31 Healthy Ways People With Diabetes Can Enjoy Carbs
Photo by cookieandkate.com Whether you've just been diagnosed with diabetes or you've been managing it like a pro for years, chances are you always need new recipes to add to your repertoire. Or maybe you have a family member/friend/date who has diabetes, and want to cook dinner for them. Fear not. You don't have to cook special, "diabetic" meals. Or, despite popular myths, obsessively avoid carbs. Many people think that if you have diabeetus (as Wilford Brimley would say) that means you can't eat carbohydrates. But, in fact, people with diabetes should get about 50% of their daily caloric intake from carbs — like anyone else looking to follow a healthy diet. You just need to consider three things before chowing down: the type of carb, adding a protein, and portion sizes. These factors all impact blood sugar and can help keep sugars within normal range (aka glycemic control), which is the ultimate goal in diabetes management. NBC Studios / Via uproxx.com Here's what's going on: When you eat carbs, your body breaks them down into sugar (aka glucose) which is used for energy. Glucose is the ideal energy source for most bodily functions, including — most important — brain power. And insulin is a hormone that takes care of keeping your blood glucose in a safe range by transporting glucose from the blood into your body's cells. When a person has diabetes, their insulin is either not working effectively, is being produced inefficiently, or in some cases not being produced at all (depending on the type of diabetes). As a result, they have elevated levels of glucose in the blood. That's likely where the whole no-carbs-or-sugar misconception came from. "Just don't eat carbs or sugar and you'll be fine," right? Nope. It's not a carb thing, it's an insulin thing. Your body d Continue reading >>
26 Best And Worst Foods For Diabetics
Despite conventional wisdom, a diabetes diagnosis doesn’t mean you have to commit to a bland and boring diet. There are loads of delicious foods that are safe and healthy to eat—you may just not know what they are yet. But that’s okay, because we’re here to help! Read on to discover the best and worst drinks, grains, proteins, and produce picks for your diet, according to top nutritionists. Once you’ve read through the list and added some things to your shopping list, click over to these 15 Cooking and Eating Tips If You Have Diabetes to find out how to transform the Eat This picks into delicious, satisfying meals. According to the American Diabetes Association, it’s important to choose the most nutritious whole grains possible. Although grains help to maintain steady blood-sugar levels and provide heart-healthy fiber, white flour-based products can’t claim the same. Because the bran, germ, and endosperm have been compromised, these foods elevate blood-sugar levels and should only be consumed on occasion. “Oats contain a type of fiber called beta-glucan, which seems to have an anti-diabetic effect,” explains Jackie Newgent, RDN, CDN, author of The All-Natural Diabetes Cookbook., adding,* “I advise people with diabetes to steer clear of added sugars by enjoying savory rather than sweet oatmeal.” For some tips on whipping up a delectable bowl of oats, dig into these 20 Savory Oatmeal Recipes for a Flat Belly. Though you likely assumed sugary donuts and muffins weren’t the best way to kick off your day, we bet you didn’t realize just how awful certain pastries can be. “Cinnamon rolls, for example, can contain more saturated fat and added sugars than people with diabetes should have in an entire day,” cautions Newgent. Yikes! Always turn down t Continue reading >>
Carbohydrate Counting & Diabetes
What is carbohydrate counting? Carbohydrate counting, also called carb counting, is a meal planning tool for people with type 1 or type 2 diabetes. Carbohydrate counting involves keeping track of the amount of carbohydrate in the foods you eat each day. Carbohydrates are one of the main nutrients found in food and drinks. Protein and fat are the other main nutrients. Carbohydrates include sugars, starches, and fiber. Carbohydrate counting can help you control your blood glucose, also called blood sugar, levels because carbohydrates affect your blood glucose more than other nutrients. Healthy carbohydrates, such as whole grains, fruits, and vegetables, are an important part of a healthy eating plan because they can provide both energy and nutrients, such as vitamins and minerals, and fiber. Fiber can help you prevent constipation, lower your cholesterol levels, and control your weight. Unhealthy carbohydrates are often food and drinks with added sugars. Although unhealthy carbohydrates can also provide energy, they have little to no nutrients. More information about which carbohydrates provide nutrients for good health and which carbohydrates do not is provided in the NIDDK health topic, Diabetes Diet and Eating. The amount of carbohydrate in foods is measured in grams. To count grams of carbohydrate in foods you eat, you’ll need to know which foods contain carbohydrates learn to estimate the number of grams of carbohydrate in the foods you eat add up the number of grams of carbohydrate from each food you eat to get your total for the day Your doctor can refer you to a dietitian or diabetes educator who can help you develop a healthy eating plan based on carbohydrate counting. Which foods contain carbohydrates? Foods that contain carbohydrates include grains, such as b Continue reading >>
