Make Water Taste Better - Part 6

6. Try bouillons, broths, and consommés. If your palate leans toward the savory, you may pass on tea and start sipping one of these hot and savory liquids instead. Choose low-fat and low-sodium versions for maximum health benefits. Because soup is water-based, a cup of hot soup will count toward your daily fluid consumption.

Make Water Taste Better - Part 5

5. Drink tea. Herbal, fruit, green, white, and red teas are generally considered to be better for you than black teas (or coffee, for that matter) because they contain little to no caffeine. And there are countless flavors of these teas to choose from. Start with the selection at your local market or health food store. If you're interested in pursuing more exotic flavors and sophisticated teas, start researching the vast array of specialty teas that come from all parts of the globe.

Make Water Taste Better - Part 4

4. Get creative with ice. Some say that ice water tastes better than water served at room temperature. If that's so, flavored ice cubes may make an even better drink. Use some of the flavoring suggestions above and start experimenting with fresh fruit, mint, or cucumber ice cubes. Simply chop your additive of choice, add it to your ice cube tray along with water, then freeze. You may also consider juice, tea, or coffee cubes. If you want to be more creative, use ice cube trays that come in fun shapes, like stars, circles, or even fish.

Make Water Taste Better - Part 3

3. Make it bubbly. Many people prefer sparkling to still water. If plain old water isn't inspiring to you, try a naturally effervescent mineral water — which will give you the added benefit of minerals. Or try bubbly seltzer, a carbonated water. You can add fresh fruit or natural juice flavors to your seltzer, as suggested above, or look for naturally flavored seltzers at your local market. If you become a seltzer devotee, you might want to consider getting a seltzer maker for your home.

Make Water Taste Better - Part 2

2. Use juice. Any fruit juice can be a good base flavor for water, but tart juices, like cranberry, pomegranate, grape, and apple, are especially delicious. Go for juices that are all natural, with no added sugars. And remember: Fruits and their juices don't just taste good — they contain vitamins and antioxidants that can benefit your health too

Making Water Taste Better - Part 1

1. Add fresh fruit. Citrus fruits, such as lemons, limes, and oranges, are classic water enhancers, but other fruit flavors might also tempt your taste buds. Try crushing fresh raspberries or watermelon into your water, or adding strawberry slices. Cucumber and fresh mint are refreshing flavors as well — especially in summer.

Can Cinnamon Help Treat Diabetes?

Some studies have investigated the effect of cinnamon on blood sugar levels, but there aren't enough of them or enough carefully compiled results — or consistency in those results — to draw hard and fast conclusions yet. "There's not very much research on it," explains Philip A. Kern, MD, an endocrinologist and director of the Barnstable Brown Diabetes and Obesity Center at the University of Kentucky College of Medicine in Lexington. But there is potential.

The studies that have tried to measure the effects of cinnamon on blood sugar levels in type 2 diabetes have been small and not well controlled. In general, a reliable study is one that is large (at least 500 to 1000 patients), has patients randomly assigned to different groups, and is double blind — meaning neither the researchers nor the subjects know who is getting the treatment. That type of detailed and careful research just hasn't been done on the subject of cinnamon’s role in diabetes, says Dr. Kern, adding that the results of the small studies that have been conducted "are all over the place."

"Some say that the cinnamon does lower blood sugar or improves some other measure — some studies report a benefit, and some studies don't report a benefit," says Kern. His initial reaction was dubious, he admits, but after studying what little research is available, the effects of cinnamon are "probably something deserving of a larger study."

For instance, one study suggests that cinnamon may be effective in lowering blood sugar levels because it has a similar effect on the body as insulin, the hormone that people with type 2 diabetes produce in insufficient amounts.

Cinnamon: A Dash or a Dollop?

The amount of cinnamon needed to produce a positive effect is unclear. In some of the clinical trials, diabetic patients were given about 1 gram of cinnamon in a capsule — that amount of pure cinnamon is about the size of the tip of your pinkie finger.

Swallowing that much cinnamon powder would be downright painful (and probably not taste very good), so Kern says you shouldn't try to ingest cinnamon on your own in an effort to lower blood sugar. You also shouldn't chow down on a big cinnamon bun or sip a cinnamon latte, thinking you're getting a health benefit — even if additional research concludes that cinnamon is of benefit in lowering blood sugar and managing diabetes, Kern says you're still not getting a free pass for the sugar and calories.

So what's the take-away message? Kern believes it's not so much that people with diabetes should eat more cinnamon, but that "maybe [it] has a property that might be beneficial." He adds, "If you could figure out exactly what it is about cinnamon, you could design a drug that would target that beneficial property.”

So, Kern says, if anything does come of cinnamon as a blood sugar-lowering agent, the recommendations for patients with diabetes will be in the form of a new medication that has captured the properties of cinnamon, not necessarily dietary changes.

Creamy Dill Ranch Dressing

Prep Time: 10 mins

Total Time: 10 mins

Ingredients

• 1 small shallot(s), peeled
• 3/4 cup(s) cottage cheese, nonfat
• 1/4 cup(s) mayonnaise, reduced-fat
• 2 tablespoon buttermilk, powdered
• 2 tablespoon vinegar, white wine
• 1/4 cup(s) milk, fat-free
• 1 tablespoon dill weed, fresh, chopped
• 1/4 teaspoon salt
• 1/4 teaspoon pepper, black ground, freshly ground

Preparation

1. With the food processor running, add shallot through the feed tube and process until finely chopped.

2. Add cottage cheese, mayonnaise, buttermilk powder and vinegar. Process until smooth, scraping down the sides as necessary, about 3 minutes.

3. Pour in milk while the processor is running. Scrape down the sides, add dill, salt and pepper and process until combined.

