How Can I Cook A Turkey In A Healthy Way If I Have Diabetes?
How can I cook a turkey in a healthy way if I have diabetes? Turkey is a great addition to your diet. White turkey meat (without skin) is low in fat and high in protein. It is a good source of iron, zinc, phosphorus, potassium and B vitamins. Following are turkey preparation tips: Thawing a frozen turkey. There are a few ways to do this: in the refrigerator, in the microwave or in cold water. Never thaw turkey at room temperature. Roasting is a good method for cooking. Avoid frying your turkey or adding extra fat during cooking. For safety reasons, stuffing your turkey is not recommended. You can still make your own stuffing in a casserole dish though. If you decide to stuff it anyways, fill the turkey loosely just before you place it in the oven. Do not over-stuff. The stuffing must be cooked to a minimum temperature of 165 degrees Fahrenheit to be safe. Use a shallow pan to roast your turkey to perfection. Heat your oven to no less than 325 degrees Fahrenheit. Insert a meat thermometer into the innermost part of the thigh and wing of the bird. You will also want to check the temperature of the thickest part of the breast. The thermometer should read at least 165 degrees Fahrenheit in all of these places for it to be done and safe to eat. Continue reading >>
Enjoying Thanksgiving With Diabetes
Thanksgiving can be challenging for people with diabetes who are trying to manage blood glucose levels and weight. Many traditional Thanksgiving foods are high in fat as well as carbohydrates, but with careful planning, you can make healthy choices that fit into your diabetes meal planand enjoy this wonderful celebration with friends and family, says Tracey Lucier, R.D., Nutrition Educatorat Joslin Diabetes Center. Start the day off with a good breakfast so you wont be tempted to overeat. Nibble on raw vegetables with low-fat dips before dinner rather than salted nuts or cheese and crackers. Choose white rather than dark turkey meat, without the skin. Make mashed potatoes with low-fat milk and margarine instead of butter, and take it easy with the gravy. Skim the fat off the top of the gravy before serving. Steam vegetables like peas and green beans rather serving them in a casserole with creamed sauces. Bake stuffing in a casserole dish rather than inside a turkey so you can make it with less fat. Bake with low-fat broth and margarine. Make cranberry sauce with fresh cranberries. Canned cranberry sauce is high in sugar. If youre going to drink a glass or two of wine, do it with dinner, rather than starting earlier. Consider diluting white wine with seltzer water to make a wine spritzer. Have dessert with everyone else, but choose pumpkin pie over pecan pie, or bring a dessert youve made with an artificial sweetener . Top it with low-fat whipped cream. It is unquestionably hard to stick to your diabetes meal plan on Thanksgiving when you see allof thefood and everyone else is overindulging. It's also difficult if you have food police in your family who try totell you what you can or cant eat, or havesomeone who wants to load more food on your plate, saying its only onc Continue reading >>
Diabetic Diet: Meat Choices
Meat (1 ounce = 7 grams of protein, 0 grams of carbohydrate, fat varies) One ounce of meat is about the size of your thumb; 3 ounces is the size of a deck of cards. No more thant 3 ounces of protein at a meal is recommended. (Try to eat meats from this page only; unfortunately, this means nothing fried.) Very Lean Meat Choices (0-1g fat/ounce and 35 calories) Poultry: Chicken or turkey (white meat, no skin), Cornish hen (no skin). Fish: Fresh or frozen cod, flounder, haddock, halibut, trout, lox, tuna fresh or canned in water. Shellfish: Clams, crab, lobster, scallops, shrimp. Game: Duck or pheasant (no skin), venison, buffalo, ostrich. Cheese: