There are dozens of delicious pasta dishes and the good news is that even if you have diabetes, you can continue to enjoy the flour-based staple. One of the reasons that doctors and nutritionists recommend severely limiting pasta consumption is due to the carbohydrate content.

Just 1/3 cup of pasta is equal to 15 grams of carbs. You shouldn’t exceed 1 cup of pasta at a meal or carbs equal to 45 grams. There are some changes you can make that will allow you to savor pasta dishes that are also healthier.

Whole Grain Pasta

Whole grain pasta is lower in carbs and calories than traditional pasta, but should still be consumed in moderation. An added benefit is that whole grain pasta contains more fiber. A 2-ounce portion of spaghetti contains 40 grams of carbs and 5 grams of fiber, making the net carb content 35.

Be aware that the carb content of pasta will depend on the type and how it’s made. A good example is angel hair pasta. Two ounces of white angel hair pasta contains approximately 32 grams of carbs. The same amount of whole wheat angel hair pasta has 41 grams of carbs. Be sure you read the labels.

Alternatives

There are a number of pasta substitutes that can be utilized instead of any type of pasta. One of those is spaghetti squash. The flavor is slightly sweet and is complementary with tomato-based sauces. It’s low carb and 1½  cups of spaghetti squash is equal to ½ cup of white pasta.

Carrots, eggplant, cabbage, peppers and multiple types of squash can be fashioned into ribbons or spirals and treated the same as pasta. After being steamed, 1 ½ cups of the veggies have about 15 grams of carbs. There’s also a brand of noodles that contains no carbs and almost no calories if you want to switch up your diet.

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People with diabetes may think sports drinks are a good way to hydrate and limit caloric intake, but they’re one of the worst options available. Drinks that are “sugar free” or “zero” calorie should be avoided. Even if the beverages don’t contain traditional cane sugar, they’re made with sweeteners. The body treats all types of sugars the same, no matter what the source.

Water

Plain water is the best source of hydration and doesn’t contain unwanted sugars or calories. Water is essential for the proper functioning of the body and aids in managing diabetes.

Flavored Water

A great many people simply don’t like drinking plain water. For those individuals, flavored water is the solution. It can be flavored with natural fruits to make it more palatable. Pre-bottled flavored water typically includes artificial sweeteners.

Coconut Water

Flavorful and low on the glycemic index, coconut water contains very little sugar. It won’t dramatically spike glucose levels and is a source of natural electrolytes.

Tea & Coffee

Science has determined that both beverages have health benefits, contains no sugars, and only 20 calories. The range of flavors and types are highly diverse. Drink tea and coffee plain, don’t add sugar, and consume in moderation. A word of warning – people that drink 500 mg. of caffeine in a short period of time increased their blood glucose levels.

Milk & Milk Alternatives

Choose options that are unsweetened – including chocolate milk and almond milk. They’re a good source of vitamins and minerals. The beverages are lower in sugars and carbohydrates than others. Be sure to check the labels as all products aren’t created equal and individuals may inadvertently spike their glucose levels.

Electrolyte Mixes

There are a few organic electrolyte powders that are relatively low in sugars. The powder can be mixed in a bottle of water on the go, but use with caution.

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Establishing good eating habits in children as toddlers can help them in avoiding a variety of diseases and health-related problems as adults. Toddlers can be finicky eaters, but there are some strategies that parents and caregivers can utilize to create good eating habits.

Small Portions

Portion control is one of the most important elements of teaching good eating habits. Keep portions small so they don’t feel overwhelmed. It will also aid them in not following “super-size” trends.

Different Foods

Don’t expect toddlers to like every food that’s offered. Some people just don’t like the taste or texture of certain foods. If a toddler flatly refuses a food, don’t force them to eat it. Bear in mind that their tastes will change over time and they may like something that was previously rejected. Keep serving healthy foods.

Old and New

It can be easier to get toddlers to eat a new offering when it’s served with a food with which they’re familiar and they already like.