Servings
Quick Meal
Contains Dairy
Contains Egg
Vegetarian
Heart-Healthy
Diabetes-Friendly

Nutritional Info (Per serving): Calories: 19, Saturated Fat: 0g, Sodium: 125mg, Dietary Fiber: 0g, Total Fat: 1g, Carbs: 2g, Cholesterol: 1mg, Protein: 2g

Types of Diabetes

If you have diabetes, your body has problems producing or effectively using insulin, which can cause your blood glucose levels to be out of control. There are several different causes of insulin problems, and your treatment plan will depend on which type of diabetes you have.

Type 1 Diabetes: An Autoimmune Disease

With type 1 diabetes, which used to be called juvenile diabetes, your body does not produce insulin or produces very little. Type 1 diabetes is known as an autoimmune disease because it occurs when your immune system mistakenly attacks the insulin-producing cells in your pancreas.

Type 1 diabetes usually develops in children and young adults and accounts for 5 to 10 percent of diabetes cases in the United States. Symptoms may include thirst, frequent urination, increased hunger, unexplained weight loss, blurry vision, and fatigue.

People who have type 1 diabetes need to take insulin injections daily to make up for what their pancreas can’t produce.

Type 2 Diabetes: The Lifestyle Connection

Type 2 diabetes, which used to be called adult-onset diabetes, is the most common form of diabetes, accounting for 90 to 95 percent of diabetes cases. While most people who develop type 2 diabetes are older, the prevalence of type 2 diabetes in children is on the rise.

The exact cause of type 2 diabetes is largely unknown, but the disease tends to develop in people who are obese and physically inactive. People who have a family history of diabetes or a personal history of gestational diabetes are also at increased risk of developing type 2 diabetes.

Symptoms of type 2 diabetes usually develop gradually, and are similar to symptoms of type 1 diabetes.

Treatment for type 2 diabetes usually includes dietary changes, regular physical activity, and oral diabetes medications to help control blood glucose. If left untreated, serious health conditions such as heart disease or stroke can develop.

Gestational Diabetes: A Pregnancy Concern

Gestational diabetes is a condition that occurs in 3 to 8 percent of pregnant women during late pregnancy. Its cause is thought to be pregnancy-related hormonal fluctuations and a shortage of insulin that often occurs during pregnancy.

Many women with gestational diabetes have no symptoms, so it is important to get screened for this condition during pregnancy. Gestational diabetes can lead to problems such as high-birth-weight babies, breathing problems in the baby, and high blood pressure in the mother during pregnancy. Gestational diabetes is usually treated with dietary changes and exercise, and sometimes insulin injections.

Women who have had gestational diabetes have a 40 to 60 percent chance of developing type 2 diabetes within 5 to 10 years after their pregnancy.

Other Types of Diabetes

Latent autoimmune diabetes in adults, or LADA, is a less common form of diabetes that usually affects people over the age of 30. In LADA, what looks like type 2 diabetes at first eventually develops into a condition more closely resembling type 1 diabetes.

People with LADA make enough insulin at first, but their immune system later begins making antibodies against insulin-producing cells of the pancreas. Patients will usually require insulin injections as part of their treatment. It is estimated that up to 10 percent of people with type 2 diabetes have LADA.

"Double diabetes" occurs when someone with type 1 diabetes develops resistance to the insulin they are taking, a hallmark of type 2 diabetes. This condition is more and more frequently seen in children, especially those who are overweight or obese.

All types of diabetes require attention to keep blood glucose in check, but the medical plan differs by diabetes type. Getting the right diagnosis is the first step.

Sauteed Mushroom Caps

Sautéed Mushroom Caps

8-12 extra large button mushrooms

2 Tbsp. olive oil

3-4 Tbsp. dry vermouth or chicken stock

Fresh ground white pepper

Fresh grated Parmesan cheese

Lightly clean mushrooms and remove stems. Place oil in sauté pan over medium high heat and add mushrooms. Sauté for 2-3 minutes per side. You could add some freshly chopped herbs after turning mushrooms. Add the vermouth or chicken stock, cover and cook for 2 minutes longer. Remove mushrooms to serving platter and sprinkle with pepper and parmesan cheese. Makes 4 servings.

Nutritional Info:

Calories 86; total fat 8 grams; saturated fat 1 gram; % calories from fat 77%; cholesterol 2 mg; carbohydrate 3 grams; protein 3 grams; fiber .6 grams

Roasted Tomatoes

Roasted Tomatoes

4 firm, medium sized tomatoes, cut in half

2 Tbsp. olive oil

¼ cup Italian parsley, chopped

2 tsp. thyme, chopped

2 cloves garlic, minced

In a sauté pan add oil over moderate heat. When hot, add tomatoes, cut side down. Cook for 3-4 minutes until cut side of tomato is browned and caramelized. Transfer tomatoes to baking dish with cut side up. Season tomatoes with pepper and sprinkle with parsley, thyme and garlic. Bake in a 400 degree oven for 20 minutes uncovered. Tomatoes will be browned and sizzling. Serve immediately. Serves 4

Nutritional Info:

Calories 97; total fat 7 grams; sautéed fat 1 gram; % calories from fat 62%; cholesterol 0 mg.; carbohydrate 8 grams; protein 2 grams; fiber 2 grams

Haddock with Ginger and Lime

Haddock with Ginger and Lime

1 cup water or chicken stock

4 haddock fillets

2 tsp. fresh ginger, grated

Juice of 1 lime

1 tsp. cornstarch

¼ cup cold water

1 Tbsp. honey

Italian parsley

Lime zest

In a medium sauté pan add 1 cup liquid and bring to a boil. Add haddock and lower heat to a simmer. Poach fish for 2-3 minutes per side, until fish is cooked. In a small dish, combine cornstarch and ¼ cup water. Stir to completely dissolve cornstarch. When haddock is finished cooking, remove from pan. Add ginger, lime, honey and cornstarch mixture to pan. Return pan to medium heat and stir until thickened and reduced by about ½. Spoon ginger sauce over haddock and serve. Garnish with lime zest and Italian parsley. Makes 4 servings.

