Best Tips For Eating Out With Diabetes
Eating out with diabetes can be overwhelming, but it is possible! Some basic tips for eating out with diabetes include:
Research On Pizza And Diabetes
You dont have to search very far to find evidence that a low-carb diet free from processed foods is ideal for treating and managing type 2 diabetes.
Studies looking at very low carb diets like the ketogenic diet have found that they result in lower HbA1c levels, reduced triglyceride levels, and increased weight loss when compared to conventional diets set by the American Diabetes Association.
Other research shows that a low carb diet lead to greater weight loss and greater glycemic control in type 2 diabetics than a standard diet with a calorie deficit.
Of course, you dont have to go that low. We encourage 50-80 grams of carbs per day or a maximum of 100g.
Studies like these show that the quality of the food you consume may be more important than the number of calories you consume. Of course, you dont want to consume excess calories in the form of junk food, but if weight loss and blood sugar management is your goal then counting carbs may be more worth your while than counting calories.
And speaking of junk foodthe research definitely leans on the side of fresh, non-processed foods as shown in this 2016 study. They found that highly processed foods have higher glycemic indexes compared to less-processed foods. They also found that processed foods not only have the potential to raise your blood sugar quickly but that they are also less filling than whole, unprocessed foods.
Best Pizza Crust For Diabetes
So, the first thing to think about when navigating this whole pizza and diabetes dilemma is what type of crust do you go with? And, I hate to break it to you, but there is no one right or wrong answer. Just some things to considerâ¦ As long as youâre choosing a pizza crust that you actually enjoy eating, and that has protein and fiber, it should be a good option.
Some diabetes-friendly pizza crust options include:
- Whole wheat
- Cauliflower crust
- Egg white wraps/tortillas
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Tips For Eating Fast Food With Diabetes
- Check the nutrition information before you go or while you are there most chains are great at making their info available, especially if you ask for it.
- Plan your order ahead of time when you can. Even if you cannot, look for a lean protein such as grilled chicken plus a vegetable such as a salad.
- Go easy on the bread or skip it entirely, and ask for whole-grain when you can.
- Check for green salads and steamed or raw vegetables for your side dishes.
- Limit fried or starchy sides such as French fries, mashed potatoes, noodles and pasta, onion rings, and rice.
- Get dressing and sauces on the side, and look for lower-calorie condiments such as mustard, hot sauce, and salsa.
- The small size can easily have less than one-third the calories as the large size.
- Get baked, roasted, or grilled, and not fried, battered, or breaded.
- Keep your eyes open for opportunities to add vegetables as sides, as toppings on burgers, tacos, sandwiches, and pizza, and in stir-fry and entree salads.
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This diabetic pizza crust is made with diabetic friendly flour almond flour, which greatly reduces the carb count. In fact, our version is just 6 g net carbs for half a large pizza. Oh yes, you can feel more than satisfied with this delicious crust.
As you can see from the pictures below, it is quite a large pizza around 4 generous slices per person. Its quite a thin base but it does not go soggy or fall apart either.
Heres the recipe:
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Pizza And Blood Sugar Control: Easy As Pie
Since the beginning of time, when cave people discovered the joys of combining cheese, sauce, and crust, people with diabetes have been perplexed on how to manage blood sugar levels when eating pizza. Things became even more complicated during the “toppings revolution” of the Renaissance, when folks started putting everything from salted fish to pineapple on their favorite pies.
Today, even with an assortment of new tools and techniques for managing blood sugar, the “pizza effect” continues to elude the masses. Many find it nearly impossible to figure out the carbs-per-slice, whether it be thin-crust, hand-tossed, or deep-dish. For some, indulging in a few slices results in an inexplicable blood sugar drop after eating, followed by a momentous sugar surge. For others, the blood sugar doesn’t start to head skyward until many hours later, perhaps overnight.
For those who enjoy a slice , here are three ideas that might help you find that delicate balance between the pizza you love and the healthy blood sugar you covet.
How To Choose Healthy & Diabetes
You can perfectly make a healthy diabetes-friendly meal out of pizza if you choose the right toppings and pair it with a side salad or some greens.
First of all, use a sugar-free tomato sauce for your pizzas. Ready-to-use industrial tomato sauces are generally packed with added sugars. Heres a list of easy to find sugar-free tomato sauces that go well with pizza.
Avoid high-carb pizza toppings such as: potatoes, barbecue sauce, pineapple, beans, sweet corn, honey sauce, etc.
Prefer vegetable toppings such as: avocado, zucchinis capers, capicolla, cherry tomatoes, dried tomatoes, eggplant, mushrooms, peppers, olives, onions, etc.
Limit high-fat pizza toppings such as: extra cheese, creamy sauces, bacon, sausages, extra pepperoni, high-fat meat, etc.
