1. food and drink
2. desserts and baking

1. Diabetic Diet Plan And Goal
2. Diabetic Diet Sample Meal And Food
3. Type 1 Diabetes Diet Meal Planning
4. Sample Type 2 Diabetes Diet Meal And
Menu
5. Gestational Diabetes Meal Planning
6. Diabetic Diet Food Guide Table
7. Diabetic Diet Strategy
8. Diabetic - Nutrients of Benefit
9. Food Portions for Diabetic Diet
10. Diabetic Food Exchange Guide
11. Blood Sugar Levels
12. Collection Of Popular And Healthy
Diabetic Recipes
13. How to Keep a Diabetic Log
14. Diabetic Foot Care Guidelines
15. Diabetic Shoes - What to Consider When
Buying
16. How To Use Diabetic Test Strips
17. Where and How to Get Discount Diabetic
Supplies
18. Exercise Tips for Diabetes
19.List of Foods for Diabetic to Eat
20.Sould Diabetes Consume Alcohol?
21. Natural Diabetes Cure - Maintaining Blood
Sugar Levels
22. Human Skin Cells Turned Into InsulinProducing Cells
23. Stevia And Gestation
Diabetes Diet
Diabetic Diet Basics
The basics to diabetic diet meal planning are simple once we understand the way our body
breaks down food. Everything we eat is broken down into sugar eventually. Sugary foods
such as sweets or fruit hit the bloodstream almost immediately, followed by the slower
starches (carbohydrates, or carbs), which take an hour or two to break down depending on
their complexity. Proteins are next, taking about four hours, then between six and eight
hours the fats finally break down. If strict attention is paid to diet and exercise, many
diabetics can control their blood sugar with minimal dependence on medication.
Diabetic Diet Plan And Goal
Diabetic diet plan differ from person to person due to our daily nutritional needs and type
of diabetes a person suffers. Following are the most common type of diabetes diet:
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Type 1 Diabetes Diet - Type 1 diabetes always requires insulin treatment, the main
focus is to find a balance between the food intake and insulin.
Type 2 Diabetic Diet - Type 2 diet focus on controlling weight in order to improve
the body's ability to utilize insulin. In most cases Type 2 diabetes can be controlled
through proper diet and exercise alone.
Gestational Diabetes Diet - unlike the Type 2 diet, gestational diabetes diet focus
on adequate energy and nutrients to support both the mother‟s body and growing
baby while maintaining stable blood glucose levels for the pregnant mother.
The diet goal is to eat a balanced, portion controlled meal that will allow our body to stay
on an even keel throughout the day as the components of each meal hit the system. Eating
every two to three hours is best, five or six small meals being recommended, and light
exercise after each meal will help kick start the digestive system and prevent a spike in
sugar levels. If we can include appropriate servings from each food category at each meal,
they will break down at different rates, delivering a steady trickle of sugar into the
bloodstream and keeping our energy level stable. This saves our system from having to
deal with a great influx all at once, as it would if we ate only carbs, or only protein.
Diabetic Diet Sample Meal And Food
The ideal diabetic meal will consist of a combination of foods. Some foods cross
categories, like bread products that are high in fat, dairy items that provide protein, and
starchy vegetables. Our needs will vary depending on the time of day and how much
physical activity we engage in. Following is a sample diabetic diet meal :
One serving of protein (3 oz of chicken, lean beef or fish)
One serving of bread (whole grain roll, tortilla or ½ cup pasta)
One serving of dairy (cheese, milk or low-fat sour cream)
One serving vegetables (fist sized portion or a small bowl of salad)
One serving fruit (tennis ball sized or ½ cup sliced)
Small amounts of unsaturated fats are needed, so add a little dressing or a pat of soft
margarine. Avoid sweets; consider the fruit your dessert!
Foods that should be avoided include; fatty red meat, organ meat, highly processed food,
fried food, fast food, high cholesterol food and foods rich in saturated fat.
Type 1 Diabetes Diet Meal Planning
The main concern for Type 1 diabetes diet is finding the correct balance between the food
they eat and the medicine they take. A well thought out diet can make all the difference, and
reduce the amount of medication and frequency of injections required. The body needs sugar
to run on. All foods are eventually broken down into sugar, and insulin releases this sugar
from the bloodstream into the cells. In a non-diabetic, the pancreas produces insulin as
needed, but for Type 1 diabetes insulin must be injected to release the sugar and avoid the
build up of glucose in the blood.
A good plan is to keep a food and testing journal that shows your meals and glucose test
results. This will help you identify problem areas and help you continually improve your meal
planning to attain the proper balance. Take into account any exercise plan that will help you
burn calories as well. Most insulin dependent diabetes can take an insulin injection shortly
before eating. If meals are planned to contain roughly the same amounts of nutrients each
time, it will be easier to find an adequate dosage of insulin. Children with diabetes should be
carefully monitored, as their dietary needs will change as they grow.
Carbohydrates are the bane of diabetics diet. Although necessary for energy, if not burned off
quickly they break down fast and dump sugar into the bloodstream. A careful balance of
insulin, carb intake and exercise is needed to maintain optimal levels of glucose in the blood.
