We should understand about Carbs (Not Equal)
If you have diabetes or your family has, we should think about Carbs for our meal. But you don’t have to cook special, “diabetic” meals. There are three factors we have to consider : 1. The type of Carb 2. Adding a Protein 3.Protion Sizes. These three factors impact blood sugar which is GOAL in diabetes management. According to American Diabetes Association , there is eating guideline : (1/2 Vegetables) (1/4 Protein) (1/4 Starch)
Do you think about ‘No Carbs’ ? How about change mind !
If you want to control your sugar levels, you should think about the source of the carbohydrate and choose meals that combine fiber & protein.
Here are 31 Examples for your perfect plate.
How To Enjoy Carbs When You Have Diabetes:
1. Understand that not all carbs are created equal.
Sweet potatoes have carbs. So do chips. But there’s a small difference between them that’s actually kind of a BIG difference. Simple carbs found in most processed or refined foods, like white bread, rice, and chips, are digested quickly, thus causing a rapid rise in blood sugar. It’s almost like an injection of sugar; you don’t have to be a scientist to see that this isn’t the best choice for someone with diabetes.
But complex carbs found in natural foods like fruits, vegetables, beans, and whole grains contain fiber which slows digestion — preventing that sugar spike — and also keeps you fuller longer. Check foods labels and reach for product with 3 grams of fiber or more per serving to keep that sugar in control.
2. Add a protein.
Protein + Carb = <3. Include a protein with meals and snacks. Like fiber, protein can prevent spikes in blood sugar by slowing digestion and serves to keep you fuller, longer too! Choose lean cuts of meat and seafood for animal protein. For meat-free options, you get protein from legumes, nuts, seeds, eggs, low-fat dairy, and soy products.
3. Practice portion control.
Pay attention to portion sizes. Check the nutrition facts panel for the serving size, maybe even invest in some measuring cups, and teach yourself to recognize portion sizes. Like, when you make a fist (pump) it’s about 1 cup. The point is portion size DOES matter.
* Skillet-Baked Eggs with Spinach, Yogurt, and Chili Oil
2/3 cup plain Greek-style yogurt
1 garlic clove, halved
2 tablespoons unsalted butter, divided
2 tablespoons olive oil
3 tablespoons chopped leek (white and pale-green parts only)
2 tablespoons chopped scallion (white and pale-green parts only)
10 cups fresh spinach (10 ounces)
1 teaspoon fresh lemon juice
4 large eggs
1/4 teaspoon kirmizi biber (Turkish chili powder), or 1/4 teaspoon crushed red pepper flakes and a pinch of paprika
1 teaspoon chopped fresh oregano
* No-Noodle Zucchini Lasagna
2-3 zucchinis, sliced lengthwise about 1/4-inch thick or less
1 jar of your favorite spaghetti sauce*
fresh spinach, roughly chopped
16oz. container of cottage cheese
2-3 cups of grated mozzarella cheese
freshly grated parmigiano-reggiano cheese
about 1/2 tsp dried basil
You can find FULL 31 Plates : Here