Nutritional Info:

Calories 219; total fat 2 grams; saturated fat .3 grams; % calories from fat 7%; cholesterol 110 mg; carbohydrate 14 grams; protein 37 grams; fiber 1 gram

Turkey Scaloppini with Lemon

1 Tbsp. olive oil

1 Tbsp. butter

1 lb. turkey breast, sliced thin & pounded flat

Juice of 1 lemon, about 3-4 Tbsp.

¼ cup dry vermouth or white wine

2 Tbsp. parsley, finely chopped

½ lemon, thinly sliced

Heat oil and butter in sauté pan. Add turkey and cook, about 1-2 minutes per side. Remove to warm platter. Over high heat, add lemon juice and vermouth to deglaze the pan. Add the parsley and lemon slices. Heat for about 1 minute. Pour over turkey and serve immediately. Makes 4 servings.

Nutritional Info:

Calories 243; total fat 9 grams; saturated fat 3 grams; % calories from fat 39%; cholesterol 66 mg.; carbohydrate 8 grams; protein 23 grams; fiber .4 grams

Shrimp Tip

Did you know that 8 jumbo shrimp have 13 grams of protein, with 63 calories and less than 1 gram of fat? The calories and fat associated with shrimp and shrimp dishes actually come from the manner in which you fix it or the sauce that you serve with your shrimp.

Pepper and Chicken Stir-Fry

Pepper and Chicken Stir-Fry

2 Tbsp. lemon juice

2 tsp. chili powder

1 tsp. cumin powder

1 lb. chicken breasts, skinned, boned, cut into ½” wide strips

1 tsp. olive oil

1 cup red bell pepper, cut in julienne slices

1 cup yellow bell pepper, cut in julienne slices

¼ cup chicken stock

½ cup salsa

5 cups cooked brown rice

Combine lemon juice, chili powder, cumin and chicken in bowl. Cover and marinate in the refrigerator for 1 hour or longer. Heat oil in non-stick skillet over medium high heat. Add chicken mixture; stir-fry for 2-3 minutes. Add bell pepper, chicken stock and stir-fry 1 – 2 minutes covered. Add salsa and finish cooking for about 1 minute longer. Serve over rice and garnish with fresh diced tomatoes, sliced scallions and fresh basil leaves. This can also be served over romaine lettuce for a hot luncheon salad. Yields 4 servings.

Nutritional Info:

Calories 445; total fat 4 grams; saturated fat 1 gram; % calories from fat 8%; cholesterol 21 mg; carbohydrate 81 grams; protein 18 grams; fiber 3 grams

Apricot Porridge

Apricot Porridge

1 ½ cups water

3 Tbsp. dried apricots, chopped

1 Tbsp. molasses

2/3 cup rolled oats

2 Tbsp. wheat germ

Place the water and apricots in a sauce pan and bring to a boil. Add molasses, stirring well. Add oats, wheat germ and return to a boil. Reduce heat and simmer for 2-3 minutes, covered. Remove from heat and let set for 2 minutes. Yields 2 servings.

Nutritional Info:

Calories 287; total fat 4 grams; saturated fat .7 grams; % calories from fat 13%; cholesterol 0 mg; carbohydrate 54 grams; protein 11 grams; fiber .8 grams

Buckwheat Pancakes

Buckwheat Pancakes

½ cup buckwheat flour

½ cup wheat flour

½ tsp. baking soda

1 ½ cups buttermilk

2 egg whites, beaten

2 tsp. olive oil

In a mixing bowl, combine the flour with baking soda. Add buttermilk, egg whites and oil. Stir together. Heat a large pan or griddle over medium high heat. Add small amount of oil to pan and wipe with paper towel to evenly coat surface. Pour batter onto oiled surface. When small bubbles appear over entire top of pancakes, carefully turn and cook other side. Repeat cooking steps until all batter is used. Do not add additional oil, simply wipe pan each time with oiled towel. Serves 2

Nutritional Info:

Calories 333; total fat 7 grams; saturated fat 2 grams; % calories from fat 19%; cholesterol 6 mg; carbohydrate 52 grams; protein 17 grams; fiber 6 grams

Spinach With Chickpeas

Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Ingredients

* 2 pounds spinach, baby
* 3 tablespoon oil, olive, extra virgin
* 1 medium onion(s), red, finely chopped
* 5 clove(s) garlic, minced
* 19 ounce(s) beans, garbanzo (chickpeas), rinsed
* 1 1/2 teaspoon thyme, dried
* 1 1/2 teaspoon oregano, dried
* 1 1/2 teaspoon cumin, ground
* 1 teaspoon salt, Kosher
* 1/2 teaspoon paprika, hot
* 1/2 cup(s) raisins, golden
* 1/2 cup(s) broth, reduced-sodium chicken, or vegetable broth

Preparation
1. Rinse spinach and let drain in a colander. With water still clinging to it, place half the spinach in a Dutch oven over medium heat. Cook, tossing with tongs and adding the remaining spinach by the handful until all is added and wilted, 6 to 8 minutes. Drain in the colander. Let cool slightly, then coarsely chop.

