Pasta: To Eat, Or Not To Eat?
One of my favorite foods is pasta. I think I could eat pasta every day and never tire of it. And when I’ve had a rough day, nothing comforts me as much as a plate of pasta with butter (or trans-fat-free margarine), Parmesan cheese, and freshly ground black pepper. Yet pasta is much maligned in the diabetes world. I’ve noticed that people who have diabetes become very passionate when discussing this food. There’s the camp that is indignant at the idea that pasta even exists — it spikes up blood glucose, causes weight gain, and may just be responsible for global warming (OK, that’s an exaggeration). There’s another camp who still eats pasta, but feels horribly guilty for doing so, and will swear with their right hand in the air that, “I really only ate a half a cup” (and 99% of the time, it’s just not the case). I don’t mean to trivialize the subject. Pasta can be tricky to fit into one’s diabetes eating plan. But not because it sends blood glucose levels to the moon. My belief (and you’re welcome to disagree with me) is that most of us struggle with portion control. It’s been engrained in us that pasta is a main dish: that it should be piled high on the plate and smothered in red sauce, with a crusty, buttery slice of garlic bread resting on the side. This is where the problems come in. Here’s what I mean. Take a look at the calories and carbs in the pasta meal that I just mentioned: 3 cups of pasta: 135 grams of carbohydrate, 663 calories 1 cup of sauce: 30 grams of carbohydrate, 185 calories 1 slice of garlic bread: 24 grams of carbohydrate, 170 calories Total: 189 grams of carbohydrate, 1,018 calories If you dine in an Italian restaurant and manage to clean your plate, you’ll consume even more carbohydrate and calories. When you look at p Continue reading >>
What's The Best Bread For People With Diabetes?
By Brandon May Bread is perhaps one of the most widely used types of food on the planet. It can also be a food that poses a health risk for people with diabetes. Despite the risk, bread can be one of the hardest foods to give up. Fortunately, there are breads on the market that don't raise blood sugar to extreme levels. Whole-grain breads with high-fiber ingredients, like oats and bran, may be the best option for people with diabetes. Making bread at home with specific, diabetes-friendly ingredients may also help reduce the impact bread has on blood sugar levels. The role of nutrition in controlling diabetes Diabetes has two main types: type 1 and type 2. People with type 1 diabetes have difficulty producing insulin, which is a hormone that "captures" blood sugar (or glucose) and transfers it into cells. Glucose is the preferred energy source for cells. Type 2 diabetes is the most common form of diabetes. This type of diabetes is also the easier form to prevent and manage with lifestyle changes and medication. According to the World Health Organization, over 422 million people have type 2 diabetes worldwide. In the earlier phase of type 2 diabetes, the pancreas can produce insulin, but cells have become insensitive to its effects. This is sometimes due to poor diet, genetics, and lifestyle habits. Because of this, cells can't access blood sugar following a meal. Nutrition plays a crucial role in diabetes control. It's only through putting proper dietary planning into practice that good blood sugar management can be accomplished. A good diet must also be combined with lifestyle changes and medication. A carbohydrate is one of the three major nutrients essential to human health. However, carbohydrates also raise blood sugar and can reduce effective diabetes control. This 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 >>
I Have Type 2 Diabetes .. Is Ramen Noodles Okay To Eat Without The Seasoning Packet?
