Diabetics are advised to limit their intake of common grains due to their high carbohydrate levels, even though they are high in fiber that’s beneficial for the digestive system. If they are consumed, physicians recommend that they not be highly-refined, processed grains. Then there’s the question of ancient grains.

Technically, all grains are ancient grains since they’ve been around for centuries. When eaten in their purest forms, they can be helpful in managing diabetes and in reducing the risk of developing the disease. Grain promotes a healthy heart and digestive system. They contain fiber that can aid in reducing the absorption of sugars.

When nutritionists refer to ancient grains, they typically have specific examples in mind. The following are considered ancient grains that are beneficial for people with diabetes. Just remember to eat them in moderation.

Amaranth – Gluten-free, it’s been cultivated for over 8,000 years.

Barley – It contains vitamin B1, trace minerals known as micronutrients, and it contains gluten. The grain can be added to soups, salads, and stuffing or eaten as a side dish.

Bulgur – Full of trace minerals, it’s often used as a substitute for pilaf and in salads. It does contain gluten.

Farro – The grain is gluten-free, contains trace minerals, antioxidants, and is used in soups and salads.

Fonio – Available in white and black varieties, it has micronutrients and is gluten-free.

Freekeh – It contains gluten, along with compounds that may lower the risk of degenerative eye disorders. It’s often used in soups, stews, casseroles and salads.

Khorasan wheat – Also known as Kamut, the grain contains vitamin B3, trace minerals, and gluten.

Millet – It’s a grain typically used in wild bird seed mixes and has several trace minerals essential for health. It’s gluten-free.

Quinoa – Loaded with micronutrients, it’s gluten-free, rich in protein, and contains antioxidants.

Rye – The grain is rich in micronutrients, but it does contain gluten.

Sorghum – It’s rich in antioxidants and trace minerals.

Teff – It’s the world’s smallest grain, high in vitamins and micronutrients, and gluten-free. It’s often used in soups, stews and baked goods.

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There are a number of dietary changes that people with diabetes will need to make and some may be more difficult than others. The type of meat that’s consumed is one of those changes. The good news is that it’s not a radical change and it’s easy to do – just switch to lean meats and meat alternatives to avoid saturated fats and control cholesterol.

Meat is high in protein and low in fat, providing a healthy, longer-last source of energy. One good source of very lean meat is chicken or turkey breast without the skin. Both contain an average of 35 calories, 1 gram of fat, and 7 grams of protein per 1-ounce serving.

People with diabetes can still consume a wide range of meats as long as they’re lean. Some examples of lean meat with 3 grams of fat and 55 calories per 1-ounce serving are the following:

• Beef – chipped beef, sirloin, tenderloin and flank steak
• Pork – Canadian bacon, ham, tenderloin
• Veal – all but veal cutlets
• Poultry – chicken, turkey and Cornish hen, all without the skin
• Wild Game – duck, goose, rabbit, pheasant and venison, all without the skin

Meats should be eaten in moderation and no matter what the choice, be aware that some cuts of meat have a higher sodium content than others. Canadian bacon and chipped beef are two examples.

A 1-ounce portion of a medium fat meat contains approximately 75 calories and has 5 grams of fat. Medium fat meat should be eaten infrequently. It includes:

• Beef – ground beef, T-bone steak and chuck house
• Pork – cutlets, pork chops and loin roast
• Lamb – chops and legs
• Veal – cutlets and veal that’s cubed, breaded or ground
• Poultry – turkey, duck or goose with skin

Bear in mind that even 86 percent fat-free luncheon meat can be eaten on occasion, but it has high sodium levels. Avoid hearts, livers and kidneys. Meats to definitely omit from the diet includes prime cuts of beef, pork and lamb. The same is true of processed meats that includes corned beef, hotdogs, sausage, and salami.

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Holidays and special occasions where drinking is part of the festivities can present special challenges for people with diabetes. Doctors recommend that diabetics not imbibe at all. Alcoholic beverages contain significant amounts of sugars, carbs and calories that elevate blood sugar levels and promote weight gain.

Alcohol also has a dehydrating effect on the body. The kidneys must work harder to filter the extra glucose from the body and results in more frequent urination. Sugars are removed, along with bodily fluids that result in dehydration.

The Worst Drinks

Some drinks are worse than others for individuals that choose to partake of alcohol. Wine tends to contain less carbohydrates than beer. On their own, gin, rum, vodka, and whisky have far fewer calories, carbs, and sugars than beer or wine.

