9 Foods To Avoid When You Have Type 2 Diabetes
1 / 10 Know What to Avoid Diabetes requires daily maintenance, including monitoring your blood sugar, eating a healthy diet, exercising, and of course staying on top of any complications with your heart, eyes, and other organs. Controlling your weight is another key aspect of managing type 2 diabetes. If you’re overweight, losing some weight — even just 10 to 15 pounds — can help improve insulin sensitivity and glycemic control, reduce triglycerides and LDL cholesterol, and lower your blood pressure. A healthy diet for diabetes will help you manage your weight and lead you toward foods that have a positive effect on your glucose levels, while guiding you away from those foods that are likely to cause dangerous spikes in your blood sugar. Learn which nine foods you should steer clear of if you have type 2 diabetes. Continue reading >>
7 Foods That Spike Blood Sugar
1 / 8 7 Foods That Spike Blood Sugar If you have type 2 diabetes, you know about the importance of making healthy mealtime choices. But just as important is staying away from the wrong foods — those that can spike your blood sugar. That's because simple carbohydrates, like white bread and sugary soda, are broken down by the body into sugar, which then enters the bloodstream. Even if you don't have diabetes, these foods can lead to insulin resistance, which means your body's cells don't respond normally to the insulin produced by the pancreas. Here are seven foods you should avoid for better blood sugar control. Continue reading >>
Myth: All Grains Make Your Blood Sugar Spike
“I’m not eating any carbs, because they make your blood sugar spike.” “Nobody should eat grains; they all have a high glycemic index, especially pasta.” If you’ve heard — and believed —statements like these, the truth may surprise you: many grains have a very low glycemic index – including pasta. And a large body of research ties whole grain consumption to reduced risk of diabetes and inflammation. It’s true that blood sugar levels matter. Researchers link many chronic diseases, from diabetes to heart disease, with eating too many foods that send your blood sugar on a roller coaster ride. Indeed, when you eat such foods, especially those made with highly processed grains and sugar, your blood sugar can spike then quickly plummet, leaving your energy depleted and causing damage to essential bodily systems, potentially affecting everything from cancer risk to brain health. It’s healthier to choose foods that provide a steady, slow release of glucose (blood sugar). The Glycemic Index rates how quickly carbohydrate foods are converted into glucose – and you may be surprised to learn that many grain foods have a low GI score (considered 55 or less on the 1 to 100 GI scale). Virtually all intact whole grains have a very low GI score. Check out these typical scores: Grain Food GI Score Whole grain barley 25 Rye berries 35 Buckwheat 45 Brown rice 48 Whole wheat pasta 37 “White” pasta 45 Even if you’re aware that whole intact grains – eaten in porridges and pilafs, grain salads and soups – have a low glycemic index, you may be surprised to see pasta keeping good company with these intact grains. Pasta has a low GI score, with whole grain spaghetti rating about 37, and even “white” pasta coming in at 42-45. That’s because the starch struc 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 >>
Can I Eat Pasta If I Have Diabetes?