Ramen noodles have a really high glycemic index, so they're usually not recommended for type 2 diabetics. Have you seen a nutritionist? You might want to get your physician to refer you to one. The American Diabetes Association also publishes guidelines. Check out this link: I live by myself and it is so convenient to use the ramen noodles instead of spaghetti. I forgot to mention that I also have high blood pressure, so I have two whammys against me. It is so difficult to find things to eat which don't cost an arm and a leg and need intense preparation and or have a list ofs ingredient an arm long that you don't normally stock. What about buying whole grains from bulk bins? They're affordable, easy to cook, and healthy. The whole grain pasta is definitely a good idea, I'm sure you can find some not-so-pricey options. This is a low-maintenance healthy recipe. I've had it without the cheese and it's still great. There are some healtheir Ramen products now on the market - noodles are not fried and broth is low sodium - but that probably won't help withh the glycemic rating. What about those packages of instant brown rice? they don't think they taste like slow cooked brown rice but with low sodium broth and some thin slices of peppers or other veggies, it could be a quick and more nutritious snack. There are also some whole wheat noodles out now that actually taste great - not like sand. The Bionaturae brand has gotten high marks - I've tried it but haven't done a lot of comparison. With a little olive oil, a little pepper, and some grated Parmesan, it can be delicious and quick. And you won't be hungry again in 90 minutes. Voted the Best Answer! Have you tried soba noodles? They're made with buckwheat flour as well as regular flour, so their glycemic value Continue reading >>
Best Pasta For Diabetics
We ALL love pasta, right?! It's just one of those foods that is such a comfort food. I know for me it's always been like that BUT I also know that because it is such a comfort food it is VERY easy to over eat it! Seriously…I know there have been times when I've eaten an enormous bowl and still gone back for more. SOund familiar? But when you're a diabetic it's not really possible to eat an enormous bowl of pasta because you will soon see your blood sugar sky rocketing. And even if you're not diabetic, you will soon see those pounds stacking on if you over consume the carbs! So let's go over some facts and talk about the best pasta options for diabetics. Pasta Nutrition Facts Let's compare the nutrition facts for 1 serving of pasta. One serving is equivalent to half a cup. As you can see from these comparisons there is between 18-22 g total carbs and between 15-20 net carbs. If you're confused about carb counting, check out our easy tutorial over here. Realistic Serving Sizes These images show the reality of pasta servings. The first one is only half a cup and as you can see it doesn't really amount to much when put on a normal sized dinner plate. Then we have what might be someones typical serving of pasta (if not more). In the second image we see about 3 times as much, so 3 serves of white spaghetti like this amounts to 64.8 g total carbohydrates. Too Many Carbs I love using visual comparisons because it really lets you see the difference. While you could try to justify that eating whole wheat spaghetti would be okay with 2 serves being around 30 g net carbs, over the long term this is just too many carbs and you will find you can't control your blood sugar properly. So What's The Best Pasta For Diabetics? Sure, the traditional pasta might not be the best pasta for d Continue reading >>
6 Great Low-carb Pastas (and 1 To Avoid!)
Well there are plenty low-carb bread options out there nowadays–we keep adding to this list of great low-carb breads–but what do you do about those pasta cravings? While a traditional slice of bread will pack 16 grams of carbs or more per slice, a serving of pasta is no joke! At 40+ grams of carbs for one cup of pasta, it is not easy on the blood sugar! Fortunately, the creators of food are listening to your demands, because more and more low-carb pasta choices continue to pop up. Here are 6 great low-carb pasta choices that we’ve found so far: 1. Black Bean Pasta from ExploreAsian, Gluten-Free: This pasta is a favorite of mine because it’s gluten-free, it cooks really fast (in about 5 to 7 minutes) and it holds together. Oh wait, did I mention the only ingredients are black beans and water? Very clean and very healthy! After subtracting the 12 grams of dietary fiber from the total carbohydrates, you’re left with 5 grams of very low-impact carbohydrates! Feel free to have two servings at that count! 2. Adzuki Bean Pasta from ExploreAsian, Gluten-Free: This one has a different flavor than it’s black bean counterpart, and has twice as many carbs. But at 11 grams of carbs per serving, that’s still a lot fewer carbs than traditional pasta. You could even mix this pasta into the pot of boiling water with the black bean pasta to change things up and reduce the carbs in your bowl at the same time. (This company has some higher carb bean pasta variations, too!) 3. Dreamfields Low-Carb Pasta: Now this pasta really comes down to the individual. The company says they’ve created this whole-wheat pasta in a way that won’t impact your blood sugar significantly, “Its blend of fiber and plant proteins helps create a pasta that offers many healthy benefits while stil Continue reading >>