Varying your diet too widely from meal to meal or day to day can cause fluctuations and
render it difficult to accurately pinpoint the amount of insulin required. The average Type 1
diabetes requires around 16 calories per pound of body weight per day, and carbs should
make up no more than 50 - 60 % of the total.
If you plan ahead, you can adjust your insulin dose to counter a high carb meal or a special
dessert, and prevent a surge in glucose levels. Being a diabetic means practicing self control
where food is concerned, but an occasional treat is OK if you prepare for it in advance.
Prepare for low glucose levels as well by keeping snacks on hand for when your blood sugar
dips. If you test very low, soda, fruit juice or hard candy combined with rest can bring your
level back up and give you time to prepare a meal.
If you make it a habit to eat your meals on a regular schedule, you can avoid unexpected
highs and lows. Eating balanced healthy meals can also rule out erratic glucose activity, so
plan each meal to include the correct portions of each food category as well as the right
balance of proteins, fats and carbs. This will help you assimilate the sugar from your food
more evenly. With proper nutrition, Type 1 diabetes can be controlled more effectively and
insulin intake modified.
Type 2 Diabetes Meal Planning
Proper meal planning for Type 2 diabetes can often circumvent the need for medication.
The first step is to limit the amount of sugar rich foods you consume, but there are many
other factors to consider as well. For Type 2 diabetes, the focus is mainly on weight
control. 80-90% of Type 2 diabetes are overweight, and this contributes to many diabetes
symptoms. Reducing carbohydrate intake along with calories, and replacing some of your
carbs with healthy (monounsaturated) fats can keep your glucose levels on an even keel
and help you drop those extra pounds.
The main goal behind meal planning for type 2 diabetes is to prevent sugar level from
spiking or dropping throughout the day. Eating frequent, small meals and watching your
portion size will win the battle if you are consistent. Commit to keeping a journal for two
weeks, and test your sugar levels rigorously in the morning and 2 hours after each main
meal. Log the results as well as the time and contents of each meal, and any exercise you
do. This will help you see what areas need improvement.
Type 2 Diabetes Diet Characteristic
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Controlling blood sugar level through proper meal planning
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In case of obesity reduce weight to improved insulin sensitivity
Incorporate exercise to improving the body's use of insulin
Minimize the need for insulin and other diabetes medications
Sample Type 2 Diabetes Diet Meal And Menu
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two slices of bread
one cup of skimmed milk
one boiled egg
one serving of your favorite fruit
Sample Type 2 Diabetes Diet
Menu for Lunch
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one bowl of pasta
two servings of your favorite vegetables
one serving of meat (chicken or turkey)
Afternoon Snack
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a fruit
three saltines or crackers
half a cup of tea or coffee (with artificial
sweetener)
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three servings of meat or fish
half of a baked potato
two helpings of vegetables
a fruit
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a cup of milk
cheese or a few saltines
Sample Type 2 Diabetes Diet
Menu for Breakfast
Type 2 Diabetes Diet Sample
Menu for Dinner
Snacks After Dinner
Type 2 diabetes is generally controllable although some patients may still need insulin or
oral medications to help eliminate symptoms. As you learn to manage your condition, you
will find it easier and easier to follow these guidelines, and your overall energy level and
sense of well-being will improve!
Gestational Diabetes Meal Planning
Approximately 3 to 5 percent of all pregnant women in the United States are diagnosed as
having gestational diabetes, making it one of the top health concerns related to pregnancy.
Without care and treatment, mothers with gestational diabetes could have very large babies
known as “macrosomia”. These mothers may have a harder time with labor and natural
delivery.
You will hopefully be able to control gestational diabetes with diet and exercise without
resorting to medication or insulin injections. Your dietician will be able to help you
customize this plan to fit your specific situation. With care and dedication, gestational
diabetes can be controlled and the pregnancy will suffer no ill effects. The following is a
sample 5-6 daily meal plan for gestational diabetics. Tracking your sugar at home with a
glucose monitoring system and keeping a detailed log of meals and blood sugar readings
can be invaluable in helping you and your doctor tailor a plan to your specific needs.
Sample Diet For Gestational Diabetes
Gestational Diabetes Diet
Meal Detail
Gestational Diabetes Meal 1 When you first wake up in the morning, your blood
sugar will normally be low. If you eat a breakfast that is
high in starch and sugar (like pancakes and syrup, or
sugared cereal with fruit) your glucose levels will
skyrocket. However, skipping breakfast is not a
solution! A small, high protein meal that includes a
meat serving, a complex carbohydrate such a slice of
whole wheat toast, and a glass of milk or cup of low
calorie yogurt will start your day off smoothly.
Gestational Diabetes Meal 2 A common mistake is waiting too long for lunch and
dinner, then overeating. If your sugar level dips too
low, it will tend to bounce higher when you finally do
eat. A snack of vegetable sticks with low calorie dip,
cottage cheese with a small serving of fruit, or whole
wheat crackers with peanut butter can help get you
through until lunchtime. Keep a tray in the fridge with
healthy snacks you can eat on the go.