Healthy Snacks

Offer a variety of healthy snacks such as apple slices, bananas, carrot sticks, cottage cheese and yogurt. Try offering berries, cucumber slices, celery sticks or graham crackers, along with sunflower seeds, or meat and cheese cubes.

Avoid Power Struggles

Food is one of the first areas where children will try to exert some control. Let them feed themselves as much as possible – it gives them that feeling of control. Don’t threaten, negotiate, bargain or bribe them for trying new foods. It only serves to escalate power struggles.

Model Eating Habits

Toddlers tend to imitate what they see their parents do. Try cooking more at home and eating meals as a family. Stay away from fast food whenever possible. Letting toddlers see that their parents like different foods and eat them is the best example for teaching toddlers healthy eating habits.

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Diabetics are advised to eat a healthy diet that includes fruits and vegetables. However, there are some fruits that will spike sugar levels quicker than others, some even more so than a cookie.

It doesn’t matter whether individuals prefer fresh or dried fruit, they need to be cautious when consuming grapes, bananas, pineapple and watermelon due to their high sugar content. Sweet cherries, raisins, apricots, mangos and figs are also on the list of high sugar fruits. When fruits are dried, the moisture is removed and the inherent sugars become concentrated.

It’s also important to know that fruit juices will increase sugar levels quicker than fresh fruit, which is why many people keep a bottle of fruit juice on hand for after workouts. High sugar fruits and juices must be consumed in moderation. Avoid fruits that are packed in syrup.

Berries are a good alternative that won’t produce an immediate, high spike in blood glucose levels. Strawberries, blueberries, raspberries and blackberries are much better options. Pay close attention to recommended serving sizes when consuming any fruit and be aware that the riper the fruit, the higher the sugar content.

Individuals will need to know serving sizes and the glycemic index number of the fruits they want to eat. People no longer have to deal with the tedious task of looking through pages of written documents to determine those levels. There are numerous apps available that provide all of the needed information to make the best fruit choices for a diabetic diet.

People diagnosed with diabetes used to be told they couldn’t have fruit at all. Current diabetic guidelines no longer adhere to that flawed method. Diabetics can and do consume fruit as part of a healthy diet, they just can’t eat unlimited amounts and should look for fruits that have the lowest glycemic index ratings.

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People with diabetes are constantly looking for ways to reduce their sugar intake so they can better manage the disease. There are a number of strategies that people can employ to reduce the amount of sugar they’re consuming.

Serving Size

One of the biggest problems for all people in the U.S. is serving size. It’s helpful to reduce the serving size by 1/3 or even half.

Sugar and Substitutes

Reduce the amount of sugar in everyday foods and don’t be fooled by sugar substitutes. The body doesn’t make distinctions in how it reacts to different types of sugar.

Hydrate

That means drinking water instead of sports drinks, soda and similar sugary beverages Consume alcohol sparingly. The ingredients in many cocktails contain a substantial amount of sugar.

Fruits and Vegetables

Fresh is best, but frozen, dried and canned fruits and veggies are equally acceptable. They’re high-fiber foods that make people feel fuller longer and individuals may even lose some weight. When buying canned or frozen fruits, avoid those that have heavy syrup. If they do contain syrup, drain before eating.

Extracts, Spices & Substitutes

A variety of extracts are available to enhance the flavor of baked goods instead of adding sugar. Consider using substitutes like sugar free applesauce instead of sugar. There are also an extensive range of spices that can be added to dishes for interest and flavor rather than high-calorie ingredients.

Breads, Desserts & Snacks

Breads, desserts and “healthy snacks” are some of the most difficult items for diabetics. They have the ability to cause dangerous sugar spikes. Desserts alone account for up to 18 percent of added sugars in the diet. Limit breads and instead of ice cream, cake or doughnuts, eat some fresh fruit or no-sugar-added yogurt. Nutritionists suggest Greek yogurt, but many find the taste bitter or otherwise unpleasant. Try adding some cinnamon or nutmeg to make it more palatable. Healthy snacks often contain as much sugar as candy.

