Diabetes Breakfast Mistakes To Avoid
If you have diabetes, eating a bad breakfast is a big mistake. Get tips from an expert on healthy breakfast foods for diabetes.
Mom is still right: Breakfast is the most important meal of the day, especially when you have type 2 diabetes. Your diabetes diet needs to give you a healthy supply of energy to jumpstart your body in the morning.
“Remember that first thing in the morning, youve gone many hours without eating and your body needs fuel,” says Kelly O’Connor, RD, director of diabetes education at the endocrinology center at Mercy Medical Center in Baltimore. “If youre not giving it any, it will create its own in the form of stored blood sugar that gets released into your bloodstream which often results in blood sugar thats too high.”
Healthy breakfast food is also a must when it comes to diabetes control and weight management. Remember that when your body is fasting, youre not giving it any energy, so it slows down to conserve what it has left, which is counterproductive,” O’Connor says. The trick is to keep your metabolism going all day long at a steady rate. “The simple solution to both of these issues is to eat a good breakfast,” she says.
What Effect Does Eating Dairy Foods Have On My Blood Glucose Levels
Milk and other dairy foods generally have a low glycaemic index because of the moderate GI effect of the lactose , plus the effect of the milk protein, which slows down the rate of stomach emptying.
The glycaemic index tells us whether a food raises blood glucose levels quickly, moderately or slowly. This means it can be useful to help you manage your diabetes. Carbohydrates are digested and absorbed at different rates. GI is a ranking of how quickly each carbohydrate-based food and drink makes blood glucose levels rise after eating them.
Cottage Cheese Helps Regulate The Rapid Rise In Blood Sugar
As we said, cottage cheese contains a large amount of protein that helps regulate the sudden rise in blood sugar that occurs when eating carbohydrates alone. When carbohydrates are consumed in combination with protein then the carbohydrates take longer to process and thus reduce the chances of a sudden rise in blood sugar. This type of cheese is also recommended for diabetics because when this type of food is consumed, diabetics will feel full for a longer period of time and will not feel hungry. Interestingly, there are studies that have not yet been completed and tested in every country, but those studies say that consuming cottage cheese reduces the risk of developing type 2 diabetes. Depending on the country, and depending on the brand of cheese, scientists say that if you consume about 55 grams per day, then the risk of type 2 diabetes is reduced by 12%.
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Can A Diabetic Eat Cottage Cheese
If you have diabetes, planning your meals around nutrient-dense foods that promote healthy glucose levels is a top priority. Your physician will likely recommend you see a dietitian to help create a meal plan that is right for you. Watching your carbohydrate intake at each meal is crucial. Luckily, cottage cheese is low in carbs and protein-rich, so you can enjoy it as part of a healthy diet.
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Ways To Eat Cottage Cheese That Are Quite Delicious
- Bake cottage cheese into an indulgent French toast casserole
- Combine cottage cheese with scallions, black pepper, butter
- Mix it into our pancake batter
- Add it to our waffle batter
- Heap it onto our breakfast banana split
- Combine it with parm and mozzarella for a lighter pasta bake
- Toss it in a good casserole
- Sneak it into cheese and mac
What Not To Eat
Rethinking your diet to reduce the risk of diabetes doesnt mean giving up the foods you love. It means eating less of them. The first rule is to cut down on simple carbohydrates like sugar, a quick-release carb.
Eliminate sweetened beverages. They have no fat or protein to prevent the carbs from rocketing your blood sugar, Zumpano explains.
Similarly, cut back on:
- Part-skim cheese and cottage cheese.
- Nuts and seeds.
If you have cardiovascular disease, limit red meat and stick with skinless poultry and fish. Load up on vegetables, particularly non-starchy veggies. The fiber in vegetables and legumes will help you feel full and satisfied, Zumpano says.
Because fiber slows down digestion and absorption, you are less likely to get hungry between meals and reach for a sugary snack.
