The Diabetic Dairy Discussion: Low-Fat vs. Full-Fat

The Diabetic Dairy Discussion

A high-fat diet has been thought to contribute to weight gain and the development of heart disease and diabetes. However, new research suggests high-fat dairy products may actually reduce the risk of diabetes.

The Diabetic Dairy Discussion: Low-Fat vs. Full-Fat 1

When it comes to the management of diabetes, the control of blood sugar is top priority. Uncontrolled blood sugars can ultimately result into complications and compromise body organs. In addition, a high-fat diet is often thought to contribute to weight gain and the development of heart disease and diabetes. Surprisingly, new research suggests high-fat dairy products may actually reduce the risk of diabetes.

Low-Fat Versus Full-Fat

First off, it is important to get a better grasp on the nutritional makeup of dairy products. The table below represents the variations between macronutrients (carbohydrate, protein, and fat) in cow’s milk.

The Diabetic Dairy Discussion: Low-Fat vs. Full-Fat 2

When deciphering through the numbers, it is noteworthy to notice the grams of both carbohydrate and protein stays consistent despite the varying milk type. When it really comes down to it, the fat and calorie content individualizes cow’s milk. It seems only logical the intake of skim or low-fat milk should replace whole milk to reduce calories and fat, ultimately reducing the potential for weight gain and diabetes risk. However, new research seems to suggest otherwise.

Can High-Fat Actually Reduce the Risk of Diabetes?

Not long ago, fat was commonly feared among the general population. Its intake was an associated contributor to weight gain and the development of heart disease and diabetes. Although a high intake of fat can do so, the body needs fat from healthful sources and in moderation.

New research has shined the light on high-fat dairy products fitting into a healthy diet. The study, conducted by Dr. Dariush Mozaffarian and his colleagues, analyzed the blood of 3,333 adults enrolled in the Nurses’ Health Study of Health Professionals Follow-up Study. The 15-year study found those who consumed higher full-fat dairy products had, on average, a 46 percent reduced risk of developing diabetes compared to individuals who consumed low-fat dairy products. A further study in the American Journal of Nutrition suggested women who had a diet richer in full-fat dairy products had an eight percent lower risk of becoming obese compared to women who consumed lower-fat dairy products.

Although there is not one sound piece to conclude this phenomenon, experts are weighing in with multiple explanations surfacing.

• To compensate for reduced fat in low-fat dairy products, carbohydrates are taking over its spot. Too much carbohydrate can ultimately result into body fat. Greek yogurt, for example, can be filled with added sugars for flavor enhancement.

The Diabetic Dairy Discussion: Low-Fat vs. Full-Fat 3

• High-fat dairy products can reduce feelings of hunger. Although richer in calories, consuming full-fat products can reduce the chance to over consumer and eat sweets and other sugary foods.

• Fats in dairy may be improving the liver’s and muscle’s ability to break down sugar from foods. Insulin and glucose may also be further regulated in a beneficial way.

• Cheese, an often high-fat dairy product, is fermented and contains microbes. They may be able to improve insulin response, ultimately lowering the risk of diabetes.

The Take-Home Message

The new research regarding full-fat dairy over low-fat is nonetheless compelling. Experts do suggest further research to surface a better understanding on the matter. A diet high in fat can certainly increase the risk for weight gain and diabetes. When drinking milk and consuming other dairy products, it is important to stick to serving sizes and pay attention to added sugars.


Park A. The Case Against Low-fat Milk Is Stronger Than Ever. Time. Available at:

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How Olive Oil Can Reduce Blood Sugar Levels

reduce blood sugar

When it comes to controlling blood sugars, people turn to carbohydrate intake for fluctuating levels. So how may extra virgin olive oil, a fat source, reduce after-meal blood sugars?

Diabetes is a chronic disease that affects nearly 10 percent of Americans, with that number expected to grow in the future. The condition cannot only be costly to the wallet but taxing on health and should not be taken lightly.

Essentially, diabetes is when the body cannot efficiently produce energy from food sources. Insulin, a hormone responsible for making energy from sugar (mostly from carbohydrate sources) becomes insufficient in diabetes.

The conversion of sugar to energy is unable to be carried out and blood sugars start to rise, a phenomenon known as hyperglycemia and can harm multiple organ systems if left uncontrolled. But when it comes to controlling blood sugars, individuals generally turn to carbohydrate intake for fluctuating levels.

