Are You Eating Too Many Carbs? (continued)
- Avoid general high carb foods. These are the foods you probably thought you should avoid right when you were diagnosed with diabetes, but unfortunately many people with diabetes are still eating them. Examples of these unhealthy, high-carb foods include: regular soda, sweetened beverages, white bread, white pasta, white rice, chips, candy, cookies, cakes, donuts, muffins, and syrup.
- Avoid high carb foods that you might think are healthy, but in reality provide lots of carbs in a small portion. These high-carb tricksters include: granola, dried fruit, juice, trail mix, and fruit snacks.
- In the beginning, measure out portion sizes of common carb foods such as sweet potatoes, brown rice, quinoa, oatmeal, and barley. You need to learn what ½ cup or 1 cup of these foods look like on your plate and yes, you will be surprised! Once you see it enough times, you will be able to estimate portion sizes without measuring.
- Include lean protein and healthy fats with meals to feel satisfied since you are probably eating fewer carbs than normal. Good protein sources include eggs, chicken, lean meat, turkey, and fish and healthy fats sources are olives, olive oil, nuts, seeds and avocados.
- Load up on low-carb veggies such as green beans, lettuce, zucchini, asparagus, broccoli, cauliflower, peppers, and spinach. These foods provide a small amount of carbs in a small amount, so you can feel like you are eating more food. Check out this recipe for Grilled Vegetables, below – it goes great in the summertime with any grilled meat.
Marinated Grilled Vegetables
2 green bell peppers, seeded and sliced in fourths
2 red bell peppers, seeded and sliced in fourths
2 medium zucchini, sliced into ¼-inch thick slices lengthwise
2 medium yellow squash, sliced into ¼-inch thick slices lengthwise
1 large onion, sliced into ¼-inch thick rings
½ cup Italian dressing
- Prepare an indoor or outdoor grill.
- Toss together all ingredients in a large bowl and marinate in the refrigerator for 20 minutes.
- Place vegetables on grill over medium heat and grill for about 4 minutes on all sides.
Nutrition Information: 71.1 Calories, 0.6g Saturated Fat, 0mg Cholesterol, 181.1mg Sodium, 7.9g Total Carbohydrate, 2.4g Dietary Fiber, 4.3g Sugars, 1.6g Protein
Copyright © American Diabetes Association from Healthy Calendar Diabetic Cooking. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://store.diabetes.org/.
NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition.
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