2. Carefully wipe out the pan, then heat 1 tablespoon oil over medium heat. Add onion and garlic and cook, stirring, until the onion is tender and lightly browned, 8 to 10 minutes.
3. Stir in chickpeas, thyme, oregano, cumin, salt and paprika.
4. Using a potato masher, mash some of the chickpeas, then cook, stirring, for 3 minutes.
5. Stir in raisins and broth, scraping up any browned bits. Add the chopped spinach and stir gently to combine.
6. Remove from the heat and let stand 10 minutes. Drizzle with the remaining 2 tablespoons oil just before serving.

Nutritional Info (Per serving):
Calories: 120, Saturated Fat: 1g, Sodium: 260mg, Dietary Fiber: 6g, Total Fat: 4g, Carbs: 19g, Cholesterol: 0mg, Protein: 4g
Carb Choices: 1

Crab Soup

2 tablespoons canola oil
1/4 cup chopped onion
2 cloves garlic finely chopped
3 fresh or dried shiitake mushrooms, rehydrated in water, cut into 1-inch cubes
2 medium tomatoes, cut into 2-inch cubes
1 (1.97-ounce) package MAGGI TASTE OF ASIA Hot & Sour Soup Mix
1 cup fresh or chopped imitation crabmeat
1 large egg, well beaten
1 teaspoon sesame oil
1 tablespoon MAGGI Seasoning Sauce
Fresh cilantro leaves (optional)

1. Heat canola oil in large, nonstick wok or skillet over medium-high heat. Add onion, garlic and mushrooms; cook, stirring constantly
   
   , for about 1 minute or until fragrant. Add tomatoes; reduce heat to medium-low. Cook, stirring frequently, for 2 minutes.
2. Stir in soup mix and 4 cups water. Bring to a boil. Add crabmeat; bring to a second boil. Turn off heat. Stir soup in one direction with a chopstick or fork and slowly pour in the beaten egg so the egg forms long threads.
3. Stir in sesame oil and seasoning sauce. Garnish with cilantro leaves. Serve hot.

Makes 6 servings.

Estimated Times
Preparation Time: 15 mins

Cooking Time10 mins

Nutritional Information Per Serving (1/6 of recipe): Calories: 130 Calories from Fat: 60 Total Fat: 7 g Saturated Fat: 1 g Cholesterol: 50 mg Sodium: 1060 mg Carbohydrates: 11 g Dietary Fiber: 1 g Sugars: 3 g Protein: 6 g

Recipe and photograph from Nestlé®

Veggie Stir-Fry and Diabetics

For a more exotic lunch, go for a bowl of vegetable stir-fry and brown rice. Avoid the fast-food version, which can be high in fat and sodium, and make it yourself by sautéing the vegetables with a healthy cooking spray and soy sauce. Prepare it the night before for dinner, making enough to bring leftovers for lunch.

Tuna, Chicken, Shrimp Salads and Diabetics

When you make these protein-based mixes, you can control the mayonnaise and the good-health factor. Choose low-fat mayonnaise, and not too much of it. Add fiber and bulk with chopped celery, diced bell pepper, and chopped onions to taste. Serve on whole-grain bread or scoop onto a bed of lettuce.

Pizza and Diabetics

Pizza can be a good choice &mash; in moderation. Choose a thin-crust variety, ask for light cheese, and include vegetables as the topping instead of fatty meats like pepperoni.

Pasta and Diabetics

As long as you choose whole-grain pasta, you can eat all types of noodles, such as penne, angel hair, or spaghetti. Top it with a healthy tomato sauce, then add chicken, shrimp, or turkey meatballs and a variety of vegetables. Add a crisp salad and you have a healthy and filling lunch.

Hearty Soups and Diabetics

Soup can be a good option for lunch, with many healthy choices to consider. Chicken noodle, chicken and rice, and tomato (made without cream) are all good soup choices. Others include butternut squash, gazpacho and other chunky vegetable varieties, miso, and pasta and bean soups. Avoid cream-based soups and chowders. Remember, soup freezes well. You can make a large batch and freeze it in individual containers; with a microwave you have a nearly instant lunch.

Sandwiches and Diabetics

As with salads, there are many ways to spice up a sandwich. Start with whole-grain bread or a whole-wheat tortilla. Add lean meat, such as turkey, ham, or grilled chicken; layer on your choice of veggies; add mustard, low-fat mayo, or hummus to the mix — and you have a filling and tasty lunch. Stay away from greasy chips, French fries, and other fattening sides. Instead choose fruit, a few pretzels, or carrot and celery sticks to complement your meal.

Salads and Diabetics

Salads

Salad should be a part of your lunch menu if you have diabetes. You can create a different salad every day of the week by varying your toppings. Try grilled chicken, shrimp, or fish, but avoid heaping on a lot of fattening ingredients, such as bacon bits and heavy cheeses.

Salads with lots of raw vegetables are best, including carrots, cucumbers, radishes, celery, and spinach. Sprinkle nuts or seeds on top, add a few dried cranberries, and garnish with some avocado chunks to give it zip. Always choose low-fat or fat-free salad dressings or, for a change, flavored vinegars.

Banana Strawberry Shake

1 large ripe banana, sliced
5 packets SPLENDA® No Calorie Sweetener
1/2 cup reduced fat milk
1 1/4 cups frozen unsweetened strawberries

1. Combine all ingredients in the jar of a blender. Blend on medium speed until smooth.
2. Pour into glasses and serve.

Makes 2 servings.
Preparation Time: 5 Minutes
Total Time: 5 Minutes

Note: Add additional SPLENDA® Granulated Sweetener, if desired.

Nutritional Info Per Serving (1/2 of recipe): Calories 150 | Calories from Fat 15 | Fat 1.5g (sat 1.0g) | Cholesterol 5mg | Sodium 35mg | Carbohydrates 34g | Fiber 5g | Sugars 27g | Protein 3g

Recipe courtesy of Splenda, Inc.

