How Athletes With Diabetes Can Follow A Performance Diet
Many athletes with diabetes are cautious about exercise, fearing a drop in their blood sugars. However, by eating properly and monitoring your portions, you will be able to maintain sufficient blood sugar levels and continue to improve your performance. Educate yourself on how diabetes affects you as an athlete, and follow the steps below to control your disease and get the most out of your workouts. How Diabetes Affects Athletes Insulin is a hormone produced by the body to break down glucose and use it as fuel. It also promotes the storage of glycogen for recovery. People with Type 1 diabetes are unable to produce insulin; therefore, they require insulin injections. Timing your meals around exercise and insulin therapy while consuming correct amounts of carbohydrates and protein will allow you to train with intensity and succeed in your sport. Check Your Sugars Always check your sugars before exercise. Normal blood glucose levels range between 80 mg/dl and 120 mg/dl. If they are too low (70 or lower), eat a snack and digest it before beginning your workout. Athletes who struggle with diabetes should always carry carbohydrate-rich foods, such as hard candies, fruits and granola bars, to maintain sufficient blood sugar levels. Time Your Meals For a diabetes diet, what you eat is important, but so is when you eat. Skipping meals or going too long between meals can cause blood sugars to drop and then rapidly spike. Have a carbohydrate-rich meal or snack two to three hours before exercise. If the session lasts longer than one hour, plan to snack or consume a sports drink with calories during training. After your workout, eat something that has both carbohydrates and protein to prevent low blood sugars. Check your blood sugar levels following exercise to make sure they are i Continue reading >>
Fast Food Carb Counts
To learn more about the Diabetes Mall, please visit our About Us page. If you have comments or wish to help with this site, please contact us. Ver 50 © 2014, Diabetes Services, Inc., serving you on the net since May, 1994 Continue reading >>
Junk Food And Diabetes: Recommendations And Tips For Eating Out
Junk food and diabetes: Recommendations and tips for eating out Reviewed by Natalie Olsen, RD, LD, ACSM EP-C More than 29 million people in the United States have diabetes, according to the Centers for Disease Control and Prevention (CDC). It is a condition where the body is unable to make enough insulin, or to use it properly. Insulin is necessary both to regulate levels of sugar (glucose) in the blood and to use this sugar to fuel the body's cells. Healthful eating is one of the easiest and most effective ways to prevent or manage the symptoms of diabetes . However, by making smart decisions, it is possible for those with diabetes to enjoy their favorite junk foods from time to time. Diabetes-friendly options at popular chain restaurants Junk food is high in calories and sugar but low in nutrients, so should be consumed as infrequently as possible. Fast food, processed foods, and prepared snack foods all fall into the category of junk foods. They are high in calories , sugar, and fat but low in nutrients. Therefore, these types of foods should be consumed infrequently, especially when trying to manage diabetes. Junk foods may contribute to diabetes in the following ways: Rapid effect on blood sugar levels. Highly processed foods that are high in calories and low in vitamins , minerals, and fiber are digested quickly and can cause a rapid rise in blood sugar levels. Poor portion control. Junk foods are usually not very filling and frequently come in larger portion sizes than recommended. Both these factors may lead people to overeat junk foods, something that can negatively impact on diabetes - a condition where portion control is important. Weight gain. Due to its poor nutritional qualities and its ability to encourage overeating, people who eat junk food may gain we Continue reading >>
Beating Diabetes: Vegan Diet Improves Blood Sugar Control
Caroline Trapp is convinced that consuming a vegan diet reduces the incidence of type 2 diabetes and its complications. A recent National Institutes of Health-funded study by the Physicians Committee for Responsible Medicine (PCRM), George Washington University and University of Toronto confirms her conviction. A nurse practitioner, Trapp has been treating patients with the disease for 20 years. She found even though she was writing increasing numbers of prescriptions for oral medications and insulin, diabetics continued to develop kidney and heart problems and required even more medication. Frustrated, she began researching the disease and discovered PCRM's recommendation for a plant-based, high fiber, low-fat diet. At the same time Dr. Neal D. Barnard was just completing the PCRM study which demonstrated the vegan diet was more effective in controlling blood sugar and cholesterol in type 2 diabetic patients than a diet based on American Diabetes Association guidelines. When the opportunity arose to become part of