How To Plan A Diabetes-friendly Grocery List
Diabetes and diet: What’s the connection? » When you have diabetes, your body doesn’t break down food to use as energy the way it should. As of 2014, the Centers for Disease Control and Prevention (CDC) estimates that approximately 29 million Americans have diabetes. A vast majority of those people have type 2 diabetes. If not managed effectively, diabetes can cause health complications. Common health complications include: kidney disease which leads to kidney failure nerve and vessel disease which leads to limb amputation eye disease which leads to blindness The good news is that weight loss and exercise can have shown enormous potential for preventing, treating, and in some cases reversing type 2 diabetes. Maintaining a diabetes-friendly diet is more complex than just cutting carbs. Don’t let that scare you, though. It’s easy to follow a diabetes-friendly diet, especially if you get in the habit of meal planning. Plan ahead Planning your meals ahead of time may cost you more minutes in the short term, but you’ll reap the rewards later. If you’ve already decided what you’re making each night and have your refrigerator stocked, you’re that much closer to a healthy meal. Getting into a routine of meal planning can save your body from scary health complications and also save your wallet because you’ll be skipping that takeout and those impulse purchases at the grocery store. Not sure where to start? All it takes is a one-day commitment to get on the right path, says Toby Smithson, MS, RDN, LDN, CDE, a spokesperson for the Academy of Nutrition and Dietetics and author of “Diabetes Meal Planning and Nutrition for Dummies.” Pick one day where you can set aside a couple of hours for meal planning. This could be a weekend day or another non-working day. Continue reading >>
Living Well With Type 2 Diabetes
What can you eat when you have diabetes? A lot! Just print this diabetic food list and use it to find tons of delicious, healthy options. When you stock up at the store, avoid the aisles, and shop the perimeter for fresh produce, low-fat dairy, whole cuts of lean meat, and high-fiber whole-grain bakery items. Continue reading >>
Type 2 Diabetes: The Essentials
The 5 most important changes to make. The 4 steps to build a meal. What to order when you eat out. Grab-and-go snacks. Diabetes is Australia’s fastest growing chronic health problem, with nearly 1.7 million afflicted by the disease. This will almost double to 3.3 million people by 2031. People with type 2 diabetes are 2–4 times more likely to develop cardiovascular disease than people who don’t have the disease; and more than twice as likely to have a heart attack or stroke. But it’s not all doom and gloom – controlling blood glucose levels and maintaining a healthy lifestyle can significantly reduce the complications associated with type 2 diabetes. You don’t have to be a saint to make a difference to your health, either, research shows. These five changes will well and truly have you on your way. 1. Switch to low-GI carbohydrates Low-GI carbohydrates are slowly digested by the body, meaning they trickle glucose into your bloodstream, instead of quickly bursting into your system. Research shows that a low-GI diet can improve blood glucose control in people with type 2 diabetes. A review of 10 studies published in Diabetes Care found that subjects who followed a low-GI diet for just 10 weeks had significant reductions in HbA1c levels, compared with people following a high-GI diet. Including just one low-GI carbohydrate at each meal and snack can make a noticeable difference. Low-GI foods include: wholegrain bread, pasta, basmati rice, apples, pears and low-fat yoghurt. Find more information on low-GI food on our website, or head to www.glycemicindex.com to find the GI values of specific foods. Look for foods with a glycemic index of 55 or less. 2. Eat at least two serves of wholegrains daily Upping your intake of wholegrains is a must for type 2 diabetes suf Continue reading >>
How To Eat To Manage Diabetes - Top 10 Tips