Butterscotch Brownies

2 1/4 cups all-purpose flour
1 teaspoon baking powder

1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
3/4 cup packed SPLENDA® Brown Sugar Blend
1 tablespoon vanilla extract
2 large eggs
1 2/3 cups (11-ounce package) NESTLÉ® TOLL HOUSE® Butterscotch Flavored Morsels - divided use
1/2 cup chopped pecans

1. Preheat oven to 350°F (175°C).
2. Combine flour, baking powder and salt in medium bowl. Beat butter, SPLENDA® Brown Sugar Blend and vanilla extract in large mixer bowl until creamy. Beat in eggs. Gradually beat in flour mixture. Stir in 1 cup morsels and nuts. Spread into ungreased 13 x 9-inch baking pan. Sprinkle with remaining morsels.
3. Bake for 30 to 40 minutes or until wooden pick inserted in center comes out clean. Cool in pan on wire rack. Cut into bars.

Makes 48 brownies.

Preparation Time: 15 mins
Cooking Time 50 mins

Nutritional Information Per Serving: Calories: 120 Calories from Fat: 60 Total Fat: 7 g Saturated Fat: 4 g Cholesterol: 20 mg Sodium: 70 mg Carbohydrates: 12 g Dietary Fiber: 0 g Sugars: 8 g Protein: 1 g

Recipe from Nestlé®

Superfoods for Your Diabetic Diet Part 10 Tomatoes

Tomatoes

Here's another colorful vegetable that contains large amounts of nutrients like iron and vitamins C and E. Tomatoes are very versatile and can be used in many different recipes. Cooked tomato products like stewed tomatoes and ketchup also deliver the important nutrient lycopene.

Superfoods for Your Diabetic Diet Part 9 Whole Grains

Whole Grains

Any time you want bread, pasta, or cereal, you need to make sure it's made with whole grains. The germ and bran contained in whole grains have large amounts of nutrients like magnesium, chromium, omega-3 fatty acids, and folate; these are stripped out of wheat when it’s processed into white flour products. Whole-grain foods also contain lots of fiber.

Next: Tomatoes

Superfoods for Your Diabetic Diet Part 8 Dark, Leafy Green Veggies

Spinach, collard greens, and kale pack high levels of nutrients like vitamins A and C and calcium, as well as being low in calories and carbohydrates. Other great choices in this group include bok choy and mustard greens.

Next: Whole Grains

Superfoods for Your Diabetic Diet Part 7 Sweet Potatoes

Sweet Potatoes

Many people with type 2 diabetes love potatoes, but can't afford the starch. Sweet potatoes are a great alternative, McLaughlin says. They are high in fiber and vitamins A and C.

Next: Dark, Leafy Green Vegetables

Superfoods for Your Diabetic Diet Part 6 Broccoli

Broccoli

High in vitamins A and C, broccoli is another low-carbohydrate, low-calorie, high-fiber food that has antioxidant and anti-cancer properties, McLaughlin says. Broccoli also is very filling, a plus for people who need to lose weight. "Try eating a six-inch salad plate full of cooked broccoli," she says. "It will fill you up and give you 75 calories at most."

Next: Sweet Potatoes

Superfoods for Your Diabetic Diet Part 5 Berries

Berries

All berries contain good levels of antioxidants, says McLaughlin. They are heart-healthy, cancer-preventing, and fat-free. Compared with other fruits, “they provide a comparatively low amount of calories and carbohydrates considering their serving size," McLaughlin says. Berries also contain vitamins and fiber.

Next: Broccoli

Superfoods for Your Diabetic Diet Part 4 Nuts

Nuts

Nuts are very filling and contain high levels of unsaturated fats, the kind that contributes to "good" cholesterol. Some nuts and seeds like walnuts and flaxseeds contain omega-3 fatty acids. Nuts also deliver healthy doses of fiber and magnesium.

Next: Berries

Superfoods for Your Diabetic Diet Part 3 Fish

Fish

"Salmon, albacore tuna, mackerel, halibut, and herring are high in omega-3 fatty acids that have been shown to be heart-healthy, as long as these [fish] are not breaded and deep-fried," McLaughlin says. One study also suggests that eating fish at least twice a week may protect people with diabetes against kidney problems.

Next: Nuts

Superfoods for Your Diabetes Diet - Part 2 Beans

Beans

Incredibly high in fiber and protein, just a half-cup of any type of beans will provide about a third of your daily requirement of fiber and as much protein as an ounce of meat. Because of this, beans are wonderful for managing blood glucose levels, giving the body nutrients to slowly digest and process. "They help control the post-meal blood sugar rise," McLaughlin says. Beans also are great sources of magnesium and potassium.

Next: Fish

Managing Diabetes - The Diabetes Diet Part 1

A type 2 diabetes diet isn't just about what you shouldn't eat. Add these "superfoods" to give you an edge in managing diabetes.

By Dennis Thompson Jr.

Medically reviewed by Pat F. Bass III, MD, MPH

Everyone knows you have to cut back on or eliminate certain foods once you've been diagnosed with type 2 diabetes. But there are also foods that can help with managing type 2 diabetes, either by providing powerhouse portions of nutrients or by helping quell the ebb and flow of your blood sugar levels. "Diabetes 'superfoods' are foods that are low-fat and high in nutrients like vitamins, minerals, and fiber," says dietitian Sue McLaughlin, RD, CDE, a certified diabetes educator and president of health care and education for the American Diabetes Association. Making these foods part of a comprehensive diabetes diet can make a real difference in managing diabetes.

Next - Beans

Choosing the right Oil

An article You might enjoy reading.

Before you reach for that stick of butter when sautéing veggies, consider a healthier alternative. Cooking oil, a tasty addition to many dishes, can be healthier than butter and other solid fats and add flavor. With so many vegetable oil and nut oil flavors to choose from, you'll never run out of healthy cooking options.