Fat-free (less than 1 gram of fat/ounce), low fat cottage cheese. Other: Processed sandwich meats with less than 1 gram fat or less/ounce, such as: deli thin, shaved meats chipped beef, turkey ham egg whites (2) egg substitutes, plain hot dogs, fat free sausage, fat free or less than 1 gram fat/ounce Lean Meat Choices (3g fat/ounce and 55 calories) Beef: USDA Select or Choice grades trimmed of fat such as round, sirloin, flank steak, tenderloin, roast (rib, chuck, rump); steak (T-bone, porter house, cubed); ground round. Pork: Lean pork such as fresh ham, canned, cured, or boiled ham, Canadian bacon, tenderloin, center loin chop. Lamb: Roast, chop or leg. Veal: Leap chop, roast. Poultry: Chicken, turkey (dark meat, no skin), chicken (white meat, with skin), domestic duck or goose (well-drained of fat, no skin). Fish: Herring (uncreamed or smoked), Oysters, Salmon (fresh or canned), catfish, Sardines (canned), tuna (canned in oil, drained). Game: Goose (no skin, rabbit). Cheese: 4.5% fat cottage cheese, grated parmesan, cheeses with 3 grams of fat or less/ounce. Other: Hot dogs with 3 grams of fat or less per ounce. Processed sand 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 >>
Top 10 Worst Foods For Diabetes
These foods can can cause blood sugar spikes or increase your risk of diabetes complications. Bacon In addition to whole-fat dairy foods, fatty or marbled cuts of meat also carry a hefty amount of saturated fat, which initiates inflammation in the body and leads to various side effects. Since those with diabetes are already at an increased risk of heart disease, eating high-fat meats puts them at an even greater risk than the average person. Instead of feasting on fatty bacon, hamburgers, bologna, hot dogs, or spare ribs, fill your plate with lean protein choices like skinless chicken and turkey, fish and shellfish, or lean pork tenderloin. Previous Next More Photos Snack Cakes and Pastries Whole Milk Continue reading >>
Lunch Ideas For People With Type 2 Diabetes
Diabetes is a progressive disease with many potential complications. These include blindness, kidney failure, heart disease, stroke, and loss of toes, feet, or legs. Roughly 1 in every 11 people in the United States currently has diabetes, but although the condition may be familiar, it is hardly harmless. It is the country's seventh leading cause of death, and people with diabetes have a 50 percent higher risk of death than those without the condition. Fortunately, even though diabetes is a chronic disease, it can be managed. One way that complications can be prevented is by following dietary guidelines. Classic lunch ingredients that are good for people with diabetes With planning and conscious eating, people with diabetes can safely enjoy a satisfying and varied diet. The following common lunch items can also be part of a healthful lunch for people with diabetes: canned tuna or salmon hard-boiled eggs salads with dressing on the side low-salt soups and chili whole fruit, such as apples and berries cottage cheese plain, unsweetened Greek yogurt peanut or almond butter Lunch ideas People who need to control their blood sugar can still select from a wide variety of options when they are looking for a tasty lunch. The following lunch ideas provide about 3 servings of carbohydrates each, or about 45 grams (g), or less: soup and salad, such as tomato soup with a kale-apple salad whole-wheat wrap (tortilla = 30 g carbs or less), such as turkey with hummus, cucumber, tomatoes, feta cheese, and olives spinach salad with canned tuna, ½ mayonnaise, ½ Greek yogurt, celery, and lemon juice, served over greens and diced apple hard-boiled egg served with five whole-wheat crackers, string cheese, a piece of fruit, and veggie sticks with peanut butter smoothie made with 1 cup frozen Continue reading >>
Turkey Bacon Or Regular Bacon?