Where many individuals encounter a problem is the mixers such as sodas, sugary syrups, and fruit juices. If alcohol-laced eggnog is a favorite, choose light eggnog and limit it to one drink. Try to stay away from hard lemonade and spiked cider.

Best Drinks and Practices

For diabetics that want to drink, stick with light, dry wines or light beers. They have fewer carbs and sugars. Take liquor neat, on the rocks, and eliminate mixers. Doing so will reduce the calories and sugars. There are also premade sugar-free mixers that can be used. The best solution for mixed drinks is diet tonic, seltzer or club soda, or lime or lemon juice.

Moderation is Key

Limit or eliminate sugar-laden mixers. Even drinks that are low in carbs and calories and can have a detrimental effect if not used in moderation. Never drink on an empty stomach.

Hidden Dangers

A moderate amount of alcohol can elevate blood glucose levels, but it can have the opposite effect when excessive drinking is involved. Hypoglycemia – low blood glucose levels – is a very real danger, especially when individuals don’t eat. It’s always a good idea for diabetics to keep a glucagon kit with them in the event that their glucose levels drop too low.

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Managing blood sugar levels during the holidays is especially difficult for diabetics. Between the assortment sweet treats and alcoholic beverages, many diabetics feel left out. They find little to celebrate and often forego spending time with family and friends. The good news is that there are strategies that can be used effectively to enjoy the holidays while maintaining good control of diabetes.

Fats, Carbs and Sugar

Minimizing the fats, carbohydrates and sugar in the foods made at home enables diabetics to enjoy a wide array of holiday offerings. When attending parties at the home of friends and family, it can be helpful for diabetics to bring along treats they’ve made themselves if arrangements can’t be made for diabetic-friendly foods.

Pay Attention to the Plate

The amount of food consumed is just as important as what’s being eaten. Diabetics can use their plate to monitor intake. Protein and carbs should occupy ¼ of the plate, with the rest being filled by vegetables. Minimize the amount of butter, cheese sauces, and dips used. Keep alcoholic beverages to a minimum as they contain sugar, can be fattening, and have a dehydrating effect.

Keeping Off the Pounds

Physical activity is essential, particularly during the holiday season, to prevent weight gain. Healthcare officials recommend 30 minutes, five days per week. The exercise doesn’t have to be completed all at once. It can be broken up into two 30-minute sessions or even three 10-minute periods. Monitor sugars closely before and after exercise, don’t begin exercise programs unless consulting with the doctor, and know the activities to avoid if neuropathy is a complication.

Manage Stress

The holidays are a major source of stress for many people. There are dozens of details to take care of and festivities to attend. Physical and mental stress can play havoc with blood glucose levels. Exercise can help reduce stress, along with meditation, yoga, and deep breathing exercises.

Adequate Sleep

Getting enough sleep will help in managing blood sugar levels and stress. Being well-rested enables diabetics to meet the increased demands of time and effort during the holiday season, along with the ability to make informed decisions while celebrating the holidays.

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People with diabetes are constantly reading product labels and monitoring the levels of sugar in the things they eat. There are seven primary alternative sweeteners that food and beverage manufacturers use and each comes with its own benefits, drawbacks, and potential side effects.

Before selecting a sugar substitute, individuals should carefully consider the taste, intended use, cost, and availability. Whenever possible, nutritionists recommend the use of fruit as a sweetener. The following is an overview of sweeteners to help diabetics make informed decisions.

Acesulfame potassium

The sweetener is 200 times sweeter than sugar and known by the brand names of Sweet One and Sunnett. Other sugars are often added to counteract its bitter aftertaste.

Aspartame

Available since the 1980s, it’s 200 times sweeter than sugar and typically used as a tabletop sweetener though it can be found in diet soda. It’s available under the names Equal and Nutrasweet.

Neotame

Low in calories, it can be 7,000-13,000 times sweeter than sugar. Available under the name of Newtame, it’s a general purpose sweetener appropriate for baking and other foods, but not for meat or poultry.

Saccharin

The sweetener has been around since 1878 and used in food since 1879. It’s sold under the brand names of Sweet’N Low, Necta Sweet, and Sweet Twin. It can be 200-700 times sweeter than sugar.