a PCRM pilot project that spun off from the research Trapp was eager to introduce healthy eating to diabetics seen at the Millennium Medical Group in Southfield. The cooking classes ran seven-weeks and included a field trip to Panchero's Mexican Grill in Southfield. The pilot project took place in Washington, D.C. where PCRM and George Washington University are located. "We focus first on foods that don't come from animals," said Trapp, director of diabetes care for Premier Internists and Northwest Internal Medicines, Divisions of Millennium Medical Group. "The concern is that something as healthy as chicken or fish has almost as much fat as beef. Low fat diets have not been effective in curing diabetes. The old way of thinking is focusing on sugar and starch Continue reading >>
Starbucks Apologizes For 'diabetes Here I Come' Joke On Customer's Cup
Starbucks has issued an apology for a message written on one Florida customer’s grande white mocha cup, on which a barista reportedly replaced their name with “Diabetes here I come.” The customer, who was anonymously interviewed by local news outlet Action News Jax, said the joke was especially painful because he has two sisters who suffer from Type 1 diabetes. A Starbucks spokesperson said in a statement to Mashable that the company was working to directly apologize to the customer. “We strive to provide an inclusive and positive experience for our customers, and were disappointed to learn of this incident,” the statement says. “We are working directly with the customer to apologize for his experience, and with our partners (employees) to ensure this does not happen again.” The man says that he did not order the drink himself, but that an employee at his company picks up coffee for him and his colleagues. He says he did return the cup himself, though, with a message handwritten on the side: “2 of my sisters are diabetic, so…not funny.” [Mashable] Continue reading >>
5 Breakfasts You Won't Believe Are Diabetic Friendly Too
Here are 5 breakfasts that not only help you control your blood sugar levels, they also help you keep your weight in check. How? These meals are high in fiber. Studies show that meals high in fiber can help you lower blood sugar (and A1C levels). Fiber also helps you feel full faster and stay full longer, so you can eat fewer calories...and lose weight. 1. Garden Scramble Breakfast Heat up a pan on medium heat and spray with cooking oil. Add ½ cup of egg beaters and 1 cup of raw spinach leaves. Salt and pepper to taste. Cook until omelet is done. Serve with 1/4th of an avocado, 1/4th cup pico de gallo, 1 cup sliced strawberries and 1 slice toasted Ezekiel 4:9® bread. Ezekiel 4:9® bread is made from sprouted grains and sprouted beans. This makes is a lower glycemic item, and will spike your blood sugars less than other bread products would. And weight comes off more easily. 2. Apple Pie Steel Cut Oat Breakfast This yummy breakfast oatmeal tastes like apple pie and cooks overnight while you’re sleeping. It uses steel cut oats, which raise your blood sugars less than rolled oats. Lower blood sugars means less insulin. And since insulin is a fat storing hormone, weight loss becomes easier when your bloodstream is not flooded with it. Serve ½ a cup with a fresh granny smith apple and small handful of walnuts. 3. Super Pancakes Instead of relying on processed flour, which raises your blood sugar levels, these nutty super pancakes are made from ground up navy beans and oats. Top 2 pancakes with one sliced banana and ½ cup of berry topping . If bananas are hard on your blood sugars, use blackberries or raspberries instead. As a rule of thumb berries are more slimming, since they have more fiber and less starch than the banana. 4. Breakfast Tacos Corn tortillas Continue reading >>
How To Order Fast Food When You Have Diabetes
Although anyone may develop type 2 diabetes, this kind of diabetes is often caused by poor lifestyle choices, such as being overweight and not being physically active. Controlling your diet by avoiding typical fast-food choices can play a large role in helping control your blood sugar levels — a must when managing type 2 diabetes. Taking this important step may even reduce the amount of medication you need to take each day. But there are many reasons that you might need to rely on fast-food restaurants. For instance, you may work late hours or be pressed for time, and fast food might be the most convenient, or even the only, option available to you. There's no denying that these quick-bite chains seem to be everywhere — the United States has about 7.52 fast-food restaurants per 100,000 residents, according to a study published in December 2011 in the journal Critical Public Health. If you do find yourself needing to order at the drive-thru, don't fret. The key is knowing what to order to get the nutrition you need without jeopardizing your health. Type 2 Diabetes: Better Fast-Food Choices Common sense says that fast food isn't likely to be on the preferred-foods list for people with diabetes. After all, a typical fast-food breakfast can put you at or over your daily limit for fat, cholesterol, and carbohydrates. But many fast-food restaurants offer smart choices that can help you get the nutrition you need with the convenience you desire. For starters, fast food doesn’t have to mean fat-laden fare. Planning ahead is key, says Jenny Dejesus, NP, CDE, a diabetes educator at Weill Cornell Medical Center in New York City. Many fast-food chains now feature healthier choices, and these are the restaurants you want to go to. “If possible, look at the menu ahead of time Continue reading >>
