Diabetic Friendly
From our Blog More recipes to try By: Rachael Hutchings . Hoecakes are the precursor to Southern-style cornbread. I’m talking the real cornbread. Not the sweet, almost-cake version of cornbread—not that there’s anything wrong with that! Read More By: Rachael Hutchings I love a good acai bowl. If you’ve never had one, it may be time to jump on the bandwagon! An acai bowl is a smoothie that you eat with a spoon out of bowl that features the acai berry. Read More By: Kristen Doyle Replacing the butter in this dinner roll recipe with avocado changes the nutritional component, but really doesn’t change the flavor profile of the rolls. Read More View All Blog Posts Continue reading >>
14 Foods That Could Change A Diabetic's Life
Print Font: When you think of managing blood sugar, odds are you obsess over everything you can't have. While it's certainly important to limit no-no ingredients (like white, refined breads and pastas and fried, fatty, processed foods), it's just as crucial to pay attention to what you should eat. We suggest you start here. Numerous nutrition and diabetes experts singled out these power foods because 1) they're packed with the 4 healthy nutrients (fiber, omega-3s, calcium, and vitamin D) that make up Prevention's Diabetes DTOUR Diet, and 2) they're exceptionally versatile, so you can use them in recipes, as add-ons to meals, or stand-alone snacks. 1. Beans Beans have more to boast about than being high in fiber (plant compounds that help you feel full, steady blood sugar, and even lower cholesterol; a half cup of black beans delivers more than 7 grams). They're a not-too-shabby source of calcium, a mineral that research shows can help burn body fat. In ½ cup of white beans, you'll get almost 100 mg of calcium—about 10% of your daily intake. Beans also make an excellent protein source; unlike other proteins Americans commonly eat (such as red meat), beans are low in saturated fat—the kind that gunks up arteries and can lead to heart disease. How to eat them: Add them to salads, soups, chili, and more. There are so many different kinds of beans, you could conceivably have them every day for a week and not eat the same kind twice. 2. Dairy You're not going to find a better source of calcium and vitamin D—a potent diabetes-quelling combination—than in dairy foods like milk, cottage cheese, and yogurt. One study found that women who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to develop diabetes than those taki Continue reading >>
Diabetes Meal Plan Recipes
It's not always easy to follow your diabetes meal plan day after day, but these delicious recipes may help. Appetizer recipes Beverage recipes Bread recipes Breakfast recipes Dessert recipes Main dish recipes Salad recipes Sandwich recipes Sauce and dressing recipes Side dish recipes Soup recipes Vegetable recipes Continue reading >>
Overlooked Cheap And Healthy Foods
A proper diet is one of the major ways to manage diabetes and healthy foods often get a bad reputation for being expensive. With some planning, there are plenty of diabetes-friendly options that can fit into your budget. Consider these cheaper healthy food options that are often overlooked for people with diabetes. Preparing for the Grocery Store The first step to a better eating plan is to prepare for the grocery store before you get there. Determine your budget and make a list of what you need. Check your cabinets and only fill in things you do not already have. Stick to the list to avoid being lured into buying unnecessary extras. Coupons can help you save money on quality foods. Find them in local publications, magazines, and online. Read the circulars for the local grocery stores to find the best deals. Join shoppers clubs at grocery stores and mass merchants to score additional discounts. Never shop when you feel hungry as this may cause you to splurge. Learn the store layout. Often the healthiest options are located on the outside aisles or perimeter of the store. Avoid visiting the aisles filled with packaged cakes, cookies, and other processed temptations. Inquire if the store has discount days you might be able to take advantage of, such as deals for seniors or veterans. Check in the front of the store since they often place “two for one product” at the entrance. If the store has a delivery service, you can shop online and have exactly what you need to be delivered to your door. This minimizes the chances of being tempted by advertisements at the store. It is also convenient for people with limited mobility. Frozen Vegetables Green, leafy vegetables are top healthy choices for people with diabetes. They contain vitamins, minerals, and antioxidants that are Continue reading >>