Choose a lower-fat cheese: avoid cheddar and high-fat grated industrial cheeses. Prefer Mozzarella, Parmesan, Goat cheese, blue cheese, etc. They have a much lower fat content.
Prefer low-fat high-protein meats and fishes: chicken, turkey, egg, tuna, salmon, anchovies, seafood in general, etc.
Try nuts toppings for a change: almonds and walnuts deliciously pair with goat cheese for example.
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If You Want Pizza Eat Pizza
Anyone living with diabetes can tell you how judgmental other people can be about pizza and diabetes . But, remember that you can eat pizza if you want to, and you can eat it how you want to as well. You get to decide what is best for your body and your situation. Dont let judgmental looks or comments from others deter you form enjoying your food.
Milk & Honey Nutrition
Whole Wheat Pita Bread
For low sodium diets, omit the salt. Ingredients 1 package active dry yeast or 2 1/2 teaspoons 1 teaspoon honey 1 cup plus 2 tablespoons warm water water 2 1/4 cups all-purpose flour 1/2 cup whole wheat flour 1 teaspoon salt Directions Preheat oven to 375°F. Combine the flours and salt in a large mixing bowl. Make a well pour yeast mixture into center and stir until dough can be gathered into a ball. Knead dough floured board until smooth. Place dough in a large, lightly oiled bowl. Cover with a damp towel and place in a dry, draft-free place until dough has doubled, 1 to 2 hours. Punch down dough place on lightly floured board. Divide dough into 12 equal pieces. Shape into circles and place on nonstick baking sheets. Allow to rest, covered with damp towel for 30 minutes. On lightly floured surface, roll out each piece of dough to a circle, about 5-inches in diameter. Place on baking sheets let stand about 30 minutes. Bake on middle rack of preheated 500°F oven for 5 minutes. Remove pitas from baking sheets and let cool on rack. Store in airtight container in refrigerator. To serve, reheat wrapped in aluminum foil at 350°F for 10 minutes. Food Exchanges: 1 1/2 bread/Starch Nutritional Info : Makes 12 Servings Calories: 99 Protein: 3g Fat: 0g Cholesterol: 21mg Recipe provided courtesy of The Art of Cooking for the Diabetic by Mary Abbott Hess, R.D., M.S.Continue reading > >
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Burger And Chicken Joints
Small burgers and grilled chicken can keep you on track, while double or triple cheeseburgers and fried chicken sandwiches and nuggets can set you back. Look for small or kid-sized burgers and hold the mayo and fatty dipping sauces. When you can, order extra lettuce and tomatoes.
Follow your instincts when it comes to sides and desserts. French fries, onion rings, and mashed potatoes and gravy are as bad as you may think, while carrot sticks and side salads with dressing on the side can be the answer. Similar, choose fresh fruit or yogurt instead of cookies, apple pie, and ice cream.
- Small burger or cheeseburger hold the bun if you are low-carbing it with apple slices or baby carrots.
- Grilled chicken salad with vinaigrette or light dressing and without croutons or noodles.
- Grilled chicken with a fresh fruit cup.
How To Curb Cravings On Keto Diet
Speaking of a keto diet, a person needs to drastically cut back on intake of carbs and replace it with fats. Reduction of carbs puts your body in a state of ketosis. In this stage, the body becomes extremely efficient in burning fat for energy.
Also read: 7 Fruits You Can Enjoy On A Keto Diet
So, a keto diet can definitely be helpful for those who are looking forward to lose weight. However, whenever you are following a diet for weight loss, make sure that you are not compromising on your health. Try and create a balance wherein you don’t end up having any nutritional deficiencies.
A post shared by Swara Bhasker on Jul 12, 2018 at 12:05am PDT
In the meantime, Delhi-based diet coach Sapna Puri, who follows a cyclic keto diet, talks to doctorNDTV about effective ways to curb cravings on a keto diet. “Having green tea, black tea or black coffee can all help in curbing cravings on a keto diet. Resorting to liquids can be a healthy way to curb cravings and not interfere with your diet regime on a keto diet,” she says.
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How Many Pizza Slices Is Too Much
Each slice of regular-crust pizza is comparable to one-and-a-half or two slices of bread. Thus, eating four pizza slices is as excessive as having four to eight slices of bread with a meal.
How many slices of pizza does an average person eat? How Many Slices of Pizza Does the Average American Eat in a Lifetime? According to a poll, the average American eats more than 6,000 slices of pizza in his or her lifetime. No matter how you slice it, we Americans love our pizza.
Is eating 4 slices of pizza bad? Can you eat 4 slices of pizza? There is no such thing as a fattening food. While there is no standard slice of pizza we can measure, having 4 typical slices in one day is not going to have any long term effect on your weight as long as the rest of your diet is reasonable and healthy.