Moderation is key when it comes to managing diabetes. Douglas Twenefour, clinical advisor at Diabetes UK, explains what to eat when and shares his top 10 tips for managing your diabetes... There is not a ‘one-size-fits-all’ eating pattern for people with diabetes, but Douglas Twenefour suggests tips that can be incorporated into individual healthy eating goals for people who have the condition... 1. Eat regular meals Spacing meals evenly throughout the day will help control your appetite and blood glucose levels – especially if you are on twice-daily insulin. 2. Opt for slowly absorbed carbohydrates All carbohydrates (carbs) affect blood glucose levels, so be conscious of how much you eat and opt for carbs that are more gradually absorbed. Try wholewheat pasta, basmati rice; granary, pumpernickel or rye bread; new potatoes in their skins, sweet potatoes and yams; oat-based cereals, such as porridge or natural (unsweetened) muesli. For more information, take a look at our Spotlight on... low-GI foods. 3. Cut the fat Eat less fat – particularly saturated fat. Try unsaturated fats and oils, especially monounsaturated fats like extra virgin olive oil and rapeseed oil, as these types of fat are better for your heart. Use lower fat dairy products including skimmed or semi-skimmed milk. Grill, steam or bake foods rather than frying. Remember that all fats contribute similar amounts of calories, so limit your overall intake if you are aiming to lose weight. 4. Five a day Aim for at least five portions of fruit and vegetables every day to give your body the vitamins, minerals and fibre it needs. A portion is: 1 medium-sized piece of fruit, like a banana or apple, 1 handful of grapes, 1 tablespoon (30g) dried fruit, 1 small glass (150ml) of unsweetened 100% fruit juice or Continue reading >>
Grocery Shopping List
The following grocery shopping list is based on the “Diabetic Food List”,”The 5 Live” Super Foods” as defined by the ex-diabetic engineer’s Death to Diabetes Diet and Super Meal Plate. This grocery shopping list contains the key foods that you must acquire when shopping in order to reverse your diabetes. These foods contain the critical macronutrients, micronutrients, vitamins and minerals that a diabetic’s body needs in order to prevent or fight Type 2 diabetes at the cellular level. This grocery shopping list includes vegetables/(some) fruits, filtered water, lean protein, mono-unsaturated fats/Omega-3 fats, and some organic whole grains. Continue reading >>
Eat Well To Prevent Type 2 Diabetes
There are up to 30,000 people with undetected type 2 diabetes in Ireland and approximately 146,000 people with undetected pre-diabetes, according to findings in a recent VHI Healthcare study. If you are one of the people who are at risk of developing type 2 diabetes you can minimise this risk by eating a healthy diet and getting moderate exercise, becoming more active and maintaining a healthy weight. Type 2 diabetes usually develops slowly in adulthood and may show no signs or symptoms. It is progressive and can sometimes be treated with diet and exercise, especially in the early stages. But more often people with type 2 diabetes may require anti-diabetic medicine and some will go on to need insulin injections. In type 2 diabetes, the body either doesn’t produce enough insulin or it produces insulin but it becomes ‘resistant’ to the levels of insulin it produces. The more risk factors or symptoms someone has the more likely they are to have undetected diabetes or pre-diabetes. If you are worried, you should speak to your GP and tell them why you think you may have type 2 diabetes. A simple diabetes test will ease any worries you may have. Healthy diet reduces risk Being overweight is one of the main risk factors for developing diabetes. If you fall into the at-risk category you can reduce your chances of developing type 2 diabetes if you make sure to eat a healthy diet and lose weight if necessary. The key to healthy eating is eating regularly, watching your serving size and following a healthy eating plan that is low in refined sugars and fat. This means: Choosing lower fat options when eating meat, poultry, dairy products and spreads Enjoying a good variety of fresh fruit and vegetables Getting most of your energy from unrefined and whole grain foods Keeping hi Continue reading >>
Your Guide To Food Shopping For Diabetes
Save for later There’s no such thing as a ‘diabetic’ diet. A healthy, balanced diet will help you – and your family – to eat well, feel good and enjoy food. Next time you’re shopping for food, use these tips to choose healthier items – as well as the occasional treat – and get good value for your money. Healthy lunches Tempting ‘meal deals’ can be a quick and easy option during a busy lunchtime. But, they’re not the only choice. Use food labels to choose healthier sandwiches, and cut down on your intake of salt and fat by choosing fruit and bottled water over crisps and fizzy drinks. Plan your lunchesfor the week ahead and stock up on fruit, salads, wholegrain bread, hummus, fish, eggs lean meats and yogurts at the weekend. Make extra pasta or soup for dinner and take it for lunch the next day, along with a salad. Carry fruit, a small amount of unsalted nuts or a low-sugar