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Low Fat Low Sugar Diet

Sample Menu For A Low-fat Diet - Health

Sample Menu For A Low-fat Diet - Health

The National Heart, Lung, and Blood Institute created the Therapeutic Lifestyle Changes (TLC) diet especially for people with high levels of LDL (the bad cholesterol). Even though TLC was issued more than a decade ago, its recommendations still hold true today, says Libby Mills, a nutritionist in the Philadelphia area and a spokesperson for the Academy of Nutrition and Dietetics. Elevated cholesterol raises your risk of cardiovascular disease. The higher your cholesterol is, the more likely you are to develop plaque inside your arteries, she says. Keeping cholesterol within the appropriate ranges is the best way to lower your risk. A great way to do that is with the TLC diet, she says. The diet caps the percentage of calories you take in from fat, and also places limits on sodium, dietary cholesterol, and total calories. (A 55 woman who weighs 140 pounds and doesn't get much exercise should consume about 1,800 calories and no more than 60 and 12 grams of fat and saturated fat, respectively.) Sound bland? It doesnt have to be. In the following slideshow, we've put together a day's sample menu that sticks to the TLC guidelines yet gives plenty of love to your taste buds. Continue reading >>

Delicious Foods That Are Low In Fat, Sodium & Sugar

Delicious Foods That Are Low In Fat, Sodium & Sugar

Delicious Foods That Are Low in Fat, Sodium & Sugar Ann Jensen is a registered dietitian with experience in nutrition education and counseling. She has written numerous nutrition education, weight loss and fitness articles for various publications. Vegetables are a delicious choice when it comes to foods that are low-fat, sugar and sodium.Photo Credit: Michael Blann/Digital Vision/Getty Images Filling your diet with foods that are low in fat, sodium and sugar can help control blood pressure and blood sugar, plus aid with your weight-loss efforts. If you think these foods can't be enjoyable, think again. Many foods that are naturally low in fat, sugar and sodium, like vegetables and whole grains, are both healthful and delicious. Vegetables are a perfect food when looking for something low in fat, sugar and sodium. Vegetables are also low in calories, loaded with essential vitamins and minerals and filled with fiber. One cup sliced cucumber, for example, contains just 15 calories, 0 gram of fat and 1 gram of fiber, and is very low in sugar and sodium. Aim for at least 2 1/2 cups of vegetables per day. Plan your meals around vegetables as the main dish, such as a stir-fry, salad or soup, and fill in other foods to complement them. Look for new ways to prepare vegetables, such as roasting, which brings out the delicious, caramelized flavors of your favorite vegetables. Vegetables also make a crunchy, filling snack option any time of day. Whole grains, such as brown rice, oatmeal and whole wheat pasta, are tasty options to include when looking for foods low in fat, sugar and sodium. Whole grains are a good source of B vitamins, vitamin E, magnesium, iron and fiber. A half-cup of brown rice contains just over 100 calories and 1 gram of fat, and is sugar- and sodium-free. Pa Continue reading >>

Forget Lowfat And Lowsugar Concentrate On A Healthy Eating Pattern

Forget Lowfat And Lowsugar Concentrate On A Healthy Eating Pattern

Forget Low-Fat and Low-Sugar, Concentrate on a Healthy Eating Pattern Published April 17, 2017 You want to eat healthfully, but what's the best way to do it? Some of today's popular diets say to cut sugar while others restrict fat. "Who can blame the confused consumer when diet books and trends point in different directions," says Jennifer McDaniel, MS, RDN, CSSD, LD, a spokesperson for the Academy of Nutrition and Dietetics. "I love to remind my clients that inherently they already know how to eat healthfully. Fruits, vegetables, whole grains, healthy fats and lean proteins will always prevail." Rather than eating an exclusively low-fat or low-sugar diet, the Academy of Nutrition and Dietetics recommends that you focus on your overall eating pattern. "Our overall health is not determined by one meal; instead, our health is crafted by a series of lifelong choices and eating patterns," says McDaniel. Focus on eating more fruits, vegetables, whole grains, beans, low-fat dairy, seafood and nuts. Meanwhile, eat less red and processed meats, sweetened drinks, desserts and refined grains McDaniel says that fruits and vegetables should be the "star of the show" when filling your plate. "Supporting cast include whole grains, lean proteins, low-fat dairy and a serving of healthy fats," she says. "While not every plate requires each food group, pairing at least two or three different foods optimizes nutrition and the pleasure of eating." McDaniel says that while it's important to understand the value of portion control, people should not ignore their bodies' hunger and satiety signals. "I teach my clients to tune in, paying attention to feelings of hunger and fullness," she says. "Our body should tell us how much to eat. Portion size should parallel our hunger and fullness." The Continue reading >>