So how may extra virgin olive oil, a fat source, reduce after-meal blood sugars? Let’s take a look at what olive oil is, along with its beneficial health properties.

extra virgin olive oil can reduce blood sugar

What is Olive Oil?

Running to the store for olive oil might be a little more overwhelming than envisioned, as there are numerous types – including pure olive oil, light olive oil, and virgin olive oil, and extra virgin olive oil (EVOO). Although each can be used interchangeably, EVOO is the highest quality offered.

Extra virgin olive oil and virgin olive oil are unrefined, meaning they have not been treated with chemicals or undergone heat manipulation. When it comes to distinguishing between the two, the finger is pointed to the oleic acid content. Though oleic acid can be consumed at a healthy and safe level, too much can be harmful. EVOO, compared to the others, has the least amount of oleic acid content (with no more than one percent) while offering the richest flavor.

Extra Virgin Olive Oil Benefits on Blood Glucose

Utilizing olive oil into cooking has become a popular practice, especially in the Mediterranean region. Its intake is a key player in the Mediterranean diet (primarily a plant-based diet) filled with whole grains, fruits and vegetables, legumes and nuts, olive oil, and fresh herbs and spices.

When comparing a Mediterranean diet to a Westernized diet, there are several health benefits that arise, particularly pertaining to blood glucose control and heart disease. Although the effects of a Mediterranean diet have been witnessed, the mechanism is vague.

How Olive Oil Can Reduce Blood Sugar Levels 4

What Does the Research Show?

To get a better grasp on these health phenomena, researchers tested the effect of EVOO on post-prandial glycemic (after-meal) levels and lipid profiles. Twenty-five healthy individuals participated in two studies: One where all individuals consumed a Mediterranean-style diet but not all received an additional 10 grams of olive oil. The second study (30 days later) included the same subjects as the first study.

Subjects received an identical lunch composition but were further randomly chosen to consume either 10 grams of olive oil or 10 grams of corn oil added to their meal. The first study demonstrated lowered blood glucose and low-density lipoprotein (also known as LDL or “bad” cholesterol) in those taking EVOO compared to those without.

The second study further found EVOO improved glycemic and lipid profiles with the intake of EVOO compared to corn oil. Although the results were hoped to be expected, the study further identified how EVOO plays a key role in the reduction of blood glucose and LDL.

How to Use EVOO Effectively

So when it actually comes to implementing olive oil into the diet, the means to do so is relatively simple: drizzle atop of salads, incorporate in dressings, replace traditional frying oils, and sauté with veggies. However, it is important to note adding olive oil to poor food choices does not have the same effect. Rather, the oil should be implemented in a well-balanced meal and complemented with a healthy lifestyle.

Viola F, Loffredo L, Pignatelli P, et al. Extra virgin olive oil use is associated with improved post-prandial blood glucose and LDL cholesterol in healthy subjects. Nutrition & Diabetes.

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Food for Diabetics: What You Need to Know

Healthy Food Recommended for Diabetes

A diabetic diet can be both rich in nutrients and flavor. Find out how to successfully manage blood sugars with the assistance of nutritious, yet delicious food.

Healthy Food Recommended for DiabetesIf diagnosed with diabetes, one might be prescribed and advised to follow a diabetic diet to control blood sugars.

However, food for diabetics is similar to a balanced diet all can benefit from. What’s more, a diabetic diet can be both rich in nutrients and flavor.

Find out how to successfully manage blood sugars with the assistance of nutritious, yet delicious food!

A Diabetic Diet Overview

A diabetic diet is essentially a healthy eating pattern balanced with healthy carbs, proteins, and fats. It naturally rich in fiber, vitamins, and minerals while being low in calories. The natural reduction in calories can lead to a healthy weight and tighter glucose control.

Whole grains, fresh produce, lean and plant-based proteins, dairy products, and healthy fat sources should comprise most of the diet. A diabetic meal plan also limits prepackaged, processed foods rich in refined flour, sugar, oil, and salt.

A diabetic diet also considers meal frequency and timing. Meals and snacks should ideally be spaced within a three to four-hour block. Consuming three meals and one to two snacks within a daily time frame helps regulate blood sugars and moderate hunger.

But the most essential part of diabetic meal planning is ensuring controlled carbohydrate at all meals and snacks. After that, choose lean proteins and include healthy fat sources to provide a balanced diet.

