Top Tips For Eating Out With Diabetes
For those of us striving to eat healthily, ordering at restaurants can be a minefield. I recently spoke with Hope Warshaw, author of the new book, Eat Out, Eat Well , about what it takes to succeed. Lets take Panera and Chipotle, said Warshaw. They are both cultivating a health brand. Yet eat one of the regular Chipotle burritos, and you can knock down a 1000 calories in a second whilefooling yourself into thinking youre healthy because youre eating chicken without antibiotics. When you walk into a restaurant, you have a lot of power over your health. I can easily go into either of those restaurants and create a meal that is either healthier or very unhealthy, says Warshaw. It comes down to choices and then to quantities. As President Elect of the American Association of Diabetes Educators , Certified Diabetes Educator and author of a slew of books on diabetes management, Warshawhasspent decades thinking about and writing about restaurant eating. Eat Out, Eat Well begins bygoing over general eating strategies for people with diabetes. In ourrecent conversation, she lamented, Nutrition is so polarizing. If only people would just focus on the quality. Americans are eating a huge amount of added carbohydrates and bad carbohydrates and no one thinks thats good for anyone. The American Diabetes Associations nutritional guidelinesagree, including the following basic recommendations: Reduce sodium intake below 2300 mg per day Eat fewer than 10% of your calories from saturated fats Reduce calories from added sugars. Limit consumption of refined grains, especially if those foods contains added sugars and fats Eat a wide variety of proteins, but less than 4 oz per meal Within these guidelines, Hope emphasizes that there are a wide variety of dietary approaches that can be succes Continue reading >>
Eating At Restaurants With Diabetes
How to keep your blood sugar in check when dining out. By the dLife Editors Going out to eat is fraught with challenges for people who need to watch their blood sugar. There’s the giant portion size issue, the unknown ingredients, and the “special-occasion effect.” That’s the way we tell ourselves it’s ok to make unhealthy choices on special occasions. Our idea of what constitutes a special occasion is pretty subjective. Here are some tips on making d-friendly choices in restaurants, by type of cuisine. What to Order at Italian Restaurants Italian restaurants can be full of high-carbohydrate foods like bread, pasta, pizza, risotto, and gnocci. Many of these combine refined carbs with processed meats like sausage and pepperoni, and batters or breading (think eggplant Parmesan or fried mozzarella). Things you can do: Ask your server to skip the bread basket for your table. If you’re going to splurge and have pasta, ask for it as a side dish and don’t eat more than the size of your fist. That’s one cup of pasta, or about 45 grams of carbohydrate. Order unbreaded chicken or veal baked with sauces like piccata, marsala, puttanesca, francese, or cacciatore. Other good choices include: Caesar salad with grilled or baked fish, escarole and beans, and minestrone soup. What to Order at Mexican Restaurants Mexican food can be full of carbohydrates with large portions of rice, beans, and tortillas. Things you can do: At the very least, limit portion sizes. Ask to have half your plate wrapped to go before you even start eating. Skip the rice; ask for black beans or salad in its place. If you love chips and salsa, take a handful and then ask for the basket to be removed from the table. Order soft chicken or fish tacos and eat the fillings with a fork, skipping the tor Continue reading >>
Diabetic Food Choices At Chinese Restaurants
The National Diabetes Information Clearinghouse reports that about 23.6 million Americans have diabetes. If you have diabetes, your body has difficulty processing carbohydrates from your diet, and your blood sugar levels are high. Many typical menu items at Chinese restaurants are unhealthy for individuals with diabetes, but some choices can be part of a healthy diet to control blood sugar levels. Study the menu and order nutritious items that can fit into your carbohydrate-controlled, healthy diet. Video of the Day Limit your consumption of high-carbohydrate Chinese restaurant foods such as fried rice, steamed rice, chow mein, lo mein and other noodle dishes. The American Diabetes Association suggests that most individuals with diabetes should include 45 to 60 grams of carbohydrates per meal to help prevent surges in blood sugar levels. A