Choosing Nutritious Oils

Most liquid cooking oil is a better option than butter or margarine, but some types of cooking oil are healthier than others. What makes a cooking oil healthy or unhealthy is the amount and type of fat it contains. Healthy cooking oils are high in monounsaturated fats, which are some of the healthiest types of fats and may help lower blood cholesterol levels. Cooking oils may also contain polyunsaturated fats, which are also healthy and can help improve heart health.

Start your cooking oil selection with plant-based oils like:

• Olive oil
• Peanut oil
• Canola oil
• Sunflower oil
• Soybean oil
• Flaxseed oil
• Corn oil
• Avocado oil

Next choose from a variety of seed- and nut-based oils, many of which make tasty bases for salad dressings and marinades, including:

• Almond oil
• Hazelnut oil
• Sunflower oil
• Grapeseed oil
• Peanut oil
• Sesame oil
• Walnut oil

Choose the Right Cooking Oils — for Great Taste and Nutrition

From olive oil to flaxseed and peanut oils, cooking oils can make or break a meal when it comes to taste and health benefits.

By Diana Rodriguez

Medically reviewed by Pat F. Bass III, MD, MPH

Print Email

Before you reach for that stick of butter when sautéing veggies, consider a healthier alternative. Cooking oil, a tasty addition to many dishes, can be healthier than butter and other solid fats and add flavor. With so many vegetable oil and nut oil flavors to choose from, you'll never run out of healthy cooking options.

Choosing Nutritious Oils

Most liquid cooking oil is a better option than butter or margarine, but some types of cooking oil are healthier than others. What makes a cooking oil healthy or unhealthy is the amount and type of fat it contains. Healthy cooking oils are high in monounsaturated fats, which are some of the healthiest types of fats and may help lower blood cholesterol levels. Cooking oils may also contain polyunsaturated fats, which are also healthy and can help improve heart health.

Start your cooking oil selection with plant-based oils like:

• Olive oil
• Peanut oil
• Canola oil
• Sunflower oil
• Soybean oil
• Flaxseed oil
• Corn oil
• Avocado oil

Next choose from a variety of seed- and nut-based oils, many of which make tasty bases for salad dressings and marinades, including:

• Almond oil
• Hazelnut oil
• Sunflower oil
• Grapeseed oil
• Peanut oil
• Sesame oil
• Walnut oil

Cut Back on Unhealthy Cooking Oils

There's more content below this advertisement. Jump to the content.

Some oils contain higher levels of saturated fat, which is considered the "bad" or unhealthy fat because it can clog arteries and lead to high cholesterol levels and increased risk of heart disease.

Avoid these oil varieties, some of which are so high in saturated fat that they have more of it than some meat sources:

• Coconut oil
• Palm oil
• Palm kernel oil
• Safflower oil

In general, keep the amount of saturated fats you eat to a minimum; check the labels before you buy any cooking oil to see what types of fat it contains. You also want to avoid any oil-based products with trans fats and hydrogenated oils — even worse for you than saturated fats.

How to Use Cooking Oils

Certain types of cooking oil are best when used for specific styles of healthy recipes, or when you're preparing certain foods. Think about the flavor of the oil, and consider what it might best complement. For instance, nutty cooking oils go well in rich pasta dishes with grilled meats, while a lighter olive oil is a good complement to fish sautéed with herbs. Sesame oil tastes great in an Asian-inspired dish and lightly drizzled on top of an Asian salad.

Healthy Alternatives to Cooking Oil

You don't always have to cook in oil — there are other options that are even lighter and healthier. Try these alternatives:

• Lightly coat your pan with cooking spray rather than adding liquid oil
• Bake by wrapping food in parchment paper or aluminum foil to steam it and keep it moist
• Use broth, such as a low-sodium vegetable, beef, or chicken variety, as a cooking medium and sauce base
• Steam food above boiling water
• Season food with lemon juice for a citrusy flavor
• Marinate or cook with balsamic vinegar for a tangy, rich flavor

A variety of heart-healthy cooking oils can give your meal great flavor. Experiment with light sautés or marinades; if you avoid frying foods or using heavy amounts of oil, nut or vegetable oil adds taste and valuable nutrition to any meal. Just. And remember: A little oil goes a long way.

Breakfast Mix

Breakfast Mix

2 cups rolled oats
1 cup bran
½ cup wheat germ
1 cup dried fruit, diced
½ cup shredded coconut
½ cups raisins
2 tsp. ground cinnamon

Mix all ingredients in a large bowl. Place in a covered container and store in the refrigerator. To serve, place Mix in serving bowl, add yogurt, nuts, seeds or fresh diced fruit. Serve with fruit juice or milk if desired.


Nutritional Data:
Calories 206
Total fat 3 grams
Saturated fat 1 gram
% calories from fat 15%
Cholesterol 0 mg.
Carbohydrate 40 grams
Protein 8 grams
Fiber 4 grams

Damaged Diabetic Supplies

Heat can affect your diabetes supplies, too. Insulin is particularly vulnerable, but all medications, glucose meters, and testing strips should be kept in a cool, dry place.

Never leave insulin or other medications in hot cars, direct sunlight, or other extremely hot situations. Use a cooler or insulated lunch bag to keep items cool. Testing strips, meters, and pumps should be kept dry and away from extreme heat. Exposure to intense heat may make them unreliable for later use.

Here are other ideas for coping with the summer heat:

Diabetics and Foot Health in the Summer Heat

Proper foot care is important for people with diabetes. In the heat, your feet can get sweaty and socks stay wet. Make sure your feet are dry and protected when you are outdoors — either with sunscreen or shoes that provide coverage. Check for sores daily.