Low Carb Taco Bell Items
A low-carb diet can be difficult to follow, especially when it comes to eating out. Depending on the diet, many low-carb diets restrict carbohydrate intake to fewer than 50 to 150 grams per day, and sometimes as few as 20 grams per day. Although finding foods with fewer than 20 grams of carbs can be challenging at a fast food chain like Taco Bell, it is not impossible. Multiple menu choices will help keep your taste buds happy without busting your carb allowance. Not all of the tacos on Taco Bell's menu have fewer than 20 grams of carbs, however there are quite a few from which to choose. Most of the carbs are contained in the taco shells or tortillas. The Chicken, Fresco Chicken, Beef, Grilled Steak and Fresco Grilled Steak soft tacos all have 18 to 19 grams of carbohydrate per taco. Even lower in carbs are the Crunchy, Fresco Crunchy, Crunchy Taco Supreme, Volcano, Doritos Locos and Doritos Locos Taco Supreme tacos, which have 12 to 15 grams of carbohydrate per taco. Sides and Beverages There are few side dishes at Taco Bell that you can get for 20 grams of carbs or fewer. Mexican Rice and Pintos 'n' Cheese both contain exactly 20 grams of carbohydrate per serving, and a Cheese Roll-up contains 18 grams of carbs. Although all regular beverages are high in carbohydrates due to their sugar content, Taco Bell does offer a few diet drinks, which contain zero grams of carbs, including Diet Pepsi and Diet Mountain Dew. Condiments Condiments can often help add bulk and flavor to food items without adding a lot of carbohydrates. All of Taco Bell's sauces and condiments contain no more than 2 grams of carbs per serving, and many are low in calories, as well. Adding extra vegetables, such as lettuce and tomato, will help fill you up without adding a significant number of carbs Continue reading >>
Is A Low-sugar Diet Good For Diabetics?
Let's get right to the point. If you have diabetes and are wondering if cutting back on sugar intake is a good idea, the immediate answer is: Yes! But wait, we're not talking about eliminating carbs. The American Diabetes Association does not recommend a low-carb diet for those living with type 2 diabetes, but it does recommend reducing added sugars in your diet. Maintaining high blood sugars can be dangerous for people living with diabetes, but believe it or not, having low-blood sugar levels can be even more detrimental. For this reason, maintaining a fine balance is really important, and cutting back on free or added sugars, rather than all carbohydrates, may help keep those levels stable. Here’s the issue with free sugars: They deliver energy really fast. Free sugars raise blood sugar levels quickly, which can be dangerous for anyone, but particularly a person living with diabetes whose pancreas has a harder time keeping up with the insulin requirements. By reducing free sugars, and incorporating more fiber, protein, and good fats that help slow the absorption of carbohydrates and sugars, people living with type 2 diabetes may be able to better control their blood sugar and insulin levels. A low-sugar diet may also help promote weight loss since dieters are naturally reducing calorie-dense sweets and choosing more satisfying foods. While the role of weight loss in glucose regulation in pre-existing cases of diabetes is controversial and in many cases not associated with improvements in blood glucose control, the American Diabetes Association does recommend making lifestyle changes to promote modest weight loss. Some studies have successfully found that modest weight loss (about 5 percent of body weight) may help reduce insulin resistance and improve A1C levels. Re Continue reading >>
Eating Well At Fast Food Restaurants
Here’s a little secret for those of you looking to eat right: Fast food restaurants don’t have to be your enemy. That’s right, those brightly lit temples paying tributes to burgers, and fries, and nuggets can provide decent meals if you’re in a rush. The key, as always, is to be careful and informed about the choices you make. No one-possibly not even the restaurants themselves-will say you should eat fast foot three times a day, seven days a week. And it’s best to prepare your own healthy food at home as often as you can. But people with diabetes are all-too-familiar with compromise. We have to compromise to live, given how demanding this condition can be. And the restaurants themselves have made the task easier in recent years. They have added more and healthier options. They have made nutrition facts more easily