes Uk
Soup, glorious soup!A delightfully simple and nutritious dish. Whipping up a soup for a light lunch snack or a family supper is a great go-to, and there are so many varieties to choose from. From creamy creations to robust broths, theres a kind suitable for all seasons. Whether youre warming up in the winter with a mulligatawny, or cooling off in hotter weather with a bowl of gazpacho, a soup of the day can go a long way. Try out both our classic and more creative combinations for a delicious bowl that's ideal for using up whatever ingredients you have to hand. Plus, our recipes containless sugar and salt than shop-bought varieties. We've handpicked a tasty selection of our favourite soup recipes for you to sample. Whether you're vegetarian, looking for low-carb options, want to maximise protein, or simply enjoy the 'classics', we've got something for you. See our range of our quick and easysoup recipes. Using the wrong pot can have a huge impact on the quality of your soup. You'll need something durable to handlelong cooking time and low heat - a large pot with a round base and heavy bottom works best. Additionally, make sure the pot has a tight fitting lid to allow you control when thickening or steaming. Soup can be made in large batches and frozen for up to two months. So, for time-efficient, cost-effective meal planning, double up on your ingredients and you'll have dinners sorted for the forseeable future. Be as rustic as you like, but think about how the soup will look and feel on the spoon. Veggies should be a manageable bite size, so be sure to chop them accordingly. Make the most of your produce and saute your veg to enhance the flavour of your soup. Soften any onions, garlic, carrots and celery before moving onto the next step of your soup making. As an alte Continue reading >>
How To Eat To Manage Diabetes - Top 10 Tips
Moderation is key when it comes to managing diabetes. Douglas Twenefour, clinical advisor at Diabetes UK, explains what to eat when and shares his top 10 tips for managing your diabetes... There is not a ‘one-size-fits-all’ eating pattern for people with diabetes, but Douglas Twenefour suggests tips that can be incorporated into individual healthy eating goals for people who have the condition... 1. Eat regular meals Spacing meals evenly throughout the day will help control your appetite and blood glucose levels – especially if you are on twice-daily insulin. 2. Opt for slowly absorbed carbohydrates All carbohydrates (carbs) affect blood glucose levels, so be conscious of how much you eat and opt for carbs that are more gradually absorbed. Try wholewheat pasta, basmati rice; granary, pumpernickel or rye bread; new potatoes in their skins, sweet potatoes and yams; oat-based cereals, such as porridge or natural (unsweetened) muesli. For more information, take a look at our Spotlight on... low-GI foods. 3. Cut the fat Eat less fat – particularly saturated fat. Try unsaturated fats and oils, especially monounsaturated fats like extra virgin olive oil and rapeseed oil, as these types of fat are better for your heart. Use lower fat dairy products including skimmed or semi-skimmed milk. Grill, steam or bake foods rather than frying. Remember that all fats contribute similar amounts of calories, so limit your overall intake if you are aiming to lose weight. 4. Five a day Aim for at least five portions of fruit and vegetables every day to give your body the vitamins, minerals and fibre it needs. A portion is: 1 medium-sized piece of fruit, like a banana or apple, 1 handful of grapes, 1 tablespoon (30g) dried fruit, 1 small glass (150ml) of unsweetened 100% fruit juice or Continue reading >>
5 Diabetes-friendly Vegetable Soup Recipes
Soup is an easy make-ahead meal and a great way to add some nutritious and fiber-packed vegetables to your diet. For people with diabetes, the more vegetables you can eat, the better. Vegetables are full of lots of the good stuff your body needs, such as antioxidants, vitamins, minerals, and even fiber. Many vegetables are also low in calories and carbs, which is a must-have for people with diabetes. “The focus for diabetics should be on nonstarchy vegetables instead of the starchy varieties, since starchy vegetables contain more grams of carbohydrate per serving,” says Sarah Hallenberger, lead dietitian at bistroMD. That means adding choices like leafy greens, greens beans, eggplant, mushrooms, or peppers to your diet when you can instead of relying on foods like corn, peas, and potatoes. Here are five soups packed with enough veggies and flavor to share. Lentil Chili Chili made from red meat