Diabetics and Summer Heat

Elderly people are at particular risk, but people of all ages with diabetes should be aware of summertime dangers. These include dehydration, heat exhaustion, and foot problems.

Diabetes and Dehydration

Everyone, regardless of their health status, should make sure they drink enough fluids during the summer. People with type 2 diabetes, however, face an additional challenge because when their blood sugar levels are too high, they may be passing more urine than usual — which means they are losing fluids more quickly. Add sweating into the mix and you have a recipe for speedy fluid loss. Certain medications, such as metformin (Glucophage), also increase the risk of dehydration.

If you are out and about on a hot summer day, make sure you have enough of these beverages on hand to stay hydrated:

* Water or seltzer
* Sugar-free lemonade or other drinks

Also, avoid alcohol and caffeine. Alcohol and caffeinated drinks are usually okay in moderation — but too much of either one can cause you to lose more fluids. And remember to bring along snacks in case your blood sugar drops.

If you’re going to be outside, be alert to these symptoms of heat exhaustion:

* Dizziness
* Fainting or near-fainting
* Sweating to excess
* Muscle cramping
* Cold, clammy skin
* Headaches
* Rapid heartbeat

During heat waves and periods of high heat, find air-conditioned places to stay if you do not have central AC or AC in a room at home. Fans can also help.

Diabetic Cooking Tips

Experiment with healthier cooking techniques. One of the best ways to adhere to a diabetes diet is to use non-frying methods of cooking. Stir-fry, bake, or poach instead of frying or sautéing. Baking and poaching require no cooking oil at all. To stir-fry, you heat just a small amount of oil in a wok. Then add fish, chicken, or lean meat. When the meat is almost done, add your veggies and cook for a few more minutes.

Cut the fat. Replace saturated fats, namely butter and lard, with olive oil or canola oil when some fat is needed. Other saturated-fat substitutions for a diabetes diet include:

* Skim milk instead of whole milk
* Fat-free cream cheese instead of regular varieties
* Fat-free plain yogurt when a recipe calls for sour cream

You can often skip the fat-based toppings, too. Lemon or lime on fish and vegetables are much healthier choices than butter or sauces for people with type 2 diabetes.

Make sugar substitutions. Try some of the various artificial sweeteners, such as Splenda (sucralose), to reduce sugar in recipes. With a little creativity, many sugar-free recipes can be just as tasty as standard recipes containing sugar. Instead of sugar in baking, try sweet spices, such as ground cinnamon, or add vanilla extract. If a recipe calls for fruit, it’s best to always use fresh; the next choice is frozen. If canned is your only option, make sure that fruits are packed in their own juices or water, not in sugary syrup.

Stash the salt shaker. Flavor your foods with herbs and spices instead of salt. Try garlic salt to slash the amount of sodium. If you must use regular salt, opt for sea salt. Most sea salts contain slightly less sodium than regular table salt. Another option: If a recipe calls for a teaspoon of salt, use half a teaspoon and substitute fresh herbs for the missing salt. Your food will actually be more flavorful.

Go with whole grains. Refined grains — white bread, white rice, and white pasta — are not good choices for people trying to stick to a diabetes diet because much of the glucose-friendly fiber has been removed in the refining process. Fiber helps keep blood sugar levels under control by releasing glucose at a leisurely rate. If you eat a big meal of refined grains, your blood sugar can soar. So make brown rice instead of white rice and use whole-grain bread for sandwiches. If you’re craving spaghetti, buy whole-grain spaghetti.

Choose cheese wisely. Cheese is loaded with saturated fat, but there are ways to make cheese better for a diabetes diet. Use a strongly flavored cheese, such as sharp cheddar, blue cheese, or feta, instead of mild cheddar, American, or Swiss. A little bit of sharp cheese goes a long way. The stronger flavor will allow you to cut down on the amount you use in recipes and on burgers. And less cheese means fewer calories and saturated fat.

Prepare healthy meats. Use skinless chicken and lean cuts of meat; for example, if you like bacon with breakfast, substitute Canadian bacon or turkey bacon to reduce the fat. Make your burgers with extra-lean ground beef, ground chicken, or ground turkey. Or use half ground beef and substitute a non-beef ground meat, such as turkey, for the other half. Having a cookout? Use aromatic woods on the grill, such as mesquite, to help disguise substitutions.

Reduce portion sizes. King-size portions of high-carbohydrate foods can send blood sugar levels and your weight skyrocketing. To prevent weight gain and out-of-control glucose levels, cut your portion sizes. When dining out, resist the temptation to finish those generous servings; instead bring half home in a container.

Teriyaki Chicken

Teriyaki Chicken

1 tablespoon cornstarch
1 tablespoon cold water
1/2 cup SPLENDA® No Calorie Sweetener, Granulated
1/2 cup soy sauce
1/4 cup cider vinegar
1 clove garlic, minced
1/2 teaspoon ground ginger
1/4 teaspoon ground black pepper
12 skinless, boneless chicken breast halves

1. In a small saucepan over low heat, combine the cornstarch, cold water, SPLENDA® Granulated Sweetener, soy sauce, vinegar, garlic, ginger and ground black pepper. Let simmer, stirring frequently, until sauce thickens and bubbles.
2. Preheat oven to 425°F (220°C).
3. Place chicken pieces in a lightly greased 9x13 inch baking dish. Brush chicken with the sauce. Turn pieces over, and brush again.
4. Bake in the preheated oven for 30 minutes. Turn pieces over, and bake for another 30 minutes, until no longer pink and juices run clear. Brush with sauce every 10 minutes during cooking.