Healthy Carbs for Diabetics

Again, focusing on the timing and amount of carbohydrate consumed is vital for diabetes management. Most health experts suggest consuming no more than 45 to 60 grams of carb per meal. Also, limit to 15 grams of carb at snack time.

But there are different forms of dietary carbohydrates, and not all are treated the same. Make these healthy carbs the focus of a balanced diet:

• Whole Grains: Choose whole grains and wheat products over refined products. Desserts and pastries to reduce the risk of blood sugar, exaggerated spikes and drops.

Wheat and related grains contain vitamins, minerals, and fiber that white and processed foods generally lack. Examples of whole grains include barley, brown rice, corn, millet, and oatmeal.

• Vegetables: All veggies are nutritious, but some contain more carbs and calories than others.

Vegetables are broken down into “starchy” and “non-starchy” types. Starchy vegetables are higher in carbohydrates, often 15 grams per serving. Sweet and russet potatoes, corn, peas, squash, and pumpkin are examples of starchy veggies.

On the other hand, non-starchy vegetables generally supply only five grams of carb per serving. They tend to be lower in calories but ample nutrients. Non-starchy veggies include asparagus, broccoli, carrots, cauliflower, peppers, kale, spinach.

• Fruits: Individuals often think they should be avoided due to their sugar composition. Although fruits do contain sugar, they contain a natural sugar known as fructose.

When choosing fruits, go for whole grains rather than fruit juices that lack fiber and are concentrated in sugar. If desiring a glass of juice, stick to a 4-ounce serving.

Pairing fruit with a protein source can help stabilize blood sugars. An apple with peanut butter, berries with Greek yogurt, and peaches with cottage cheese are just a few example pairings.

• Dairy Products: Milk, cheeses, and yogurts contain lactose, which is a sugar naturally sourced from dairy products. Dairy products are also excellent sources of calcium and provide ample amounts of protein.

When choosing dairy products, pay attention to the ingredient and nutrition label. Some products, especially yogurt varieties, often contain unnecessary and added sugars.

Additional Dietary Factors

Controlling carbohydrate intake is key for managing blood sugars. However, a diabetic diet also considers other dietary components, including lean proteins and healthy fats:

• Lean Protein: Offering protein with meals helps improve blood sugars and induce satiety. Protein is also important for weight loss, which can in turn improve insulin resistance.

Lean animal meats are naturally absent in carbohydrate and include sources as chicken, turkey, sirloin, fish and shellfish. Beans, lentils, soybeans, nuts and seeds are valuable plant-based protein sources. However, stay mindful of their carb and fat plant-based proteins also supply.

• Healthy Fat: Offering more healthy fats in the diet can lower the risk of heart disease and improve overall health. This is especially important for those with diabetes, as they are at greater risk of developing heart disease.

Nutrition experts encourage swapping out saturated and trans fats with healthier fat sources. These include monounsaturated (MUFAs), polyunsaturated (PUFAs), and omega-3 fatty acids.

Healthy fat sources include nuts, seeds, avocados, and extra virgin olive oil, which shows to reduce after-meal blood sugar levels. Aim for two to three servings of fish weekly, such as tuna and salmon, for added omega-3 fatty acids. Also go for leaner cuts of meats, including skinless chicken, turkey, and sirloin, to reduce overall fat and calorie content.

Food for Diabetics: What You Need to Know 5

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To ensure a balanced diet, fill at least half the meal plate with non-starchy veggies. The additional two quarters should include a lean protein and whole grain or starch. Further complement with a healthy fat source. The balance of these foods naturally controls calorie intake and blood sugars.

Food for Diabetics: What You Need to Know 6

Additional dietary factors include sodium content, nonnutritive sweetener use, and alcohol consumption:

• Sodium: Again, those with diabetes are at greater risk for heart disease. So it might be a good idea to moderate its intake for overall health, too.

The American Heart Association (AHA) recommends no more than 2,300 mg (milligrams) per day. They also encourage moving toward an ideal limit of 1,500 mg daily for most adults. A doctor can also help determine a recommended sodium level.

Sodium can naturally be reduced by choosing fresh produce and protein sources over prepackaged, processed foods. Also reduce sodium content by rinsing off canned products before use and dismissing the salt shaker.

Stay cautious of dressings, condiments, and sauces, as they often house and hide a tremendous amount of salt. Spice it up in the kitchen with various seasonings to naturally avoid sodium while amplifying favor.

