Diet plays a key role in managing diabetes.
Contrary to popular belief, sugar isn’t the only thing to watch out for if you have diabetes.
Rather, enjoying them in moderation can have less of animpact on your blood sugar levelsand overall health.
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Nachos
Pictured Recipe:Mini Nacho Cups
You walk into a restaurant and you’re starving.
A quick scan of the menu and there they are: nachos, one of your favorites.
You order them as an appetizer and then order a meal.
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Unfortunately, most restaurant nacho orders equate to and often exceed the calories of an entire meal.
To put these numbers into perspective: Most people need around 2,000 calories per day.
TheAmerican Heart Associationrecommends limiting saturated fat to 5% to 6% of your total daily calories.
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That’s 13 grams of saturated fat for someone following a 2,000-calorie diet.
But don’t fretyou don’t have to give up nachos entirely.
Or share them with your party.
Also, you’ve got the option to make a healthier version at home.
Check out our Mini Nacho Cups recipe, which uses reduced-fat cheese and baked tortilla chips.
Well, it depends on the preparation and the sides.
Because most similar meals are high in calories, saturated fat and sodium.
While there’s no one-size-fits-all recommendation for carbohydrate intake for people with diabetes, theU.S.
Dietary Guidelines 2020-2025recommend that 45% to 65% of your daily calories come from carbohydrates.
And in regard to sodium, it’s way over the recommended 2,300-mg daily maximum, per theCDC.
Instead, try EatingWell’sOven-Fried Fish & Chips.
It’s a healthier alternative to ordering a restaurant’s battered fish dinner.
One serving is just 323 calories, 0.5 grams of saturated fat and 404 milligrams of sodium.
Fruit Juice Beverages
Pictured Recipe:Cucumber-Mint Spritzer
Fruit juices are a common beverage consumed daily by many people.
Most fruit juices, including natural ones, are high in calories and added sugar.
If you’re going to drink a glass of juice, check nutrition labels to make the best choices.
Sadly, a typical “mall” cinnamon roll is not the most diabetes friendly.
Sometimes homemade cinnamon rolls can have similar nutrition profiles.
Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis
Our Cinnamon Streusel Rolls provide 194 calories per serving.
Cinnabon Classic(1 roll)
EatingWell’s Cinnamon Streusel Rolls(1 roll)
6.
Most people double the serving size or go for an entire row.
Besides their amazing flavor, they’re also high in added sugars and saturated fat.
For example, four Oreo Double Stuf cookies have 26 grams of sugar.
Read: less of a blood sugar spike.
Unfortunately, what you don’t see is the added sugar they containoften more than a day’s worth.
But making your smoothie at home means you could have even more control.
Protein and fiber help slow down digestion, which can help keep blood sugar levels more stable.
Plus, the bun and fries increase the sodium and carb counts in your meal.
That’s 13 grams of saturated fat for someone following a 2,000-calorie diet.
If nutrition information isn’t available online, ask the staff about leaner menu options when you arrive.
Many restaurants have turkey burgers or veggie burgers, which are lower in saturated fat.
Hamburger
EatingWell’s Classic Hamburger for Two
10.
Be sure to check food labels and look for low-fat or reduced-sugar baked goods.
Or try making some yourself with these recipes: Apple-Cinnamon Mini Doughnuts or Gluten-Free Blueberry-Lemon Doughnuts.
Dunkin' Glazed Chocolate Donut
EatingWell’sGluten-Free Blueberry-Lemon Doughnut
11.
Regular Soft Drinks
Pictured Recipe:Raspberry Ginger Lime Seltzer
Added sugar-laden soda can spike blood sugar levels quickly.
TheAmerican Heart Associationrecommends consuming no more than 6% of your calories from added sugars.
Sparkling water with fruit is a healthier alternative to sugary sodas.
RegularCoke(20-ounce bottle)
EatingWell’s Raspberry Ginger Lime Seltzer
12.
For example, Glaceau VitaminWater has 27 grams of added sugar in a 20-ounce bottle.
Pizza
Pictured Recipe:Mediterranean Cauliflower Pizza
Pizza ranks high among favorite foods in the United States.
Takeout pizza is a go-to meal for many families.
The downside is that many commercially made pizzas are high in carb counts, saturated fat and sodium.
With less than one carb count, thisMediterranean Cauliflower Pizzais a great alternative.
Topping it with whipped cream adds more sugar to your meal.
Talk to your health care provider to determine what works best for you.
If you want to skip the booze, choosediabetes-friendly mocktaildrinks like ourFizzy Rosemary Cider Mocktail.
A1 cup of grapescontains around 16 grams of sugar, whereas a1/2 cup of raisinscontains 47 grams of sugar.
Also, dried fruit is often sweetened with added sugar.
Check the ingredients list to see if sugar is listed as an ingredient.