Yes, you can eat pasta if you have diabetes. Pasta is a source of carbohydrate with 1/3 cup cooked pasta containing 15 grams of carbohydrate (1 carb choice). One third cup of pasta is not a lot of pasta therefore a couple suggestions are to: 1) use two or three of your carbohydrate servings for pasta (2/3 to 1 cup of pasta); and 2) add low carbohydrate vegetables such as cooked, broccoli, carrots, zucchini squash, and green beans to your pasta dish to increase the volume of food without adding more carbohydrate to your meal. Serve your pasta and steamed vegetables with a lean protein choice (baked fish, beef tenderloin, or boneless, skinless chicken breast. You can most definitely eat pasta if you are diabetic. However there are specific guidelines you should follow in order to keep blood sugars normal: Use whole wheat pasta that is enriched with fiber. This will slow down the digestion and not cause your blood sugars to rise as rapidly. Choose a lean meat or protein to accompany the pasta. Be sure to watch portion control and do not exceed 30-45 gm Carb from your pasta. Usually 2/3 cup pasta is a great portion! Be sure to meet with a Registered Dietitian to calculate exactly how many Carbs per meal you should consume. Think comforting bowls of pasta are off the menu because you have diabetes? Think again. Whole-grain pastas are a great source of B vitamins and fiber, and reduce inflammation in the blood vessels. However, this food does come with a couple warning flags. First, overcooking pasta raises its glycemic load (follow the package directions and pull the pasta off the heat when it's al dente). Second, beware of portion size. A good bet is to pair 1/2 to 1 cup of cooked pasta with a bevy of vegetables and a bit of lean protein and healthy fat for a dish that's ea Continue reading >>
The 10 Best Carbs For Diabetics
Forget what you've been told—a diabetes diagnosis does not mean you've been sentenced to a life without carbs. Well, doughnuts may be off the list, but the right carbs can and should be part of a balanced diet for everyone, explains Anna Taylor, RD, a registered dietitian at Cleveland Clinic. In fact, for those with (type 1 or 2) diabetes, getting enough good-for-you carbs is essential for keeping blood sugar levels under control. The key is to pick carb-containing foods that are also rich in fiber and/or protein, nutrients that actually slow the digestion and absorption of carbohydrates, resulting in a more gradual rise and fall of blood sugar levels. Here are Taylor's top 10 diabetes-friendly carb picks, all of which pack additional nutrients that can help prevent chronic conditions or diabetes complications down the line. Lentils and Beans gettyimages-84763023-lentils-zenshui-laurence-mouton.jpg Lentils and beans are excellent sources of protein and fiber. The 19 grams of carbs from a half cup serving of cooked lentils come with 9 grams of protein and 8 grams of fiber (3 grams per serving is considered a "good" source of fiber; 5 and up is considered an "excellent" source, per FDA guidelines). One thing to note: You get the same benefits from canned beans as you do from cooked, dried beans—but you may want to rinse them first, which can eliminate more than 40% of the sodium. (Diabetes doesn't have to be your fate; Rodale's new book, The Natural Way To Beat Diabetes, shows you exactly what to eat and do to prevent the disease—and even reverse it.) Peas Black-eyed, split, and classic green peas have protein and fiber benefits similar to those of beans and lentils. One cup of green peas (before cooking) packs 8 grams of protein, 7 grams of fiber, and 21 grams of c Continue reading >>
Which Types Of Pasta Raise Blood Sugar?
Tortellini in cream sauce.Photo Credit: Eising/Photodisc/Getty Images Sara Tomm began writing in 1971. She holds certificates in the medical, physiological and nutritional principles and treatment modalities for eating disorders. As a weight-management consultant, Tomm authored educational materials relating to the medical, psychological, environmental and social aspects of eating disorders, nutrition and physical fitness. She studied at Columbia University, Henry George School of Social Science, Farmingdale State College and Suffolk Community College. Carbohydrates contain sugars, starches and cellulose. During the digestive process, the rate at which carbs are broken down and absorbed into the bloodstream depends on their molecular structure whether they are simple or complex carbs. The foods eaten with carbohydrates also play a role in the rate of absorption into the bloodstream. Because they are carbohydrates, certain types of pasta can elevate blood sugar. If you are watching your weight or have a health problem, such as diabetes, it is important for you to know your pastas. Your body keeps a check on blood sugar levels by releasing the hormone insulin into the bloodstream whenever blood sugar levels become elevated. Pasta made from semolina, farina and refined durum wheat flour are digested more quickly than pasta made from whole-grain durum wheat. The speed at which pasta and other simple carbs made from refined flour products are digested influences your blood sugar levels and contributes to those sugar highs and lows that deplete energy and trigger hunger. Eating these products over an extended period can contribute to obesity and damage health. The way you cook pasta can contribute to elevated blood sugar. The longer you cook it, the softer pasta becomes. The Continue reading >>