Sucralose

It’s 600 times sweeter than sugar, contains few calories, and is used in everything from chewing gum to baked goods. It’s sold under the brand name Splenda and is one of the most widely available sweeteners.

Stevia

Derived from the Stevia rebaudiana plant, it’s approximately 300 times sweeter than table sugar. It can be found under a variety of brand names that includes Sun Crystals, Truvia, and Sweetleaf. It won’t raise blood sugar levels, but other sugars are often added to mitigate its bitter aftertaste.

Tagatose

Ninety percent sweeter than sucrose, it’s found naturally in a variety of fruits but its use in foods is rare. It’s difficult to find in stores and generally more expensive than other sweeteners. It can be beneficial for those on a low-GI diet.

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Diabetics are constantly on the hunt for low calorie, low sugar recipes as part of an ongoing strategy for managing their disease. Recipes purporting to be beneficial for diabetics abound, but the biggest challenge is finding dishes that actually taste good. The problems are the same whether an individual likes meat or is following a vegan lifestyle. The difficulty is compounded if the individual is a “picky” eater.

An Internet search will return thousands of sites that claim to have the best, tastiest, most effective, or easiest to make recipes for diabetics. Individuals should be wary of websites that claim to have dessert recipes that use natural sweeteners such as honey. The body doesn’t distinguish between the sources of sugar. The body treats all sugars the same.

The best sources for diabetic recipes are medical websites such as the Mayo Clinic. The world-renowned medical center has recipes for appetizers, beverages, bread, desserts, dozens of main dishes, sauces and dressings, and soups, salads and sandwiches.

Another good source is the American Diabetes Association. The organization features recipes for those that prefer bland food to those with international zest. Low carb main dishes, sides and salads can be found, along with popular mail delivery meal kits that meet the needs of diabetics. Individuals can also sign up to have more recipes delivered to their inbox. The organization offers tips and a wealth of information for helping people manage their disease.

EatingWell is a website that has recipes for diabetics, along with tips and news about healthy eating as a sustainable model for health. Dozens of recipes are highlighted that include quick to make, smoothies, casseroles, those for slow cookers, regional cuisine, vegans, and recipes for holidays and special occasions. A special section is dedicated to diabetic recipes and some in other categories are also appropriate for those with diabetes.

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Everyone has food cravings. The difference for diabetics is that those cravings make it much more difficult to manage and control their disease. Unfortunately, a lot of those cravings involve bread, pasta, sweets, or junk food – all of which are high in carbs that elevate blood glucose levels.

Fruit is a natural and healthy snack, but it can also contain large amounts of sugar. Arriving at a happy medium can be a precarious balancing act. The good news is that there are some healthy solutions that will satisfy those cravings without raising glucose to dangerous levels.

Add Yogurt

Adding a little fruit to yogurt is a healthy snack that feels substantial. It’s a good idea to use fruits such as mangoes or even grapes that have a slightly higher sugar content than others to beat the cravings. Yogurt also supports a healthy immune system.

Berries

Nutritious and high in fiber, berries taste sweet but are actually low on the sugar scale. They promote gastrointestinal health and contain strong antioxidants and anti-inflammatory properties. Choose darker colored berries whenever possible for the greatest health benefits.

Chocolate

Dark chocolate is a healthier choice than milk chocolate. It has antioxidants, anti-inflammatory properties, and is effective for satisfying cravings. Just limit chocolate intake to a couple of squares.

Snack Bars

All snack bars are not created equal so choose wisely. Select those that use natural sweeteners such as fruit. Be aware that “healthy” sweeteners such as agave syrup, coconut sugar, and honey are all sources of sugar and the body treats all sugars the same.

Sugar-Free Gum and Mints

Dozens of sugar-free gum and mint options are available, but take time to check labels. Choose those that are low in sweetener content and that they’re low in calories.

Trail Mix

The dried fruit and nuts in trail mix help control cravings. They contain fiber, healthy fats, and proteins. Be aware that trail mix can carry a high-calorie content, so it’s a good idea to limit how much is consumed.

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One of the messages that people in the U.S. hear from medical professionals is the risk of weight gain and developing diabetes. What most people aren’t being told is that there’s a correlation between belly fat and the disease. It’s not just a few extra pounds around the middle, it’s the fat that develops and lodges deep within the abdomen – known as visceral fat – that’s especially dangerous.