snack bar in your bag to nibble on when hunger strikes. Start a once-a-week healthy lunch club with colleagues, where you each bring in a healthy home-made lunch to share. Try to avoid shopping for lunch (or any food!) when you’re really hungry – you might buy more than you need. Fruit & veg We all know that fruit and vegetables are generally low in fat and calories, and we should all try to eat at least five portions a day. Canned, dried and frozen produce all count. These can be cheaper than fresh foods and will help you to organise your meals and make sure you always have healthy options on hand. Eating fruit and vegetables that are in season is a great way to make sure you’re getting a wide range of nutrients and flavours throughout the year. Fresh produce can also be cheaper, fresher and more likely to be local when in season. Look out for what’s on special offer and Continue reading >>
There Are Two Different Types Of Diabetes
Diabetes develops when your body does not produce enough of the hormone insulin. Normally, when we eat foods rich in carbohydrates (starches), they are broken down into simple sugar and taken into our cells for energy. Insulin takes the sugar into our cells, so when our body does not produce enough insulin, the sugar from foods remains in our blood-stream and causes high blood sugar (hyperglycaemia). Type 1 Diabetics need to take insulin, follow a healthy diet and exercise to manage their Diabetes. Type 2 Diabetics can control their Diabetes with exercise and a healthy diet, and often need to take medication. You may not know you have diabetes as some symptoms may not be obvious or severe. General warning signs are: Constant thirst Constant tiredness or fatigue Frequent urination Unexplained weight loss Unexplained itchiness of the skin Blurring of eyesight Dizziness Slow healing of cuts and bruises Tingling or numbness of hands and feet What do I do if I have these symptoms? Many pharmacies do blood sugar testing. If your blood sugar is high, they will refer you to a doctor. By eating a healthy diet you can help to control your Diabetes. Do not cut out any foods completely. Rather include balanced amounts of all types of foods. Basic dietary guidelines: Do not miss meals. Have 3 small meals during the day, with small snacks in between. Enjoy a variety of foods daily. Make starchy foods part of most meals. . Include starches that have a low glycaemic index (meaning that they do not raise the blood sugar too quickly) such as rye bread, wholewheat seed loaf, bran cereal, sweet or baby potatoes, durum wheat pasta. Use fat sparingly; choose vegetable oils rather than hard fats - use lower fat spreads; do not deep-fry foods; use a limited amount of vegetable oil for cooking; Continue reading >>
Shop Healthy, Shop Smart
Putting your healthy meal plan into action starts with your shopping list. Planning ahead before heading to the grocery store is one way to keep your focus on the healthy ingredients that matter. But even with the best list, there are still plenty of decisions to be made at the store. Every food you choose is a chance to make a healthy decision. Non-starchy vegetables: Good for you and your blood sugar There are 2 main types of vegetables—starchy and non-starchy. Non-starchy vegetables usually contain few calories and are low in carbs. You can include plenty of non-starchy vegetables in your meal plan. For example, to make a meal more diabetes-friendly, a starchy side dish like rice can be replaced with broccoli. You can also check the carb content of the vegetables you choose and find out how much to eat with the Diabetes Meal Planning Makeover Tool. What’s so great about fresh vegetables? Fresh vegetables offer many benefits. They are packed with nutrients and fiber and are low in saturated fats. They can even help control hunger. Fresh vegetables can be cheaper when in season. Ask at your local grocery store what is in season in your area and when. Here are some tips for buying and storing fresh vegetables: Look for produce that isn’t damaged or bruised Eat fresh vegetables within a few days of buying them Store produce in the crisper drawer of your refrigerator so they stay fresh longer. Vegetables like carrots, brussels sprouts, and cabbage can last for more than a week Continue reading >>
50 Superfoods – The Ultimate Shopping List