The Perfect Diabetes Comfort Food Collection – Cookbook Review
Disclosure: I received an eCopy of Robyn Webb’s upcoming cookbook, “The Perfect Diabetes Comfort Food Collection” and I will be receiving a hard copy of her book as well. As such, that makes this a sponsored post, but all opinions expressed are 100% my own. Food plays a big role in most people’s lives. We have fond memories of dinners with family or friends. What I remember of food growing up, was balanced and boring. Aside from freshly baked bread, most meals were bland. Why? My Dad was diabetic and Mom was determined everything we ate would be built around making sure Dad’s blood sugar stayed level. That meant no salt and no sugar in anything. If we had Robyn Webb’s new cookbook, The Perfect Diabetes Comfort Food Collection: 9 Essential Recipes You Need to Create 90 Amazing Complete Meals (American Diabetes Association, October, 2016) dinner would have been much more fun and flavorful! I’ve had the pleasure of knowing Robyn for a few years and her in-depth knowledge of healthy eating and making healthy food taste great is really impressive. Robyn knows just because you have restrictions with your diet, doesn’t mean food has to be bland. In The Perfect Diabetes Comfort Food Collection, she shares 9 favorite comfort food recipes and then makes 10 variations of each one to provide not only great meals, but plenty of new, healthy twists on standards that will satisfy any comfort food cravings. There are recipes for things like: lasagna, burgers, stir-frys, tacos, main dish stews and soups, entree salads, chicken, and even pasta! I mean, check out this No Noodle Zucchini Lasagna! I’d love a piece of that! Along with these amazing recipes, Robyn’s book has a meal-planning section that matches all the main dishes with side dish options to create hundreds Continue reading >>
(indian Diabetic Diet Recipes, Indian Style Diabetic Friendly Dishes)
Diabetes is a condition in which there is high sugar (glucose) level in the blood. The glucose comes from the food we eat. A hormone insulin produced by the pancreas is responsible for absorbing the glucose into our body cells. Diabetes can be caused by the pancreas not producing enough insulin (Type I) or due to insulin resistance (Type II) i.e. the body cells do not respond to the insulin produced.Diabetes causes frequent urination and increased hunger. A diabetic diet must include food with low glycemic index (GI). GI is an indication of how much the blood sugar level will rise when we eat something. Foods with low GI include fruits, vegetables,beans, oats and other whole grains. These are food which are high in vitamins and fiber content. If you have diabetes, try to restrict your diet to 1500-1800 calories in a day. Moderation is the key - eat everything in moderate quantities. Try to include lots of vegetables into your meal in order to increase the fiber content. For eg. : Try to use whole grain noodles or pastas, use brown rice to make all variety rice dishes and try to include lots of millets in your diet. In addition, try to include as many vegetables or sprouts as possible in the dish to increase the fiber content. Fruits are high in fiber too. However some fruits like mango, banana, grapes etc contain high sugar level. So consume these fruits in small portions. Our Indian diet is dominated by carbohydrates. As much as possible try to include more protein into your diet and reduce the carbohydrate intake. Also, try to expose your body to sunlight everyday and drink plenty of water. The Vitamin D that you get from sunlight is essential for a healthy life. Water helps in reducing the risk of many of the ailments related to diabetes. I have shared some Indian di Continue reading >>
Broccoli Bacon Salad (sugar-free, Nut-free, Diabetic-friendly)