Best Foods For Type 2 Diabetes
Beans If you’re looking for foods that raise blood-sugar levels slowly and gently like rolling waves, choose high-quality carbohydrates instead of low-quality carbs like refined grains and sugary foods. Whenever possible, you’ll want to couple these carbs with protein and/or healthy fat. Beans (including black, white, navy, lima, pinto, garbanzo, soy, and kidney) are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize your body’s blood-sugar levels and keeps hunger in check. Beans are also inexpensive, versatile, and virtually fat-free. Continue reading >>
Carbohydrate Controlled Diets
Tweet One area of confusion for diabetics and their diets is carbohydrates. So, should you eat carbohydrates or avoid them? Carbohydrates have a direct influence on blood sugar levels and so diets followed by people with diabetes tend to focus either on the quantity of carbohydrate intake or the speed at which carbohydrates are absorbed by the body. In the UK, patients diagnosed with diabetes are generally recommended by health professionals to follow a low GI diet rather than a low-carb diet. What is a carbohydrate controlled diet? A carbohydrate controlled diet is a diet in which carbohydrate intake is either limited or set at a particular value. Setting carbohydrate intake at set values or limits can be used by people with diabetes help stabilise blood glucose levels. Examples of carbohydrate controlled diets include: Fixed carbohydrate intakes A diet involving fixed intakes of carbohydrate through the day can help to simply diabetes control and may be helpful to people on insulin, and particularly those on fixed dose insulin regimens. Having a fixed intake of carbohydrate each day offers less flexibility in terms of meals but can offer more consistency over blood glucose control. People with type 1 diabetes will still need to have competence in carbohydrate counting. Restricted carbohydrate diets Restricted carbohydrate diets set a limit on how much carbohydrate you take in over the course of a day or for each meal. Low carbohydrate diets are a form of restricted carbohydrate diet. Restricted carbohydrate diets may specify a maximum value of carbohydrate intake. However, sometimes this is not needed, particularly if the diet suggests avoiding many of the kind of foods with higher carbohydrate intakes. How do restricted carbohydrate diets work? Restricting carbohydra 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 >>
The 10 Best Carbs For Diabetics
Forget what you've been told—a diabetes diagnosis does not mean you've been sentenced to a life without carbs. Well, doughnuts may be off the list, but the right carbs can and should be part of a balanced diet for everyone, explains Anna Taylor, RD, a registered dietitian at Cleveland Clinic. In fact, for those with (type 1 or 2) diabetes, getting enough good-for-you carbs is essential for keeping blood sugar levels under control. The key is to pick carb-containing foods that are also rich in fiber and/or protein, nutrients that actually slow the digestion and absorption of carbohydrates, resulting in a more gradual rise and fall of blood sugar levels. Here are Taylor's top 10 diabetes-friendly carb picks, all of which pack additional nutrients that can help prevent chronic conditions or diabetes complications down the line. Lentils and Beans gettyimages-84763023-lentils-zenshui-laurence-mouton.jpg Lentils and beans are excellent sources of protein and fiber. The 19 grams of carbs from a half cup serving of cooked lentils come with 9 grams of protein and 8 grams of fiber (3 grams per serving is considered a "good" source of fiber; 5 and up is considered an "excellent" source, per FDA guidelines). One thing to note: You get the same benefits from canned beans as you do from cooked, dried beans—but you may want to rinse them first, which can eliminate more than 40% of the sodium. (Diabetes doesn't have to be your fate; Rodale's new book, The Natural Way To Beat Diabetes, shows you exactly what to eat and do to prevent the disease—and even reverse it.) Peas Black-eyed, split, and classic green peas have protein and fiber benefits similar to those of beans and lentils. One cup of green peas (before cooking) packs 8 grams of protein, 7 grams of fiber, and 21 grams of c Continue reading >>
