5 Secrets To Make Grilled Cheese Healthier
5 secrets to make grilled cheese healthier By:Hilary Meyer | Monday, July 9, 2012 Grilled cheese seems like the perfect food. Its easy to make, has few ingredients and sports a crispy crust and a warm, gooey, cheesy center. Whats not to love? How about the 410 calories and 18 grams of saturated fat per sandwich? I dont love that. Grilled cheese can attribute its high fat and calories to the butter spread on the outside of the bread to make it crispy and the copious amounts of cheese in the middle. Pair that with a couple of slices of plain white bread and you have a nutritional disaster. But do you really need all of that to make the perfect grilled cheese sandwich? No! Here are 5 secrets for how to make grilled cheese that saves calories and fat to boot. Dont Miss: 10 Secrets to Healthier Cooking 1. Pick the right cheese: When it comes to grilled cheese, not all cheese is created equal. Some people love American cheese. It has superior melting qualities, but it falls short on flavor (not to mention that its not even really cheese to begin with). So skip mild-flavored cheeses and opt for ones with a stronger flavorlike sharp, or even extra-sharp, Cheddar. Like blue cheese? Its also a great option. Youll get more bang for your buck and because its big on flavor you wont have to use as much, which helps cut fat and calories. Recipes to Try: Classic Lasagna and More Comfort Food Dishes to Put Back in Your Diet 2. Think beyond cheese for flavor: OK, so cheese is a necessary ingredient. But you dont have to have mounds of it to make the perfect grilled cheese sandwich. You can get that hit of soft melted loveliness that cheese contributes by using just a littleand mixing it with other ingredients like mashed beans or even salsa and hot chiles. They not only contribute their Continue reading >>
How Cheese Affects Glucose In A Diabetes Diet
The higher the glycemic index of the food, the higher you can expect your blood sugar to rise after eating it. Cheese has a very low glycemic index and has minimal impact on blood sugar values in a person with diabetes. It is a great option for a snack and pairs well with carbohydrate-containing foods to blunt their ability to raise blood sugar. Choose low-fat varieties for a healthy option in your diet. Video of the Day Not all foods affect blood sugar in the same way. The glycemic index, or GI, was developed as a method to evaluate how much and how quickly a food will raise blood sugar after consumption. In general, the more refined the food and the higher the carbohydrate content is, the higher the GI will be. Low-GI foods have a ranking of 55 or below, moderate-GI foods have a ranking of 56 through 75 and high-GI foods have a ranking of 76 through 100 and are often refined carbohydrates. Cheese and Diabetes Dairy products generally have a low GI and fit well in a diabetic diet. Cheese is similar to foods in the protein group that contain predominantly fat and protein, and it has a lower GI than yogurt or milk. For example, one slice of American cheese has only 1 gram of carbohydrate, causing a very minimal impact on blood sugar. For a healthy snack that has a low GI, registered dietitian Joy Bauer suggests eating part-skim string cheese, which has 80 calories and no grams of carbohydrate. To keep calories and saturated fat low, choose a low-fat version of your favorite cheese. Combining foods will alter the GI. Pair low-GI foods with high-GI foods to create a meal that more moderately affects your blood sugar. Foods with higher proportions of protein and fat will often have minimal impact on blood sugar. For example, adding a low-GI food such as cheese to a slice of Continue reading >>
Tomato Avocado Grilled Cheese Sandwich
Today was the kind of day when I wanted something quick and easy for lunch. You know, when you dont want to spend forever in the kitchen because you have a bunch of other things to check off your daily to-do list? I was at a loss for what to make because I didnt have a fully stocked fridge and needed to go to the store. Luckily, I was ableto round up a few things I did have and create something to satisfy my hunger as well as my tastebuds! I made it up on the go, but it turned out great. I will now keep this recipe of Tomato Avocado Grilled Cheese Sandwich on the back burner for days when Im are in a hurry and want something simple, yet satisfying Oh wait, isnt that every day? MaybeIll move it off the back burner and to the front of my easy lunch ideas list. Good idea. At any rate, as long as this recipe is somewhere in your stockpile of ammunition for hectic days, youll not only surviveyoull thrive! This recipe is so simple, I feel kind of silly writing an actual recipe for it. But for sake of making it even easier, here it is. Its basically grilled cheese jazzed up with some extra good-for-you nutrients. Trust me, you will love this easy and filling sandwich. Serve with a side of veggies and/or fruit to top it off! Cheddar cheese, sliced (or cheese of your liking) 1 tsp dried Basil (if you have fresh basil on hand, that would be better!) Divide bread so there is 2 slices for each sandwich. Butter 1 side of each slice of bread; Lay the butter side down. On 4 of the un-buttered sides, layer the cheese, tomato slices and avocado slices. Sprinkle on 1/4 tsp of dried basil. (You may choose to put another slice of cheese on top after the basil to help the sandwich stay together better). Cover with the remaining slices of bread, butter side up. Place on pre-heated griddle o Continue reading >>
Is Cheese Safe For People With Diabetes?