Are you constantly choosing diet products over the real deal? Or assuming that something as seemingly harmless (and even supposedly helpful) as abran muffin is healthier than acupcake? (Dont get me wrong, Im not saying cupcakes are healthierwere talking about nutrition facts here!) I recently tooka quiz comparing two foods/meals, DavidZinczenkos new book, Eat This Not That For Kids. Which of the two meals/foods below, he asked,are healthier based on calorie, fat and sugar content? Test Your Nutrition Knowledge: Which is Healthier? Turkey bacon or regular bacon? Answer: Regular bacon. Both turkey bacon and regular have the same amount of calories and fat, but turkey bacon has a ton more sodium. Why? To make it taste like regular bacon! Plus, if you do get a low-fat turkey bacon, you wont be nearly as satiated and will simply need to eatmore of it to sustain youwhich means more sodium! A great example of nutrientdensity,rather than trying to skimp on calories. Multi-grain bagel with low fat cream cheese or a glazed donut? Answer: Glazed donut. The multi-grain bagel and cream cheese have 500 calories compared to the donuts 180 calories. And dont be fooled the multi-grain bagel is refined carbohydrate. Just because its got a variety of grains doesnt mean theyre whole grains, and when it comes to bagels, theyre not. Bacon and eggs or French Toast sticks? Answer: Bacon and eggs. Its got 250 calories compared to the toast sticks 400 calories! And for diabetes and blood sugar goals, theres no question your blood sugar will thank you when you pass on the carb-heavy French Toast sticks! Enough to say, even when you think youre pretty smart about eating healthy, you can still be fooled. Zinczenkos bookhas many more of these shocking food comparisons and I think its just as apt we Continue reading >>
What To Eat If You Have Type 2 Diabetes
If you’ve recently been diagnosed with type 2 diabetes, you’re probably wondering what to eat to keep your blood sugar levels in check. The good news is you don’t have to give up your favorite foods. A diabetes diet, like most healthy diets, is all about controlling portions and consuming a wide array of vegetables, fresh fruits, whole grains, nuts and seeds, lean protein, low-fat dairy, and healthy fats. Watch Your Carb Intake When managing type 2 diabetes, it’s important to understand that not all foods are created equal: Some will affect your blood sugar levels more than others. Carbohydrates, in particular, break down into glucose quickly, which spikes your blood sugar levels. Foods that contain carbohydrates include grains, bread, pasta, milk, sweets, fruit, and starchy vegetables. “In general, carbohydrates should be limited to approximately 30 to 60 grams (g) per meal to prevent high blood glucose levels,” says Erin Palinski-Wade, RD, a certified diabetes educator in Franklin, New Jersey. Once you’ve learned to manage your carb portions, try balancing your meals with lean protein and healthy fats, which digest slowly and keep your blood sugar steady after meals. Use the Healthy Plate Method So what does a healthy diabetes diet look like? It’s simple, says Palinski-Wade. Just use the healthy plate method: Fill half your plate with non-starchy vegetables (like spinach, carrots, and other greens), a quarter of your plate with lean protein (such as grilled chicken, fish, lean beef, or pork), and a quarter of your plate with starchy foods (like whole grain bread, brown rice, or whole wheat pasta). Below is a sample meal plan to get you started. Breakfast Ideal Meal: ½ cup low-fat cottage cheese + 1 tbsp chopped walnuts + 1 cup fresh fruit salad Why it Continue reading >>
What Should I Eat If I Have Diabetes?
I am type 2 diabetic trying to create a daily diet, and snacks, food program that I can use to prevent getting the terrible sick feeling that comes when my sugar goes too low. I would like to store these foods and snacks in my home so that I can reach them when necessary. Please name the foods, and snacks, as well as the proper times to consume them. Also when is the time to take Metformin even if your readings are regular and you feel OK? Thank you for your answer to these questions. Hi, Barbara. To prevent hypoglycemia and to minimize the complications associated with diabetes including heart disease, kidney disease, eye problems and infection, it is important to keep blood sugar levels as steady as possible throughout the day. To accomplish this, I recommend trying to combine some type of lean protein (skinless chicken, fish, turkey, lean ground beef, beans, egg whites, low-fat cottage