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In an effort to manage their diabetes, many people are seeking new sources of sweeteners that have a lesser effect on their blood glucose levels. The latest sweetener to hit the shelves in the U.S. is monk fruit. No adverse side effects have been reported, but that doesn’t mean it should be consumed with wild abandon. The impact and effects of monk fruit haven’t been studied in people with Type 2 diabetes.

Monk fruit has received the “generally recognized as safe” (GRAS) designation from the Food and Drug Administration (FDA). The sweetener is said to be no-calorie and it’s intensely sweet. Monk fruit is being widely used as an alternative to traditional sugar since it satisfies a yearning for sweetness, while being low in carbohydrates.

It can be 150 to 200 times sweeter than traditional sugar and used in baked goods because its stable at high temperatures. It’s used in the manufacture of products that include candy, juices and soft drinks, condiments, desserts and dairy products.

The American Diabetes Association indicates that monk fruit sweetener may be an acceptable substitute for diabetics that regularly consume sugar, honey and agave syrup – when used in moderation. Endocrinology and metabolism specialists at the Cleveland Clinic say there’s no studies or evidence that monk fruit has any health benefits.

Monk fruit is native to Southern China where it’s known as lo han guo or swingle fruit.  The sweetener is produced by crushing the fruit and filtering out the skin and seeds. The liquid can be used as a liquid or turned into a powder. During the manufacture of monk fruit as a sweetener, it’s often blended with a carbohydrate called erythritol to aid in making in look and taste more like regular sugar.

However, some people are allergic to monk fruit. Signs of an allergic reaction can encompass developing hives or a rash, wheezing and/or difficulty breathing, and a rapid or weak pulse. Additionally, it can cause dizziness, a swollen tongue, stomach pain, and vomiting.

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Fruit is an essential part of a balanced diet and it provides a natural sweet treat. However, for those with diabetes, fruit can create glucose spikes that makes it more difficult to manage blood sugar levels. In addition to sugar, fruit contains carbohydrates that the body converts into sugar. Fruits should be eaten in moderation and it’s important to count carbs with fruit.

Some types of fruit will increase blood sugar levels faster than others and rate highly on the glycemic index. Some of those include bananas, cherries, figs, grapes, mangos, pineapples and watermelon. That doesn’t mean they should be eliminated from the diet. They just need to be consumed in moderation.

Dried fruits have the water content removed, thereby turning them into concentrated bites of sugar. Canned fruits packed in syrup should be avoided in favor of those packed in water. People with the disease should be careful when consuming fruit juices. They may seem like a good alternative to fruits, but they’re full of sugar.

Choose fruits that have a low glycemic index rating. They include fruits such as apples, blackberries, dates, pears, plums and strawberries. Keep in mind that darker fruits are also heart healthy. Fruits that have a medium rating on the glycemic index are kiwi, oranges, raisins and underripe bananas.

Eating fresh fruits also have other benefits. They contain antioxidants that help neutralize free radicals in the body. Free radicals cause damage at the cellular level and are responsible for early signs of aging. Fresh fruit contains fiber that helps people feel fuller longer and can help in weight loss. Fruits are also beneficial for supporting the immune system.

The bottom line for diabetics is that fruit is an integral part of a healthy diet and has a variety of benefits for the entire body. People with the disease should strive to consume fruits that have a low glycemic index rating and consume them in moderation.

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A number of people with diabetes use protein powder for daily shakes and smoothies for weight loss and in an effort to gain better control and management of their disease. Protein in food that’s consumed takes longer to digest and aids in managing diabetes. Protein shakes may have the same effect, but there are some ingredients of which individuals should be aware.

Many protein powders contain highly processed carbohydrates that the body identifies as sugar, that can result in blood sugar spikes. They may also contain high levels of sugar or sweeteners that make blood glucose levels soar. It doesn’t matter what type of sugar that’s consumed, the body reacts to it in the same way. Beware of protein powder containing sugar, artificial sweeteners, fruit juice, and agave.