A Low Carb Diet Meal Plan And Menu That Can Save Your Life

A Low Carb Diet Meal Plan And Menu That Can Save Your Life

A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables. There are many different types of low-carb diets, and studies show that they can cause weight loss and improve health. This is a detailed meal plan for a low-carb diet. What to eat, what to avoid and a sample low-carb menu for one week. What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose. Consider all of this as a general guideline, not something written in stone. Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains. Don't Eat: Sugar, HFCS, wheat, seed oils, trans fats, "diet" and low-fat products and highly processed foods. You should avoid these 7 foods, in order of importance: Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others. Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas. Trans Fats: "Hydrogenated" or "partially hydrogenated" oils. High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils. Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead. "Diet" and "Low-Fat" Products: Many dairy products, cereals, crackers, etc. Highly Processed Foods: If it looks like it was made in a factory, don't eat it. You MUST read ingredients lists, even on foods labelled as "health foods." You should base your diet on these real, unprocessed, low-carb foods. Meat: Beef, lamb, pork, chicken and others. Grass-fed is best. Fish: Salmon, trout, haddock and many others. Wild-caught fish is best Continue reading >>

Try A Low-fat Low-sugar Diet For Better Health

Try A Low-fat Low-sugar Diet For Better Health

By completing this form and clicking on the Submit button, I expressly consent and agree to receive e-mails from Low Fat Low Carb to the e-mail address provided above for upcoming specials and promos. Try A Low-Fat Low-Sugar Diet For Better Health Home Blog Try A Low-Fat Low-Sugar Diet For Better Health Low-Fat, Low-Sugar Diets For A Healthier, Happier Lifestyle Weve all heard of studies that tell us foods that are high in fat have been linked to obesity and heart disease. The spotlight on fatty foods has left another food culprit in the shadows until recently: refined sugar. Diets high in refined sugar are just as harmful, if not more so than diets high in saturated fats. Switching to a low-fat, low-sugar diet helps cut out plenty of these harmful foods. Sugars ill effects have been heavily downplayed, according to a recent article from The New York Times: the sugar industry has influenced nutrition health research in recent history. Documents were released that show the sugar industry paid researchers to downplay the effects of sugar on heart disease in the 1960s. Coca-Cola has also been accused of paying millions of dollars for researchers to place less blame on sugary drinks as the main cause of obesity. Now the light is being shed on the harmful effects of refined sugar on our health, understanding that 4 carbohydrates = 1 teaspoon of sugar. Consider a low-fat, low-sugar diet to avoid the following sugar-related health issues: One harmful effect of refined sugar that hasnt been hidden from common knowledge is tooth decay. Any dentist can tell you to avoid diets high in sugar if you want to avoid cavities. A low-sugar diet reduces the chances of tooth decay, which will save you from costly dentist visits to treat cavities, gum disease, and painful tooth infections. Continue reading >>