Coming up on 6 years of sugar-free, whole foods centered eating, I find myself making fewer elaborate treats and more simple dishes. If you’ve ever been to any church potlucks, you’re probably familiar with Broccoli Salad. This seemingly humble cold salad–chock full of crunchy broccoli florets, smoky crumbled bacon, sweet cherry tomatoes, and sharp cheddar coated in a tangy dressing–has moved into the starring role of my lunch rotation. What is so appealing about this nutrient-packed side dish, in addition to the contrasting flavors (sweet n’ salty, tangy n’ creamy), is the ease of preparation. The biggest hurdle I face when it comes to eating veggies is the demanding prep work. This no-cook salad quashes that excuse. If you have a knife, a bowl, and a few spare minutes, you can make this dish! Speaking of knives, this Zwilling J.A. Henckels knife has valiantly weathered many a recipe testing session these past few years (see it in action here) including this one, chopping relentlessly through veggies, chocolate, and occasionally my index finger. It’s a workhouse of a knife, and I’m hoping to acquire the smaller model before moving out in a few months to attend medical school. It will be sad to part with my favorite kitchen tools (and best ever taste testers – thanks, Mom and Dad!), but exciting to move on to the next chapter. With med school on the horizon, I’ve put together a couple of projects to leave you with a few more healthy indulgences before I hit the books. They’re printable pamphlets with 10 recipes and color photos for each, and they’ll be coming your way before the end of May. The savory book features my favorite pizza crust, a new bread recipe, chicken tenders, keto-friendly cornbread, and a couple of simple, beautiful dishes that Continue reading >>
Diabetic Recipes - Collection Of Low Gi Recipes For Diabetics
Quinoa pronounced as “kheen-wah” is a seed that is gluten free and is much used like a grain in various dishes. Though they are high in carbs, considered as a super food due to their high nutritional profile like amino acids, protein, minerals, antioxidants and are low in glycemic index. Hence suitable for diabetics and can […] Quinoa upma recipe with step by step photos – A healthy & quick Indian recipe using quinoa. Quinoa is a seed but can very much be used like a grain to make Indian foods like upma, pulao, pongal or biryani. This quinoa upma is very easy and quick to make just like any other upma. […] Lemon millet rice recipe – Simple, healthy, delicious and refreshing millet recipe. Apart from oats, rice and atta, we also eat millets 3 to 4 times in a week. Some times I cook the millets plain or with rice to serve with sambar, curry or even with curd. Most times I make the variety millet […] Tahini recipe – Tahini is a condiment made using sesame seeds and is commonly used in the Mediterranean and middle eastern cuisines. Apart from serving it as a dip, it is also used to make Hummus, Baba Ghanoush and tahini sauce to serve with falafel, chicken shawarma, wraps and burger. There are so many ways […] Chana sundal recipe for naivedyam. Sundal or guggillu is a stir fried South Indian dish mostly made with lentils. These are very commonly made in almost every house hold during some festivals as these are offered to the gods or goddess. Based on the family customs and traditions these are made for festivals. We make […] Garlic mushroom recipe – This hot & spicy garlic mushrooms go good with just any thing plain rice, inside a sandwich bread or wrap, fried rice, noodles or serve as a starter. Made with very few ingredients and tastes super deliciou Continue reading >>
3 Diabetes-friendly Breakfasts Anyone Can Enjoy
Contrary to popular belief, people with diabetes aren’t restricted to special diabetic foods, and they don’t have to follow any specific meal plan. Just like anyone else, those living with diabetes should consume meals that include lean protein, non-starchy vegetables, whole grains, healthy fats and fruit, and should maintain diets low in saturated and trans fat, and moderate in salt and sugar. But there are some additional things to consider at meal-time. For instance, according to a study published in 2015 in The Journal of Nutrition, for people with diabetes, eating more protein at breakfast can help stabilize blood glucose levels after both breakfast and lunch. Check out these three protein-powered breakfasts that are a tasty and nutritious way to pump up your morning protein intake. Healthy hint: If you’re on Nutrisystem, count these morning must-haves as one breakfast or, if you’d rather enjoy them as snacks, one PowerFuel and one SmartCarb each ( as pretty much the perfect flex meals). Vegged-Out Omelet Prepare a small omelet using a half cup of egg whites and any of your favorite non-starchy veggies (think peppers, onions, tomatoes or spinach), then pair it with a slice of whole wheat toast. Breakfast bonus: Make sure your raw veggie add-ins amount to one cup, and you can cross off one of your veggie servings for the day! Berry Good Breakfast Mix one half cup of low-fat, reduced sodium cottage cheese with one cup of fresh berries (like raspberries, blueberries and strawberries), then top with a sprinkle of cinnamon and fresh mint. PB&C Breakfast Sandwich Toast one, 100% whole wheat English muffin, then spread one tablespoon of peanut butter across both halves. Then sprinkle with desired amount of cinnamon. Continue reading >>