cup of rice or noodles has 44 to 50 grams of carbohydrates. Vegetables, chicken, fish and tofu are low-carbohydrate options. Increase Fiber Consumption Order high-fiber menu items to help control your blood sugar levels. Individuals with diabetes who consume more high-fiber foods, such as whole grains, fruits, legumes and vegetables tend to have better blood sugar control, according to a study published in the January-February 2011 edition of the journal “Endocrine Practice." Ask for extra vegetables in each dish, order brown instead of white rice and eat orange slices instead of sweets to increase your fiber intake. You are at risk for developing heart disease if you have diabetes, according to the National Diabetes Information Clearinghouse. A healthy diet can help you lower your cholesterol levels and reduce your heart disease risk. Fried foods, such as egg rolls, fried rice, General Tsao’s chicken and fried noodle dishes, are Continue reading >>
Eating Well With Diabetes: East Asian Diets
Eating well with Diabetes: East Asian diets Many staple foods in the East Asian diet are good for your health. From fresh soybeans to leafy green vegetables to mandarin oranges, there are lots of nutrient-rich choices. However, refined grains and salty foods are also common and should be limited. If you have diabetes, you can work with your healthcare team to develop a plan thats right for you. It will probably include exercise, a meal plan, blood glucose monitoring, and perhaps medication. This article will focus on the dietary changes that you can make. Diabetes information in Chinese! Call EatRight Ontario at 1-877-510-510-2 to get practical tips and information on manageing diabetes in Chinese. This information will tell you which of your favourite traditional foods fit into a healthy diet and which should be limited to help you manage diabetes. Diabetes is a disease where the pancreas does not make enough insulin or the body does not use insulin properly. Insulin is a hormone made by the pancreas. When the body is working well, insulin helps carry sugar (glucose) from your blood to your cells where it is used for energy. If you have diabetes, your body's cells do not receive enough glucose, so it stays in your blood. High blood glucose (or high blood sugar) can lead to heart, kidney, vision and blood vessel problems. Some ethnic groups in Canada have a higher risk of getting diabetes, including people of Asian descent. There are certain genes that affect insulin function. Having these genes increases your risk of diabetes. These genes are commonly found in high risk populations such as people with an Asian heritage. If you have diabetes, it is important to eat every 4 to 6 hours to keep your blood sugar levels stable. Try to have three daily meals at regular times Continue reading >>
Eating Out With Diabetes: 7 Tips For Chinese Restaurants
We asked a dietitian what to order to keep blood sugar levels steady and carbs in check. Fried rice, lo mein, sweet and sour chicken, wonton soup: These beloved dishes at Chinese restaurants (at least those in America) are totally delicious, but they all scream “carb bomb,” which is far from good news for anyone diagnosed with diabetes. But you can still eat well at Chinese restaurants if you have diabetes or are watching your carb or sugar intake, and not just by eating only steamed versions of everything. New York City-based nutritionist Sharon Richter, RD, reveals her favorite tips for making healthy choices at Chinese restaurants so you can enjoy these dishes while keeping blood sugar levels steady. Avoid sweet or fried dishes. Many dishes at Chinese restaurants come with fried meats covered in a sweet sauce. This is a double-whammy of saturated fat (from frying) and sugar (from the sauce), equaling one dish that’s very high in calories, low in nutrients, and a nightmare for blood sugar levels. Use chopsticks. If they’re awkward for you to use, that’s actually a good thing, says Richter. Here’s why: Chopsticks can help you eat more slowly than you would with a fork, even if you’re a pro at using them. They hold a smaller volume of food per bite, and it takes a little more concentration to pick up each morsel of food. The more slowly you eat, the more time you give your brain to register that your stomach is full. Choose your carbs wisely. Think about what you want your source of carbohydrates to come from and make everything else a protein or vegetable. It’s way too easy to end up with an all-carb meal (and this is true at almost any restaurant, not just Chinese). Pick a light appetizer. Look for clear broth soups, such as the classic egg drop soup o 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 >>