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Type 2 Diabetes: This Tasty Cheese Can Lower Blood Sugar Levels
Type 2 diabetes is one disease that often requires patients to partake in tasteless food. They must not consume sugary foods or anything that their physicians would prohibit them due to the risk that their blood sugar levels would increase. If you are suffering from Type 2 diabetes, fret no more because theres one tasty food that you can enjoy!
A recent study has found that there is one type of cheese that could help in lowering blood sugar levels of Type 2 diabetes patients. This is no other than cottage cheese. This yummy treat can help patients manage their blood sugar.
According to a study done at Bispebjerg Hospital, where they collaborated with the University of Copenhagen, they found that when patients reduce carb intake but increase their protein and fat portions, they can effectively manage their blood sugar. They found that this helps improve the bodys glycemic control both short term and long-term. Glycemic control refers to the ability to regulate the bodys blood sugar.
cottage cheese – how to lower blood sugarPhoto: Diana Lavrova – Pixabay
As per the evidence that researchers had, it suggested that patients suffering from Type 2 diabetes could eat cottage cheese to help manage their blood sugar levels. One study upon which this was based showed that men who consumed 25g of cottage cheese along with 50g of sugar showed a 38% lower blood sugar.
Understand How Macronutrients Work
All food can be classified into macronutrient categories as carbohydrates, fats, or proteins. They all provide your body with the energy you need to function on a daily basis.
The American Diabetes Association recommends that people generally get the following:
- 20% to 30% of their daily calories from protein
- 20% to 35% of daily calories from fat
- 45% to 60% of daily calories from carbohydrates
However, the ADA stresses that nutritional needs vary by individual. If you have diabetes, you should work with a registered nutritionist or diabetes educator to determine what is best for you.
Your total calorie count and how much of each macronutrient you personally need to consume depends on a number of factors. These include your age, sex, how much you exercise, blood glucose control, and any medications you may be taking.
It’s also important to know that not all macronutrients are the same in terms of quality. Bagels and broccoli are technically both carbs but are very different in terms of nutrient load.
Processed foods, such as sugary cereals, breakfast meats, shelf-stable baked goods, and sweetened yogurts, are generally low in nutrient density. That means they’re not as nutritious for your body as unrefined whole grains, fruits, and veggies.
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Sweet Potatoes Are Extra Glycemic
If you think living with diabetes means never enjoying a potato without a side of guilt, think again. Foods high in fiber, including sweet potatoes, can support healthy blood sugar levels. One small spud offers about 2 grams of fiber, the U.S. Department of Agriculture notes. Fiber slows things down so it will slow digestion and slow absorption and slow any rise in blood sugar, says Lauren Harris-Pincus, RDN, founder and owner of Nutrition Starring You in Somerset County, New Jersey. Foods that are higher in fiber have a lower glycemic response. Sprinkle cinnamon on top to enhance the flavor without cranking up the carb count. Boiled sweet potatoes have a medium GL of 11, according to the University of Sydney.
Yogurt Balances Healthy Carbs And Protein Making It A Great Snack For Blood Sugar
Yogurt has gotten a bad rap as a . While some flavored varieties have sky-high sugar counts, plain yogurt can be a smart choice for those monitoring their blood-glucose levels and has a GL of 3, according to previous research published in The American Journal of Clinical Nutrition. Yogurt naturally contains both high-quality carbohydrates and protein, making it an excellent food for slowing or preventing an unhealthy rise in blood sugar, Ficek says. In fact, research has shown diets high in calcium-rich foods may even help to reduce the risk of developing type 2 diabetes. A study published in Nutrients in January 2019 found a higher yogurt intake was associated with a lower risk of type 2 diabetes, though the researchers said more studies are needed because other calcium-rich foods such as milk didnt show the same effect. When selecting yogurt, watch for added sugars. The best choice is plain nonfat yogurt, according to the American Diabetes Association.
