The Diabetes Diet

What's the best diet for diabetes?

Chicken Fried Rice
Sounds simple, but it takes work and consistency. If you continue with this problem, it might be some kind of an addiction or obsession. Add riced cauliflower and spray the rice lightly with more cooking spray. Pitcher this "Fill a pitcher with water and cucumbers. Sandwiches and mainly Panini are so popular that at least one is consumed daily by more than half of Americans. I add those bones to a big pot of cold water along with onion skins yellow onions are best as their color leaches out into the stock and celery leaves, root ends, and bruised stalks.

Put away the (food) scale

The 7 Day Fat Loss Meal Plan—Week 1

Aim to eat more natural, unprocessed food and less packaged and convenience foods. Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—so you need to be smart about what types of carbs you eat. Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Focus on high-fiber complex carbohydrates—also known as slow-release carbs.

They are digested more slowly, thus preventing your body from producing too much insulin. High glycemic index GI foods spike your blood sugar rapidly, while low GI foods have the least effect on blood sugar. While the GI has long been promoted as a tool to help manage blood sugar, there are some notable drawbacks. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation. Reduce your cravings for sweets by slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust.

Hold the bread or rice or pasta if you want dessert. Eating sweets at a meal adds extra carbohydrates so cut back on the other carb-heavy foods at the same meal. Add some healthy fat to your dessert. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts. Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets cause your blood sugar to spike. When you eat dessert, truly savor each bite.

How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake? Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. Reduce soft drinks, soda and juice. For each 12 oz. Try sparkling water with a twist of lemon or lime instead. Cut down on creamers and sweeteners you add to tea and coffee. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener or fruit yourself.

Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks. Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. Prepare more meals at home. You can boost sweetness with mint, cinnamon, nutmeg, or vanilla extract instead of sugar.

Refined Carbs and Sugar: Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than a milk chocolate bar. Start with half of the dessert you normally eat, and replace the other half with fruit. And cocktails mixed with soda and juice can be loaded with sugar.

Choose calorie-free mixers, drink only with food, and monitor your blood glucose as alcohol can interfere with diabetes medication and insulin. Being smart about sweets is only part of the battle. Sugar is also hidden in many packaged foods, fast food meals, and grocery store staples such as bread, cereals, canned goods, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, and ketchup.

The first step is to spot hidden sugar on food labels, which can take some sleuthing:. Manufacturers are required to provide the total amount of sugar in a serving but do not have to spell out how much of this sugar has been added and how much is naturally in the food. The trick is deciphering which ingredients are added sugars.

Aside from the obvious ones— sugar, honey, molasses —added sugar can appear as agave nectar, cane crystals, corn sweetener, crystalline fructose, dextrose, evaporated cane juice, fructose, high-fructose corn syrup, invert sugar, lactose, maltose, malt syrup , and more.

A wise approach is to avoid products that have any of these added sugars at or near the top of the list of ingredients—or ones that have several different types of sugar scattered throughout the list. The trick is that each sweetener is listed separately. The contribution of each added sugar may be small enough that it shows up fourth, fifth, or even further down the list.

But add them up and you can get a surprising dose of added sugar. The most damaging fats are artificial trans fats, which make vegetable oils less likely to spoil. The healthiest fats are unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds. Good, Bad, and the Power of Omega-3s.

Two of the most helpful strategies involve following a regular eating schedule and recording what you eat. Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule.

Aim for moderate and consistent portion sizes for each meal. Start your day off with a good breakfast. It will provide energy as well as steady blood sugar levels. Eat regular small meals—up to 6 per day. Eating regularly will help you keep your portions in check. Keep calorie intake the same. To regulate blood sugar levels, try to eat roughly the same amount every day, rather than overeating one day or at one meal, and then skimping the next.

Exercise can help you manage your weight and may improve your insulin sensitivity. While I intend to explore all of these, I landed on chicken fried rice! This post contains affiliate links.

See our disclaimer here. A couple of years ago I went to Cabo with my sisters and cousin. It was my first trip to Cabo and every expectation I had was exceeded! The people, the culture, the ocean, the food…. Incredible fish tacos, freshly made guacamole, the atmosphere and waiters were wonderful and it was crazy inexpensive! Sorry, I digressed into my happy place. Back to the chicken fried rice….

I could be wrong, but I think the chicken in the rice was more of a teriyaki chicken. What adds points to a fried rice is the oil and rice. I already had the rice figured out so I wondered if I could make it without oil and the answer was yes! I used olive oil cooking spray! I usually bring it home and remove the skin and bones immediately. Then I can use the portions as I need it. For this recipe, I got one baggie out of the freezer the night before, which was about 2 cups of chicken. I added 2 tbsps of teriyaki sauce to the baggie as it was thawing in the refrigerator.

That was the first step in this easy and quick recipe. This is what I use to make my chicken fried rice. I have a confession…I hate cooked carrots. It looked odd without the carrots but I loved it. I think cooked onions would be really good in this. Another thing you can add is a little soy sauce.

None of these changes add points to the recipe. Let me know how you like it. Or my 1 point Chicken and Corn Chowder. Add 2 tbsp of teriyaki sauce and stir, cooking for about 10 minutes or until the rice is warmed through. Add diced roasted chicken marinated in teriyaki sauce and cook for another minutes over medium heat. The rest of the ingredients are low as well. I made this last night and it was really good! I missed lunch so actually had 3 helpings and it was still only 1 SP!!!

Does the chicken need to be cooked before you add it to the skillet? And how long do you marinade it? I like to use rotisserie chicken but sometimes that adds ww points. Hi Jen… When I run the ingredients through multiple nutrition apps I always get different answers! Love this recipe but I use multiple veggies to carrots and peas- corn and green beans.

I also have to have real rice. I also added 1 teaspoon of the sesame oil and I think the flavor is worth it. Love your ideas of using rotisserie chicken in meals calling for chicken. Not everyone is ready to embrace the cauliflower rice.

Healthy Eating Tips to Prevent, Control, and Reverse Diabetes