• Non-Nutritive Sweeteners: Compared to natural or refined sugars, artificial sweeteners and sugar alcohols provide a lower glycemic response. They also supply little- to no-carbohydrate.

Non-nutritive sweeteners do appear to be safe. However, some people report unpleasant gastric discomfort following their consumption, with large doses potentially causing diarrhea.

While consuming regular soda is discouraged, too, diet soda may be just as bad. The artificial sweetener may raises concerns regarding weight and blood sugars. Ultimately, limit the consumption of such beverages and make water the top hydration choice.

• Alcohol: Moderating alcohol is important for all aspects of health, including diabetes management. Especially in the absence of food, alcohol may induce hypoglycemia.

Men are encouraged to consume no more than two drinks per day, while women are limited to one. If deciding to drink, pairing alcohol with food may also lower the risk of hypoglycemia.

Diabetic Blood Sugar Levels

Each person responds different to carbohydrate foods. Blood sugar also increases based upon grams of carbohydrate, which is unique to each individual. For example, insulin production and use change personal blood glucose response to a certain intake of carbohydrate.

However, it is important to keep blood sugars in recommended levels. Doing so lowers the risk of complications associated to uncontrolled diabetes.

WebMD recommends the following target blood sugar levels for diabetes. Unless noted otherwise, values are indicated in milligrams/deciliter (mg/dL).

• Fasting: less than 100
• Before a meal: 70 to 130
• 1 to 2 hours after a meal: less than 180
• Before exercise: 100
• Bedtime: 100 to 140
• Hemoglobin A1c: less than or around 7.0%

Since each individual’s carbohydrate and resulting glucose levels can vary, it is important to measure and test blood glucose levels regularly.

Ultimately, though, work with a healthcare team to determine targeted blood sugars based on personal needs. Consulting with a Registered Dietitian can also help devise an appropriate diet plan.

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Food for Diabetics: What You Need to Know 7

Diabetes Meal Plan and a Healthy Diet

Collision balls made from donuts

If recently diagnosed with diabetes, you may be prescribed to a diabetic diet or meal plan. Though the thought of fixating to a special diet may seem overwhelming, following a diabetes diet can actually be quite simple and extremely beneficial to not only blood sugar regulation, but for total, overall health. So what does a diabetic diet look like and how can it best aid in diabetes management?

Collision balls made from donuts

Diabetes Diet

A diabetes diet is essentially a healthy diet. A healthful diet limits or ditches prepackaged, processed foods and embraces a whole foods approach. Though most individuals assume such diets are restrictive, a diabetic or healthy diet is anything but limited in variety. A healthy diet actually encourages food variety, as there is no single food that can provide all the nutrients the body needs. Each food brings its own nutrients to the table and when consumed in variety, the totality can best assist towards great health. So when eating healthy or to control blood sugars, direct the most attention to:

Whole Grains

Choose whole grains and wheat products over refined products. Wheat and related grains contain vitamins, minerals, and fiber that white and processed foods generally lack. Divvy away from desserts and pastries to reduce the risk of blood sugar exaggerated spikes and drops.


Vegetables are broken down into “starchy” and “non-starchy” types. Starchy vegetables are higher in carbohydrates (often 15 grams per serving) while non-starchy vegetables are generally only five grams per serving.

Starchy: sweet and russet potatoes, corn, peas, squash, pumpkin
Non-Starchy: asparagus, broccoli, carrots, cauliflower, peppers, kale, spinach


Individuals often think they should be avoided due to their sugar composition. Although fruits do contain sugar, they contain a natural sugar known as fructose. When choosing fruits, go for whole fruits and try to skip out on high intakes of juices. Juices are often concentrated with additional sugars and lack fiber.

Dairy Products

Milk, cheeses, and yogurts contain lactose, a naturally-occurring sugar in dairy products. Dairy products are also excellent sources of calcium and provide ample amounts of protein. Pay attention to the ingredient and nutrition label when choosing dairy products, as some may contain unnecessary, added sugars.

Lean Proteins

Balance out the meal plate with a lean protein. Protein is extremely valuable, as it can keep both blood sugars and hunger at bay. Choose leaner proteins such as chicken, turkey, sirloin, fish and shellfish. Plant-based proteins include beans lentils, and soybeans, just stay mindful of their carb content.

Fats and Oils

Swap out butters and margarines with healthful fats, mostly rich in monounsaturated fatty acids (MUFAs). MUFAs are shown to be heart-protective and bountiful in antioxidants. Olive oil has even been suggested to manage after-meal blood sugar levels!