Will two slices of pizza make you gain weight? It wont even affect your weight. In the short term, your weight will only increase by the actual weight of the pizza, according to Angelone.
How many slices of pizza is OK? It doesnt at all harm your diet by maintaining the number of slices, the toppings, and your crust. A regular pizza contains approx. 300 calories. Generally, a man, woman, and child can consume 6-7 slices,7-8 slices,8 slices respectively according to the USDA food requirements.
Considerations For Eating With Diabetes
Talk to your doctor before adding any new food items to your diet. Your ability to include potentially troublesome foods such as pizza and Chinese food in your eating plan depends on your overall ability to manage symptoms of diabetes. If you need to lose weight, for instance, pizza and some types of Chinese food won’t help. If you’ve been recently diagnosed with diabetes, you might want to stick with safer choices until you learn more about managing diabetes.
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Can Diabetics Eat Normal Pizza
Its a question that often comes back among people living with diabetes. Can we actually eat pizza? Of course! A diabetes-friendly diet is absolutely not about depriving yourself of things you like. Rather, its all about balancing out your diet, your lifestyle, and your personal tastes. If you like pizza, you should eat pizza. BUT, you should be aware of what it contains, and especially of its high level of carbohydrates, so that you can balance out the rest of your meal.
Pizza can actually be a good choice, even for people with type 2 diabetes. Just be careful to get a thin crust pizza . And think about ordering only one slice and pairing it with a side salad or some greens in order to balance your meal and keep your blood sugar levels under control.
Pizza can be a smart choice, even for people with diabetes, if it is thin-crust and paired with a side salad or some greens.
Still Searching For What To Cook
- 1 8 oz pkgfull fat cream cheese room temp
- 2 eggs
1 package of full fat cream cheese, room temperature
1/4 tsp ground black pepper
1 tsp garlic powder
1/4 cup grated parmesan cheese
1 1/2 cups shredded mozzarella cheese
toppings pepperoni, ham, sausage, mushrooms, peppers
Preheat oven to 350.
Lightly spay a 9×13 baking dish with cooking spray. With a handheld mixer, mix cream cheese, eggs, pepper, garlic powder and parmesan cheese until combined. Spread into baking dish. Bake for 12-15 minutes, our until golden brown. Allow crust to cool for 10 minutes.
Spread pizza sauce on crust. Top with cheese and toppings. Sprinkle pizza with garlic powder. Bake 8-10 minutes, until cheese is melted.
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Pita Bread Flat Bread: Diabetes Community
Check the ingredient list if you can. If the first item is enriched anything, then you know you are getting white flour with the addition of WW. If there is WW first, non bleached, non enriched, and then the enriched flour then it is predominantly WW. If there is no bleached or enriched flour, then it is WW. Without the whole grain word in there it is probably enriched or the second in the list. generally it is a mix of whole wheat and white, but whole wheat pita has 35 grams of carbs per pita, with 5 grams of fiber. IMO 1/2 a pita should be OK with a meal. amanda2581 replied to betaquartz s response: Thank you betaquartz!!I am reading it ! slipper RealityBytes replied to amanda2581 s response: The thing with flat breads is they generally take the air out, not the carbs! Those thin hamburger buns you see all over the place lately are generally as high in calories and carbs as the regular kind. They just dont taste nearly as good! betaquartz replied to RealityBytes s response: I beg to differ with you, I love them! At 100 cal. it makes a pretty good turkey sandwich, especially when grilled. I understand what you are saying, but I am happy that they are loaded with fiber, and most that I have seen do not have any added sugar or HFS. amanda2581 replied to betaquartz s response: I love those 100 calorie sandwich rounds sarah lee has a low carb version also!Continue reading > >
Type 2 Diabetes: Better Fast
Common sense says that fast food isn’t likely to be on the preferred-foods list for people with type 2 diabetes. After all, a typical fast-food breakfast can put you at or over your daily limit for fat, cholesterol, and carbohydrates. But many fast-food restaurants offer smart choices that can help you get the nutrition you need with the convenience you desire.
For starters, fast food doesnt have to mean fat-laden fare. Planning ahead is key, says Jenny Dejesus, NP, CDE, a diabetes educator at Weill Cornell Medical Center in New York City. Many fast-food chains now feature healthier choices, and these are the restaurants you want to go to.
If possible, look at the menu ahead of time. This way, youll have more time to make a healthier choice, says Dejesus. Some chain restaurants give nutritional information for their food items online you can find them by typing the chain name and the word nutrition into any search engine.
When trying to decide on the best fast-food cuisine, keep these ideas in mind:
Keep an eye out for various healthy-diet special menu items. Some restaurants offer foods lower in cholesterol, fat, and sodium, and higher in fiber. Many offer reduced-calorie salad dressings, low-fat or fat-free milk, and salt substitutes, Dejesus says.
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