Compared with many other foods, cheese is high in fat and calories and may not be an obvious choice for someone with diabetes. Cheese and diabetes can, however, be a healthful combination. Cheese lovers can enjoy a wide variety of cheeses without elevating blood sugar, raising blood pressure, or gaining weight. For diabetes-friendly meals or snacks, people should choose healthful cheeses and serve them with foods that are rich in fiber and low in calories. Can people with diabetes eat cheese? People with diabetes can safely eat cheese as part of a balanced, healthful diet. Just as with other foods, moderation is the key. A diet mainly consisting of cheese is unhealthy for anyone. When selecting cheeses, people with diabetes need to consider a few things: Calories Cheese is very high in calories and fat. Though calorie content varies among cheese varieties, people with diabetes should avoid overindulging in cheese. Type 2 diabetes is linked with obesity, and losing just a few pounds can reduce the risk of diabetes. There are several steps that people with diabetes can take to help them eat cheese without gaining weight: stick to small servings choose lower-calorie cheeses use cheese as a source of flavor rather than as the main course Saturated fat Cheese is high in saturated fat compared with many other foods. In small quantities, saturated fat is harmless and can actually be beneficial to the body. But excessive intake of saturated fats is linked to weight gain, high cholesterol, gallbladder problems, and heart disease. The American Heart Association recommend a diet that contains no more than 5-6 percent saturated fat. That means that in a 2,000 calorie diet, no more than 120 calories or 13 grams (g) should come from saturated fats. Other experts advise no more than 1 Continue reading >>
Low-carb Grilled Cheese
Home > Vegetables > Low-Carb Grilled Cheese You must be logged in to add a private note. Login | Register We are adding the recipe to your Recipe Box. You must be logged in to add a recipe. Login | Register Betcha' never thought you could have a grilled cheese sandwich while following a diabetic diet! Our recipe for Low-Carb Grilled Cheese will have you rethinking everything, 'cause it uses a special ingredient to make a childhood favorite diabetic-friendly! 1 small head cauliflower, cut into florets 1/2 cup shredded low-fat mozzarella cheese 1/2 cup shredded low-fat sharp Cheddar cheese Preheat oven to 425 degrees F. Line a baking sheet with parchment paper and coat with cooking spray. In a food processor, place the cauliflower and pulse just until finely chopped. Place in a medium microwaveable bowl and microwave 8 to 9 minutes, or until soft. Place cauliflower in a strainer and press down hard with a paper towel to squeeze out water. Place cauliflower in a large bowl. Add mozzarella cheese, egg substitute, onion powder, salt, and pepper; mix well. Spread mixture on baking sheet and shape into four 4-inch squares. Bake 15 to 20 minutes, or until golden. Let cool 10 minutes, then gently remove from parchment paper to a flat surface. Evenly sprinkle Cheddar cheese on 2 cauliflower squares and top with remaining squares. In a large skillet over medium-low heat, melt 1 teaspoon margarine. Place cauliflower sandwiches in skillet and spread remaining margarine on top side. Cook 2 to 4 minutes, or until golden brown; gently flip over and cook another 2 to 4 minutes, or until cheese is melted. Have you checked out all of the other great cauliflower recipes we have in our collection of Healthy Cauliflower Recipes: 8 Easy Recipes with Cauliflower ? Continue reading >>
Roasted Tomato Soup And Grilled Cheese Sandwiches
Roasted Tomato Soup and Grilled Cheese Sandwiches Roasted Tomato Soup and Grilled Cheese Sandwiches Serving Size: 1 1/3cups soup and 1/2 sandwich 1 cup unsalted chicken stock or reduced-sodium chicken broth 2 tablespoons plain fat-free Greek yogurt Preheat oven to 350 degrees F. Arrange tomatoes, cut sides down, in two shallow baking pans. Roast on separate oven racks for 30 minutes, rearranging pans halfway through roasting time. Remove from oven; let stand until cool enough to handle. Using your fingers, lift skins from tomatoes and discard skins (some skins may remain on tomatoes); set tomatoes aside. In a large saucepan heat oil over medium heat. Add onion, carrot, celery, and garlic. Cook about 4 minutes or until onion is tender, stirring occasionally. Add tomatoes and any liquid from baking pans, the chicken stock, thyme, and rosemary. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes. Remove from heat; cool slightly. Transfer half of the tomato mixture to a food processor or blender. Cover and process or blend until smooth. Repeat with the remaining tomato mixture. Return all to the saucepan. Stir in the 1 tablespoon basil, the salt, and pepper. Stir in the 2 tablespoons yogurt. Heat through. Spoon additional yogurt onto individual servings. If desired, sprinkle with additional fresh basil. Serve soup with Grilled Cheese Sandwiches. 4 slices reduced-calorie whole wheat bread Continue reading >>
Avocado Tomato Grilled Cheese
You are here: Home / diabetes diet / Avocado Tomato Grilled Cheese Heres a grilled cheese with ingredients that can actually help control type 2 diabetes. Sourdough bread has been studied and shown to be beneficial in controlling blood sugar. During the fermentation process, acetic acid (a major component of vinegar) is produced and is linked to a more moderate blood sugar response. Avocadoes are low in carbs and contain monounsaturated fats which are considered to be a heart healthy fat. Tomatoes are low in carbs and high in fiber which also helps moderate blood glucose levels. Oh yeah, and besides the health benefits, this sandwich just tastes amazing!! Avocado, tomato and cheese create a delicious sandwich that's ok for people with diabetes! Toast bread lightly then layer ingredients in order listed. Place under broiler just until cheese melts. * Percent Daily Values are based on a 2000 calorie diet. Diabetes Control: A1C Conversion Chart & Tips Does your doctor or health professional make a big deal about your A1C level? Wondering what the glucose to A1C amount is? Glycohemoglobin (HgbA1C or A1C)is a test designed to measure the amount of glucose bound to hemoglobin in the blood. People who have diabetes may have more glycohemoglobin than average. Most clinical diabetes  I was so pleased with my Sweet Potato Breakfast Cups that I decided to create a florentine version! And not only that, I added spinach!! Just kidding These little cups are so delicious and are a super-easy grab and go breakfast during hectic weekdays. I mean, think about it, youre driving down the road  I am loving all the fresh berries available right now! These little parfaits are just the thing when you want a healthy snack that is both tasty and filling. The Greek yogurt adds enough protein Continue reading >>
Is A Grilled Cheese Sandwich Healthy?
Written by Sylvie Tremblay, MSc; Updated March 15, 2018 Use whole-grain bread to add fiber to your grilled cheese sandwich. There's nothing like a crunchy, creamy, gooey, cheesy sandwich preferably with some creamy tomato soup to warm you up on a chilly day or simply get dinner on the table fast. And while we'd love to tell you that grilled cheese is also a super-healthy dinner option, that's unfortunately simply not the case. Grilled cheese sandwiches tend to be high in calories, saturated fat and (in some cases) sodium, and fall pretty short on nutritional benefits. That said, you can use healthy preparation tips to make your sandwich a slightly healthier choice. Let's be honest: a dish made from bread, cheese and butter was never going to be a low-calorie meal, and your grilled cheese sandwich likely contains hundreds of calories. A grilled cheese made with two slices of whole-wheat bread, two slices of cheddar cheese and a tablespoon of butter contains 490 calories and that's if you limit your cheese and butter to two ounces and one tablespoon, respectively. Add in extras like jams, fruit, bacon or extra butter or cheese and your sandwich could end up being 600, 700, 800 calories or more. Unfortunately, you aren't getting tons of nutritional value for those calories. Cheese and butter are both concentrated sources of saturated fat, the type known to raise your LDL (or "bad") cholesterol levels. And while there is some talk that saturated fats might not be as bad as previously reported Harvard Medical School wrote in a 2017 newsletter that they fall "somewhere in the middle" between healthy unsaturated fats and unhealthy trans fats they're probably still not all that great for your heart. What's more, bread, cheese and salted butter all contain significant amounts o Continue reading >>
Can I Eat Cheese With Type 2 Diabetes?
