Recipes
Eating well-balanced meals is an essential part of taking better care of yourself. Why not make it fun? Every day we feature a different delicious recipe for you to try. All of our recipes meet the ADA Guidelines and can help you fit nutrition into your busiest days. You may also be interested in our book, Diabetic Meals In 30 Minutes Or Less, 2nd Edition.
Eating well-balanced meals is an essential part of taking better care of yourself. Why not make it fun? Every day we feature a different delicious recipe for you to try. All of our recipes meet the ADA Guidelines and can help you fit nutrition into your busiest days. You may also be interested in our book, Diabetic Meals In 30 Minutes Or Less, 2nd Edition.
Alcohol
Beyond all the health and safety concerns about alcohol, if you have diabetes and are on diabetes medications that lower blood glucose, you need to practice caution. The action of insulin and some diabetes pills, sulfonylureas and meglitinides (Prandin), is to lower blood glucose by making more insulin. So, you should not drink when your blood glucose is low or when your stomach is empty.
Alcohol can cause hypoglycemia shortly after drinking and for 8-12 hours after drinking. So, if you want to drink alcohol, check your blood glucose before you drink and eat either before or while you drink. You should also check your blood glucose before you go to bed to make sure it is at a safe level -- between 100 and 140 mg/dL. If your blood glucose is low, eat something to raise it.
The symptoms of too much alcohol and hypoglycemia can be similar — sleepiness, dizziness, and disorientation. You do not want anyone to confuse hypoglycemia for drunkenness, because they might not give you the proper assistance and treatment. The best way to get the help you need if you are hypoglycemic is to always wear an I.D. that states "I have diabetes."
Another problem with alcohol can be that it may lessen your resolve to stay on track with healthy eating. Contemplate this situation. You sit at a restaurant and sip a glass of wine while you peruse the menu. As you slowly relax your tastebuds might be more easily tempted to overindulge. You may also be interested in our book, Diabetes Meal Planning Made Easy, 4th Edition.
A Few Guidelines
If you choose to drink alcohol, limit the amount and have it with food. Talk with your health care team about whether alcohol is safe for you.
Women should drink 1 or fewer alcoholic beverages a day (1 alcoholic drink equals a 12 oz beer, 5 oz glass of wine, or 1 ½ oz distilled spirits (vodka, whiskey, gin, etc.).
Men should drink 2 or fewer alcoholic drinks a day.
If you drink alcohol at least several times a week, make sure your doctor knows this before he/she prescribes a diabetes pill.
More Tips to Sip By
Drink only when and if blood glucose is under control. Do not omit food from your regular meal plan.
Test blood glucose to help you decide if you should drink.
Wear an I.D. that notes you have diabetes.
Sip a drink slowly to make it last.
Have a no calorie beverage by your side to quench your thirst.
Try wine spritzers to decrease the amount of wine in the drink.
Use calorie-free drink mixers -- diet soda, club soda, diet tonic water, or water.
Drink alcohol with a snack or meal. Some good snack ideas are pretzels, popcorn, crackers, fat-free or baked chips, raw vegetables and a low-fat yogurt dip.
Find a registered dietitian to help you fit alcohol into your food plan.
Do not drive or plan to drive for several hours after you drink alcohol.
Adapted from the book Diabetes Meal Planning Made Easy. Written by Hope S. Warshaw, MMSc, RD, CDE, a nationally recognized expert on healthy eating and diabetes.
Beyond all the health and safety concerns about alcohol, if you have diabetes and are on diabetes medications that lower blood glucose, you need to practice caution. The action of insulin and some diabetes pills, sulfonylureas and meglitinides (Prandin), is to lower blood glucose by making more insulin. So, you should not drink when your blood glucose is low or when your stomach is empty.
Alcohol can cause hypoglycemia shortly after drinking and for 8-12 hours after drinking. So, if you want to drink alcohol, check your blood glucose before you drink and eat either before or while you drink. You should also check your blood glucose before you go to bed to make sure it is at a safe level -- between 100 and 140 mg/dL. If your blood glucose is low, eat something to raise it.
The symptoms of too much alcohol and hypoglycemia can be similar — sleepiness, dizziness, and disorientation. You do not want anyone to confuse hypoglycemia for drunkenness, because they might not give you the proper assistance and treatment. The best way to get the help you need if you are hypoglycemic is to always wear an I.D. that states "I have diabetes."
Another problem with alcohol can be that it may lessen your resolve to stay on track with healthy eating. Contemplate this situation. You sit at a restaurant and sip a glass of wine while you peruse the menu. As you slowly relax your tastebuds might be more easily tempted to overindulge. You may also be interested in our book, Diabetes Meal Planning Made Easy, 4th Edition.