Potatoes And Diabetes
Potatoes are another staple we've all grown to love over the years. BUT if you have diabetes, potatoes are a no no if you want to lower blood sugar and A1C. Why? Quite simply, they are a high carbohydrate food, and they are also high glycemic index as well, meaning they cause rapid rises in blood sugar. If you go searching out on the web, you will still see lots of diabetic recipes containing potatoes. There are thousands of recipes and meals out there promoted to be diabetic friendly, but they're not. Here you'll only find low carb recipes that are going to help you gain better control. So let's briefly explore some potato nutrition facts and then share some potato alternatives and a recipe you can try. Potato Nutrition Facts Potatoes range from 21 g carbs through to around 35 g carbs per one medium potato. There is such a wide range in carb count because it depends on the type of potato. Even at 21 g that's quite high for a single potato – chances are you'd probably want to eat more. It's also the same for glycemic index (GI) – it ranges from 60 right up to 95. Anything below 55 is considered a low GI, and the higher it gets over 55, the more rapidly it is going to send your blood sugar soaring. Even 60 is a high GI, and 95, well that's crazy high. So unfortunately, eating potatoes is not going to help you lower blood sugar or A1C and keep things under control. Sorry to be the bearer of the bad news if you didn't know this already. But there are some tasty alternatives. Sure, there's nothing quite like potato. But we can adapt and use other things – here comes cauliflower again! Cauliflower Cauliflower is a very adaptive, versatile vegetable – we talked about that recently in our rice alternatives post and hopefully you gave the cauliflower rice a try. Because Continue reading >>
Understanding Mesothelioma Cancer
I get the following question a lot so I thought it would be ideal to make it the highlight of this article.What is mesothelioma? Mesothelioma (also known to be called malignant mesothelioma) is a fairly rare form of cancer that affects the mesothelium. Mesothelium… mesothelioma… you see the connection. The mesothelium is the thin tissue layer that lines (covers) most internal organs. Mesothelioma can be very aggressive and deadly in its attacks, and although treatments are available for its early stages, progression into more chronic stages will result in certain death. Types of Mesothelioma There are different types of mesothelioma based on the particular organ affected. The common types are pleural mesothelioma (which affects the lungs), peritoneal mesothelioma (which affects the abdomen), pericardial mesothelioma (which affects the heart), and less frequently, testicular mesothelioma (which affects the lining of testicles). The most common form of mesothelioma is that of the lungs (pleural mesothelioma), while the peritoneal,pericardial, and testicular forms are rare. Mesothelioma Causes Medical research has shown that mesothelioma is caused by exposure to asbestos. Asbestos are a group of naturally occurring minerals that have been recognized for their strength and fire resistance. Its fire retardant qualities made the use of asbestos common in products such as roofing materials, cements and even fabric. Over the past few decades however, its use has greatly declined in the manufacturing of these products since it has been implicated as the principal culprit causing mesothelioma. Prolonged exposure to asbestos is known to greatly increase the risk of contracting the disease. According to the Centre for Disease Control and Prevention (CDC), almost 2000 people are Continue reading >>
The 14 Best Restaurant Meals For Diabetics