is often high in fat, but this lentil-based version is not just low in fat, it’s also high in fiber and protein. Lentils are also a good source of folate, iron, phosphorus, potassium, and fiber. View the recipe. Curried Butternut Squash Soup One big win for this soup is its main ingredient, butternut squash, which is loaded with vitamin A. Butternut squash is higher in carbs than some other vegetables, though, so be mindful of what else you consume alongside this soup. Consider pairing it with a grilled chicken breast or a lower-carb salad loaded with protein. View the recipe. Easy Salsa Verde White Chicken Chili Coming in at 200 calories and 15 grams of carbs per serving, this diabetes-friendly soup is loaded with flavor. Just watch the high-calorie toppings, like cheese. To lower the sodium content, look for low-sodium or no-sodium canned beans. View the recipe. Chunky Whi Continue reading >>
Low Carb Tins Of Soup
Diabetes Forum The Global Diabetes Community Find support, ask questions and share your experiences. Join the community This question has been asked before but it was nearly 3 years ago and there may be some new products available. Home made soup is the ideal, it can be low carb and tastes better but sometimes the convenience of just heating a tinned soup would be useful. So has anyone spotted any reasonably low carb tins of soup they can recommend? The lowest I ever found (spent about 15 minutes looking through the tins.. what a saddo) was the Waitrose Chicken consomme which has 2.4g per tin (400ml). I used to have it with a chunk of butter in when I was fasting and felt hungry. It's ok but not great taste wise but the butter helped as well as a load of white pepper that I chucked in too. (spent about 15 minutes looking through the tins.. what a saddo) I still do this, just in case there is a new one. So we are both saddos. I would love to find one that wasn't all water. (spent about 15 minutes looking through the tins.. what a saddo) Only 15mins! I must be much sadder than you! I eat moderately low carb, about 70g per day so I have some leeway but the tins I used to like before diagnosis have about 30g per tin which is too much for a quick lunch. Rachox Type 2 (in remission!) Well-Known Member I looked through every single tin in Sainsburys the other day and then checked all the soups on Tesco.com. The best I found was Tesco own make cream of chicken at 5.6g for half a 400g tin. Ive decided to make my own and am waiting for a Russell Hobbs hand blender to be delivered from Amazon. On offer for 8 currently if youre interested: Only 15mins! I must be much sadder than you! I eat moderately low carb, about 70g per day so I have some leeway but the tins I used to like bef Continue reading >>
Diabetes Education | Reasor's Foods
Diabetes is a chronic disease in which the body is unable to properly use the insulin it produces, or it is unable to produce enough insulin to meet the bodys needs. Insulin is an essential hormone produced by the pancreas that helps the body use sugar from the carbohydrate foods we eat. This sugar (glucose) is used as a source of immediate energy, or can be stored for future use. When we eat, carbohydrate foods are broken down into glucose, a simple sugar. The broken down glucose then enters your bloodstream and contributes to the value we know as blood glucose or blood sugar. Insulin is essential to allow the glucose to enter into the bodys cells from the blood stream so it can be used for energy. Without insulin, glucose is unable to enter cells from the blood stream and begins to accumulate, creating high blood glucose levels. Over time, high blood glucose (hyperglycemia) can cause many health complications. Because insulin is activated by blood glucose, carbohydrates stimulate insulin release far more than protein and fat. Therefore, consistent and controlled carbohydrate intake is essential for individuals with diabetes to prevent complications. Continue reading >>
Soup Really Is Good Food