cheese or yogurt) or healthy fat (olive oil, canola oil, nuts, seeds, avocado) with a healthy carbohydrate with each meal or snack. Make sure to choose healthy, low-sugar, antioxidant-rich carbohydrates like whole grains (brown rice, whole-wheat pasta, whole-grain bread, cereal, crackers, quinoa, barley), whole fruit (not juice or dried fruit) and vegetables. These types of carbohydrates are generally low-glycemic, which means they increase blood sugar less rapidly than highly processed, refined, sugar-filled carbohydrates. Naturally high-fiber foods are always a good choice as they slow the emptying of food from your stomach, which helps improve blood sugar control. By preventing spikes in blood sugar, you can also prevent the crashes that follow. It is also important to try to eat regularly throughout the day. Try not to let more than four hours go by without having either a meal or Continue reading >>
A Diabetic At The Thanksgiving Table
Yahoo!-ABC News Network | 2018 ABC News Internet Ventures. All rights reserved. Many people feel stuffed and uncomfortable after gorging themselves on turkey, stuffing, and desserts on Thanksgiving. But for diabetics, the situation can be downright dangerous, as eating high-sugar foods can send blood sugar into a chaotic rollercoaster. The problem lies in simple carbohydrates and sugars -- common ingredients in holiday meals -- that boost blood sugar immediately and can throw glucose levels out of whack. However, other options such as whole grains can provide carbohydrates that impact the blood sugar more slowly. With a little foresight, meals can be tweaked to integrate diabetic-friendly options, say diet experts. "People with diabetes need to give thought to what they will eat so that they can keep their blood sugars in a normal range," says Connie Diekman, current president of the American Dietetic Association, noting that most non-diabetics are not accustomed to this level of precise planning. "People with diabetes can enjoy most of the foods so typical to the holiday season if they know how to balance the right portion of food into their meal plans. Such planning might be difficult for a new diabetic, but with a little experience it really isn't that tricky." For example, Diekman says, eating basic foods such as turkey, potatoes, vegetables, and salad is easier when options don't appear to be loaded with hidden ingredients. Serving plenty of whole grains, fruits and vegetables is a healthy option for all guests. Other diet experts agree that healthy options can be incorporated into holiday meals for all. "It is important to keep health in mind when planning the menu for the good of all party guests, not just those with diabetes," says Dr. George Blackburn, a profe Continue reading >>
Cooked Ham Or Roast Turkey Surprised Me | Diabetic Connect
Somehow I missed reading this when it first came on post. This is some very good information. Discussing foods on here is helpful and gives one a chance to learn what others have learned about and tried. I am having a spiral sliced ham for Thanksgiving so we will have leftovers for sandwiches. My hubby does not like turkey. We usually go out for Thanksgiving and cook on Christmas but this year because I am trying to be so good without insulin, I am going to cook both. You are right,about the lunchmeat; but, I was trying to get ahead because of family get-together this week; I just was not aware that turkey was not as good in comparison of values; as ham. wow. But, I do like to buy turkey fresh, and package it and use for lunches, as well. Thanks for the advice. :->)claudia I also have been leaning more towards fresh turkey. I roasted a whole one this week, since they're going on sale. I bagged it up and froze it to have on hand all the time. I enjoy it twice a day at meal time, and it tastes so good. It's nice to know I'm eating what is good for me. My doctor gave me the tip on staying away from the lunch meat at the store, so I stopped buying it. Fresh turkey is the best in every way. Ground Turkey and such is very good for you, but the lunch meat turkey can be the worst. Because they have to pack it with so many preservatives and what not to keep it moist, it ends up being worse for us. Yeah; I am so confused about that one too. But maybe there is a reason they call it the other white meat, afterall. Wow, I had no idea! I guess it really does pay to read the labels & check things out than to go with what you've always been told. I've always heard that the turkey was the way to go. Continue reading >>
Can You Eat Eggs If You Have Diabetes?