How Not To Fall Into The Low-sugar, Low-fat, Diet Food Trap

How Not To Fall Into The Low-sugar, Low-fat, Diet Food Trap

How not to fall into the low-sugar, low-fat, diet food trap Don't dabble with low-sugar desserts or drinks - just ditch them completely, says Amelia FreerCredit:Anthony Devlin/PA Before the summer holidays, a client came to see me with a leaflet that had been sent home in her six-year-olds school bag. 'Lets get sugar smart, it said, but I quickly realised it was anything but. The mother was confused, as the leaflet went against everything Id taught her. Its overriding message was right: that sugar is lurking everywhere, from cereal to drinks, and that too much can lead to a build-up of harmful fat, which can eventually lead to serious diseases such as type 2 diabetes. I consider foods advertised as 'low-sugar, 'diet or 'sugar-free as wolves in sheeps clothing However, the advice it went on to give astounded me. In the 'Swap this for that section, parents were advised to swap sugary cola and juice for water (great) or diet and sugar-free drinks (shocking!). It also suggested swapping chilled desserts (ice cream and similar) for fruit (great), low-fat yogurt or sugar-free jelly (so misleading and so wrong). Finally, theres a chart for parents to reward their children with stickers that say, 'sugar smart a lovely idea, if only the advice were correct. if youre eating a low-sugar jelly, your body suffers the metabolic consequences of eating sugar regardless I consider foods advertised as 'low-sugar, 'diet or 'sugar-free as wolves in sheeps clothing. They look harmless, but they often have their sugar replaced with artificial sweeteners, which encourage our taste buds to want more sugar and so sugar cravings continue. New research has also found that when were eating artificially sweetened foods the body triggers a range of hormonal and metabolic responses ready to take on Continue reading >>

15 Best Low-sugar Snacks For Weight Loss

15 Best Low-sugar Snacks For Weight Loss

Great news, dieters: you can add cookies and chocolate to your daily diet and still lose weight rapidly! Great news, dieters: you can add cookies and chocolate to your daily diet and still lose weight rapidly! By Eat This, Not That! Editors March 15, 2016 While regularly indulging in giant sundaes, rich chocolates and colossal cookies wont help the scale tip in your favor, sweet snacking can have a place in anyones healthy eating plan. The trouble is, when it comes to sugar, most Americans tend to go overboardreally overboard. According to the World Health Organization were only supposed to eat 50 grams of sugar a day for optimal health. The average American takes in nearly four times thatthree pounds worth each week. To help you stay within the guidelinesbut still indulgeEat This, Not That! has rounded up the 15 tastiest snacks that all have less than 20 percent (or 10 grams) of your daily allotment of sugar and less than 250 calories per serving. Start munching and let the weight loss begin! Continue reading >>

The Sugar Busters! Diet

The Sugar Busters! Diet

No need to count calories on this plan. You can lose weight with a high-fiber diet made up of the right kinds of fruits, vegetables, proteins, and whole grains. But you have to give up refined sugar and flour and make other tweaks to the way you eat. The plan emphasizes foods with a low glycemic index (GI), which help keep your blood sugar levels steady. Foods with a higher GI make your blood sugar rise more than those with a lower GI. The foods with the highest GI are carbohydrates, including white bread, white rice, white potatoes, white flour, and sugar. But don't jump to conclusions: Carbs aren't all bad. The book teaches you how to eat the “right” carbs, especially whole grains. No major food groups are off-limits, but you'll need to avoid foods with a high GI. Fruits and vegetables: You can eat dozens of fruits and vegetables, but steer clear of a few (like parsnips, watermelon, and pineapple). Grains: Whole-grain bread and pasta, brown rice, and oatmeal are allowed. Protein: You can eat low-fat dairy like milk, cheese, and yogurt; eggs; nuts; fish and shellfish; and many lean meats, including beef and pork. Alcohol: You can have moderate amounts of alcohol, preferably heart-healthy red wine. Sweeteners: Table sugar is forbidden, but artificial sweeteners like Equal, Sweet'N Low, and NutraSweet are allowed. Sugar-free ice cream is recommended instead of cookies and cakes. Forbidden foods: You'll have to give up white potatoes, white rice, white bread, white flour, corn, beets, soda, candy, baked goods, and refined sugar. You don’t have to count calories or weigh your food, but you do have to watch portion sizes. Limitations: Until you’re familiar with the acceptable foods, you may need a copy of the book nearby whenever you're ready to eat or cook. Cooking Continue reading >>