A Few Guidelines
If you choose to drink alcohol, limit the amount and have it with food. Talk with your health care team about whether alcohol is safe for you.
Women should drink 1 or fewer alcoholic beverages a day (1 alcoholic drink equals a 12 oz beer, 5 oz glass of wine, or 1 ½ oz distilled spirits (vodka, whiskey, gin, etc.).
Men should drink 2 or fewer alcoholic drinks a day.
If you drink alcohol at least several times a week, make sure your doctor knows this before he/she prescribes a diabetes pill.
More Tips to Sip By
Drink only when and if blood glucose is under control. Do not omit food from your regular meal plan.
Test blood glucose to help you decide if you should drink.
Wear an I.D. that notes you have diabetes.
Sip a drink slowly to make it last.
Have a no calorie beverage by your side to quench your thirst.
Try wine spritzers to decrease the amount of wine in the drink.
Use calorie-free drink mixers -- diet soda, club soda, diet tonic water, or water.
Drink alcohol with a snack or meal. Some good snack ideas are pretzels, popcorn, crackers, fat-free or baked chips, raw vegetables and a low-fat yogurt dip.
Find a registered dietitian to help you fit alcohol into your food plan.
Do not drive or plan to drive for several hours after you drink alcohol.
Adapted from the book Diabetes Meal Planning Made Easy. Written by Hope S. Warshaw, MMSc, RD, CDE, a nationally recognized expert on healthy eating and diabetes.
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Carbohydrat
Nowadays, we hear about carbohydrate all the time.
Foods that contain carbohydrate raise blood glucose. By keeping track of how many carbohydrates you eat and setting a limit for your maximum amount to eat, you can help to keep your blood glucose levels in your target range. You may also be interested in our book, Diabetes Carbohydrate and Fat Gram Guide, 3rd Edition.
Did you know there are three main types of carbohydrate? There are
Starches (also known as complex carbohydrates)
Sugars
Fiber
You'll also hear terms like naturally occurring sugar, added sugar, low-calorie sweeteners, sugar alcohols, reduced-calorie sweeteners, processed grains, enriched grains, complex carbohydrate, sweets, refined grains, and whole grains.
No wonder knowing what kind and how much carbohydrate to eat can be confusing!
On the nutrition label, the term "total carbohydrate" includes all three types of carbohydrates. This is the number you should pay attention to if you are carbohydrate counting.
Starch
Foods high in starch include:
Starchy vegetables like peas, corn, lima beans, and potatoes
Dried beans, lentils, and peas such as pinto beans, kidney beans, black eyed peas, and split peas
Grains like oats, barley, and rice. (The majority of grain products in the US are made from wheat flour. These include pasta, bread, and crackers but the variety is expanding to include other grains as well.)
The grain group can be broken down even further into whole grain or refined grain.
A grain, let's take wheat for example, contains three parts:
bran
germ
endosperm
The bran is the outer hard shell of the grain. It is the part of the grain that provides the most fiber and most of the B vitamins and minerals.
The germ is the next layer and is packed with nutrients including essential fatty acids and vitamin E.
The endosperm is the soft part in the center of the grain. It contains the starch. Whole grain means that the entire grain kernel is in the food.
If you eat a whole grain food, it contains the bran, germ, and endosperm so you get all of the nutrients that whole grains have to offer. If you eat a refined grain food, it contains only the endosperm or the starchy part so you miss out on a lot of vitamins and minerals. Because whole grains contain the entire grain, they are much more nutritious than refined grains.
Sugar
Sugar is another type of carbohydrate. You may also hear sugar referred to as simple or fast-acting carbohydrate. There are two main types of sugar:
naturally occurring sugars such as those in milk or fruit
added sugars such as those added during processing such as fruit canned in heavy syrup or sugar added to make a cookie
On the nutrition facts label, the number of sugar grams includes both added and natural sugars.
There are many different names for sugar. Examples of common names are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner's sugar, powdered sugar, raw sugar, turbinado, maple syrup, high-fructose corn syrup, agave nectar, and sugar cane syrup.
You may also see table sugar listed by its chemical name, sucrose. Fruit sugar is also known as fructose and the sugar in milk is called lactose. You can recognize other sugars on labels because their chemical names also end in "-ose." For example glucose (also called dextrose), fructose (also called levulose), lactose, and maltose.
If you are looking for information about artificial sweeteners, try this section.
Fiber
Fiber comes from plant foods so there is no fiber in animal products such as milk, eggs, meat, poultry, and fish.
Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts, and legumes. When you consume dietary fiber, most of it passes through the intestines and is not digested.
For good health, adults need to try to eat 25 to 30 grams of fiber each day. Most Americans do not consume nearly enough fiber in their diet, so while it is wise to aim for this goal, any increase in fiber in your diet can be beneficial. Most of us only get about ½ what is recommended.
Fiber contributes to digestive health, helps to keep you regular and helps to make you feel full and satisfied after eating. Additional health benefits, of a diet high in fiber — such as a reduction in cholesterol levels — have been suggested by some so may be an additional benefit.
Good sources of dietary fiber include:
Beans and legumes. Think black beans, kidney beans, pintos, chick peas (garbanzos), white beans, and lentils.
Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans) and those with edible seeds (for example, berries).
Whole grains such as:
Whole wheat pasta
Whole grain cereals (Look for those with three grams of dietary fiber or more per serving, including those made from whole wheat, wheat bran, and oats.)
Whole grain breads (To be a good source of fiber, one slice of bread should have at least three grams of fiber. Another good indication: look for breads where the first ingredient is a whole grain. For example, whole whe+at or oats.) Many grain products now have "double fiber" with extra fiber added.
Nuts — try different kinds. Peanuts, walnuts and almonds are a good source of fiber and healthy fat, but watch portion sizes, because they also contain a lot of calories in a small amount.
In general, an excellent source of fiber contains five grams or more per serving, while a good source of fiber contains 2.5 - 4.9 grams per serving.
It is best to get your fiber from food rather than taking a supplement. In addition to the fiber, these foods have a wealth of nutrition, containing many important vitamins and minerals. In fact, they may contain nutrients that haven't even been discovered yet!
It is also important that you increase your fiber intake gradually, to prevent stomach irritation, and that you increase your intake of water and other liquids, to prevent constipation.
Because fiber is not digested like other carbohydrates, for carbohydrate counting purposes, if a serving of a food contains more than or equal to 5 grams of dietary fiber, you can subtract half the grams of dietary fiber from the total carbohydrate serving of that food.
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Diabetes Superfoods
Ever see the top 10 lists for foods everyone should eat to superpower your diet? Ever wonder which will mesh with your diabetes meal plan? Wonder no more. Your list of the top 10 diabetes superfoods has arrived.
As with all foods, you need to work the diabetes superfoods into your individualized meal plan in appropriate portions.
All of the foods in our list have a low glycemic index or GI and provide key nutrients that are lacking in the typical western diet such as:
calcium
potassium
fiber
magnesium
vitamins A (as carotenoids), C, and E.
There isn’t research that clearly points to supplementation, so always think first about getting your nutrients from foods. Below is our list of superfoods to include in your diet.
Beans
Whether you prefer kidney, pinto, navy or black beans, you can’t find better nutrition than that provided by beans. They are very high in fiber giving you about 1/3 of your daily requirement in just a ½ cup and are also good sources of magnesium, and potassium.
They are considered starchy vegetables but a ½ cup provides as much protein as an ounce of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much sodium as possible.
Dark Green Leafy Vegetables
Spinach, collards, kale – these powerhouse foods are so low in calories and carbohydrates, you can’t eat too much.
Citrus Fruit
Grapefruit, oranges, lemons and limes. Pick your favorites and get part of your daily dose of soluble fiber and vitamin C.
Sweet Potatoes
A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.
Berries
Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Make a parfait alternating the fruit with light, non-fat yogurt for a new favorite dessert.
Tomatoes
An old standby where everyone can find a favorite. The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, iron, vitamin E.
Fish High in Omega-3 Fatty Acids
Salmon is a favorite in this category. Stay away from the breaded and deep fat fried variety... they don’t count in your goal of 6-9 ounces of fish per week.
Whole Grains
It’s the germ and bran of the whole grain you’re after. It contains all the nutrients a grain product has to offer. When you purchase processed grains like bread made from enriched wheat flour, you don’t get these. A few more of the nutrients these foods offer are magnesium, chromium, omega 3 fatty acids and folate.
Pearled barley and oatmeal are a source of fiber and potassium.
Nuts
An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber.
Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.
Fat-free Milk and Yogurt
Everyone knows dairy can help build strong bones and teeth. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.
Some of the above list can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish.
Foods that every budget can live with year round are beans and rolled oats or barley that you cook from scratch.
Of course, you probably don't want to limit yourself to just these items for every meal. The American Diabetes Association's book What Do I Eat Now? provides a step-by-step guide to eating right.
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/diabetes-superfoods.html