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 >>
Pasta And Diabetes: 5 Healthy Ways To Eat Pasta
Pasta and Diabetes: 5 Healthy Ways to Eat Pasta Pasta and Diabetes: 5 Healthy Ways to Eat Pasta Here's how to put some pasta on your plate without sending your blood sugars soaring! Written by Marina Chaparro, RD, CDE, MPH For me, little compares to a meal of freshly-made fettuccine with a sprinkle of olive oil. Fortunately, it's possible to eat spaghetti without sending blood sugar soaring. Pasta! Mangia bene pasta! For meand countless othersthere's nothing like eating freshly-made fettuccine with a sprinkle of olive oil, parmesan cheese and a nice glass of wine. Yet, for many people with diabetes, pasta is on the top 10 list of worst foods to eat. For years, the health message given to people with diabetes was to avoid pasta at all cost. Reasons included causing blood glucose spikes, weight gain, spiking excessive insulin and simply being a white food with too many carbs. Yes, pasta can be problematic for some people with diabetes. But, the problem with pasta is not the grain itself, but rather the quantities Americans are accustomed to eating. The appropriate serving size is not what you get at Olive Garden (equivalent to 3 cups of pasta), but rather the size of your fist or about 1 cup. Contrary to what most people think, pasta is a l ow glycemic food . One cup of fettuccine, which yields 45 grams of carbohydrates, has a glycemic index of 32 and a glycemic load of 15. Compare that to the same portion of Jasmine rice and the glycemic index more than triples,111 glycemic index and 45 glycemic load. Does pasta make you gain weight? Not according to the research. A recent Italian study published in the Journal Nutrition & Diabetes surveyed over 14,000Italians and found that those who ate more pasta had, in fact, a lower body mass index and smaller waist circumference, Continue reading >>
13 Diabetes Myths That Don't Lower Blood Sugar
Skipping meals could potentially push your blood glucose higher. When you don't eat for several hours because of sleep or other reasons, your body fuels itself on glucose released from the liver. For many people with type 2 diabetes (PWDs type 2), the liver doesn't properly sense that the blood has ample glucose already, so it continues to pour out more. Eating something with a little carbohydrate signals the liver to stop sending glucose into the bloodstream and can tamp down high numbers. Skipping meals can also lead to overeating, which can cause an increase in weight. And if you take certain diabetes medications that stimulate the body's own insulin such as common sulfonylureas, or you take insulin with injections or a pump, you risk having your blood glucose drop too low when you skip or delay meals. Going Low-Carb Low-carb diets "are not balanced and deprive the body of needed fiber, vitamins, and minerals," says Constance Brown-Riggs, M.S.Ed, R.D., CDE, CDN, author of The African American Guide to Living Well with Diabetes (Career Press, 2010). Recently, Brown-Riggs counseled a PWD type 2 who ate very little carbohydrate. The result: poor energy and severe headaches. Brown-Riggs helped the person balance out his meal plan by suggesting fruits, grains, and other carb-containing foods. "His headaches subsided, his energy level was restored, and he was happy to learn that he could eat healthy sources of carbohydrate and manage his blood glucose levels successfully," Brown-Riggs says. The keys to success are to manage portions of all foods, spread your food out over your day, and work with your health care team to devise an individualized meal, activity, and medication plan. Eating Pasta Al Dente It is best to eat your spaghetti al dente, says David J. A. Jenkins, M. Continue reading >>
10 Worst Foods For Your Blood Sugar
Certain foods can send your blood sugar level on a roller coaster, with insulin rushing to keep up. The good news is, while there are some surprises, most of these foods fall under the same category: processed food, such as white flour and sugar. "Refined flours and sugar cause huge spikes in insulin and get absorbed quickly, which causes problems," says Mark Hyman,… Continue reading >>