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Cottage Cheese Vs Dairy Products
As weve already mentioned, a great advantage of cottage cheese is that its lower in carbohydrates when compared to some other dairy products. Heres how it compares to yogurt, regular cows milk, and others:
Yogurt is a popular breakfast food, but it isnt always the best choice for people with diabetes as its often high in naturally occurring carbs from lactose, not to mention that most mainstream yogurts are also packed with more than 10+ grams of added sugars.
The exception to this rule is unsweetened Greek yogurt, which can be enjoyed in moderation.
Cottage cheese, on the other hand, is higher in fat and protein but contains fewer than 3 grams of sugars per 100 gram serving.
Similar to cottage cheese, there are some other low-carb dairy products you can enjoy like cheddar, feta, and mozzarella cheese, as well as butter, cream cheese, and sour cream.
Can Diabetics Eat Cottage Cheese The Answer Will Surprise You
After a long time, we decided to go out with my friend and have a nice dinner in a famous restaurant. Thats what we did. We arrived at the reserved place, the waiter came to serve us and I was a little surprised when my friend ordered cottage cheese. I was amazed because my friend is diabetic and immediately asked myself the question can diabetics eat cottage cheese?
I was not comfortable asking her in detail about this, so I picked up my cell phone and did a little research that helped me get the answer I wanted. I decided to share my knowledge with you, with all those who could ever ask this question, and with all the diabetics who may already be asking themselves this question. Keep reading this text because you are in the right place at the right time.
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Potential Health Benefits Of Cottage Cheese
Cottage cheese is an excellent source of calcium, which plays an important role in maintaining bone health. People who get more calcium are less likely to develop osteoporosis.
Cottage cheese also can provide:
Blood sugar management. Cottage cheese has a limited impact on blood glucose levels, especially compared to other low-fat dairy products. For people with type 2 diabetes, this makes it a great alternative to other cheeses.
Muscle recovery. Research suggests that people who eat protein-rich bedtime snacks like cottage cheese enjoy better muscle quality and higher metabolism. The high protein content in cottage cheese comes mostly from casein, which because its slowly absorbed can build muscle just as well as whey protein.
Thyroid health. Cottage cheese is an excellent source of selenium, an essential trace mineral that plays an important role in how your thyroid works. So it may be helpful for those with Hashimoto’s thyroiditis or Graves’ disease.
Is Cheese Really Healthy
Most types of cheese are made with casein , milk fat, bacteria, water and salt. Their nutritional value depends on the production process and the ingredients used. Some manufacturers add herbs, spices, dried fruit and special mold cultures for extra flavor. Hundreds of cheese varieties exist, from cottage cheese to gouda, feta, Danish blue, Camembert and smoked cheese.
Some varieties are higher in fat and calories than others. One serving of grated parmesan cheese , for example, boasts 119 calories, 7.8 grams of fat, 3.9 grams of carbs and 8 grams of protein. Cheddar cheese has 114 calories, 6.4 grams of protein, 9.3 grams of fat and 0.9 grams of carbs per serving . The same amount of feta cheese provides just 75 calories, 6 grams of fat, 1.1 grams of carbs and 4 grams of protein.
Despite its high fat content, cheese isn’t bad for you. In fact, several studies conducted over the years have linked dairy foods to lower rates of obesity, heart disease and metabolic disorders.
For example, a September 2018 cohort study published in the Lancet assessed the effects of cheese, milk and yogurt on cardiovascular health. Researchers concluded that dairy foods don’t increase the risk of cardiac events or mortality.
Another large-scale study, which appeared in the American Journal of Clinical Nutrition in February 2016 found that higher intakes of dairy foods may help prevent weight gain in middle-aged and older women.
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The 21 Best Snack Ideas For Diabetes
Choosing healthy snacks can be difficult when you have diabetes.
The key is to choose snacks that are high in fiber, protein and healthy fats. These nutrients will help keep your blood sugar levels under control.