Processed foods fuel weight gain. Superfoods support weight loss!! Hunting for healthy options at the grocery store can sometimes feel like searching for a needle in a haystack. With unhealthy, processed foods lurking around every corner, it’s no wonder that our country is facing an obesity epidemic. Thankfully, nutritious food is available, if you know what to look for. Let us help you to navigate grocery aisles with ease. Keep our “Ultimate Shopping List” of 50 superfoods handy, and you’ll feel good about the nutritious items filling your cart the next time you shop. When you’re armed with a great superfoods list, like this one, you can’t go wrong in the store. And be sure to bookmark this page, as we’ll update this resource list regularly! Click on each link below for delicious and healthy recipes to help you integrate these super foods into your everyday eating plan! 1. Almonds Few superfoods deserve a spot on this list as much as almonds. Learn more about why we’re nuts about these nuts. 2. Apples You’ve heard the expression, “An apple a day keeps the doctor away”. Find out why apples are a great addition to a healthy diet. 3. Apricots These orange-colored little fruits offer some great health benefits and are easy to snack on when you’re on-the-go. Learn more about the nutritional qualities of apricots. 4. Artichokes As long as you avoid drenching these fabulous green globes in mayo or butter, artichokes may actually help to lower your cholesterol. Discover more about artichokes. 6. Avocados Avocados are pretty tough not to love. Not only do they pack quite a nutritional punch, they’re incredibly satisfying, too! Get the scoop on the health benefits of avocados. 7. Bananas With their versatility and delicious taste, bananas may be one of Continue reading >>
The Essential Diabetes Shopping List
Certain types of foods are better for your blood sugar than others. If you are diabetic and struggle with finding the right foods to eat or if you have a family history of diabetes, check out these food suggestions for the next time you go to the store. Registered dietitian and author of the book Skinny Liver, Kristin Kirkpatrick has tips and tricks to make sure your trip to the grocery store is beneficial to your overall health. Continue reading >>
Diabetes Diet: Eight Foods To Put On Your Shopping List
We can get most of our nutrition needs met by eating a varied diet of fresh foods; however, some edibles - such as those listed below - are particularly helpful for managing diabetes. Consider putting these eight items on your grocery list if you are working on weight maintenance or loss, and better blood sugar control: Avocado. Avocado, one of those fruits that tastes more like a veggie, is a treasure trove of vitamins and minerals, including magnesium that benefits insulin sensitivity and heart health. Eating avocado promotes blood sugar stabilization and weight loss because its load of healthy fat and fiber slows the digestion of carbohydrate, and leaves us feeling full longer. Avocado makes an excellent mayonnaise substitute on sandwiches, or in egg and chicken salads. It can serve as a butter replacement on breakfast toast. Walnuts. Another food high in fiber and healthy fat is the walnut. Besides being helpful with weight reduction and glucose management, studies suggest regular walnut consumption strengthens blood vessel walls, and reduces LDL cholesterol levels. Walnuts make a great snack option, salad topping, and are easily combined with other nuts and seeds to create a tasty trail mix. Cinnamon and Ginger Cinnamon has gained some notoriety for its blood sugar lowering properties. Sprinkle cinnamon on toast, oatmeal, cooked carrots, and sweet potatoes, or use it as a sugar substitute in tea. Ginger, with its anti-inflammatory effects, may help lower fasting blood sugar in those with diabetes. Enjoy its flavor and health benefits by grating fresh ginger into dressings, marinades, and sauces. Many people enjoy a cup of ginger tea by steeping a slice of fresh ginger - for a few minutes - in boiling water. Strawberries. Strawberries are a stupendous vitamin C sour Continue reading >>
Healthy Grocery Shopping When You Have Diabetes
If you’ve just been diagnosed with type 2 diabetes, you may need some help adjusting your grocery list. By working with a dietitian, you can find foods that are healthy for you, and taste good, too. However, to get you started on the right nutritional path, here are some points to keep in mind the next time you go grocery shopping. Focus on fiber. It is recommended that adults should consume about 20-35 grams of dietary fiber per day from a variety of sources such as legumes, whole grains, fruit, and vegetables. But be careful, if you increase your fiber intake too quickly, it can actually cause constipation. Instead, gradually introduce fiber-rich foods into your diet, and remember to drink plenty of water. Think you’re already consuming the recommended daily amount of fiber? Use this Joslin