Diabetes Meal Plan Considerations

Though the food quality and variety is imperative to a healthy diet, a diabetes diet further stresses the importance of meal timing and portions for tighter blood glucose control. Most commonly, a diabetes meal plan includes breakfast, lunch, dinner, and a snack or two. Additionally, meals are advised to contain no more than 60 grams of carbohydrate (four carb exchanges) while snacks should try to stick to 15 grams (one carb exchange). Though carbohydrate is the top instigator of blood sugar levels, pairing carb with protein and fat can further reduce the risk of sugar spikes.

To get a basic idea of a diabetic menu, a sample day is laid out below. A common trend you may notice is the emphasis on not only whole foods, but the indication of portions, serving sizes, and regularity of meals.

Breakfast: 2 scrambled eggs with a slice of whole grain toast and 1 cup of sliced, fresh strawberries

Lunch: chicken salad containing 3-ounces of shredded chicken, a stalk of chopped celery, ¼ cup of grapes, and a dollop or two of plain Greek yogurt – pair with a slice of whole grain toast or carrots and celery

Dinner: 3 ounces of flank steak, one small sweet potato, a half-cup of roasted asparagus, and a small side salad drizzled with olive oil

Snack: 1 medium apple with 2 Tbsp. all-natural peanut butter

If you’re interested in a healthy, doctor-approved meal plan, look no further than bistroMD. BistroMD was founded by bariatric physician, Caroline J. Cederquist, to provide delicious, chef-prepared entrees to those seeking weight loss or specialty diet plans, including a Men’s and Women’s Diabetic Program and more. Rest assured that bistroMD’s Diabetic Program will do all of the planning, shopping and cooking for a safe diabetic-friendly meal program, all you have to do is eat and enjoy!

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Diabetes Meal Plan and a Healthy Diet 8

9 Ways to Reverse Diabetes Naturally

Glucometer with sugar level, centimeter and greek salad with feta cheese and vegetables

According to the American Diabetes Association (ADA), the most recent estimated total costs of a diabetes diagnosis is $245 billion, with one in every three Medicare dollars spent on people with diabetes. And considering the prospective growth of diabetes in the upcoming future, reversing the condition is not only cost-saving, but can save the health of millions of people.

Glucometer with sugar level, centimeter and greek salad with feta cheese and vegetablesHow to Reverse Diabetes

First off, you may be even wondering, “Can diabetes be reversed?” Simply put, diabetes can be reversed dependent on various factors, including the duration of diabetes, its severity, and the individual’s genetic lineup. Additionally, completely reversing the condition does not mean reversing back into old habits, but rather going off medications while continuing good lifestyle choices. Individuals can increase their likelihood of reversing diabetes through the following recommendations:

1. Reduce Refined Carbs and Sugars
When it really comes down to it, refined carbs and sugars are essentially not much more than empty calories, denoting they pack on calories without any sort of nutritional value. Products such as white breads, pastries, and sodas are also generally high in the glycemic index, implying their intake can easily spike blood sugars.

2. Increase Whole Grains
Unlike refined carbs, whole grains and their products are ample in essential nutrients and fiber and tend to be lower on the glycemic index scale, ultimately slowing the absorption of glucose into the blood. Individuals who consume a high-fiber diet are more likely to maintain a healthy weight, subsequently improving insulin utilization.

3. Embrace Color
No, not the artificially-colored sugary cereals… But nature’s true vibrant bounty of fruits and veggies! Embracing colorful produce can naturally increase fiber and nutrient intake without large concern of heavy caloric volumes.

4. Consume Healthy Fats
Swap out saturated and trans fat products with healthful fats, including those omega-3 fatty acids. Although omega-3s have continuously been touted as heart healthy, the healthy fat also been shown to reduce insulin resistance in people with type 2 diabetes. Extra virgin olive oil, a type of monounsaturated fat, has also shown to reduce after-meal blood sugar levels.

5. Watch Portion Sizes
Along with filling the meal plate with nutritious foods, attention should also focus on portion sizes. Portions have dramatically grown over the decade, and may have even doubled the recommended serving size. To keep portions and calories naturally in check, load up on veggies first and compliment with a lean protein source. Using smaller plates, placing the fork down between bites, and thoroughly chewing foods can also reduce the risk of overeating or second helpings.