Low Fat Diet

Low Fat Diet

Low fat diets usually help reduce calorie intake As the name suggests, a low fat diet is one in which the amount of fat you eat is restricted. The diet advice given by the NHS is one example of a low fat diet. The primary reasons for choosing a low fat diet tend to be to help reduce overall calorie intake and to improve cholesterol levels. To help achieve these aims a low fat diet should be appropriately balanced to include a healthy amount of vitamins and minerals. In the UK there are countless options of low fat foods available. Typically a low fat diet will include foods such as: Whole grain foods - such as oats and higher fibre versions of pasta, rice and bread Lean meats - such as skinless chicken and turkey Reduced fat dairy - skimmed milk and low fat yoghurt and cheese Typically a low fat diet will involve reducing fat intake from foods such as butter, eggs and cheese. Other foods containing relatively high quantities of fat include salad dressings, certain sauces and pastry and sponge based foods. Fat carries a higher number of calories per gram than carbohydrates or proteins and so reducing fat can help to reduce your overall calorie intake. Whole grain versions of foods such as bread are recommended in preference to non-whole grain versions (such as white bread) partly because they are turned into blood sugar more slowly. The fibre and extra nutrients they contain are also healthier than white versions. It is recommended to include a significant proportion of fruit and vegetables through each day. The target in the UK is to eat at least 5 portions of fruit and vegetables each day, however, other (arguably more healthy) countries have targets of at least seven or nine portions of fruit and veg a day. It is important to recognise that fat plays a useful role wi Continue reading >>

Low-calorie, Lower Fat Alternative Foods

Low-calorie, Lower Fat Alternative Foods

These low-calorie alternatives provide new ideas for old favorites. When making a food choice, remember to consider vitamins and minerals. Some foods provide most of their calories from sugar and fat but give you few, if any, vitamins and minerals. This guide is not meant to be an exhaustive list. We encourage you to read labels to find out just how many calories are in the specific products you decide to buy. Dairy Products Higher Fat Foods Lower Fat Alternative Evaporated whole milk Evaporated fat-free (skim) or reduced-fat (2%) milk Whole milk Low-fat (1%), reduced-fat (2%), or fat-free (skim) milk Ice cream Sorbet, sherbet, low-fat or fat-free frozen yogurt, or ice cream Whipping cream Imitation whipped cream (made with fat-free [skim] milk) Sour cream Plain low-fat yogurt Cream cheese Neufchatel or "light" cream cheese or fat-free cream cheese Cheese (cheddar, Swiss, jack) Reduced-calorie cheese, low-calorie processed cheeses, etc. Fat-free cheese American cheese Fat-free American cheese or other types of fat-free cheeses Regular (4%) cottage cheese Low-fat (1%) or reduced-fat (2%) cottage cheese Whole milk mozzarella cheese Part-skim milk, low-moisture mozzarella cheese Whole milk ricotta cheese Part-skim milk ricotta cheese Coffee cream (½ and ½) or nondairy creamer (liquid, powder) Low-fat (1%) or reduced-fat (2%) milk or fat-free dry milk powder Cereals, Grains, and Pastas Higher Fat Foods Lower Fat Alternative Ramen noodles Rice or noodles (spaghetti, macaroni, etc.) Pasta with white sauce (alfredo) Pasta with red sauce (marinara) Pasta with cheese sauce Pasta with vegetables (primavera) Granola Bran flakes, crispy rice, etc. Cooked grits or oatmeal Reduced-fat granola Meat, Fish, and Poultry Higher Fat Foods Lower Fat Alternative Coldcuts or lunch meats (bo Continue reading >>