How To Count Carbs In 10 Common Foods
What are carbohydrates? Carbohydrates are sugar-based molecules found in many foods, from cookies to cantaloupes. If you have diabetes, planning your carb intake—and sticking to the plan—is critical to keep blood sugar on an even keel and to cut your risk of diabetes-related problems like heart disease and stroke. Whether or not you have diabetes, you should aim to get about half your calories from complex carbohydrates (which are high in fiber), 20-25% from protein, and no more than 30% from fat, says Lalita Kaul, PhD, RD, a spokesperson for the American Dietetic Association. How to read a food label The Nutrition Facts label lists the total amount of carbohydrates per serving, including carbs from fiber, sugar, and sugar alcohols. (If you're counting carbs in your diet, be aware that 15 grams of carbohydrates count as one serving.) Sugar alcohols are often used in sugar-free foods, although they still deliver calories and carbs. Sugar alcohols and fiber don't affect blood sugar as much as other carbs, because they're not completely absorbed. If food contains sugar alcohol or 5 or more grams of fiber, you can subtract half of the grams of these ingredients from the number of total carbs. (See more details at the American Diabetes Association and University of California, San Francisco.) How many carbs per day? If you eat 2,000 calories a day, you should consume about 250 grams of complex carbohydrates per day. A good starting place for people with diabetes is to have roughly 45 to 60 grams of carbs per meal and 15 to 30 grams for snacks. While snacks are key for people with diabetes who use insulin or pills that increase insulin production (otherwise, they run the risk of low blood sugar), they aren’t essential for non-insulin users. The goal for anyone with diab Continue reading >>
Carbohydrates And Diabetes: What You Need To Know
Carbohydrates are our main source of energy and provide important nutrients for good health and a healthy, balanced diet. All the carbohydrates you eat and drink are broken down into glucose. The type, and amount, you consume can make a difference to your blood glucose levels and diabetes management. The two main types of carbohydrates Starchy foods: these include bread, pasta, potatoes, yams, breakfast cereals and couscous. Sugars: these can be divided into naturally occurring and added sugars: Naturally occurring: sugars found in fruits (fructose) and some dairy foods (lactose). Added sugars: found in sweets, chocolate, sugary drinks and desserts. Fibre This is another type of carbohydrate, which you can’t digest. Insoluble fibre, such as is found in wholemeal bread, brown rice and wholegrain cereals, helps keep the digestive system healthy. Soluble fibre, such as bananas, apples, carrots, potatoes, oats and barley, helps to keep your blood glucose and cholesterol under control. Make sure you eat both types of fibre regularly. Good sources of fibre include fruit and veg, nuts and seeds, oats, wholegrain breads and pulses. How much? Everyone needs some carbohydrate every day. The actual amount that you need to eat will depend on your age, activity levels and the goals you – and your family – are trying to achieve, for example trying to lose weight, improve blood glucose levels or improve sports performance. The total amount of carbohydrate eaten will have the biggest effect on your glucose levels. Insulin and carb counting If you’re living with diabetes, and take insulin, you’ll need to take that into account when eating carbs. Learn about which foods contain carbohydrates, how to estimate carbohydrate portions and how to monitor their effect on blood glucose Continue reading >>
What To Eat, How Much, And When
Meal planning is one of the most important things you can do to keep your blood sugar in control. Paying attention to what you're eating, how much, and when might seem like a huge challenge at first, but these tips can help make it easier. Quality: What Can I Eat? Having diabetes doesn't mean you can't eat food you enjoy. You can keep eating the foods you like. Just make sure to include lots of nutritious, healthy choices. Healthy, nutritious choices include whole grains, legumes (dried beans, peas, and lentils), fruits, vegetables, non-fat or low-fat dairy, and lean meats, such as fish and poultry. These foods are high in vitamins, minerals, fiber, and lean protein, and low in saturated fat, cholesterol, and refined sugar. Healthier food choices aren't only good for people with diabetes. They're good for everyone. People who eat a variety of these foods every day have a well-balanced diet and get the nutrients their bodies need. Quantity: How Much Can I Eat? Learning about serving sizes is key to meal planning. Food labels on packaged foods and many recipes tell you what a serving size is. These labels tell you how many calories, carbohydrates, protein, and fat are in each serving. You'll need to know serving sizes to help you choose foods that keep your blood sugar from going too high after you eat. If you take fast-acting insulin to control your blood sugar, knowing the serving size will tell you how much insulin you need to take before you eat. Eating carbohydrates affects your blood sugar more than other foods. The more you eat, the faster and higher your blood sugar will rise. Eating fat and protein can affect how quickly your body turns carbohydrates into sugar. When you know the amount of carbohydrate, protein, and fat you're eating at a meal, you can learn to c Continue reading >>
