What Is Carb Counting
Carbohydrates are the sugar, starches, and fibers found in many foods, such as grains, fruits, and dairy products. Your body turns carbs into the sugar it uses for energy. This means carbs affect your blood sugar level more than other kinds of foods.
Carb counting is a way to plan your meals. It keeps you aware of the amount of carbs youâre eating. That information can help you control what youâre eating and keep it within a healthy range for people with type 2 diabetes. This helps you manage your blood sugar levels. Doctors often suggest carb counting for people with diabetes who take insulin. It lets you match your insulin dose to the amount of carbs youâre getting.
Carbs are measured in grams. To count your carbs, find out how many carbs are in the foods you eat. Add up the grams to figure out your total for each meal and snack. In general, you should get 45 to 60 grams of carbs with each meal and 15 to 20 grams for each snack.
But remember, not all carbs are created equal. Fresh fruits, veggies, whole grains, and low-fat milk are the best sources of carbs. Your dietitian or diabetes educator can make a specific plan for you.
Dining Out When Managing Type 2 Diabetes
It can seem tough to navigate a menu when youre eating out, but its not impossible. Enjoy your time with friends and eat delicious food with these guidelines from Palinski-Wade.
Have an appetizer before you leave. Its tempting to save up calories throughout the day to help plan for a night out, but that approach can backfire. Youll be famished by the time you get there and less likely to make a healthy choice when you order. Eat a small, healthy snack before you go, like some nuts or a low-fat plain yogurt. This can help decrease hunger and prevent overeating, she says.
Visualize your plate. Ideally, your plate should look very similar to the way it does at home with a couple of small tweaks: ½ nonstarchy vegetables , ¼ lean protein, and ¼ whole grains. You want to be careful not to eat too many carbs at one sitting, and avoid meals packed with saturated fat, says Palinski-Wade.
Sip smart. Alcohol stokes your appetite, so if you do have alcohol , do so near the end of the meal. Limit it to one glass.
Healthy Tips For Breakfast
If you have type 2 diabetes, eating breakfast is crucial to your health. Breakfast is so important for people with diabetes because it helps control blood sugar and insulin for the rest of the day. The first meal of the day sets the tone for the remainder of the day.
You want to eat a nutritious breakfast. It should also keep you full and keep your blood sugar levels in a healthy range. This range will vary slightly from one person to the next. Youll need to find whats right for you.
Its important to eat carbs, fats, and proteins in the proper ratio. This will help you to balance your blood sugar levels. For example, eating sugary cereal with almond milk and a glass of fruit juice provides very little protein. This will cause blood sugar to soar.
Skipping meals like breakfast can lead to blood sugar fluctuations. It can also cause a binge later on, leading to a blood sugar spike. Restricting food can lead to extreme hunger and cravings later on in the day, so it does not help in the way you think it might.
If you have prediabetes, insulin resistance, or are at risk of type 2 diabetes, you should also be eating a healthy breakfast. Research has found that skipping breakfast is associated with a higher risk of type 2 diabetes. Other risk factors for type 2 diabetes and prediabetes include the following:
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Sweet And Savory Pears And Prosciutto
Jennifer Shrodes, RD, CDCES, at The Ohio State University Wexner Medical Center in Columbus, recommends that people with diabetes prioritize blood sugar-friendly choices and make them incredibly tasty. One classic protein-and-carb combo is ½ of a piece of fruit, like an apple or pear, with thinly sliced prosciutto, which is dry-cured ham.
Heres what youll get from this fancy-feeling snack: Two thin slices of prosciutto contain 70 calories, 5 g fat , 1 g carbs, and 8 g protein, according to the USDA. One-half of a juicy pear has 50 calories, no fat or protein, and about 14 g of carbs, per the USDA.
A Couple Of Dark Chocolate
Strawberries are naturally fat-free, making them a healthy choice for diabetes, and theyre also rich in vitamin C. One cup provides your entire DV of the vitamin, according to the USDA. Their sweetness when they’re ripe makes this snack taste rich and decadent, too.
Dip these juicy fruits in creamy dark chocolate to create a thin coating. Dark chocolate has less added sugar compared with milk chocolate, notes the USDA. This added dimension of flavor will have you savoring each bite. Mind your portions: Three to four of these chocolate-covered berries have 13 g of carbs and 120 calories.
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Low Carb Breakfast Hash
A homecooked breakfast hash can be a healthy way to start the day. Breakfast hashes are versatile and can be made lower in carbs if desired.
This low carb breakfast hash recipe combines healthy ingredients like ground turkey, eggs, kale, zucchini, and butternut squash to create a delicious combination thats sure to satisfy even the pickiest of eaters. Leave out the squash if you want to lower the carb content further.
This recipe is also packed with protein and non-starchy vegetables, both of which promote healthy blood sugar management and improve other markers of health among people with diabetes .