Makes 12 servings.
Preparation Time: 30 Minutes
Total Time: 1 Hour 30 Minutes

Nutrition Info Per Serving (1/12 of recipe): Calories 140 | Calories from Fat 25 | Fat 3.0g (sat 1.0g) | Cholesterol 65mg | Sodium 660mg | Carbohydrates 3g | Fiber 0g | Sugars 1g | Protein 25g

Recipe and photograph are courtesy of Splenda, Inc.

Coffee Cup Scramble

This economical, fast and easy breakfast is an excellent source for protein, choline, and a good source for vitamin A, vitamin D, folate, calcium and iron

Coffee Cup Scramble

2 large eggs
2 tablespoons milk
2 tablespoons shredded cheddar cheese
Salt and pepper

1. Coat a 12-ounce microwave-safe coffee mug with cooking spray.
2. Add eggs and milk; beat until blended.
3. Microwave on HIGH 45 seconds; stir.
4. Microwave until eggs are almost set, 30 to 45 seconds longer.
5. Top with cheese; season with salt and pepper.

Makes 1 serving.

Prep Time: 1 minute
Cook Time: 45 to 60 seconds

Note: Microwave ovens vary. Cooking times may need to be adjusted.

Nutrition information per serving (1 recipe): calories: 215 total fat: 15g saturated fat: 6g polyunsaturated fat: 2g monounsaturated fat: 5g cholesterol: 440mg
sodium: 240mg carbohydrates: 2g dietary fiber: 0g protein: 17g vitamin A: 686.2IU vitamin D: 49.8IU folate: 51.1mcg calcium: 190.5mg iron: 1.9mg choline: 258.4mg

Recipe courtesy of the American Egg Board (AEB) and Egg Nutrition Center (ENC).

Sesame-Soy Beef Stir-Fry

Marinade:
3 tablespoons soy sauce
2 teaspoons dark sesame oil

1 pound beef round tip steaks, cut 1/8 to 1/4-inch thick
1 (16-ounce) package frozen stir-fry vegetable mixture
2 teaspoons cornstarch dissolved in 1/3 cup water

Hot cooked rice (optional)
1/4 cup chopped toasted walnuts (optional)

1. Combine marinade ingredients in medium bowl. Remove and reserve 2 tablespoons. Stack beef steaks; cut lengthwise in half, then crosswise into 1-inch wide strips. Add beef to remaining marinade; toss.
2. Heat large nonstick skillet over medium-high heat until hot. Add 1/2 of beef; stir-fry 1 minute or until outside surface of beef is no longer pink. (Do not overcook.) Remove. Repeat with remaining beef.
3. Combine vegetables and 1/4 cup water in same skillet; cook over medium-high heat 4 to 5 minutes or until most of water is evaporated and vegetables are hot, stirring occasionally. Combine cornstarch mixture and reserved marinade. Add to vegetables; cook and stir 1 minute or until thickened and bubbly. Add beef; heat through. Serve over rice. Sprinkle with walnuts.

Makes 4 servings.

Nutrition information per serving: 277 calories; 29 g protein; 15 g carbohydrate; 10 g fat; 1335 mg sodium; 69 mg cholesterol; 3.2 mg niacin; 0.3 mg vitamin B6; 2.5 mcg vitamin B12; 3.0 mg iron; 6.0 mg zinc.

Recipe courtesy of the Beef Industry Council.

Best Chili Cheese Dip

Cream cheese, salsa and chili beans are topped with melted cheese to create this warm dip that will have everyone lining up for seconds.

1 (8 ounce) package cream cheese, softened
1/2 cup chunky salsa
1 cup shredded cheddar cheese - divided use
1 (16-ounce) can BUSH'S® BEST Chili Beans, undrained
3 tablespoons sliced green onions
3 tablespoons pitted sliced black olives (optional)
Tortilla chips

1. Preheat oven to 350°F (175°C).
2. Combine cream cheese and salsa and spread in bottom of 9-inch pie plate. Sprinkle with 1/2 cup cheese. Spread chili beans over shredded cheese. Top with remaining shredded cheese, sliced green onions and olives.
3. Bake for 15 minutes until mixture is thoroughly heated and cheese is melted. Serve with tortilla chips.

Makes 8 servings.

Nutritional Information Per Serving: Calories: 361; Total Fat: 23g; Cholesterol: 46mg; Sodium: 635mg; Total Carbs: 29.2g; Dietary Fiber: 4.9g;Protein: 10.5g

Recipe and photograph provided courtesy of Bush's Beans.

Sweet & Spicy Snack Mix

3 cups crispy rice cereal squares
2 cups toasted O-shaped cereal
2 cups small reduced-fat pretzels
1 cup oyster crackers
1 cup dry roasted peanuts
1 egg white
1/2 cup SPLENDA® No Calorie Sweetener, Granular
1 tablespoon Worcestershire sauce
1/2 teaspoon ground red pepper

1. Preheat oven to 300°F (150°C).
2. Combine first 5 ingredients in a large bowl.
3. Beat egg white until foamy; stir in SPLENDA® Granular, Worcestershire sauce and red pepper. Pour over cereal mixture, tossing to coat.
4. Spray a 15- X 10-inch jellyroll pan with cooking spray; spread cereal mixture in a single layer in pan.
5. Bake for 20 to 25 minutes, stirring every 10 minutes. Cool.

Makes 16 (1/2 cup) servings.

Note: Store mix in an airtight container

Nutrition Information per serving Serving Size: 1/2 cup; Total Calories 140; Calories from fat 50; Total Fat 5g; Saturated Fat 1g; Cholesterol 0mg; Sodium 290mg; Total Carbohydrate 19g; Dietary Fiber 2g; Sugars 1g; Protein 4g

Exchanges per Serving: 1 Starch, 1 Fat

Recipe and photograph courtesy of Splenda, Inc.