Dietary Recommendations For Gestational Diabetes
Diabetes diagnosed during pregnancy is called gestational diabetes. Gestational diabetes occurs in about 7 percent of all pregnancies. It usually arises in the second half of pregnancy and goes away as soon as the baby is born. However, if gestational diabetes is not treated, you may experience complications. The first step in treating gestational diabetes is to modify your diet to help keep your blood sugar level in the normal range, while still eating a healthy diet. Most women with well-controlled blood sugar deliver healthy babies without any complications. One way of keeping your blood sugar levels in normal range is by monitoring the amount of carbohydrates in your diet. Carbohydrate foods digest and turn into blood glucose (a type of sugar). Glucose in the blood is necessary because it is the fuel for your body and nourishment your baby receives from you. However, it's important that glucose levels stay within target. Carbohydrates in Food Carbohydrates are found in the following foods: Milk and yogurt Fruits and juices Rice, grains, cereals and pasta Breads, tortillas, crackers, bagels and rolls Dried beans, split peas and lentils Potatoes, corn, yams, peas and winter squash Sweets and desserts, such as sugar, honey, syrups, pastries, cookies, soda and candy also typically have large amounts of carbohydrate. Carbohydrates in foods are measured in units called grams. You can count how many carbohydrates are in foods by reading food labels and learning the exchange lists. The two most important pieces of information on food labels for a carbohydrate-controlled diet is the serving size and grams of total carbohydrate in each serving. Dietary Recommendations It is important to be meet with a registered dietitian to have your diet assessed. The dietitian will calcula Continue reading >>
How Many Carbs Per Day For A Diabetic?
Did you know that one of the most commonly asked questions we get is: how many carbs per day is best for a diabetic to eat? No doubt that's why you're here reading this as well, right? And like many other people you may be totally confused by that question. That's not surprising because the amount of carbs recommended does vary depending on where you read it. Why is this? Well, there is no specific recommendation for carbs, that's why there are so many different numbers. However, there is good scientific evidence to suggest what's best. But unfortunately, that information is not getting out to the public (to YOU) as fast as it should. Luckily though, here at Diabetes Meal Plans, we pride ourselves on sharing up-to-date evidence-based info because we want you to get the best results. And we're proud to say what we share works: Sheryl says: “My doctor’s report was best ever: A1c was normal for the first time since I was diagnosed diabetic in 2007; My LDL was 60; my total cholesterol was 130. My lab results were improved across the board. Best news: I am taking less diabetic meds, and my weight is within 5 lbs of normal BMI. I am a believer in what you have written, and I’m grateful to have a site I can trust.” Here at Diabetes Meal Plans we encourage a low carb diet because research shows that lower carb diets produce far more effective results than traditional low fat diets. As you read on, be prepared to have some of your longheld diet beliefs shattered. But also be prepared to be amazed by the possibilities. Because with a few dietary changes, you can reverse* your diabetes and live your life anew! Rethinking ‘Mainstream' Carb Recommendations Over the years it’s been pretty common practice to recommend a low fat, high carbohydrate diet to people with type 2 Continue reading >>
How To Manage Diabetes With A Carbohydrate-friendly Diet