available. They aren’t charities, of course-the job of these chains is still to sell you as much fattening food as possible-but the situation is better than it used to be. Here’s a list of six of the healthiest meals from major fast-food chains. I’ve arranged them based on amount of carbs, going from lowest to highest. Carbohydrates aren’t the only important nutrition information, of course, but they are how most people with diabetes calculate insulin dosage, and they do have the most direct impact on blood sugar. A couple of disclaimers before we begin. First, these meals are not, by most standards, “low-carbohydrate.” They should be thought of as lower or moderate carb. Second, you can always go to a restaurant and order a plain green salad, without dressing, and be healthy. My goal here is to point out actual menu items that you might want to eat.. All of the figures are taken from the chains’ respective websites, which means they s Continue reading >>
Fast Food Ideas For Diabetics
Diabetes is a health condition which affects millions of adults as well as individuals from younger age groups in America. It can lead to other health conditions which can greatly affect the quality of a person’s life, and to counter it, staying within your doctor’s advised practices is a much. This often includes medication and the right kind of diet. One of the hardest parts of being a diabetic would be to stick to a healthy diet—especially if you often buy from fast food places or restaurants close to work or for when you need ready-to-eat meals. Being aware of the nutritional information of fast food ideas for diabetics will help you stay within your healthy diet plan and can also help you and your loved ones enjoy eating out without the fear of risking your health! Fast Food Ideas for Diabetics You wouldn’t have to give up on fast food items if you are a diabetic. If you are trying to stay healthy, all you need to do would be to have the right fast food ideas and you can still enjoy those treats. Staying within your healthy diet is possible if you try the following ideas and fast food options: Chick-Fil-A’s Grilled Chicken Sandwich A lot of restaurants offer grilled chicken sandwiches which are usually prepared from chicken breasts which contain minimal amounts of fat. The trick when you order sandwiches of any kind would be to not have the mayo. This sandwich from Chick-Fil-A has only 400 calories—good enough for a full meal which has only 3.5 grams of fat, 6 grams of fiber, and 30 grams of protein. This also comes along with a large fruit cup—already included in the 400-calorie count! Actually, this is not something you would find on their menu. It’s something you can make by buying their plain potato and then having a small chili. It will give yo Continue reading >>
Super Bowl 50: The Carb Count
Super Bowl parties are notoriously rough for people with diabetes — pizza, burgers, nachos, fries, chips, beer, more chips, more beer… and that’s all before dessert. It’s like the Big Bang of carb bombs. And even if you’re trying your hardest to stay low carb and on track, it can feel impossible — every commercial break presents another set of masterfully orchestrated temptations. This year, advertisers are spending $5 million per 30-second spot (almost $170K per second!) or approximately $500,000,000 just to get us to eat that burger, grab another handful of chips, drink one more beer … which is all good (we like watching the ads) except for the fact that most of those foods are not good choices when considering the impact on blood sugar. **Hint – #itscarbs We all like a good party and the snacks that go with it, so what can you do to ensure that you don’t have a carbtastrophy? The good news is you can definitely stay within your carb limits as long as you’re prepared, and know that despite a $500,000,000 budget designed to convince you to eat more carbs, you will be armed with the information and ability to make great choices! Last week at One Drop, a few of us got together and ran some “experiments” to “scientifically determine” carb counts for all the major snacks advertised at this year’s Super Bowl.* We sampled everything, and though most of the snacks were pretty awful (Skittles, anyone?), we did manage to find some low-carb options hidden among them! Check out our video for a sneak peek at One Drop’s super sophisticated “Carb Counting Lab.” *Note: No actual science occurred in the making of this video or “scientific” study done here. All jokes aside, check out our slideshow with all the brands being advertised during Super Continue reading >>
What I Ate When I Couldn't Eat Anything: Facing Gestational Diabetes As A Food Lover