28 Popular Restaurant Dishes That Are Great For Diabetics
Dining out with diabetes Contrary to popular belief, a diabetes diagnosis doesn't mean you have to spend your days eating flavorless fare. It's completely possible to enjoy delicious food—even at a restaurant, as long as you know exactly what to order, how it's prepared, and what an appropriately sized portion looks like. Since not everyone with diabetes has the same meal plan or health goals, we set out to create the most comprehensive list of diabetes-friendly restaurant dishes, whether you're cutting calories or keeping salt, carbs, or fats to a minimum. Read on for nutritionist-approved orders from Chinese and Italian restaurants, delis, smoothie shops, and other popular eateries. Plus, don't forget to be on the lookout for these menu words to avoid. At American restaurants: Turkey burger with steamed broccoli When you're dining at your local sports bar or diner, Isabel Smith, MS, RD, CDN, says that a turkey burger is the way to go. "Remove the top bun, which doesn't typically contain much fiber and swap fries for a green veggie. This will add fiber to your meal and help slow blood sugar spikes and promote satiety," she explains. Here's how to get more fiber in your diet. At American restaurants: Beef burger with a salad If you prefer a beef burger, Smith suggests pairing one with a salad (sorry, no fries) and a vinegar-based dressing on the side. Ditch the top bun to keep empty carbs off your plate and say "no thanks" to cheese to keep excess salt and fat to a minimum. At American restaurants: Filet mignon Feeling fancy? Order a filet with a sweet potato and side of non-starchy vegetables such as spinach or broccoli, suggests Miriam Jacobson, RD, CDN. "Sometimes a steak can be the healthiest item on the menu. Just beware of portion sizes. It should be the size of Continue reading >>
Dining Out With Diabetes: Chinese Restaurants
Chinese food is one of the most popular dining options in North America – many people will admit to having at least one Chinese take out menu stashed in a kitchen drawer. However, as is the case with most ethnic cuisine, America’s version of Chinese food tends to differ from traditional preparations in ways that make it challenging to incorporate into a healthy diet. People with diabetes need to be especially careful, because certain entrees are high not only high in carbs, but also in fat and sodium. More than Just Oodles of Noodles The great thing about Chinese food is the tremendous variety that it offers. You can eat healthy foods if you look closely at the menu and know what to pick. Steamed rice, veggie dishes, and soups are just a few examples of lighter options for people with diabetes who are trying to watch their calories and carbs. Even certain beef entrees can be part of your meal plan. For example, a 3 oz serving of broccoli with beef and 1/2 a cup of steamed rice from Panda Express has about 300 calories and 20 grams of carbs, an acceptable amount for most diabetes meal plans. Veggies are a staple in Chinese dishes and are much lower in carbs than starchy sides like fried noodles. Be creative and try bok choy, sprouts, shitake mushrooms, or eggplant as side dishes with 3-4 ounces of meat or tofu. Diabetes Diners: Keep it fun If you really want to order a favorite dish, be smart: focus on the flavor and keep your portions small. Many of the most popular entrees, like sweet & sour pork and lemon chicken, are deep-fried and therefore have higher fat and calories. Other favorites, like fried rice and chow mein, are often high in carbs and fat. One way to eat healthy is to ask for the sauce on the side and enjoy a lighter version of your favorite dish. For Continue reading >>
Meal Plans For Diabetes And Pre-diabetes