Eating right is essential to the treatment and management of diabetes. For people with diabetes, managing carbohydrate intake and making healthy food choices is helpful and important. What Is Diabetes? Diabetes can be thought of as a disease caused by the body’s inability to process carbohydrates properly. Insulin, a hormone produced by the pancreas, enables the body’s cells to absorb glucose (blood sugar). In people with diabetes, the cells don’t respond properly to insulin. Or, in some cases, the body doesn’t produce any or enough insulin to properly manage blood sugar levels. For many with type 2 diabetes, it’s both. The result is that blood glucose levels become abnormally high, potentially causing serious complications. Managing carbohydrate intake is one of the best ways to avoid these complications and control blood glucose levels. What Is a Diabetes-Friendly Diet? The key to managing blood sugar levels is managing carbohydrate intake. This is because carbs are responsible for raising blood sugar levels. Managing the quantity of carbs is the primary goal, although choosing slow-digesting, high-fiber carbs is helpful too. Besides carbs, you may also need to limit your sodium intake, limit saturated fats, and avoid trans fats. It’s also important to incorporate fiber and healthy fats into your diet. People with diabetes are at significantly higher risk for hypertension, high cholesterol, and heart disease than the general population. It’s important to take these risks into consideration when planning meals. What Should I Limit? Certain foods are harmful to your health if you have diabetes. Limit the following foods as much as possible: Trans Fat Listed as hydrogenated or partially hydrogenated fats on a label, these are best avoided or limited to less Continue reading >>
> Carbohydrates And Diabetes
Keeping your blood sugar levels on track means watching what you eat, plus taking medicines like insulin if you need to. Your doctor may also have mentioned that you should keep track of how many carbohydrates (carbs) you eat. But what exactly are carbohydrates and how do they affect your blood sugar? The foods we eat contain nutrients that provide energy and other things the body needs, and one of these is carbohydrates. The two main forms of carbohydrates are: sugars such as fructose, glucose, and lactose starches, which are found in foods such as starchy vegetables (like potatoes or corn), grains, rice, breads, and cereals The body breaks down or converts most carbohydrates into the sugar glucose. Glucose is absorbed into the bloodstream, and with the help of a hormone called insulin it travels into the cells of the body where it can be used for energy. People with diabetes have problems with insulin that can cause blood sugar levels to rise. For people with type 1 diabetes, the pancreas loses the ability to make insulin. For people with type 2 diabetes, the body can't respond normally to the insulin that is made. Because the body turns carbohydrates into glucose, eating carbohydrates makes blood sugar levels rise. But that doesn't mean you should avoid carbohydrates if you have diabetes. Carbohydrates are a healthy and important part of a nutritious diet. Some carbohydrates have more health benefits than others, though. For example, whole-grain foods and fruits are healthier choices than candy and soda because they provide fiber, vitamins, and other nutrients. Fiber is important because it helps you feel full and keeps your digestive system working properly. In fact, eating lots of fiber can even help to slow the body's absorption of sugar when eaten together with s Continue reading >>
A Guide To Healthy Low-carb Eating With Diabetes
Diabetes is a chronic disease that has reached epidemic proportions. It currently affects over 400 million people worldwide (1). Although diabetes is a complicated disease, maintaining good blood sugar control can greatly reduce the risk of complications (2, 3). One of the ways to achieve better blood sugar levels is to follow a low-carb diet. This article provides a detailed overview of low-carb diets for managing diabetes. If you have diabetes, your body cannot process carbohydrates effectively. Normally, when you eat carbs, they are broken down into small units of glucose, which end up as blood sugar. When blood sugar levels go up, the pancreas responds by producing the hormone insulin. This hormone allows the blood sugar to enter cells. In healthy people, blood sugar levels remain within a narrow range throughout the day. In diabetes, however, this system doesn't work the way it is supposed to. This is a big problem, because having both too high and too low blood sugar levels can cause severe harm. There are several types of diabetes, but the two most common ones are type 1 and type 2 diabetes. Both of these conditions can be diagnosed at any age. In type 1 diabetes, an autoimmune process destroys the insulin-producing beta cells in the pancreas. Diabetics must inject insulin several times a day to ensure that glucose gets into the cells and stays at a healthy level in the bloodstream (4). In type 2 diabetes, the beta cells at first produce enough insulin, but the body's cells are resistant to its action, so blood sugar remains high. To compensate, the pancreas produces more insulin, attempting to bring blood sugar down. Over time, the beta cells lose their ability to produce enough insulin (5). Of the three nutrients -- protein, carbs and fat -- carbs have the grea Continue reading >>