Protein helps rebuild and repair muscles and is present in body cells. The body uses proteins to regulate organs, body tissues, and aids in the functioning of the body. Adding a protein beverage instead of a meal can be effective for some to lose weight. The body can only process a certain amount of protein per day. The excess is excreted from the body as waste. Avoid protein powders high in fats.

There are whey-based that get protein from milk. Plant-based protein powders can use hemp, nuts, peas, soy or rice for its protein content. Plant-based powders are appropriate for those that are lactose intolerant or don’t consume meat.

Individuals have access to dozens of brands of protein powders. Each person will need to make their choice based on factors such as taste, price and availability. Look for protein powder that are low-carb, low-fat, and with no added sugar of any kind. Individuals should begin using protein powder slowly and test their blood sugar levels frequently until they learn how the powder affects their glucose levels.

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People with diabetes often have difficulty choosing or preparing meals at home. It’s a balancing act to obtain required nutrition, while limiting carbohydrates. The solution may be a diabetic meal delivery service, but many individuals don’t even know the services exist.

Before signing up for one of the services, make sure the meals are created by a registered dietician. The meals should be low calorie, but low-calorie counts shouldn’t translate into potions so small that people find themselves ravenous 2 hours later.

Individuals should have the option of including healthy snacks and choose the meals they receive. Some services require that customers pay extra for the ability to make personal choices. There should also be options for individuals that are vegan, gluten intolerant, and those that must be mindful of their sodium intake. Ideally, meals should be packaged in microwave safe containers.

The plans can be pricy, ranging from $7 to $8 per meal and as high as $11 to $14 per meal. Some services charge a flat fee per day or week and others require customers to order a month’s worth of meals at a time. Shipping may or may not be included in the cost.

An additional consideration is if the meals come pre-cooked, if they have to be cooked at home, and how much preparation clients must perform. Some services simply provide the ingredients and recipes, but prep and cooking are left to the customer.

Diabetic meal services can be ideal for those that don’t like to cook, live busy lifestyles, or are having a lot of trouble maintaining appropriate blood glucose levels. Meals are designed to help people manage their glucose levels throughout the day, but not all plans enable customers to choose the meals they want. The plans can cost more than eating at home and before signing up for any plan, read all the fine print.

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There are dozens of myths about sugar and diabetes. One of the most prevalent, especially among those advocating for natural solutions, is that honey is better for diabetics and can be eaten without ill effects. Nothing could be further from the truth.

Honey is a form of sugar and the body doesn’t differentiate between different types of sugar. The body treats all sugars in the same way and honey is actually sweeter than granulated sugar. There’s no advantage to using honey over other types of sweeteners, but diabetics can eat it if they prefer. Honey should never be given to a child under the age of 12 months. There’s a risk of infant botulism.

The only difference in honey and sugar is that people may be able to use a lesser amount of honey than cane sugar in a recipe. Honey is slightly higher in calories and carbohydrates than regular sugar. Diabetics can use honey as a sweetener, but should do so in moderation.

For those that prefer honey, use pure, raw or organic honey. One tablespoon of honey contains 64 calories compared to 49 in a tablespoon of sugar. Both sugar and honey contain carbohydrates comprised of two types of sugar – glucose and fructose. Honey contains 40 percent fructose and 30 percent glucose, along with water, pollen and some minerals. Sugar contains 50 percent fructose and 50 percent glucose.

While honey elevates glucose levels as efficiently as other types of sugars, research has shown that it does have some benefits. Honey has natural anti-inflammatory, antibacterial, and antioxidant properties. It’s one of the reasons that it’s used in cough syrups and in wound healing preparations.

The bottom line is that honey isn’t a wonder sweetener and is no better than traditional sugar. Both types of sweeteners will increase and even spike glucose levels. The body doesn’t care which sweetener is used. It metabolizes all sugars the same way.

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If you have extra, unopened and unused boxes of diabetic test strips – whether you have switched brands, no longer need to test or test less frequently, or have a loved one who has passed away – don’t let them gather dust until they’ve expired and end up in the trash. We’re the best place to sell diabetic test strips online, and if you want to sell your test strips, we’re here to make the process easy and enjoyable!

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