{"id":10450,"date":"2020-05-08T11:55:26","date_gmt":"2020-05-08T18:55:26","guid":{"rendered":"https:\/\/my.castlighthealth.com\/blog\/?p=10450"},"modified":"2020-05-08T11:55:26","modified_gmt":"2020-05-08T18:55:26","slug":"shop-with-a-dietitian-5-diabetes-friendly-recipes-and-shopping-list","status":"publish","type":"post","link":"https:\/\/my.castlighthealth.com\/blog\/shop-with-a-dietitian-5-diabetes-friendly-recipes-and-shopping-list\/","title":{"rendered":"Shop with a Dietitian: 5 Diabetes-Friendly Recipes and Shopping List"},"content":{"rendered":"

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<\/a> A diabetes-friendly meal plan worth tasting<\/h2>\n
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Diabetes and high blood sugar go hand in hand. The type you have \u2014 type 2, type 1, or prediabetes \u2014 dictates how your body reacts to sugar in the blood. Since the reaction is often dependent on what you eat, diet is one of the best ways to help regulate fluctuating blood sugar levels.<\/p>\n

The American Diabetes Association agrees that medical nutrition therapy is important at all levels of diabetes prevention and management.<\/p>\n

When it comes to diabetes and dietary needs, Alison Evert, a registered dietitian (RD) and certified diabetes educator (CDE) at University of Washington Medicine, says to think of it less like a \u201cdiet\u201d and more like an \u201ceating plan.\u201d<\/p>\n

\u201cDiet has a negative connotation and is usually a short-term thing that\u2019s used to lose 10 pounds,\u201d she says. Instead, a meal plan is something that should be constructed to fit your ongoing individual needs.<\/p>\n

This means that people with diabetes \u2014 especially those who have T2 or have been diagnosed with prediabetes \u2014 can follow just about any trendy meal plan (like keto or paleo) they choose\u2026 with one caveat. \u201cCarbohydrate component of the meal\/snack is the main determinant of the post-meal blood glucose level,\u201d Evert says.<\/p>\n

This doesn\u2019t mean that everyone has to restrict carbohydrate intake. But choosing carbs wisely can have the biggest positive impact on managing blood glucose levels.<\/p>\n

In fact, research has shown that counting carbs can be an effective way to not only help plan your meals, but improve blood sugar control.<\/p>\n<\/div>\n

<\/a> Daily carb intake and sources of carbohydrates<\/h2>\n
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Carbohydrates are usually thought of as anything with grains: pasta, bread, cereals, etc. But there are sneaky sources of carbs hiding in foods we might initially think belong in a different category.<\/p>\n

The reason why carbohydrates should be monitored by people with diabetes is that your body breaks them down into sugars \u2014 mostly glucose \u2014 which raises blood sugar. Even though foods high in carbs don\u2019t always necessarily taste sweet, that\u2019s how your body reacts to them.<\/p>\n

Remember, there\u2019s no one-size-fits-all eating plan for everyone. Studies have found improvements in blood sugar levels when carbs were restricted to 20 grams or less per day, while the general recommendation is between 135 to 230 grams per day.<\/p>\n

Main takeaway<\/strong> Anywhere from 20\u201390 grams of carbs daily might be healthy for someone with diabetes. To determine the right amount for you, the most important thing is to track your carb- and fiber-intake and then test your blood sugar two hours after eating. Then work with your medical team to decide what\u2019s best for your body.<\/p>\n

Additionally, foods that are naturally sweet, like fruit, can contain carbs in high numbers. According to the ADA, a small piece of fruit or a half cup of frozen or canned fruit can contain about 15 grams of carbs.<\/p>\n

\u201cA fruit smoothie (such as Jamba Juice) has over 100 grams of carbs, but it\u2019s in a liquid form. It has the same amount of carbs as five pieces of fruit and a glass of milk. I don\u2019t know if I could eat five pieces of fruit, but it\u2019s pretty easy to drink down a smoothie,\u201d Evert says.<\/p>\n

That\u2019s a good reason to be mindful of the nutrients you\u2019re putting into your body.<\/p>\n

Other sneaky sources of carbs<\/h3>\n