If you have diabetes, your body does not metabolize carbohydrates properly, and you have high blood sugar. A healthy diet is an important part of managing your blood sugar levels and preventing diabetes complications. In moderation, cheese can be a regular part of a sensible diet for individuals with this health condition. Video of the Day Following a healthy diet for individuals with diabetes includes consuming controlled amounts of carbohydrates throughout the day. You might have 45 to 60 grams of carbohydrates at your meals, and 15 grams of carbohydrates at snacks. An ounce of mozzarella or cheddar each provides less than 1 gram of carbohydrates. For lunch, you could have a whole-grain wrap with cheese and a large apple. As a snack, you could have blue cheese with walnuts and a small piece of fruit. Diabetes, Cheese and Weight Obesity is a major risk factor for type-2 diabetes. If you have type-2 diabetes and are obese, losing weight can help. Cheese is a high-calorie food, so limit your portion sizes. An ounce of cheddar cheese contains 113 calories. Reduce your calorie consumption by selecting reduced-fat or fat-free cheese instead. An ounce of nonfat cheddar cheese contains 44 calories. To promote weight loss, eat your cheese with low-calorie foods. Have low-fat string cheese and grapes for a snack, or melt shredded nonfat cheddar cheese onto steamed broccoli for a side dish. Cheese and Sodium One main concern with cheese is its high sodium content. An ounce of cheddar cheese has 174 milligrams of sodium. Individuals with diabetes are already at risk for heart disease and kidney disease, and a high-sodium diet further increases the risk. Those with diabetes should have no more than 1,500 milligrams of sodium per day. An ounce of low-sodium cheddar cheese has only Continue reading >>
5 Secrets To Make Grilled Cheese Healthier
Tap here to turn on desktop notifications to get the news sent straight to you. 09/21/2012 06:14 pm ETUpdatedDec 06, 2017 5 Secrets To Make Grilled Cheese Healthier By Hilary Meyer, Associate Food Editor, EatingWell Magazine Grilled cheese seems like the perfect food. Its easy to make, has few ingredients and sports a crispy crust and a warm, gooey, cheesy center. Whats not to love? How about the 410 calories and 18 grams of saturated fat per sandwich? I dont love that. Grilled cheese can attribute its high fat and calories to the butter spread on the outside of the bread to make it crispy and the copious amounts of cheese in the middle. Pair that with a couple of slices of plain white bread and you have a nutritional disaster. But do you really need all of that to make the perfect grilled cheese sandwich? No! Here are 5 secrets for how to make grilled cheese that saves calories and fat to boot. What are your tips for the best grilled cheese sandwich? EatingWell Associate Food Editor Hilary Meyer spends much of her time in the EatingWell Test Kitchen, testing and developing healthy recipes. She is a graduate of New England Culinary Institute. Continue reading >>
Is It Ok For A Diabetic. To Have Grilled Cheese?
Is it ok for a diabetic. To have grilled cheese? I was just diagnosed with diabetes type 1. I'm feeling hungry and my diabetes is not so severe. My blood sugar is 112 right now. Is it ok for me to have a grilled cheese sadwich Are you sure you want to delete this answer? Best Answer: Eat whatever you feel like eating when you feel like eating them. 90 minutes to 2 hours after the first bite, check your glucose again. Journal everything, first glucose testing, the food eaten, the times, the next testing and the amounts of medication taken and time. Nothing is forbidden to any type of diabetic. Yes the nutritionists and dietitians all say to limit the fats, but they don't have diabetes and don't have to count the carbs so they don't have a clue as to how hungry a person can get when they don't eat all natural foods rather than the chemical look alikes. You can get all the nutrition info you want on the foods you want to eat at It will give you the grams of carb and all the other nutrients of the foods as well. Honey, if you were just diagnosed with type 1, it is too severe, just you dont' have the neuropathy yet that the rest of us have from years of not being able to check the glucose levels and guessing at amounts of insulins needed. You are just lucky to be diagnosed in the 21st century!! Im type 2 also, but have totally modified my diet, cut out soda, cut out a lot of carbs until recently started working back in. One thing I have noticed is that freaking out doesn't help anything. Try to remain calm, continue to make good decisions. Pizza BAD. I eat a few pieces of pizza and my sugar doubles. Of course im normally at around 120 but eat pizza and usually goes around 200. My doctor said to check sugars when I feel funny or 2 hours after eating. Like I said, try to rema Continue reading >>
The New Normal Grilled Cheese Sandwich For Diabetes