The Low Carb Plan

The Low Carb Plan

Eating to control your weight and your blood sugar The Mediterranean-style low carb approach which we recommend in The Blood Sugar Diet, is low in starchy, easily digestible carbs, but packed full of disease-fighting vitamins and flavonoids. It is rich in olive oil, fish, nuts, fruit and vegetables, but also contains lots of lovely things that down the years we have been told not to eat, such as full fat yoghurt and eggs. Although it is derived from the eating habits of people living in Mediterranean countries, you can apply the principles of Med-style eating to a wide range of different cuisines, from Chinese or Indian through to Mexican or Scandanavian. There is extensive evidence for the benefit of the Mediterranean style low carbohydrate diet, including cutting your risk of heart disease and diabetes. It has even been found to reduce risk the risk of breast cancer, compared with those on a low-fat diet. Consuming extra virgin olive oil (the fresh squeezed juice of olives) seems to be particularly beneficial when it comes to cancer, perhaps because it contains compounds such as polyphenols which are known to be anti-inflammatory. “This is potentially a life changing book for people with raised blood sugar levels as well as those with type 2 diabetes” Dr Tim Spector, Professor of Genetics, Kings College, London Kick the Carbs: Low Carb Mediterranean Style Eating – The ‘M Plan’ Cut right down on sugar, sugary treats, drinks and desserts: No more than once or twice a week and preferably less. You can use sugar substitutes like stevia and xylitol, but try to wean yourself off your sweet tooth. Avoid sweet fruits: Berries, apples & pears are fine, but sweet tropical fruits such as mango, pineapple, melon and bananas are full of sugar. Minimise or avoid the starc Continue reading >>

Welcome To 20 No-sugar Days Diet

Welcome To 20 No-sugar Days Diet

For 20 days well avoid all food containing added sugar. To read my 20 Days No-Sugar story check here . 1. No added refined sugars (white sugar, corn syrup, brown sugar etc.) 2. No added artificial sweeteners (Truvia, Splenda, NutraSweet, aspartame etc.) Most processed food contains added sugar, even the ones you dont suspect like ketchup, granola, flavored yogurt, salad dressing, and potato chips. How do you identify added sugar in food? Easy Read any food nutrition labels you have at home and before you buy your groceries at the supermarket. That way youll know how much sugar is in your food. Food manufacturers also use a lot of different names in an attempt to disguise sugar so make sure you read this article on identifying hidden added sugars 61 different Names For Sugar . What about naturally occurring sugars? Are they okay? Yes! Milk, plain yogurt, fresh vegetables and fruit contain sugar, and thats totally okay. Eat fruit: Enjoy the natural sugar found in fruit. Make a fruit smoothie for breakfast. Try a Mango and avocado smoothie (with milk). Drink Milk or yogurt (I prefer kefir): Enjoy a yogurt smoothie as a healthy snack or a banana smoothie with kefir superfood for breakfast. Eat vegetables: Prepare a superfood green smoothie with spirulina to add protein to your diet ( Spirulina Green Smoothie ) 20 days. Youll be impressed by the results and, after only this short time, you wont want to go back to eating tons of added sugar like before. What can I expect once I finish this challenge? More energy and focus: Sugar makes you feel tired Flatten your belly: Most added sugar that you eat is converted into fat Reduce fat, lose weight: Less sugar means less fat Reduce your calorie intake: When you eat less sugar, the two hunger hormones start to working properly and Continue reading >>

30 Foods That Fight Fat

30 Foods That Fight Fat

Want to peel off pounds but can't handle the hunger? Dig in to SELF's new bag of diet tricks, one that shows you how eating more of certain foods (even pizza!) can help you lose. The women here shed weight effortlesslyfill up on their picks, and you'll stay satisfied and get slim, too! "It's the perfect breakfast because it keeps me full until lunch," says Melody Abedinejad, 22, of Weston, Massachusetts. "I lost 40 pounds in 10 weeks!" Why it works Cottage cheese has whey protein, which releases hormones that tell your brain when you've had enough to eat, says Dave Grotto, R.D., of Chicago. Look for lowfat versions, which have 80 calories and 1 gram of fat per 1/2 cup. "I eat them every day," says Jennifer Ruff, 36, of New York City. "I throw in a little cheese for flavor." Why they work The amino acids in egg whites help build lean muscle that may in turn help rev metabolism. Lowfat cheese will curb calorie creep. "I'd often pour a second bowl of cold cereal. So now I cook oatmealif I want more, it's not as easy," says Ana Mantica, 24, of New York City. "In six months, I lost two dress sizes." Why it works Plain oatmeal has no added sugar and keeps blood sugar steady. Make it tastier with a dash of cinnamon and chopped nuts. "It's low-calorie, filling and something I can order on a date that doesn't scream 'I'm watching my figure,'" says Shira Kallus, 29, of New York City. Why it works A piece of sushi has 30 to 40 calories and plenty of satiating protein. Skip rolls that are fried or are made with mayo. "I spread it on light bread, and it sticks with me until dinner," says Christina Sarracino, 30, of San Francisco. "This lunch helped me lose 90 pounds." Why it works "Peanut butter has satisfying healthy fats," says Kathy McManus, R.D., director of nutrition at Brigha Continue reading >>