Being a native New Englander, I’m beginning to brace myself for the cold weather ahead. I admit — I’m not a big fan of frigid temperatures, sleet, or snow, but one thing I really can appreciate about the big chill is soup. Granted, one can eat soup at any time of the year, but there’s nothing like a steaming bowl of nourishing soup on a cold winter’s night. Soup has a lot of good things going for it, but not all soups are created equally nutrition-wise. Soup nutrition Sure, some soups are brimming with fat and calories (think chowders or creamy soups). But the reality is that soup has a lot to offer in terms of nutrition. Vegetables. Not a big fan of vegetables? Reach for soup. Vegetables always taste better when they’re simmering in a chicken or tomato broth. And while the amount of vegetables that you need depends on your gender, age, and activity level, aiming for between 2 and 3 cups of veggies each day is generally the goal. You can help reach that goal by eating soup that contains plenty of vegetables. Fiber. We need between 25 and 38 grams of fiber each day. To reach that goal, you really do need to eat vegetables (along with fruits and whole grains). But you can help meet your vegetable and fiber quota by eating…you guessed it: soup! For an added bonus, choose soups that contain beans, like kidney beans, cannellini beans, or lentils, which are some of the highest-fiber-foods around. Vitamins. Most of us probably aren’t deficient in too many vitamins, but it’s still good to know that you can get reasonable amounts of vitamin C, beta carotene, and B vitamins from soup. Weight control. No, I’m not telling you to go on the cabbage soup diet to lose weight. But there’s credible evidence telling us that kicking off a meal with a bowl of healthy, Continue reading >>
Diabetics & Chicken Noodle Soup
Persons with diabetes face a very high risk of developing heart disease. A diet low in saturated fat, about 16 mg a day, and sodium, no more than 1,500 mg daily, and rich in whole grains and non-starchy vegetables will help protect you against cardiovascular disease. Properly prepared, chicken noodle soup makes a healthy choice on a diabetes diet. Video of the Day Choose whole-grain noodles for your soup, instead of noodles made of refined grains. Whole-grain food items make healthy diabetes choices because whole grains are rich in soluble fiber, a nutrient that may help stabilize your blood glucose levels, lower your blood pressure and reduce your low-density lipoprotein cholesterol. In addition, whole grains contain essential fatty acids, vitamin E and most of the B vitamins. Look for ingredient lists topped by 100 percent whole-wheat flour when shopping for noodles. Avoid noodles made from processed and refined grains, like those containing white or enriched wheat flour. Lean Chicken and Broth The healthiest protein sources are low in calories and saturated fat. For your soup, choose lean, skinless chicken breast over fatty cuts. Instead of chicken stock, try preparing your soup broth with low-sodium vegetable stock. Vegetable-based broths tend to contain fewer calories and less saturated fat than canned chicken broths. If you do choose a prepared chicken broth, look for a variety low in fat and sodium. Or make your own stock and skim all visible fat. Non-starchy vegetables make healthy choices on a diabetes diet because they are particularly low in calories and carbohydrates. In fact, according to the American Diabetes Association, non-starchy vegetables should comprise half of all of your lunch and dinner meals. Many store-bought or restaurant-ordered chicken noodl Continue reading >>
7 Easy Breakfast Ideas For Type 2 Diabetes
Cooking with less fat by using nonstick pans and cooking sprays and avoiding fat- and sugar-laden coffee drinks will help ensure that you're eating a healthy breakfast. For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and it can have real benefits. “The body really needs the nutrients that breakfast provides to literally ‘break the fast’ that results during sleeping hours,” says Kelly Kennedy, MS, RD, an Everyday Health dietitian. “Having a source of healthy carbohydrates along with protein and fiber is the perfect way to start the morning.” Eating foods at breakfast that have a low glycemic index may help prevent a spike in blood sugar all morning long — and even after lunch. Eating peanut butter or almond butter at breakfast, for example, will keep you feeling full, thanks to the combination of protein and fat, according to the American Diabetes Association. And a good breakfast helps kick-start your morning metabolism and keeps your energy up throughout the day. Pressed for time? You don't have to create an elaborate spread. Here are seven diabetes-friendly breakfast ideas to help you stay healthy and get on with your day. 1. Breakfast Shake For a meal in a minute, blend one cup of fat-free milk or plain nonfat yogurt with one-half cup of fruit, such as strawberries, bananas, or blueberries. Add one teaspoon of wheat germ, a teaspoon of nuts, and ice and blend for a tasty, filling, and healthy breakfast. Time saver: Measure everything out the night before. 2. Muffin Parfait Halve a whole grain or other high-fiber muffin (aim for one with 30 grams of carbohydrates and at least 3 grams of fiber), cover with berries, and top with a dollop of low- or nonfat yogurt for a fast and easy bre Continue reading >>