A healthy eating plan for Type 2 Diabetes is the same recommendation for most of us. There is no need to buy special foods or cook separate meals. Your daily food intake should include the following foods: 5-6 serves of breads and cereals and other starchy foods. 2-3 serves of milk products or alternatives. 1-2 serves meat or vegetarian alternatives. This daily food guide is based on a 60 years plus overweight active individual. The following food groups provide a guide to a serving size of foods that are nutritionally similar (e.g. 1 slice of bread has similar carbohydrate amount to cup of cooked rice). Foods can be swapped or exchanged for another within the same group. cup cooked kidney beans, chickpeas, kidney beans, borlotti beans etc (85g) 1 medium potato or 2 new/baby potatoes (such as Carisma) (125g) large ear of corn or cup corn kernels (90g) 1 medium piece of fruit (apple, orange, banana) 2 small pieces of fruit (apricot, plum, kiwi fruit) 20 g dried fruit (6 apricot halves, 6 prunes or dates, 1 Tbs sultanas) Some hints and tips to include high protein, low GI foods at each meal. Kick start your day with a good breakfast to help sustain your energy levels and concentration throughout the morning.A healthy breakfast will prime your metabolism to start burning fat right away.A higher protein lower GI breakfast is an ideal food combo to get you off to a healthy start: Smart Carbs traditional oats, natural muesli, low GI breakfast cereals, toast made with grainy low GI breads or authentic sourdough, fruit loaf; baked beans or canned sweetcorn. Protein Power reduced fat milk or yoghurt on their own or made into a fruit smoothie, eggs, ricotta or cottage cheese, tofu, nuts and nut spread, lean slices of ham or bacon and smoked salmon. Fruit and Vegetables fresh, fr Continue reading >>
Shrimp And Pork Wontons
Shrimp and pork are a classic combination in many Asian recipes including wontons, which are a type of dumplings generally served in a light chicken broth. Like many dumplings, they are also delicious simply steamed or boiled and served with a dipping sauce on the side. Feel free to serve them free of broth as finger foods, if you wish, or in broth on a cold winter day. 2 tablespoons dark sesame oil, divided use 1 pound headless peeled and deveined raw shrimp, minced 1 scallion, trimmed and green and white parts minced 1 teaspoon tapioca starch or cornstarch Freshly cracked black pepper Pour the chicken stock with 1 tablespoon sesame oil in a medium stockpot, and bring to a boil over medium-high heat. Reduce heat to low and simmer, covered until ready to use. Meanwhile, in a large mixing bowl, mix together the pork, shrimp, scallion, ginger, the remaining sesame oil, soy sauce, tapioca starch, and pepper to taste, until well combined. Fill a small bowl with water. Start filling your wrappers by placing 1 heaping teaspoon of the filling into the wrapper. Dip your finger in the water, and moisten the inside edge of the dumpling wrapper. Fold the dumpling into a half-moon shape, enclosing the filling and squeezing any air out while sealing the edges in the process. Repeat with the remaining wrappers and filling. Bring a medium pot of water to a boil over high heat. Cook the wontons in batches until they float on the surface and are cooked through, about 3 minutes. Divide among 6 large soup bowls. Ladle chicken stock over each serving, and garnish with cilantro as desired before serving. Continue reading >>
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Soup Really Is Good Food
Being a native New Englander, I’m beginning to brace myself for the cold weather ahead. I admit — I’m not a big fan of frigid temperatures, sleet, or snow, but one thing I really can appreciate about the big chill is soup. Granted, one can eat soup at any time of the year, but there’s nothing like a steaming bowl of nourishing soup on a cold winter’s night. Soup has a lot of good things going for it, but not all soups are created equally nutrition-wise. Soup nutrition Sure, some soups are brimming with fat and calories (think chowders or creamy soups). But the reality is that soup has a lot to offer in terms of nutrition. Vegetables. Not a big fan of vegetables? Reach for soup. Vegetables always taste better when they’re simmering in a chicken or tomato broth. And while the amount of vegetables that you need depends on your gender, age, and activity level, aiming for between 2 and 3 cups of veggies each day is generally the goal. You can help reach that goal by eating soup that contains plenty of vegetables. Fiber. We need between 25 and 38 grams of fiber each day. To reach that goal, you really do need to eat vegetables (along with fruits and whole grains). But you can help meet your vegetable and fiber quota by eating…you guessed it: soup! For an added bonus, choose soups that contain beans, like kidney beans, cannellini beans, or lentils, which are some of the highest-fiber-foods around. Vitamins. Most of us probably aren’t deficient in too many vitamins, but it’s still good to know that you can get reasonable amounts of vitamin C, beta carotene, and B vitamins from soup. Weight control. No, I’m not telling you to go on the cabbage soup diet to lose weight. But there’s credible evidence telling us that kicking off a meal with a bowl of healthy, Continue reading >>
