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What to Eat with Diabetes

What to Eat with Diabetes


What is the first question after a diagnosis of diabetes? Most often, it's, "What do I eat now?" Whether you are new to diabetes or ready to take control now, the team at Diabetic Living put together a solid resource to help you make the best food and health decisions, from what to put in your grocery cart to top foods to order at restaurants. This full-color mega magazine also includes new recipes, tips for portion control, and how to get the most flavor and fullness out of your meals. A diagnosis of diabetes can be scary, but knowing what to eat will help you thrive and move on with life.

United States
Meredith Corporation
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1 min.
editor’s letter

Diabetes is enough work on its own. We take care of the food to make one thing in your life easier. All of our recipes are balanced, carb-smart, and calorie- and carb-counted. Our eating patterns have changed. No longer does a family sit around a table for three square meals a day. So we curated a magazine that meets your current needs, which typically revolve around when: WHEN YOU NEED LUNCH ON THE GO WHEN YOU NEED DESSERTS FOR A POTLUCK WHEN IT’S JUST THE TWO OF YOU WHEN YOU NEED DINNER ON THE TABLE QUICK Diabetes is a 24/7 challenge. We have you covered with recipes for any time of day or event you encounter. Go ahead and dig in, and set your life on a healthier path with each forkful. —What to…

1 min.
meet our experts

J. Michael Gonzalez-Campoy M.D., Ph.D., FACE, medical director and CEO, Minnesota Center for Obesity, Metabolism and Endocrinology, PA (MNCOME) Sharonne N. Hayes M.D., FACC, FAHA, cardiologist and founder, Women’s Heart Clinic at Mayo Clinic Manny Hernandez cofounder, tudiabetes.org; senior vice president of culture and learning, Livongo Health Marty Irons RPh, CDE, community pharmacist, author, veteran Robert Powell Ph.D., CDE, CEP, CSCS, assistant professor of exercise science and director, Diabetes Exercise Center, Marshall University Leah Sarris RD, LDN, director of operations and executive chef, Goldring Center for Culinary Medicine, Tulane University Evan Sisson Pharm.D., M.S.H.A., BCACP, CDE, FAADE, associate professor, Virginia Commonwealth University School of Pharmacy Toby Smithson M.S., RDN, LD, CDE, founder, diabeteseveryday.com; author, Diabetes Meal Planning and Nutrition for Dummies John Zrebiec M.S.W., CDE, lecturer in psychiatry, Harvard Medical School…

3 min.
what causes diabetes?

TYPE 1 diabetes accounts for about 5 percent of diabetes cases. It’s an autoimmune disorder in which the body destroys its insulin-producing beta cells. People with type 1 need to inject insulin to live, otherwise the body is unable to convert glucose into energy. TYPE 2 diabetes has a number of causes, such as genetics, excess weight, and sedentary lifestyle. Type 2 diabetes can develop when the body’s muscle, liver, and fat cells resist the effects of insulin, which causes a buildup of glucose in the blood. This is called insulin resistance. Type 2 can also result from inadequate insulin secretion from the beta cells in the pancreas. This is called insulin deficiency, which can be caused by genetics and sometimes by years of insulin resistance. Many people with type 2 have both…

1 min.
how can i manage diabetes?

women 3–4 CARB CHOICES PER MEAL (45–60 GRAMS CARB) men 4–5 CARB CHOICES PER MEAL (60–75 GRAMS CARB) Always consult your diabetes educator or primary care provider to find the right balance for you. SUGAR Also known as simple carbohydrate, sugar can be found naturally in fruit and milk. It’s also added to many foods during processing; cap these added sugars to no more than 50 grams if you’re eating 2,000 calories a day. STARCH Grains like rice, bread, and pasta are types of starch, as are starchy vegetables such as corn, peas, and potatoes, and dried beans and lentils. FIBER This nutrient is found in plant foods and absorbed very slowly. There are different types of fiber—some have cardiovascular benefits and others have digestive benefits. To add fiber to your diet, try eating more legumes, vegetables, fruits, and whole…

1 min.
2 read labels

TOTAL FAT Total fat includes all the fats—good and bad—in the packaged food. Look for foods low in saturated fat and trans fat—these types may increase your risk for heart disease. Since fat is very caloric, eating any type of fat in excess can cause weight gain, a factor in insulin resistance. A health care provider can determine the right amount for you. TOTAL CARBS Your carb count comes from “total carbohydrate.” This is the total of all types of carbohydrate, which include starch, sugars (natural and added), and fiber. Calculate carbs based on the serving size and the number of servings you eat. If one slice of bread contains a total of 15 grams of carb, but you eat two slices, your total intake is 30 grams of carb. DIETARY FIBER Foods with more…

1 min.
3 control portions

the plate method This is an easy way to learn proper portions. Start with a 9-inch plate. A typical American plate measures 12 inches! Then divide your plate into three sections for starch, nonstarchy vegetables, and protein. As calorie and carb counts permit, add a serving of low-fat milk or yogurt and a side of fruit to your meal. Nonstarchy Vegetables Fill half your plate with raw or cooked vegetables such as cherry tomatoes, broccoli, green beans, cauliflower, cucumber, peppers, salad greens, asparagus, and zucchini. You’ll get plenty of nutrients without spiking your blood sugar. Starch Fill one-fourth of your plate with 1–2 carb choices (15–30 grams carb) such as bread, pasta, rice, tortilla, beans, or starchy vegetables like potatoes, corn, or peas. Pick whole grains and beans full of fiber to keep you…