Breaking news: you don’t need to fret about your blood sugar spiking when you eat out! The team at Eat This, Not That! has got the 4-1-1 on the healthiest meals diabetics can order. If you have Type 1 diabetes mellitus (DM) or Type 2 DM, eating out can be a struggle. For example, you may not be as willing to sample an appetizer, or order that bowl of pasta because you’re not sure how many grams of carbs are hidden between each twirl of noodles. And dessert? Forget about it. There’s probably way too much sugar for your pancreas to handle. Enough is enough. You’re allowed to indulge and order that carby dish you’ve been craving for since yesterday. All you need to do is a little bit of research before tackling the menu. The best news of all is you’re not alone. According to the CDC, 29.1 million people have diabetes in the United States—that’s 10% of the entire population. Fortunately, Type 2 DM may be reversible if you eat a variety of fruits, vegetables, grains, and lean protein while avoiding processed foods. Until then, here are a handful of diabetic-friendly meals you can order from your favorite restaurants. And make sure to read up on the 15 Secret Diabetes Remedies for more helpful tips on how you can manage your Type 2 Diabetes. Nutrition: 370 calories, 15 g fat (5 g saturated fat), 1,460 mg sodium, 33 g carbs (4 g fiber, 6 g sugar), 27 g protein Full disclosure here: Above are the nutrition facts for the full size dish, and this salad contains both noodles and cheese for a total of only 33 grams of carbs. Shoutout to Noodles and Company for keeping this dish low carb! One thing that could be improved is the sodium content because it’s a bit high. If you’re feeling like going all out and having a bowl of pasta at Noodles (which we wouldn’t b 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 >>
Healthy Sweet Potato Casserole
Sweet potatoes are a popular ingredient in fall recipe favorites such as sweet potato casserole—a Thanksgiving staple. Unlike a lot of holiday foods, however, sweet potatoes are packed with nutrients. But similar to other holiday recipes, sweet potato casserole can be loaded with calories. This updated version of the classic Thanksgiving side dish is healthier and gluten-free since no flour is used. The sweet potatoes provide a natural sweetness, so added sugar isn't necessary, but if you'd like an extra hint of sweetness and aren't worried about a few extra carbs you can add maple syrup to the mix. Also known as sweet potato crunch, this tasty casserole combines spiced sweet potatoes with a crunchy pecan topping. 3 pounds sweet potatoes (try to find ones that are about the same size, so they cook evenly) 1 1/2 cups raw pecan pieces, divided 1/4 cup maple syrup (optional) 2 teaspoons ground cinnamon, divided 1 teaspoon Himalayan salt, divided 2/3 cup coconut milk 1/2 teaspoon ground nutmeg 1/4 teaspoon ground black pepper 1 large egg Preparation Preheat oven to 400 F. Poke the sweet potatoes several times with a sharp knife or fork and roast in the oven until soft, about 45 minutes to 1 hour depending upon the size of the potatoes. Let the sweet potatoes cool for 10 to 15 minutes. Split them and scrape out the flesh into a bowl; discard the peels. Lower the oven to 375 F. Make the topping: Pulse 1 cup of the pecans in a food processor or blender until they are ground into a meal. Add the maple syrup (if using), 1 teaspoon cinnamon, a pinch of salt, and 1 tablespoon of the coconut oil and process until blended. Mix the remaining 1/2 cup of the pecan pieces in by hand. Put the sweet potato flesh into the food processor or blender (you don't need to wash the food process Continue reading >>
15 Delicious Diabetes-friendly Dinner Ideas
For many people, dinner is a time to sit down as a family and reconnect — and it turns out that this routine is good for your health. Studies have shown that eating alone in front of the TV and eating on the go are associated with greater incidences of obesity and type 2 diabetes in both children and adults. Now that you are working to manage your type 2 diabetes, it’s even more important to sit down with people you care about and enjoy a well-planned meal together. Here are 15 tasty, diabetes-friendly dinner recipes to get you started. Tip: When dinner is served, take the time to teach your family members about the healthy-plate method and the other smart-eating tips you’ve learned. You’ll be contributing to their ongoing health as well as your own — and teaching your kids good habits now may even prevent them from developing type 2 diabetes themselves. Learn more healthy habits in Step 5. Continue reading >>