6. Limit Alcohol
Like refined carbs and sugar, alcohol does no more than pack on calories. (And oh boy, can it!) Alcohol contains calories within itself and pair with sugary mixers for multiple rounds, hundreds upon hundreds of calories can easily pack on. Alcohol can also dramatically increase not only appetite, but blood sugars as well. Blood sugars generally feel considerably low the morning after, making the urge to eat even stronger. So it goes without saying, if you are to drink alcohol, stick to the recommendations – limited to two drinks for men and one drink for women each day.

7. Exercise Regularly
Regular exercise as a natural cure for diabetes is much more than the weight loss concept of “calories out must exceed calories in.” Along with exercise’s role in weight loss, blood sugars can be controlled by keeping active, as active muscles obtain the glucose they need, therefore reducing glucose in the blood. Exercise for at least 30 minutes on most days of the week, incorporating at least two days of strength and resistance training.

8. Sleep
It is not too uncommon individuals dismiss the importance of sleep when it comes to physical health. As an interesting circle of events, sleep can affect blood sugars while poor blood glucose control can lead to trouble sleeping. To obtain control of both sleep and diabetes, try sticking to a regular bedtime and make sure the room is dark, cool, and devoid of any distractions.

9. Manage Stress
High stress can impact blood sugars in two fashions – stress hormones can spike blood glucoses directly while dealing with it through stress eating and alcohol abuse can also lead to poor diabetic control. Though stress is a normal part of day-to-day life, it is important to not let it get the best of you. Manage stress with yoga and meditation, exercise, a book, or warm bath.

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9 Ways to Reverse Diabetes Naturally 9

50 Foods That Won’t Spike Blood Sugar

Foods That Won't Spike Blood Sugar

With the consequences of high blood sugar being harmful to health, learn how to control blood sugar with these 50 foods.

Though blood sugar spikes are oftentimes inevitable, they should not be a consistent phenomenon.

Initial indications of elevated blood glucose (also called hyperglycemia) contain increased thirst and frequent urination. But continuous and long-term consequences may create much larger impacts.

The negative effects of high blood sugar include:

• Cardiovascular (heart and blood vessel) disease
• Nerve damage (neuropathy)
• Kidney damage (diabetic nephropathy) or failure
• Damage to the retina’s blood vessels (diabetic retinopathy)
• Poor blood flow to the toes, potentially leading to amputations
• Non-healing wounds
• Mouth and skin infections
• Bone and joint complications

More severe complications require emergency attention and include diabetic ketoacidosis and hyperglycemic hyperosmolar syndrome.

How to Control Blood Sugar Spikes

As stated, continuous high blood sugar and spikes may startle and harm the human body and its systems.

The glycemic index (GI) measures how foods affect blood sugars, based on a one to 100 number scale. Low GI foods have a moderate effect on blood glucose while high GI foods have a much larger effect.

To maintain blood sugars unshaken, drift from highly sweetened things and proceed for non-carbohydrate or lower GI foods.

Non-Carbohydrate Foods

Meats, oils, and fats are basically absent of carbohydrates.

Importantly, be conscious of the preparation method as breaded and battered meats will mostly comprise some kind of carbohydrate in the form of flour and breadcrumbs. Furthermore, let a lean protein to be the main star of this dish as opposed to heavy portions of rice and potatoes.

Healthy fats and oils, such as olive oil, have shown to boost glucose levels also! For more fat meats and oils, it remains critical to monitor their intake, as they’ll still bring about total calories.

1. Chicken
2. Turkey
3. Beef
4. Pork
5. Tilapia
6. Salmon
7. Eggs
8. Olive oil
9. Coconut oil

Low-Glycemic Foods

Though considered a carbohydrate source, these foods have a low GI score (less than 55) and exhibit a minimal to moderate effect on blood sugars.

Grains, Bread, and Cereals:

When choosing grains, bread, and cereals, go for one of these whole-grain varieties to ensure adequate fiber and nutrients.

10. Barley
11. Bulgur
12. Quinoa
13. Corn tortillas
14. Wheat tortillas
15. 100% whole grain bread

Starchy Vegetables:

Yet still considered a vegetable, starchy vegetables mostly contain a higher carb count compared to non-starchy vegetables. Sticking to serving and portion sizes will keep carbohydrates moderated.