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What Should You Eat For Breakfast If You Have Diabetes
Whats the deal with breakfast, anyway? After all, its just a meal. But of all of the three squares, breakfast seems to be the meal most surrounded by controversy. Many of us were raised to start the day off on the right foot and eat something before we headed off to school. These days, though, you might be wondering if it really makes sense to eat in the morning, especially if you find that eating leads to those dreaded morning high blood sugars. Should you eat breakfast if you have diabetes? And if so, what is the best type of breakfast to eat?
Type 2 Diabetes Diet Definition And Facts
- Type 2 diabetes involves problems getting enough glucose into the cells. When the sugar can’t get where it is supposed to be, it leads to elevated blood sugar levels in the bloodstream, which can lead to complications such as kidney, nerve, and eye damage, and cardiovascular disease.
- Foods to eat for a type 2 diabetic diet meal plan include complex carbohydrates such as brown rice, whole wheat, quinoa, oatmeal, fruits, vegetables, beans, and lentils. Foods to avoid include simple carbohydrates, which are processed, such as sugar, pasta, white bread, flour, and cookies, pastries.
- Foods with a low glycemic load only cause a modest rise in blood sugar and are better choices for people with diabetes. Good glycemic control can help in preventing long-term complications of type 2 diabetes.
- Fats don’t have much of a direct effect on blood sugar but they can be useful in slowing the absorption of carbohydrates.
- Protein provides steady energy with little effect on blood sugar. It keeps blood sugar stable, and can help with sugar cravings and feeling full after eating. Protein-packed foods to eat include beans, legumes, eggs, seafood, dairy, peas, tofu, and lean meats and poultry.
- Five diabetes“superfoods” to eat include chia seeds, wild salmon, white balsamic vinegar, cinnamon, and lentils.
- Healthy diabetes meal plans include plenty of vegetables, and limited processed sugars and red meat.
Glycemic index and load
Carbohydrates can be classified as either
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There Are Several Options For Diabetes
If you spend your days juggling Zoom meetings, caring for your family, and tackling tasks that focus on anything but self-care, chances are your midday meal has become an afterthought. But if youre managing type 2 diabetes, making a healthy lunch one of your priorities can have a significant effect on your weight and blood sugar level. Whipping up your meal at home is the simplest way to make sure that happens. Plus, eating out for many meals is associated with negative health effects, like a higher body mass index and cholesterol levels, according to a study published in May 2015 in the International Journal of Obesity.
Thankfully, all it takes is a little know-how and these easy recipe ideas to create quick, healthy lunches that are diabetes-friendly.
For starters, think about building your lunch around a lean protein source, such as skinless chicken, tuna, shrimp, beans, or tofu, as the National Institute of Diabetes and Digestive and Kidney Diseases suggests. In general, protein does not raise blood sugar as quickly or as greatly as foods high in sugar or options from the grain group, says , a national spokesperson for the Academy of Nutrition and Dietetics who is based in Baltimore. From that base, Stefanski recommends adding at least 1 to 1½ cups of your favorite nonstarchy vegetable. The American Diabetes Association lists collard greens, broccoli, cauliflower, zucchini, and green beans as diabetes-friendly nonstarchy veggie options.
Fresh Lowfat Mozzarella And Juicy Tomatoes
Fresh mozzarella and tomato is another good choice, says Palinski-Wade. When it comes to cheese, the ADA recommends eating reduced-fat or regular cheese in small amounts. One oz of fresh mozzarella supplies 6 g protein and 6 g fat , according to the USDA. One cup of grape tomatoes has 8 g of carbs. Skip the dressing and opt for a drizzle of heart-healthy olive oil or balsamic vinegar and a dash of salt and pepper for flavor. In total, this snack is about 130 calories.
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Think Outside The Box
If you dont like typical breakfast fare, then build the morning meal around foods you do like. Leftovers from the night before? That can be breakfast. A protein bar or meal replacement shake? That can be breakfast, too, says Maryniuk. Just aim to have at least 15 grams of carbohydrate and at least five grams of a good source of protein and youre good to go.
Breakfast Smoothie With Berries And Greek Yogurt
Jill Weisenberger
You dont have to say So long to smoothies for breakfast, even if you have type 2 diabetes. The key is to make sure its a balanced smoothie, with protein and fiber, and that it’s relatively low in sugar. Moderation is key, so stick to a small glass.
Take this Very Berry Smoothie recipe from Jill Weisenberger, RDN, CDCES, of Yorktown, Virginia, the author of Diabetes Weight Loss Week by Week. What I love about this smoothie besides that its delicious is that its packed with protein just from the Greek yogurt no protein powders needed, she says. Each 1½ cup serving of this smoothie offers a whopping 22 grams of protein, with 30 g of carbs and 5 g of fiber.