Dr. Z' Diet
Diet For Diabetic Patients Nothing is more confusing and frustrating for diabetic patients than their diet. There are several reasons for this complex problem. Most physicians don't get appropriate training in nutrition for diabetic patients. From their residency training days, they remember just one lesson: Diet for all diabetics is an 1800 calorie diet. Chances are that you will be placed on this famous 1800 calorie diet if you happen to be admitted in a hospital. This 1800 calorie diet is too high for most people over the age of 50. No wonder many diabetic patients start having high blood glucose values during their hospital stay. Many dietitians prescribe a diet consisting of three regular meals and three snacks, regardless of your type of diabetes or treatment of diabetes. Most dietitians teach you to consume X-many calories from carbohydrates, X-many from fat and X-many from protein. It’s just not very practical. Try going to a restaurant and figuring out the percentages of carbohydrate, fat and protein before you order your food. If you’re like most people, you’ll skip the hassle and end up eating “whatever” for that meal. Many diet programs for diabetics are very generic and do not tailor towards individual needs. Diet for a diabetic person should be individualized based upon the following principles: The diet for a Type 1 diabetic patient is different from a Type 2 diabetic patient. The diet for an obese person is different from that of a lean person. The diet for a 70 year old patient is different from that of a 30 year old patient. Daily caloric requirement reduces drastically as we age, especially after the age of 40. The diet for a sedentary person is different from that of an active person. Diet for a Type 2 diabetic patient on oral drugs is diff 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 >>
Living With Diabetes
News you can use about diabetes Living with diabetes is about so much more than well, diabetes. It's about the ups, like small daily accomplishments and achieving your goals, and the downs. It can be complicated, but it may help to keep in mind that you can find inspiration, information, and motivation here. In these featured articles, you'll discover ideas to take the pressure off and help you deal with everything from making travel easier to making dining out more enjoyable. Since stress can really take its toll on your blood sugar, you can read how to tackle that, too. More articles are added each month. So browse them all, get inspired, and check back in with us often. If you'd like, you can sign up for more TeamingUp to get regular updates. Continue reading >>
Chinese Food... - Type 2 Diabetes - Diabetes Forums
Registration is fast, simple and absolutely free so please,join our community todayto contribute and support the site. This topic is now archived and is closed to further replies. I LOVE chinese food and have not ate any since I was dx'd last week, does anyone here have a problem with there BG after eating Chinese food? I love the eggrolls, fried rice, beef and broccoli and all kinds of chinese food actually I have heard it's not that bad for you as a diabetic but I don't really know the truth to that...any stories would help! Those eggrolls and fried rice are loaded with starchy carbs (and fat). And many of the sauces used in Chinese restaurants include cornstarch as a thickening agent, rendering innocent veggies like broccoli more carb-laden than your system might like. That said, just as with Mexican food you can find items that are tasty and satisfying; You just need to be selective, test to see what works for you, and really be aware of portion control. Perhaps you should pick up a book or two about low glycemic index carbohydrates. Also, get the Calorie King guide (available in most book stores and on the web) and use it to determine the carb content of the foods you eat. It will be an eye opener for sure! As you are newly diagnosed, I would recommend that you spend a few weeks eating at home where you can control your portions and macronutrients. Get used to carb counting and portion control. Once you've done this, and tested to see what foods work for you, restaurant eating will be much easier. This is probably not what you want to hear, but it might make the whole thing more managable. Knowledge is power! I avoid rice, but find that a small portion of egg noodles work. I tend to steer clear of sauces such as "Sweet Chilli, Sweet and Sour, and BBQ". Salt and ch Continue reading >>