16. Carrots
17. Corn
18. Peas
19. Pumpkin
20. Zucchini

50 Foods That Won't Spike Blood Sugar 10

Non-Starchy Vegetables:

Nutrient-rich and low in calories, these non-starchy vegetables average a low GI score of 15.

21. Asparagus
22. Broccoli
23. Cauliflower
24. Celery
25. Cucumber
26. Kale
27. Lettuce
28. Mushrooms
29. Onions
30. Bell peppers
31. Spinach


Despite fruits being a pure carbohydrate source, the natural sugars are complimented by fiber and additional nutrients. When choosing fruit, consider low GI fruits and stick with its whole form for a couple of reasons:

One, canned fruits (such as peaches) maybe soaking in syrups, thus increasing sugar content and glycemic index score. Two, fruit juices are often loaded with sugars and lack that precious fiber found in the peels and skins of fruit.

32. Apples
33. Avocados
34. Blueberries
35. Cherries
36. Grapefruits
37. Oranges
38. Peaches
39. Pears

Beans and Legumes:

Though such products do supply carbohydrates to the body, they are a plant-based protein and healthy fat source as well.

Since most nuts and seeds are energy-dense (or heavy in calories for a relativity small volume), stick to recommended servings or portions, generally one-ounce or a small handful.

40. Cashews
41. Beans (black, kidney, etc.)
42. Peanuts
43. Soybeans
44. Hummus (prepared with chickpeas)

Dairy Products:

Dairy milk and associated dairy products do contain carbohydrates in the form of lactose, a naturally-occurring sugar. Despite lactose’s existence, consuming these calcium-rich products will not spike blood sugars in their minimally processed form.

It is, however, important to eliminate dairy products with added sugars such as sweetened yogurts and ice creams. Choosing to skim or part-skim milk and cheese can help reduce fat content, too.

45. Milk
46. Cottage cheese
47. String cheese
48. Cheddar cheese
49. Mozzarella cheese
50. Low-fat yogurt

Ultimately, a diet-controlled in carbohydrate and balanced with adequate protein and healthy fats can help manage blood sugars.

Trusting in a meal delivery service can ensure nutritional requirements are being met, all without the need of meal prep on your end!

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13 Holiday Treats for Diabetics

Holiday Treats for Diabetics

The last thing you want to do is worry about fitting yummy foods into your diabetic diet plan over the holidays. But with these 13 holidays treats people with diabetes, you can breathe easy this season!

Holiday Treats for Diabetics

The holidays are a time to spend with family and friends, which tends to be mostly gathered around delicious foods and drinks. So really, the last thing you want to do is worry about just how much those sweet treats and snacks may fit into your diabetic diet plan…

But breathe easy and enjoy the desirable flavors of these 13 healthier-for-you snacks for diabetics and those simply trying to stick to health goals this holiday season!

13 Diabetic Treats and Snacks for the Holidays

1. Veggie Wreath with Greek Yogurt Ranch Dip

From bouncing from Christmas parties to New Year’s Eve celebrations, getting in those veggies over the holiday season might be challenging. But by making a veggie wreath (, you can be the holiday hero!

And for an extra punch of protein, pair veggies with this protein-packed Greek yogurt ranch dip.

Carb content: varies based on veggie type, but can range from approximately 5 to 10 grams of carb per 1 cup

2. Cinnamon Stuffed Apples

You know what they say… An apple a day keeps the blood sugars at bay. (Or something like that…)

To spice up the flavor of apples this holiday season, let this cinnamon stuffed apple recipe fragrant your kitchen! Enjoy as a midafternoon snack for diabetics or as a low-carb sweet treat.

Carb content: 26 grams per ½ apple

3. Dark Chocolate Greek Yogurt Truffles

Truffles without the guilt and all the flavor? This is one treat you do not want to miss this holiday season. What’s more, this truffle recipe is simple to prepare and makes eight truffles to share! (Well, maybe not share all of them…)

Yield: 8 truffles

½ cup dark chocolate chips
One1 tablespoon all-natural peanut or almond butter
¼ cup fat-free plain Greek yogurt
¼ cup unsweetened cocoa powder

1. In a microwave-safe bowl, melt the chocolate chips in 15 to 20-second increments, stirring in between.
2. Stir in nut butter while still warm.
3. Gently fold in Greek yogurt, then refrigerate for approximately 15 minutes, or until it starts to harden.
4. Scoop and form about 1 tablespoon of the chocolate into balls then roll into cocoa powder. You can also roll into other favorite toppings, including chopped peanuts, shredded coconut, and sprinkles.