Japanese Food And Beverages For Diabetics And Low-carb Eaters
Since I was diagnosed with pre-diabetes, I've been doing a lot of research into what is recommended for diabetics in Japan to eat. There are several issues to keep in mind when eating or making Japanese style dishes, so I thought I'd share these here. Whether you're planning to travel to Japan or are just a fan of Japanese restaurants, I hope you'll find this useful. (Note: I'm going to throw around terms like blood glucose level, glycemic index (GI) and glycemic load (GL) here. If you have diabetes or pre-diabetes, or otherwise have to watch your blood glucose levels, you probably already know what I mean. If not, I highly recommend perusing the information available at David Mendosa's site. It explains these things in clear layman's terms, with very little of the axe-grinding that plagues similar sites about diabetes.) I should mention here that, for the moment anyway, I have decided to take a low-GI index or low-carb approach to keeping my blood glucose levels down. I know there are other theories out there for how to achieve this, but please keep this in mind when you read the following. (I did say low-carb. I haven't entirely eliminated carbs from my diet. I have cut out most sugar though. So far it seems to be working fairly well, since my blood sugar levels have gone down slightly in the month or so since leaving the hospital, and I've lost weight too.) Japanese people get diabetes? But aren't they all skinny? Even though obesity rates are quite low in Japan, plenty of Japanese people do suffer from diabetes, both the Type 1 and Type 2 kinds. One study I read estimates that 4,000 people die of diabetes-related complications every year in Japan. Obesity may not be the only cause of diabetes anyway, though that's another issue. In any case, Type 2 diabetes is known Continue reading >>
Study: Eating Ramen Noodles Regularly Can Lead To Higher Risk Of Heart Disease, Diabetes
Ramen noodles can be a lifesaver for college students on a budget, however, a recent study published in the Journal of Nutrition, found that ramen noodles might be more trouble than they are worth. The study linked the consumption of instant noodles — often referred to as ramen — to heart disease and other health issues, particularly in woman. The researchers analyzed a group of 10,711 South Korean adults, ages 19-64. Of the sample group, 54.5 percent were women. In its conclusion, the study found that women who consumed ramen at least twice a week were 68 percent more likely to have metabolic syndrome than women who had a healthier diet. Metabolic syndrome is “a cluster of cardiovascular risk factors,” said Dr. Martha Gulati, section director of Preventative Cardiology and Women’s Cardiovascular Health at the Ohio State Wexner Medical Center. Those risk factors include high blood pressure, larger waist circumference, higher blood glucose levels, high triglyceride levels and low high-density lipoprotein cholesterol levels. “If you have any three of those five risk factors, you have the metabolic syndrome,” Gulati said. “Which means that there are higher risks of heart disease and diabetes in the future.” According to the National Blood, Lung and Heart Institute, a person who has metabolic syndrome is typically “twice as likely to develop heart disease and five times as likely to develop diabetes” compared to a person who does not have metabolic syndrome. Gulati advised against a diet heavy on noodles, despite how cost-efficient and easy they might be. “They’re cheap, and they’re easy,” Gulati said. “But you can’t look at that food and think that it’s nutritionally complete or that it’s healthy for anyone to consume, particularly on Continue reading >>
5 Diabetes Pasta Alternatives You Will Want To Try
Lucky for us, great alternatives to traditional pasta are all the rage these days. We’d like to share some pasta ideas that may work better for you and your blood sugar levels. 5 Diabetes Pasta Alternatives: Shirataki “Miracle Noodles” A serving of these has zero grams of carbohydrate and zero calories! These noodles are sold in ready-to-eat packages and can be purchased online and in health food stores. These translucent Japanese noodles are made from a kind of fiber that comes from the konjac plant and don’t have a lot of flavor. These are amazing as a noodle replacement in chicken noodle soup and stir-fry recipes. Shirataki noodles are super healthy, acting as a prebiotic in your gut due to the type of fiber they contain which also delays stomach emptying and keeps you feeling full for longer. Zucchini Linguini You can make this simply by using a julienne peeler or spiralizer to get thin strips of zucchini that resemble noodles. Then toss them raw with vegetables and olive oil. Or you could sauté, boil, or microwave the noodles and top with chicken and pesto. Zucchini has such a mild flavor, the possibilities are endless and with 2 grams of carbs per every 2 oz, you may be able to have a nice, hearty serving. Spaghetti Squash Pasta To make spaghetti squash pasta that tastes heavenly with meatballs and marinara you just slice a spaghetti squash in half and spoon out the seeds. Then, brush with olive oil and top with salt and pepper. place in a pan covered in parchment paper with the cut side facing up and roast for about 45 minutes. Finally, you’ll just use a fork to pull out all the “noodles”, which only contain about 3-4 grams of carbs per 2 oz serving. Eggplant Lasagna Do you miss eating lasagna? Try replacing the flat pasta noodles with strips of fi Continue reading >>