Soup's On
Few foods are more comforting than a bowl of soup, especially when the snow is flying outside. For people living with diabetes, soup can also be a smart choice, helping to control appetite. Studies have shown that eating a first course of low-calorie soup before an entrée can reduce the overall intake of calories (soup plus entrée) by 20 per cent. “It’s a great strategy because we know that maintaining a healthy weight is an important part of diabetes management,” says Sandi Williams, registered dietitian and certified diabetes educator with St. Michael’s Hospital in Toronto. “Studies suggest that if you start with a high-volume, low-cal food like soup, you’ll end up eating less by the end of the meal.” Eating a low-calorie soup before a meal works as a weight-management strategy because it takes 20 minutes for your brain to get the message from your stomach that it has had enough. Starting with a bowl of soup, explains Ms. Williams, fills your stomach slightly and makes you feel satisfied sooner and on fewer calories. Soup is also a great way to introduce fibre into your meal, says Ms. Williams. Fibre-rich vegetables and pulses (such as beans and lentils) fill you up and help prevent your blood glucose from spiking. The extra veggies don’t hurt either, she says, as most of us aren’t eating enough of them to begin with. But when you head down to your local grocery store to stock up in the soup aisle, be prepared for a bout of label-reading, because convenience comes at a nutritional price. According to Ms. Williams, many canned and packaged soups come with far more than a pinch of salt—even some of those claiming to be sodium-reduced. “The recommended daily intake of sodium for a healthy adult is 1500 mg,” says Ms. Williams, who advises a sodiu Continue reading >>
10 Best Type 2 Diabetes Snacks
Healthy Combinations Ready in Minutes When you have type 2 diabetes, a smart strategy for controlling your blood sugar levels is to think of snacks as miniature versions of meals and plan your carbs accordingly. Snacks with a good mix of protein, fat, and fiber will help keep hunger at bay and your blood sugar on an even keel throughout the day. "Since a meal should include 45 to 60 grams of carbohydrates, a snack should have around 15 to 20 grams," says Katherine Basbaum, MS, RD, a clinical dietitian in the Cardiology and Cardiac Rehabilitation departments at University of Virginia Health System in Charlottesville. By the same token, she says, fill your snack plate the same way you would for a regular meal. That means half should be non-starchy vegetables, one-quarter should be lean protein, and one-quarter a starchy carb. Here are 10 terrific options for healthy diabetes snacks. Continue reading >>
Diabetes-friendly Soups & Stews
Whether you're the chicken noodle type or a beef stew fan, these flavorful diabetic soup and stew recipes will hit the spot -- without adding extra carbs and calories to your diabetes meal plan. Whether you're the chicken noodle type or a beef stew fan, these flavorful diabetic soup and stew recipes will hit the spot -- without adding extra carbs and calories to your diabetes meal plan. Whether you're the chicken noodle type or a beef stew fan, these flavorful diabetic soup and stew recipes will hit the spot -- without adding extra carbs and calories to your diabetes meal plan. Whether you're the chicken noodle type or a beef stew fan, these flavorful diabetic soup and stew recipes will hit the spot -- without adding extra carbs and calories to your diabetes meal plan. Continue reading >>
Your Guide To Food Shopping For Diabetes
Save for later There’s no such thing as a ‘diabetic’ diet. A healthy, balanced diet will help you – and your family – to eat well, feel good and enjoy food. Next time you’re shopping for food, use these tips to choose healthier items – as well as the occasional treat – and get good value for your money. Healthy lunches Tempting ‘meal deals’ can be a quick and easy option during a busy lunchtime. But, they’re not the only choice. Use food labels to choose healthier sandwiches, and cut down on your intake of salt and fat by choosing fruit and bottled water over crisps and fizzy drinks. Plan your lunchesfor the week ahead and stock up on fruit, salads, wholegrain bread, hummus, fish, eggs lean meats and yogurts at the weekend. Make extra pasta or soup for dinner and take it for lunch the next day, along with a salad. Carry