Whether food is your comfort, your hobby, or your profession, gestational diabetes is tough. Here's what you can eat. [Photograph: Shutterstock] In the first few months of my pregnancy, friends often asked me how I was dealing with life without wine, beer, and cocktails; without buttery pieces of toro at my beloved neighborhood sushi bar; without the various other foods most people avoid when they're carrying a baby. Early on, none of those things mattered much to me; I was too sick to crave much more than mac and cheese. Coffee and wine started to taste oddly bitter and flat to me, but it didn't seem that awful to wait 40 weeks to get back to enjoying them. My local bar always managed to serve me some creative alcohol-free concoction. (Pineapple juice and savory Cel-ray? Highly recommended.) I took advantage of California's citrus season, buying pounds of floral Oro Blanco grapefruits and tangerines for making fresh juice. Fruit never tasted better: I sent my husband on wild goose chases for out-of-season mangoes, and celebrated the early arrival of local strawberries by eating a pint every day. And I had ice cream: pints of salted caramel at home, cones of Bi-Rite's insanely rich buffalo-milk soft serve during walks around the park. In challenging moments in those first few months, Max reminded me that "at least it's an excuse to eat all the ice cream you could desire." (I never did convince him to ship me some homemade pints of this crazy chocolate number from New York.) But in mid-March I found myself undergoing a hazing ritual pretty much all pregnant women experience: you show up at the hospital with an empty stomach, get your blood drawn, and then chug a bottle of extra-strong Kool-aid-like glucose solution to see how your system reacts to the sugar over a couple Continue reading >>
8 Best Fast Food Options For Diabetics
When it comes to your diabetes care, it's important to keep both your blood sugar and weight in a proper balance. Fast food restaurants (generally) won't help you do either. But, if you find yourself without many dining options, it's good to know what diabetic-friendly choices are offered by these chains. Check out these eight fast food meals that are some of the best offerings on the menus. 1. Kentucky Fried Chicken Don't be tempted by the fried poultry at this home-style chain. Instead, opt for the Kentucky Grilled Chicken Breast (220 calories, 40 grams of protein) and choose either green beans (25 calories, 4 grams of carbs) or a house salad (15 calories, 3 grams of carbs) as a side dish. This sandwich shop's customizable options are great because you can choose what will meet your personal dietary goals. Keep carbs to a minimum and steer yourself toward one of their salad options. Try their Roast Beef Salad (140 calories, 11 grams of carbs, 19 grams of protein). Ordering your food "fresco style" from this Mexican chain will replace heavy sauces and excess cheese with tomatoes, cilantro, and onions. There are several good options here, but our favorite is the Fresco Shredded Chicken Soft Taco (140 calories, 15 grams of carbs, 10 grams of protein). 4. Panda Express This Asian-inspired chain has a few healthy choices among the rows of greasy noodles. One 5.4 ounce serving of broccoli beef (150 calories, 13 grams of carbs, 9 grams of protein) without rice and one veggie spring roll (95 calories, 13.5 grams of carbs) can satisfy your hunger and keep your carb counts in line. 5. McDonald's While McDonald's is known for its burgers, you're better off choosing chicken at this fast-food joint. Order the Premium Grilled Chicken Classic Sandwich without mayonnaise (300 calorie Continue reading >>
Dining Out With Diabetes: Mexican Restaurants
Let’s face it, eating out is something we all like to do. It’s relaxing, convenient, and fun to let someone else worry about what to cook. For people with diabetes, it’s important to keep an eye on your plate – whether you’re at home or at a restaurant. It can be a challenge to find healthy options, but it’s not impossible. Mexican Dining: Learn the Language Should you order the Grande Chicken Taco Salad or the Chicken Fajita Salad? Or maybe you should you try the Chimichanga? The salads basically sound the same, right? No, not exactly. Both of the salads, from On the Border, are made with chicken and lettuce, but one of them comes in a big (grande) taco shell. The Grande Chicken Salad has about 1280 calories and 75 grams of carbs, while the Fajita Chicken Salad has about 750 calories and 25 grams of carbs. The fried tortilla shell makes a big difference in calories! Otherwise, a chicken salad with veggies and even beans is a healthy meal option. Chimichangas (1350 calories and 130 grams of carbs), along with their smaller relatives empandas and taquitos, are deep fried tortillas that are filled with meat, cheese, and some veggies. They can be much higher in calories, carbs, and fats than regular tacos and burritos. At Taco Bell, the Gordita (Spanish for “little fat one”) is wrapped in a thicker pita-style tortilla, which has 340 calories and 30 grams of carbs vs 200 calories and 15 grams of carbs in a regular crunchy taco. Avoid items with mega, grande, double-decker or supreme in their names – you will usually end up with at least 100 more calories per serving than the regular version. Familiarize yourself with descriptions of entrees before you order, as this way you can avoid extra calories and carbs. The Icing on the Taco Toppings at Mexican resta Continue reading >>