8 Rules For Low-sugar Diet Success

8 Rules For Low-sugar Diet Success

No, you don't have to give up buttercream on your birthday to stay healthy, but if you want to look and feel your best, you do need to be in control of your sugar cravings, not the other way around. That way, you can indulge on the special occasions of your choosing, but you're no longer a slave to the office cupcakes that, let's be honest, are really just a welcome distraction from your out-of-control inbox. Want to show that pastry plate who's boss? Follow these8 rules for sugar-free success, from The Sugar Smart Diet : #1 Sugar Smart Rule: Begin your day with breakfastand pack it with protein Don't skip the "most important meal of the day" if you want to stay slim. Eating a morning meal is a common habit among people who have lost weight and kept it off. In fact, breakfast skippers are 4.5 times more likely to be obese than breakfast eaters, a study in theAmerican Journal of Epidemiologyshowed. Another study from the Harvard Medical School found that eating breakfast led to better blood sugar control , cutting in half the odds of having high glucose levels. What you eat is important, though. Start your day with a bowl of cold cereal (even whole grain), a bagel, a muffin, or some fruit, and chances are you will be ravenous in just a few hours. Why? Those meals are primarily carbohydratesand quickly digested ones at that. Glucose levels spike and insulin is released, then glucose levels drop precipitously and youre left scrounging for something else to eat. The antidote: Pump up the protein. It slows digestion, and research shows that calorie for calorie, protein is more filling than carbohydrates or fat. Researchers at Saint Louis University found that overweight women naturally took in about 160 fewer calories at lunch when they ate protein-packed eggs in the mornin Continue reading >>

Five Foods Low In Fat & Sugar

Five Foods Low In Fat & Sugar

Written by Serena Styles; Updated December 04, 2017 Your low-fat, low-sugar food options might surprise you. Your grocery aisles are filled with an array of tempting foods, so it's a good idea to have a few go-to foods that are low in fat and sugar to fall back on. Whether you are trying to drop pounds or just want a healthy diet, low fat and low sugar foods typically bring lots of vitamins, minerals and fiber to your meals. Basing your diet around a handful of these staples will help to make shopping. cooking and planing meals a breeze. If beans are not a part of your regular diet, youre missing out. Theyre creamy and go well with almost any seasonings. Cayenne pepper, lime juice, paprika, dill, parsley or cracked black pepper, for example, will work well with beans. To keep beans as healthful and affordable as possible, buy them dry and boil them in unsalted water. Alternately, purchase low-sodium canned beans and rinse them before use to remove excess salt. A 1-cup serving of cooked black beans provides 227 calories, 15 grams of protein and 15 grams of fiber, with less than 1 gram of fat and no sugar. Cooked beans are useful as a side dish, as a bed for meats and in soups, salads, casseroles and pastas. Mashed cooked beans also make a delicious sandwich filling; blending mashed beans with egg whites creates a mixture you can form into a patty and cook like a burger, too. Broccoli, cauliflower, cabbage, bok choy and cress are examples of cruciferous vegetables, all of which are low in fat and sugar. A 1-cup serving of raw broccoli has just 31 calories, less than 0.5 gram of fat and 1.5 grams of sugar, with 2.5 grams of protein and 2.5 grams of fiber. While broccoli is tasty raw, its also delicious steamed, roasted, poached or boiled. It works well in soups, casserole Continue reading >>

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