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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.

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United States
Meredith Corporation

in this issue

1 min
editor’s letter

The question of what to eat is personal. Of course, there are dietary guidelines and nutrition recommendations that can help you manage your blood sugar and your diabetes. But within those guidelines is a lot of room for personal choice. If you can’t stand broccoli or can’t live without chocolate, that’s just fine! You have the freedom to craft an eating plan around your unique personal preferences, whatever they may be. Because when it comes down to it, if you enjoy what you are eating, you are much more likely to stick with your eating plan in the long run. That’s why we put this issue together. We hope it can help you find a way of eating that is nutritious and delicious—and that works for you. Start with our introduction on…

8 min
6 keys to eating healthfully for life

1 eat more produce Fruits and vegetables are bursting with the health-boosting nutrients and phytonutrients your body needs to fend off heart disease and other problems. Plus, non-starchy vegetables like spinach, carrots, tomatoes, and broccoli are filling, low-calorie, and low-carbohydrate, making them a perfect fit for your diabetes-friendly plate. Fruits and starchy vegetables like peas, corn, potatoes, and lima beans deserve space in your eating plan, too, even though these are higher in carbs. (You can think of starchy vegetables as a good substitute for grains like rice and pasta). Each fruit and vegetable gives us a unique array of disease-fighters, so your healthiest diet is one with ample varieties of produce. When grocery shopping, remember these guidelines: • Fill your cart with a mix of types of produce (citrus fruits, berries, stone…

5 min
build your care team

An endocrinologist This doctor (also called a diabetes specialist) has specialized training in hormone conditions like diabetes. They’ll go over your bloodwork with you, discuss the full array of treatment options, and work with you to decide on a course of action that’s best suited to your health and needs. Ideally, you should see your endocrinologist every three months—or more frequently if you’re on insulin or are having issues managing your blood sugar, says Grenye O’Malley, M.D., an endocrinologist at the Mount Sinai Diabetes Center in New York City. HOW TO FIND ONE Start by asking your primary care provider for a referral. You may also want to do a provider search on your insurance website to find an in-network endocrinologist (it’s a good idea to do this for all types of providers).…

7 min
power start

Strawberry Protein Smoothie Bowl 18g CARB SERVES 4 TOTAL 15 min. 1 12.3-oz. pkg. silken-style light tofu, drained and chilled2 cups chopped fresh strawberries½ cup vanilla Greek yogurt⅓ cup almond butter or peanut butter½-¾ cup fat-free milk or unsweetened vanilla almond milk¼ cup chopped toasted almonds2 Tbsp. flaxseed meal 1. In a blender combine tofu, 1 cup of the strawberries, the yogurt, and almond butter. Cover and blend until smooth. Add ½ cup of the milk. Cover and blend until smooth, adding additional milk if needed to reach desired consistency. 2. Divide tofu mixture among bowls. Top with the remaining 1 cup strawberries, the almonds, and flaxseed meal. PER SERVING (¾ cup smoothie + ¼ cup toppings each) CAL 292, FAT 19 g (2 g sat. fat), CHOL 2 mg, SODIUM 158 mg, CARB 18 g (5…

10 min
mastering heat

1 Sautéing cooks food quickly in a small amount of fat in a skillet over relatively high heat while stirring or tossing constantly. The term sauté comes from the French verb sauter, which means “to jump.” BEST FOR: Tender, small pieces of food, such as sliced chicken breast, sliced steak, shrimp, and mushrooms. TRY IT! SAUTÉ MUSHROOMS: Heat 1 Tbsp. vegetable oil over medium-high in a 10-inch skillet. Once a drop of water sizzles when it hits the oil, add 1 lb. halved or quartered cremini mushrooms. (Do not crowd the pan or the mushrooms will stew rather than sauté.) Cook, tossing or stirring the mushrooms, until they begin to brown, about 8 minutes. Add 1 minced garlic clove and cook, tossing or stirring, until the mushrooms are tender and browned, 1 to…

9 min
salt swap

Strawberry-Mint Salad with Goat Cheese and Chicken 17g CARB SERVES 4 TOTAL 40 min. 1 lb. chicken cutlets6 Tbsp. olive oil¾ tsp. salt½ tsp. black pepper3 Tbsp. white wine vinegar1 Tbsp. finely chopped shallot1 ½ tsp. honey1 cup fresh mint leaves10 cups mixed salad greens2 ½ cups strawberries, sliced4 oz. sugar snap pea pods, trimmed and thinly sliced½ cup crumbled goat cheese (2 oz.)¼ cup sliced almonds, toasted 1. Brush chicken with 1 Tbsp. of the oil and sprinkle with ¼ tsp. of the salt and ¼ tsp. of the pepper. Grill chicken, covered, over medium-high 4 to 6 minutes or until no longer pink, turning once. Slice chicken. 2. Meanwhile, for dressing, in a large bowl whisk together vinegar, shallot, honey, and the remaining 5 Tbsp. oil, ½ tsp. salt, and ¼ tsp. pepper. Finely…