In the era of COVID-19, abdominal fat is a particularly important concern. Researchers believe that the virus may elicit a more severe reaction in people with diabetes since visceral fat affects the body’s immune system and the way people manage diabetes. Abdominal fat increases the risk of developing diabetes and elevates insulin resistance. It also affects the heart – a key element in COVID-19 risk factors.

One of the reasons that visceral fat is so dangerous is that it forms in and around internal organs, affects hormone levels, and triggers inflammation due to an enzyme released by the liver. It’s even been linked to cancer. Men and women can develop belly fat, though pre-menopausal and post-menopausal women, as well as those that have given birth, are at increased risk of developing belly fat.

Some researchers believe that instead of cutting calories and food intake, exercise can be more effective at reducing abdominal fat. However, belly fat is harder to lose than ordinary weight gain. Medical professionals suggest a healthy diet combined with aerobic exercise for the effective loss of visceral fat.

It’s important for everyone to maintain a healthy weight. For those with diabetes or that have been diagnosed with pre-diabetes, it’s even more imperative. Hormones and heredity are major influences as to how people gain weight and where – there’s nothing anyone can do about that. Keeping abdominal fat to a minimum will improve the body’s response to insulin, reduce inflammation, and improve immune system function.

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People with diabetics enjoy desserts just as much as anyone, but they have to be extremely careful about the calories, portion size, and the sugar and carb content of what they’re consuming. There are numerous recipes for desserts that are diabetic-friendly and won’t throw glucose levels spiraling upward.

Entire cookbooks have been dedicated to desserts for diabetics and a simple online search will provide individuals with dozens of recipes. There are also apps available that can provide assistance with managing portion sizes, nutritional value, recipes, logging insulin levels, exercise, and even favorite fast food choices.

One of the important things to understand in connection with desserts is that the body doesn’t distinguish between different types of sugar. It also doesn’t differentiate between carbs that are transformed into sugar in the body, no matter what the source. The body treats them all the same. It’s a fallacy that honey won’t increase blood sugar levels.

For diabetics seeking dessert, choose low-carb options that contain little to no added sugar. These types of desserts will rely heavily on fruits, whole grains, and no or low-sugar. The trick is to select options that delay digestion time, thereby releasing sugars over time to help in keeping blood glucose levels low. Items made with low-fat dairy can help with that.

Keep in mind that healthy desserts that are easy and quick to prepare are helpful in preventing individuals from falling victim to premade sweets such as pie, cake or doughnuts. It’s also beneficial to create single-serve desserts or those that are made in small batches to help avoid the temptation of overindulgence.

There are dozens of dessert choices that meet the criteria for diabetics that are also tasty and satisfy the desire for “something sweet.” Those include sugar free hot chocolate, sugar free gelatin topped with sugar free whipped cream, and sugar free pudding. Yogurt and seasonal fruit is also an excellent choice. No matter what you choose, control portion sizes.

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People with diabetes know the struggle of losing weight while managing their disease. It’s not easy. Losing weight is an important element if you’ve been diagnosed with pre-diabetes or if you’re already living with it. There are numerous apps available to help you shed unwanted weight with which people have achieved success. The following are just some of the most popular, in no particular order.

Cron-O-Meter

Losing weight and maintaining it while managing diabetes can be a daunting juggling act. This app helps you track calorie consumption and more than 60 different nutrients to ensure you’re eating healthy while losing weight. A diverse diet is essential for health and weight loss and the app helps you achieve that balance.

Food Monster

Vegans can have weight problems, too, and the app features more than 6,000 vegan recipes to help those living a vegan lifestyle lose weight and keep it off. Ten new recipes are added each day and they’re searchable through over 600 category filters.

HealthyOut

For foodies, the app provides dining options in over 500 cities. You can filter results in categories encompassing calorie count, type of cuisine, diet types, and nutritional preferences. No one has to give up eating out with the healthy choices that can be found on the app.

Lose It!

The app enables you to set personalized goals, learn about different foods, and track the food you’re eating. You can also monitor your water consumption and set macronutrient goals to ensure you’re getting enough of each nutrient. Health and wellness tips are offered to provide a balanced approach to weight loss.

Noom

Designed by behavioral psychologists, nutritionists, and personal trainers, the app is focused more on altering lifestyle habits that led to the weight gain for a healthier and sustainable weight. No food is forbidden and the app provides virtual coaching, personalized courses, food rankings based on calories, and progress tracking.

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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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