The New Normal Grilled Cheese Sandwich for Diabetes Has it been a long time since youve enjoyed a grilled cheese sandwich in life with diabetes? Well, heres my new sandwich style.Sometimes, especially on a cold and dreary day, there is nothing that can lift the spirits like an gooey hot grilled cheese sandwich (samich). (Something I thought I would never have again) Note:Sealing the edges well is key to the success of this recipe Butter the outer 1 inch edge of the Lavash. Looking at the Lavash as a piece of paper, place the cheese in the middle section. Fold up the bottom section of the Lavash and press the edges to seal. Fold the top section over the bottom two and press to seal. Butter the ends of the package and fold up to totally enclose the package. Brush with remaining butter. Over medium heat, cook the sandwich, folded side down until brown and flip over to brown the other.Remove to plate, cut in half and allow your spirits to rise. Other options:You can use other types of low-carb breads, like Sara Lee instead of the Lavash just add another 9 grams of carbs.Who would blame you if you added a slice of ham or some bacon or tomato? After you get diagnosed with diabetes, or any disease for that matter, what is normal goes away. All of a sudden you are pricking your fingers, watching your carbohydrate intake, dealing with the strange side effects of your medications, and trying harder to drop some pounds. There is a feeling of loss, almost mourning for the things the way they were and foods the way we expect them to be. All of a sudden you need your glasses every time you go to the stupidmarket. Label reading is now the new normal. When speaking with other diabetics, I am fascinated with the things they miss and want to find replacements for in their diets. Bread, Continue reading >>
13 Best And Worst Foods For People With Diabetes
If you have diabetes, watching what you eat is one of the most important things you can do to stay healthy. "The basic goal of nutrition for people with diabetes is to avoid blood sugar spikes," said Dr. Gerald Bernstein, director of the diabetes management program at Friedman Diabetes Institute, Beth Israel Medical Center in New York. Candy and soda can be dangerous for diabetics because the body absorbs these simple sugars almost instantly. But all types of carbs need to be watched, and foods high in fat—particularly unhealthy fats—are problematic as well because people with diabetes are at very high risk of heart disease, said Sandy Andrews, RD, director of education for the William Sansum Diabetes Center in Santa Barbara, Calif. Worst: White rice The more white rice you eat, the greater your risk of type 2 diabetes, according to a 2012 review. In a study of more than 350,000 people, those who ate the most white rice were at greatest risk for type 2 diabetes, and the risk increased 11 percent for each additional daily serving of rice. "Basically anything highly processed, fried, and made with white flour should be avoided," Andrews said. White rice and pasta can cause blood sugar spikes similar to that of sugar. Have this instead: Brown rice or wild rice. These whole grains don't cause the same blood sugar spikes thanks to fiber, which helps slow the rush of glucose into the bloodstream, Andrews said. What's more, a Harvard School of Public Health study found that two or more weekly servings of brown rice was linked to a lower diabetes risk. Worst: Blended coffees Blended coffees that are laced with syrup, sugar, whipped cream, and other toppings can have as many calories and fat grams as a milkshake, making them a poor choice for those with diabetes. A 16-ounce 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 >>
A Grilled Cheese Sandwich | Diabetic Connect
I was reading what I thought was a rather lighthearted thread by one our newly diagnosed members about inadvertently ordering a grilled cheese sandwich on white bread. Some of the responses were a little unpleasant. But it got me to wondering. Where would a golden brown toasty grilled cheese on white bread take your numbers? I often read comments on this and other forums about how different foods would spike the BG of the posters. Spike is a vague term that likely means different things to different diabetics. It's hard to quantify the word spike. I can have four slices of white bread with anything and be fine. Pizza or flat bread tend to send my numbers where i don't like. It's a huge difference if i sit or lay down after eating. Once i am up doing stuff i am good to go. My experience has been it really depends on several variables – what’s in your bloodstream to begin with, what else you consumed, and most importantly, where you are in your management regimen. Things that spiked me (my definition 60 or more points) years ago, don’t so badly anymore, plus if I pair foods correctly I can control the spike duration as well. Pairing things like a small sweet potato with a chicken breast works well for me, but try that sweet potato on it's own is terrible! Yes, my response also! Had sliced purple sweet potato (4 slices) as a snack yesterday and snoozed all afternoon. Wonderful taste, but not a good choice. I use a lot of chicken also. Buy a cooked organic one each week for quick use and keep lots in the freezer for when I have time to cook. I think its one of our typically Hawaiian additions to the Whole Foods line. At least I first bought it here in Hawaii. From Christy's comment below, it sounds like it has made it to the mainland. Do you have a local health food Continue reading >>