Plus, because the recipe has just four ingredients yogurt, frozen berries , sweetener of your choice , and milk makes it a perfect breakfast when youre in a rush. Its fast and even portable, and all the ingredients are something youd have at home or that are easy to substitute, adds Weisenberger.
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Cottage Cheese With Fruit
Its hard to go wrong with cottage cheese. This dairy product is high in protein and low in calories, making it a common weight loss choice.
An easy way to use cottage cheese is to serve it in a bowl with fruit and nuts. You get fiber from the fruit and healthy fats from the nuts, not to mention all the nutrients that are present too.
The mild flavor of cottage cheese means that it will work well with whatever toppings you choose. Just try to stick to high fiber fruit, like berries, rather than options like bananas where the ratio of fiber to sugar is much less appealing.
Vegetarian Eggs And Lentils On Toast
Amy Gorin
The old standby breakfast of scrambled eggs and toast can be a healthy way to start the day. And you can mix it up somewhat and still have a diabetes-friendly meal. Try this vegetarian lentils and egg toast dish from Amy Gorin, RDN, whos based in Jersey City, New Jersey.
You get a sunny-side up egg on each slice of toast. That egg, in addition to the lentils, provides satiating protein to keep you fuller for longer and keep your blood sugar levels stable, says Gorin. According to the USDA, one large egg contains 6.4 g of protein, in addition to 231 micrograms of lutein and zeaxanthin. These nutrients are associated with eye health, which is a particular concern for people with diabetes, Gorin adds. As for the lentils, this vegetarian staple is associated with a lower risk for diabetes and better diabetes management, thanks to their hypoglycemic effect, according to a International Journal of Molecular Sciences.
Each serving of the recipe has about 60 g of carbs and 20 g of fiber , Gorin says. Youre also scoring a satisfying 25 g of protein in total per serving.
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Why Follow A Diabetes Diet
A nutrient-poor diet is one of the most powerful contributors to diabetes risk, which can lead to comorbidities like high blood pressure, high cholesterol levels, heart disease, and kidney disease.
Conversely, the low-fat, plant-based, whole-food diet that helps prevent diabetes , also has other benefits, like weight loss, increased energy, increased immunity, and better physical fitness.
So its a win-win.
Can People With Diabetes Eat Eggs
Yes, people with diabetes can eat eggs. They provide us with protein and other important nutrients, so make sure to check our recipes for inspiration and ideas. You should be eating some food from the protein group as part of your healthy, balanced diet.
Although some people may have concerns about incorporating eggs into their diet, research shows that the cholesterol in eggs does not significantly affect the level of cholesterol in your blood.
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Healthy Breakfast Ideas For People With Diabetes
Managing your blood sugar levels is an important part of maintaining good health.
This is especially true if you have diabetes. In fact, choosing balanced, nutrient-dense meals and snacks can improve blood sugar regulation, reduce diabetes-related complications, and help you feel your best.
Starting your day with a nourishing breakfast is a smart way to fuel your body and encourage healthy choices at subsequent meals throughout the day (
Healthy Breakfast Ideas For Type 2 Diabetes
After my husband was diagnosed with type 2 diabetes, we had to relearn how to cook and eat. Knowledge equals power.
This yogurt bowl is just one of 10 delicious diabetic-friendly breakfast options!
Peggy Woods
Much more thought goes into meal-planning since my husband’s diagnosis of type 2 diabetes. While he still likes to get up and enjoy a cup of coffee before eating breakfast, that first meal of the day has become essential in maintaining his blood sugar control throughout the day.
The goal now is to find the right balance between protein, carbohydrates, and healthy fats. We also seek foods high in fiber and nutrients while avoiding too many added sugars.
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There’s Actually A Way To Reverse Diabeteshere’s How You Can Do It
Can you actually cure type 2 diabetes? Talk to just about any credible source, and its typically called a chronic conditionbut that may not always be the case, according to a new analysis published in The BMJ.After reviewing remission criteria, blood sugar guidelines, and recent clinical trials, the authors of the paper found that maintaining a weight loss of 33 pounds can actually reverse diabetes for specific patients.Past research has led to promising findings. For instance, one Newcastle University study found that limiting diabetic patients to 700 calories a day for two months led to an average 31-pound weight loss. As a result, nearly half of the people studied experienced a significant drop in their blood sugar levels, taking many patients to pre-diabetic levels instead.When the researchers followed up with those people after 6 months of maintaining their weight loss, they were still diabetes-free.If youre diagnosed with type 2 diabetes, your doctor will generally prescribe medication and offer general advice about improving your diet and exercisebut the key to this study, and others like it, is weight loss. 13 Exercises That Are Better Than Burpees For Fat Loss:This is a modal window.Beginning of dialog window. Escape will cancel and close the window.End of dialog window.Thats because too much fat buildup in your pancreas tampers with the organs ability to pr Continuereading