Its also important to snack on nutrient-dense foods that promote overall health.
This article discusses 21 excellent snacks to eat if you have diabetes.
Delicious Snack Ideas For People With Type 2 Diabetes
Snacking can actually help manage your blood sugar. Try these tasty options.
At some point along the way, snacking got a bad reputation as something you shouldnt do. But choosing healthy snacks is actually smart for your overall healthespecially if you have type 2 diabetes. Those with the condition dont make enough insulin or dont use insulin well. Insulin is something our bodies need to move glucose into cells so it can be used for energy. When this process goes awry, it can cause high blood sugar levels.
But what you put into your body may help. For some people, snacking between meals may help with blood sugar management, says Liz Weiss, M.S., R.D.N., host of the Lizs Healthy Table podcast and blog. The goal is to pick nutrient-rich foods and small snacks that help support your healthy eating goals and keep your blood sugar in check.
Focus on gut-healthy fiber, good-for-you fats, and nutrient-rich foods that provide important vitamins, minerals, and antioxidants, Weiss says. She recommends reaching for snacks that contain lean protein, whole grains, and non-starchy fruits and vegetables. And try to steer clear of processed foods, refined carbs, sweetened drinks, and high-sodium chips.
Not sure where to start? Try out some of these nutritious, delicious DIY snack ideas from Weiss.
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Dinner Time: When The Family Gets Together
Even eating a healthy dinner can be tricky. Young families are always busy and on the go with appointments and sporting events or after school activities. But it is important for everyone, not just those with diabetes to sit down and eat a dinner with the family each night. The following quick meal ideas and tips will help you learn how to fit a good dinner into your schedule daily.
Prepare Your Pantry
Here are some staples that you should keep in your pantry at all times to ensure a healthy dinner filled with the proper vitamins and nutrients at all times.
- Fresh Veggies: Basic salad items like tomatoes, bell peppers and greens always come in handy.
- Frozen Veggies: Grab a few of your favorites and keep them on hand
- Reduced Sodium Canned Veggies
- Whole Chicken: Great to use throughout the week
- 1% reduced fat milk, or skim
- Light nonfat types of yogurt like plain Greek yogurt
- Fresh fruit is always a great staple to have on hand. They make a good addition to any dinner.
- Canned fruit: Again choose those with juice and not syrup
- Berries or grapes
- Precooked Brown rice, this is easy enough that you just have to heat it up in the microwave and chalk full of nutrients
- Quinoa, barley and whole grain pasta
- Corn tortillas or whole wheat tortillas
Create a Healthy Plate
You must learn how to create a healthy plate that includes everything you need for dinner.
- ½ non-starchy veggies
How Does It Affect Blood Glucose
Interestingly, eating cottage cheese may help manage your blood glucose. Over the last four decades, there have been many studies investigating the effects of dietary modifications on blood glucose control. The type, amount, and combination of macronutrients in the diet can influence how much insulin our body secretes and how the body manages glucose.
Since 1984, the effects of milk, yoghurt and cheese have been investigated in Type 2 diabetes. In a ground-breaking study, done in 2004, men who ate 25g of cottage cheese with 50g of glucose had 38% lower blood glucose post eating it, compared to those who consumed glucose alone. The blood glucose-lowering effects of cottage cheese are often attributed to the milk proteins and amino acids making up its high protein content.
Cottage cheese is a low carbohydrate, low fat, and high protein food. When carbohydrate in a meal is replaced with protein and/or fat, there is an improvement in the post meal blood glucose which is exactly the aim in diabetes management. Lowering carbohydrate from the standard 55% of total energy to 40% with a corresponding increase in protein can reduce HbA1c to a similar decrease seen when using metformin.
Also important in diabetes management is weight loss or a healthy weight maintenance. Protein is satiating and studies have shown that it will keep you fuller for longer and prevent overeating.
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