How Bananas Affect Diabetes And Blood Sugar Levels
When you have diabetes, it is important to keep blood sugar levels as stable as possible. Good blood sugar control can help prevent or slow the progression of some of the main medical complications of diabetes (1, 2). For this reason, avoiding or minimizing foods that cause big blood sugar spikes is essential. Despite being a healthy fruit, bananas are pretty high in both carbs and sugar, the main nutrients that raise blood sugar levels. So, should you be eating bananas if you have diabetes? How do they affect your blood sugar? If you have diabetes, being aware of the amount and type of carbs in your diet is important. This is because carbs raise your blood sugar level more than other nutrients, which means they can greatly affect your blood sugar control. When blood sugar rises in non-diabetic people, the body produces insulin. It helps the body move sugar out of the blood and into the cells where it's used or stored. However, this process doesn't work as it should in diabetics. Instead, either the body doesn't produce enough insulin or the cells are resistant to the insulin that is made. If not managed properly, this can result in high-carb foods causing big blood sugar spikes or constantly high blood sugar levels, both of which are bad for your health. 93% of the calories in bananas come from carbs. These carbs are in the form of sugar, starch and fiber (3). A single medium-sized banana contains 14 grams of sugar and 6 grams of starch (3). Bananas are high in carbs, which cause blood sugar levels to rise more than other nutrients. In addition to starch and sugar, a medium-sized banana contains 3 grams of fiber. Everyone, including diabetics, should eat adequate amounts of dietary fiber due to its potential health benefits. However, fiber is especially important for p Continue reading >>
Can I Eat Pasta If I Have Diabetes
Having diabetes does NOT mean that if you like or love pasta, you will now have to give it up…nope, it does not. It DOES however mean that you should be choosier about the types of pasta you eat, your portion size and maybe how often you include pasta with your meals. We all need carbohydrates in our diet—it provides our bodies with the necessary fuel to keep us going. The critical question is how much and what kind of carbohydrate. Whole Grain Pasta versus Regular Pasta Whole grain pasta in general has lower calories, more fiber and more nutrients than regular pasta made from refined flour. Refining strips fiber, vitamins and minerals from the grain (usually wheat grain) and in return, you get a softer, smoother texture. 1 serving (1 cup) of whole grain pasta contains 174 calories, 37 grams of carbohydrate and 6.3 grams of fiber as compared to a serving of regular pasta with 221 calories, 43 grams of carbohydrate and 3 grams of fiber. That extra fiber in whole grain pasta (with fewer carbohydrates) can slow down the absorption of sugars from your digestive tract and this can mean that your blood sugars will not spike as much as they might with regular pasta. In addition, whole wheat pasta has a glycemic load of 15 while regular pasta has a glycemic load of 23. In both whole wheat pasta and regular pasta, about 80% of the calories are derived from carbohydrates.[1], [2] Put all this together and serving for serving, whole grain pasta gives you more fiber, more nutrients, fewer calories and fewer carbohydrates than regular pasta, making whole grain pasta a better choice, overall. Also, you can always opt for non-wheat based pasta such as corn, quinoa or rice-based pastas. I advise you to read the following diet tips for diabetes: Portion Size All the numbers given ab Continue reading >>
Dijon Chicken And Broccoli And Noodles
Making your own low-sodium sauce is a great way to add flavor to your dishes without the extra salt. This recipe features a rich, velvety mustard sauce that blankets savory chicken tenders on a bed of noodles and tender-crisp broccoli. Serving Size: 2 1/2 ounces chicken, 1/2 cup sauce, and 1 cup broccoli and pasta 6 ounces dried whole-grain no-yolk noodles 1 pound chicken tenders, all visible fat discarded 8 ounces sliced mushrooms, such as button, brown (cremini), portobello, or shiitake (stems discarded) 3 tablespoons Dijon mustard (lowest sodium available) Prepare the pasta using the package directions, omitting the salt. Three minutes before the end of the cooking time, stir in the broccoli. Drain in a colander. Set aside. Meanwhile, in a medium shallow dish, stir together the flour, paprika and cayenne. Dip the chicken in the flour mixture, turning to coat and shaking off any excess. Using your fingertips, gently press the coating mixture so it adheres to the chicken. Transfer to a large plate. In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes. Turn over. Cook for 24 minutes, or until no longer pink in the center. Transfer to a separate large plate. Cover loosely to keep warm. Reduce the heat to medium. In the same skillet, heat the remaining 1 teaspoon oil, swirling to coat the bottom. Cook the mushrooms, onion and garlic for 23 minutes, or until the onion begins to soften, stirring frequently and scraping to dislodge any browned bits. Remove from the heat. Stir in the yogurt and mustard. Stir in the chicken. Serve over the pasta. Chef's Tip: Thicker and richer tasting than traditional yogurt, Greek yogurt is an excellent source of calcium, and a half-cup provides about the same am Continue reading >>