worksheet to determine your intake. Eye some olive oil. This heart-healthy oil is excellent for salads and sautéing vegetables, but be sure to use it in moderation because it is high in calories, warns Elizabeth Staum, Nutrition Educator at the Joslin Diabetes Center. Just a small amount of the rich, nutty oil will add flavor to an otherwise light meal, and it is significantly healthier than butter. Check out seafood. Coldwater fish like salmon, tuna, and halibut are rich in Omega 3 fats, which some people believe are capable of reducing inflammation. Essential fatty acids such as Omega 3’s may also promote a healthier cardiovascular system as well. Seafood is also an excellent choice for people with diabetes because it is lower in saturated fat. Pick the right carbohydrates. Carbs are necessary for energy, so don’t cut them out of your diet—just make smarter choices about the ones you consume. Unprocessed, unrefined carbs such as whole oats, whole-wheat pasta, and beans Continue reading >>
Your Essential Diabetes Food Shopping List
Keeping healthy, nutritious foods in your fridge and on your kitchen shelves makes it much simpler to eat well – and when you have diabetes, that’s crucial as your body is unable to process food as it should. Sticking to the right foods can help you manage diabetes by keeping your blood sugar stable and your weight down. If you don’t control your diet it can lead to uncontrolled diabetes, which can cause serious damage to your body, including kidney failure, cardiovascular (heart) disease, nerve damage (diabetic neuropathy) and blindness. Here’s what to put on your shopping list. 1. Vegetables These are high in vitamins, minerals and fibre, low in kilojoules and carbohydrates, and have little effect on your blood sugar levels. “Make them the bulk of every meal,” advises Ria Catsicas, a Gauteng dietitian with a special interest in diabetes. Get a variety of colours for a range of phytonutrients (natural chemicals that keep you healthy and help prevent disease). Fresh is best, or frozen (more convenience, less waste). “The only vegetables with a starch content close to grains are potatoes, sweet potatoes and corn – eat them in place of refined starches,” she says. 2. Fruits Fresh fruits too are healthy as they contain a variety of vitamins, minerals and phytonutrients, says Catsicas. “But consuming too much fruit at a time can affect your blood glucose levels, so check with a dietician as to how much you can enjoy. Quantities of food consumed depend on your age, gender, activity levels and weight. A dietician can formulate a plan taking these into consideration.” (Visit the Association for Dietetics in South Africa to find a dietitian in your area.) If buying canned fruit, go sugar-free with natural juice. 3. Grains Stick to whole grains to keep your Continue reading >>
Diabetes-friendly Shopping At Costco
The holiday season can be hectic. And if you have diabetes, it can be a challenge to eat right and keep your blood sugars level. Here’s something that can help, and it’s available at your local Costco! I’m a Diabetes Educator, an RN, and I’ve had type 2 diabetes since my first pregnancy, 25 years ago. I manage my diabetes by keeping my weight steady, taking 10,000 steps every day, ... Read More If you have diabetes, pre-diabetes, or just want to have a healthier lifestyle, a good place to start is with your dinner plate. Too many of us focus on what foods to avoid, instead of thinking about what to include. When you focus on what to eat to fuel your body properly, you limit the “room” you have for unhealthy foods. I’m Laura Poland, Registered Dietitian/Nutritionist. I have been a ... Read More Joe is the friendly pharmacist at the Costco in Wilmington, NC, a Southern coastal town where the Cape Fear River meets the Atlantic Ocean, and where I did a Costco store tour to learn about products for people with diabetes. Blood Glucose Meters Joe showed me several blood glucose meters, including Lifescan, Contour and True Metrix meters. The easy to use True Metrix meter features “triple-sense tecnology” for accuracy, and ... Read More I have enjoyed shopping at Costco for many years. I buy so many foods and supplements that support the healthy lifestyle I want for myself and my family. Recently I went to Costco to find out what’s available for people with diabetes or who are trying to prevent diabetes. The focus of healthy meals is vegetables, and Costco’s produce section has a large variety of fresh, non-starchy vegetables. There are ... Read More I recently visited my local Costco, on Commerce Drive in Rochester, MN. I was especially interested in findi Continue reading >>