Diabetics & Pasta
Most individuals with diabetes are fearful of the great Italian meal simply because of pasta's infamously high carbohydrate content. Nonetheless, with proper meal planning, pasta can be safely incorporated into a diabetic diet. The key is to limit the portion size and to select pastas made from high-fiber whole grains. Diabetes and Carbohydrates Individuals living with Type 1 and Type 2 diabetes must monitor their carbohydrate intake in order to control their blood sugar. Excessive intake of carbohydrates can lead to hyperglycemia, or high blood sugar. When an individual's blood sugar runs high for an extended period of time, it can lead to other medical complications such as compromised eyesight and kidney disease. To avoid hyperglycemia and associated diseases, diabetics should moderate, but not eliminate, their intake of carbohydrate-containing foods, such as pasta. Carbohydrate Content of Pasta As a member of the grains food group, pasta contains a significant amount of starch, a complex form of carbohydrate. One diabetic serving of pasta is 1/3 cup of cooked pasta, or the equivalent of 15 grams of carbohydrate. One serving of pasta also contains fiber, another complex carbohydrate which helps to control blood sugar. Whole-wheat pasta contains the most fiber: roughly 3 to 5 grams of fiber per serving. Incorporating Pasta into a Healthy Diabetic Diet According to the American Diabetes Association, most diabetics may consume 45 to 60 grams of carbohydrate per meal. As a carbohydate-containing food, pasta is safe to consume when following a diabetic diet; however, because 1/3 cup equals 15 grams of carbohydrate, the amount of pasta in one meal should not exceed 1 cup, or 45 grams of carbohydrate. Additional sauces such as marinara and Alfredo contain minimal amounts of 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 >>
5 Foods That Increase Blood Sugar Levels
Common sense dictates that diabetics should avoid cakes, pies and cookies. Since their systems already have difficulty breaking down glucose, eating sugary treats can quickly spike a diabetic's blood sugar level. And that's not good. High levels of glucose, over time, can result in long-term health issues. In reality, most diabetics can have a small pastry from time to time - if they adjust other portions of their food intake and adjust their medicine accordingly, especially if they are insulin-dependent. While the impact of sugary goodies on a diabetic seems apparent, there are other not-so-obvious foods that can also cause blood sugar spikes. hey also contain simple carbohydrates - which the body breaks down into sugar and sends along to the blood stream. A properly functioning pancreas produces insulin that turns the sugar molecule into energy. A diabetic's pancreas, though, either cannot produce enough insulin or none at all. That's why careful consumption of "hidden sugar" foods is an important part of managing a diabetic's care. Here are 5 "hidden sugar" foods that surprisingly contribute to blood sugar issues: White Rice Who doesn't love a favorite chicken dish served over a bed of rice? One cup of cooked white rice, though, packs as many carbohydrates as three slices of white bread. Rice also has very little fiber, which helps keep blood sugar levels constant. White Bread Peanut butter and jelly between two slices of white bread might be a meal of choice for many children. But the white bread can be more of a problem than the jelly for a diabetic. White bread is made from refined flour - which the body turns quickly into sugar and causes rapid blood sugar fluctuations. Pasta and Marinara Sauce Diabetics must be careful when the dinner group votes "Italian". Ther Continue reading >>
Top 10 Worst Foods For Diabetes
These foods can can cause blood sugar spikes or increase your risk of diabetes complications. White Bread Refined starches — white bread, white rice, white pasta, and anything made with white flour — act a lot like sugar once the body starts to digest them. Therefore, just like sugar, refined starches interfere with glucose control and should be avoided by those with diabetes. Whole grains are a better choice because they’re richer in fiber and generally cause a slower, steadier rise in blood sugar. Instead of white bread or a bagel for breakfast, opt for a toasted whole grain English Muffin (topped with a slice of reduced-fat cheese or scrambled egg for protein). At lunch and dinner, replace white carbs with healthier whole grain options such as brown or wild rice, barley, quinoa, and whole-wheat bread to minimize the impact on your blood sugar. Even high-quality, whole grain starches elevate blood glucose to some degree, so it’s still important to limit portions — stick with ½ to ¾ cup cooked grains or just 1 slice of bread at meals. Continue reading >>