The 16 Best Foods To Control Diabetes
Figuring out the best foods to eat when you have diabetes can be tough. The main goal is to keep blood sugar levels well-controlled. However, it's also important to eat foods that help prevent diabetes complications like heart disease. Here are the 16 best foods for diabetics, both type 1 and type 2. Fatty fish is one of the healthiest foods on the planet. Salmon, sardines, herring, anchovies and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health. Getting enough of these fats on a regular basis is especially important for diabetics, who have an increased risk of heart disease and stroke (1). DHA and EPA protect the cells that line your blood vessels, reduce markers of inflammation and improve the way your arteries function after eating (2, 3, 4, 5). A number of observational studies suggest that people who eat fatty fish regularly have a lower risk of heart failure and are less likely to die from heart disease (6, 7). In studies, older men and women who consumed fatty fish 5–7 days per week for 8 weeks had significant reductions in triglycerides and inflammatory markers (8, 9). Fish is also a great source of high-quality protein, which helps you feel full and increases your metabolic rate (10). Fatty fish contain omega-3 fats that reduce inflammation and other risk factors for heart disease and stroke. Leafy green vegetables are extremely nutritious and low in calories. They're also very low in digestible carbs, which raise your blood sugar levels. Spinach, kale and other leafy greens are good sources of several vitamins and minerals, including vitamin C. In one study, increasing vitamin C intake reduced inflammatory markers and fasting blood sugar levels for people with type 2 diabetes or high blood pressure Continue reading >>
Soba Noodles With Mushroom, Spinach & Tofu
Instead of high-sodium packaged ramen for lunch, try healthy soba buckwheat noodles with a protein-packed vegetarian sauté. 2 tbsp (30 mL) canola oil 1 shallot, minced 1 carrot, finely diced 2 cloves garlic, minced 1½ tbsp (20 mL) minced fresh ginger 8 oz. (250 g) white or brown mushrooms, sliced 1 cup (250 mL) frozen, thawed edamame 1½ cups (375 mL) low-sodium chicken broth or vegetable broth 2 tbsp (30 mL) reduced-sodium soy sauce 1 tsp (5 mL) grated lemon zest 4 oz. (125 g) spinach leaves, chopped 4 oz. (125 g) firm tofu, cut into ½-inch dice ¼ tsp (1 mL) freshly ground pepper 6 oz. (170 g) soba noodles Instructions Bring a 5- to 6-quart pot of water to a boil. In a 10- to 12-inch sauté pan, warm canola oil over medium-high heat. Add shallot, carrot, garlic, and ginger and sauté for 1 minute. Stir in mushrooms, reduce heat to low, and cover pan; sweat mushrooms until soft, about 4 minutes. Uncover pan and increase heat to medium-high again. Stir in edamame and sauté until heated through, about 2 minutes. Stir together broth, soy sauce, and lemon zest and pour into pan. Bring to a boil. Stir in spinach a handful at a time, stirring after each addition until wilted. Stir in tofu, then turn off heat under pan. Season to taste with pepper. Drop soba noodles into boiling water; cook until al dente, about 5 minutes. Drain in a colander and rinse with cool water to remove excess starch. Add noodles to sauté pan and turn on heat to medium-high. With tongs, toss noodles with vegetable mixture just until heated through, then divide among shallow pasta bowls and serve. Notes Serving Size 1 cup (250 mL) per serving Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2016 Healthy Living Calendar. To download the latest recipes, visit Calo Continue reading >>
Can Diabetics Eat Noodles
Diabetics can eat and enjoy noodles as part of a healthy diet that emphasizes moderation, portion control and balancing diet with physical activity. Whole grain noodles, in particular, are full of nutrients. Noodles should be paired with other nutrient-dense foods to control blood sugar, maintain a healthy weight and prevent other chronic diseases. A healthy diabetic diet focuses on whole grains, fruits, vegetables, low-fat dairy products, lean proteins and healthy fats. Foods high in saturated and trans fats, added sugar, sodium, refined grains and fatty meats should be avoided because these can contribute to weight gain, obesity, diabetic complications and other diseases like cancer, high blood pressure and heart disease. Whole Grains Noodles are a type of grain. Federal dietary guidelines recommend making at least half of all grains whole grain. Whole wheat, brown rice, quinoa and barley are types of whole grains. Whole grains contain more vitamins, minerals and fiber than refined grains because they are less processed. MayoClinic.com says fiber slows sugar absorption, which can improve blood sugar levels. Fiber can also help lower cholesterol, increase satiety and improve digestive health. Easy-to-find whole grain noodles include whole wheat or whole grain pasta, quinoa pasta and brown rice noodles. Nutrition and Serving Size The American Diabetes Association says to control portion size by making 25 percent of your plate grains or starch. Diabetics that use the diabetes exchange list can consider 1/3 cup of cooked noodles or pasta one serving or one starch exchange. 1/3 cup of whole wheat pasta has approximately 58 calories, 2 grams of protein, 12 grams of carbohydrate, 1 to 2 grams of fiber and less than 1 gram of fat. It is also a good source of iron, magnesium, Continue reading >>