To eat or not to eat? Eggs are a versatile food and a great source of protein. The American Diabetes Association considers eggs an excellent choice for people with diabetes. That’s primarily because one large egg contains about half a gram of carbohydrates, so it’s thought that they aren’t going to raise your blood sugar. Eggs are high in cholesterol, though. One large egg contains nearly 200 mg of cholesterol, but whether or not this negatively affects the body is debatable. Monitoring your cholesterol is important if you have diabetes because diabetes is a risk factor for cardiovascular disease. High levels of cholesterol in the bloodstream also raise the risk of developing cardiovascular disease. But dietary intake of cholesterol doesn’t have as profound an effect on blood levels as was once thought. So, it’s important for anyone with diabetes to be aware of and minimize other heart disease risks. A whole egg contains about 7 grams of protein. Eggs are also an excellent source of potassium, which supports nerve and muscle health. Potassium helps balance sodium levels in the body as well, which improves your cardiovascular health. Eggs have many nutrients, such as lutein and choline. Lutein protects you against disease and choline is thought to improve brain health. Egg yolks contain biotin, which is important for healthy hair, skin, and nails, as well as insulin production. Eggs from chickens that roam on pastures are high in omega-3s, which are beneficial fats for people with diabetes. Eggs are easy on the waistline, too. One large egg has only about 75 calories and 5 grams of fat, only 1.6 grams of which are saturated fat. Eggs are versatile and can be prepared in different ways to suit your tastes. You can make an already-healthy food even better by mixi Continue reading >>
Diabetes Shares November With Turkey, Which Diabetics Should Eat | The State
Diabetes shares November with turkey, which diabetics should eat | The State In the midst of giving thanks and eating turkey dinners, November is also known as Diabetes Awareness Month. Type 2 diabetes is the most common form of diabetes. Dr. Janice Key, co-chairwoman of the S.C. Medical Association Childhood Obesity Taskforce, answers common questions about type 2 diabetes. How is type 2 diabetes different from type 1 diabetes? Diabetes mellitus is a disease that causes high blood sugar (glucose) due to a problem with the sugar controlling hormone, insulin. There are two types of diabetes: one in which there is not enough insulin produced by the pancreas (type 1) and one in which there is plenty of insulin but the body is resistant to it and is unable to use it normally (type 2). Sign up today for a free 30 day free trial of unlimited digital access. Being overweight or obese carries the greatest risk for developing type 2, however, the risk is not the same for all people. If your parents or grandparents have type 2 diabetes, you should be especially careful to keep your weight in a healthy range as you might have a genetic predisposition to obesity-related type 2 diabetes. The high blood sugar caused by diabetes coats the lining of blood vessels throughout the body, causing those blood vessels to become clogged, damaging every organ in the body. Over time, this can result in kidney failure (requiring dialysis), poor circulation in the legs (requiring amputation), blindness, stroke and heart attacks. Diabetes has such a gradual effect that people usually cant feel it happening. Some symptoms, such as lack of energy and fatigue, are so nonspecific that people dont think of diabetes. In fact, undiagnosed diabetes can even cause a silent heart attack. The only real way t Continue reading >>
10 Diabetes Breakfast Mistakes To Avoid
I once went to see a friend who has diabetes. Her table was laid out with a wonderful breakfast for the both of us. However, it didn’t look too much like a breakfast a diabetic should be eating. There were carbs, carbs, and more carbs. To me it was a dream, but my thought for her was, “oh geeze, her blood sugar!” It seems innocent enough that we were having; croissants, jam, fruit, and array of fresh juices. For most people, this is a very healthy start. For diabetics, it is missing one key item that will help stall the burn of all those carbs – protein!” Here you will see biggest diabetes breakfast mistakes you’re probably making and you didn’t know you were doing it. Don’t make these breakfast mistakes to keep your blood sugar stable. At the end I have also included list of some commonly asked questions about diabetes breakfast. 1. Skipping Protein When you eat carbohydrates alone, they are digested quickly causing spikes in your blood sugar levels. When paired with a protein, they bind together and take longer to digest and burn up. If you have a bowl of cereal and toast, eat an egg with it. Fruit with Yogurt. Pancakes with Sausage. In a hurry? Just add Peanut Butter to your toast! 2. Smoothies on the Run Smoothies make you feel great! No doubt a good smoothie gives you a rush to get you going, but turns out its mostly a sugar rush. Make sure to check our 8 best smoothies for people with diabetes. Add a scoop of protein powder to slow the burn. Drink a smoothie and nibble a hardboiled egg. Skip the smoothie and have a bowl of oatmeal with some bacon! 3. Not Eating Breakfast You may have been fine without breakfast before diabetes, but after you are diagnosed you may not be anymore. People who skip breakfast actually have higher blood sugars during the 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 >>