Carb content: 4 grams per 1 truffle

4. Peanut Butter and Jelly Bars

These peanut butter and jelly snack bars upgrade that lunchbox favorite! The bars are also bursting with nutrients to sustain energy levels amidst the busy holiday season, along with bringing flavor to the table for festive parties.

Carb content: 31 grams per 1 bar

5. Chocolate Nut Clusters

Crunch on easy-to-make, homemade nut clusters this holiday season! Preparing these diabetic snacks at home grants tighter ingredient control and modified portion sizes, along with the ability to get creative with flavors.

The portioned clusters likewise satisfy that sweet tooth without the great worry of fluctuating blood sugar levels, while also containing healthy fat and protein most desserts lack.

Yield: About 15 clusters

½ cup semi-sweet chocolate chips
½ cup of unsalted mixed nuts, including almonds, pecans, and peanuts
¼ cup shredded coconut, unsweetened
Optional: coarse sea salt to garnish

1. Melt the chocolate chips in the microwave in 15 to 20-second intervals, stirring in between.
2. Stir in nuts and coconut together.
3. Spoon about one tablespoon of mixture onto nonstick parchment paper and sprinkle with sea salt as desired.
4. Freeze until hardened and enjoy!

Carb content: 5 grams per 1 cluster

6. Chocolate Chip Cookies

Because what holiday is complete without Santa’s arguably favorite cookie?

But this chocolate chip cookie recipe features an unlikely ingredient: Quinoa! Besides, the cookies supply a little more fiber and protein and a lot less sugar than your average cookie.

Carb content: 8 grams per 1 cookie (and 20 total if paired with a glass of skim milk)

7. Gingerbread Cookies

While chocolate chip cookies are great and all, a holiday would be complete without the warm spice of gingerbread cookies! Not only are these healthier gingerbread cookies a guilt-free treat, but a great way to get the family together for a baking party!

Carb content: 17 grams per 1 cookie

8. Maple Gingerbread Popcorn

Speaking of gingerbread… This maple gingerbread popcorn is the perfect snack for diabetics and the entire family to relish on while watching those favorite Christmas movies!

Carb content: 20 grams per 1 serving

9. Chocolate Mint Smoothie

There is just something about this chocolatey combo that is “mint” to be during the holidays and all times of the year! And while you may feel naughty indulging on it, the ingredients always make it on the “nice” list!

Yield: 1 smoothie

1 cup skim milk (or plant-based milk based on preference)
1 scoop of chocolate protein powder
1 medium banana, broken into large chunks and frozen
1 handful of baby spinach leaves, raw
¼ teaspoon mint extract (or more or less depending on desired strength)
1 cup of ice cubes

1. Combine milk, protein powder, banana, spinach, and mint extract in a blender until smooth.
2. Add in half of the ice cubes and blend, adding the rest until reaching the desired thickness.
3. Pour in a tall glass and garnish with an optional dollop of whipped cream and mint sprig.

Carb content: 40 grams of carb prepared with skim milk and 30 grams prepared with plant-based variety such as almond milk

10. Greek Yogurt Chocolate Mousse

Sneakily nutritious and undoubtedly, decadent, rich, and smoothie… There might not be a chocolate mousse recipe like this one!

Rather than calling for a copious amount of heavy cream and sugar, this recipe takes advantage of the fullness Greek yogurt provides, along with the nonnutritive sweetener Stevia.

Carb content: 17 grams per 1/3 cup

Grab-N-Go Snacks for A Diabetic

Crunched for time? No problem! These snacks are a grab-n-go options to keep blood sugars and energy levels stable over the busy holidays!

11. Beef Jerky

Beef jerky is a protein-packed snack option when bound to time. And not to mention, it is virtually free of carbohydrates! Pair with a ½ cup of fiber-rich veggie slices for the ultimate snack duo and an approximate 3 grams of carb.

12. Cottage Cheese

A ½ cup serving of low-fat cottage cheese supplies 3 grams of carb and a whopping 14 grams of protein! Enjoy as-is or pair with a low-carb fruit, including peaches, grapefruits, and berries.

13. String Cheese and Grapes

The pairing of convenient part-skim string cheese and a cup of grapes totals approximately 17 grams of carbohydrate, along with packing protein and calcium.

Content retrieved from:


13 Holiday Treats for Diabetics 11