fruit, a small amount of unsalted nuts or a low-sugar snack bar in your bag to nibble on when hunger strikes. Start a once-a-week healthy lunch club with colleagues, where you each bring in a healthy home-made lunch to share. Try to avoid shopping for lunch (or any food!) when you’re really hungry – you might buy more than you need. Fruit & veg We all know that fruit and vegetables are generally low in fat and calories, and we should all try to eat at least five portions a day. Canned, dried and frozen produce all count. These can be cheaper than fresh foods and will help you to organise your meals and make sure you always have healthy options on hand. Eating fruit and vegetables that are in season is a great way to make sure you’re getting a wide range of nutrients and flavours throughout the year. Fresh produce can also be cheaper, fresher and more likely to be local when in season. Look out for what’s on special offer and Continue reading >>
Diabetes-friendly Recipes
Diet for People with Diabetes Mellitus Diabetes-friendly Recipes (Suitable for Individuals with Diabetes) Diet for People with Diabetes Mellitus Many researches have shown that diabetes mellitus is on the rise and is becoming more common among young people. Diet plays an important role in the control of the disease and prevention of complications whether medication is required or not. Dietary management is an important step towards proper control of diabetes. Many people misunderstood dietary management of diabetes as tedious and painful dietary control. Although many individuals with diabetes know the basic principles of dietary management, they find it difficult to apply in their daily lives. In fact, diet for people with diabetes is a healthy diet. It does not have to be boring, it can be delicious, full of variety and suprising. As long as we are able to master the tricks, individuals can easily modify their diet to meet their lifestyle, work and social needs. The diet for diabetics emphasizes the even distribution of carbohydrates in main dishes, soups, fruits, and snacks. Carbohydrate is a substance which affects our blood glucose level. Apart from granulated sugar, brown sugar, and honey used in seasoning, carbohydrates also include the starch found in grains, tubers / root vegetables, and dried beans, fructose in fruits, and lactose in milk. When carbohydrate-rich foods are distributed evenly in meals in appropriate portions, a desirable blood glucose level can be maintained. Dietary Principles Individuals with diabetes should comply with the following dietary principles: Follow the recommendations and principles of the Healthy Eating Food Pyramid Eat at regular meal times and evenly distribute the portions. Avoid overeating or eating too little. People who are Continue reading >>
Stock Your Kitchen For Diabetes Health
Eating healthy, balanced meals is the key to managing your diabetes. Good nutrition not only helps you control your blood sugar levels, but it also lowers your blood pressure and cholesterol and keeps cravings at bay. When you have the right foods on hand, it’s much easier to stick to a healthy meal plan. Not sure what to stock? Add these must-haves to your shopping list. Beans “Kidney beans, pinto beans, black beans, and garbanzo beans are all great for blood glucose control,” says Jessica Bennett, a dietitian at Vanderbilt University Medical Center. “They’re high in fiber and take a long time to digest.” Beans offer a lot of options. They make a tasty side dish, or you can add them to salads, soups, casseroles, and chili. They’re also a great stand-in for meat because they’re high in protein but low in fat. Dried beans are a better choice than canned. They contain less sodium. Soak them overnight and they’ll be ready to cook in the morning. If you go for the ones in a can, rinse them first. That’ll keep the salt down. Salt-Free Seasonings Spices are a great way to jazz up your meals without adding calories or carbs. Just be sure to avoid ones with salt. “Red pepper flakes, oregano, curry, cinnamon, turmeric, and garlic powder [not salt] are all great options,” Bennett says. Whole Grains They’re packed with fiber, but finding them isn’t as easy as it may seem. Some foods only contain a small amount, even though it says “contains whole grain” on the package. Read the ingredients label and look for the following sources to be listed first: Bulgur (cracked wheat) Whole wheat flour Whole oats/oatmeal Whole-grain corn or cornmeal Popcorn Brown rice Whole rye Whole-grain barley Whole farro Wild rice Buckwheat Buckwheat flour Quinoa Bennett sug Continue reading >>