Gestational Diabetes Meal 3 A serving of protein, one of vegetables and one or two
of carbs - try whole grain pasta or pita bread for
variety. Avoid white processed bread. Water or
unsweetened 100% fruit juice is much better than soda,
but if you can‟t resist, make any soda you drink diet. If
you can plan on some physical exercise after each meal
you can eat two bread servings at a time for energy, or
indulge in two bites of your favorite dessert!
Gestational Diabetes Meal 4 Another snack to help you coast till dinnertime. Again,
pick a serving of fruit and or vegetables to help you
meet your minimum for the day. Vegetable / fruit juice
blends are a great way to help you get enough of both
of these important foods. Combine such a drink with a
few tablespoons of soft cheese on a whole grain bagel
for a quick easy snack on the road.
Gestational Diabetes Meal 5 This is possibly the trickiest meal of the day. If you eat
late and are inclined to crash into bed shortly afterward,
you will need to guard against overeating. A whole
grain wrap stuffed with chicken and salad trimmings is
a good quick meal when you are beat. Drizzle some
dressing over it, or follow up with a sugar free cookie
to provide a little fat. This will break down in the early
morning hours and help you make it to breakfast
without your glucose levels bottoming out. If you eat
earlier, and like a larger dinner, make sure you will be
active enough to burn off some of the calories before
relaxing. Try catch up any missing servings of
vegetables and fruit at dinnertime; these are the most
often overlooked throughout the day.
Gestational Diabetes Meal 6 When you are up for more than three hours after dinner
and your sugar level starts to dip, a light snack may be
in order. This can be as simple as an apple or a small
whole grain muffin. If you go to bed early, and
constantly wake with drastically low levels in the
morning, consider a wee hours foray to the kitchen to
boost yourself. A half sandwich of chicken salad on
whole wheat or a few peanut butter crackers with a cup
of milk will be enough to keep you from crashing.
Diabetic Diet Foods
A diet for diabetes is not so different from any good, healthy eating routine. The main goal for
diabetic diet is to maintain a level blood sugar, and this can be achieved by a combination of
three separate actions.
1. Avoiding foods that are high in sugar, as well as simple carbohydrates that the body will
quickly convert to sugar.
2 . Using portion control to limit your intake of all foods while still providing proper nutrition.
3. Eating many small meals a day rather than three large ones.
For many diabetics, what you eat is not so much the issue as how much you eat and when you
eat it, but there are always choices and picking healthier ones will make controlling diabetes
that much easier. What follows is a comprehensive guide to the main food groups for diabetic
diet, with recommendations for the best choices in each category and suggestions for portion
estimation.
Diabetic Diet Food Guide Table
Food Group
Guide
Grains and Starches Bread products are a huge source of
carbohydrates in your diet. Choosing whole
grain products whenever possible supplies
your body with more complex carbs that take
longer to break down, relieving your system of
the need to deal with sudden influxes of
sugar. 6 to 8 servings a day spread out over 56 meals is best. A slice of bread or ½ cup
starchy food is a serving. Potatoes, corn and
pasta fall in this category as well.
Vegetables
pinach, carrots, broccoli, tomatoes, lettuce,
cabbage and cucumbers are only a
sampling of vegetables you can eat as a side
dish or for a snack. 3-5 servings a day are
needed, and a good rule of thumb is 1 cup
raw or ½ cup cooked per serving.
Fruits
Most contain carbohydrates as well as natural
Milk
Protein
Fats and Sweets
sugars, so watch your intake carefully.
Combining them with protein at snack time or
before exercise is a good idea. A small apple,
banana or peach is a serving, or ½ cup
canned fruit (make sure canned fruits are
packed in unsweetened fruit juice - not syrup).
2-4 servings a day are required.
Dairy products can be high in carbs as well, so
try to limit your self to one 8 oz serving at a
time. Low-fat milk or unsweetened yogurt are
good selections. Try to get at least 2-3 servings
per day.
This can be meat or meat substitutes such as
peanut butter, tofu, cheese and eggs.
Approximately 6 oz is needed per day, broken
into 2-3 servings. A 3 oz serving is the size of a
deck of cards; an ounce of cheese is
comparable to four dice. A tablespoon of
peanut butter or a small egg can be
considered an ounce.
Fats are necessary; just choose wisely.
Avocadoes are a wonderful topping, or make
your own dressings to avoid trans-fats. Sweets
are actually allowed many diabetics if the
portion is strictly controlled; a mini cupcake or
two small cookies along with a balanced
meal may be permitted if they cause no ill
effects. Sugar free desserts are another
option, but the extra carbs must be taken into
account.
By learning which foods you tolerate best, and finding creative ways to include your
favorites, you should be able to plan your meals around a wide variety of items. Learning to
choose healthy options like whole grain bread and low-fat cottage cheese, and picking veggies
for a snack rather than chips is not only good for diabetics, but for anyone seeking a healthier
lifestyle.
Diabetic Diet Strategy
A diabetic diet strategy involves the use of food to control blood sugar level and to achieve a
healthy lifestyle. The common diet strategy includes:
 Consume low GI carbohydrate food to achieve a more stable blood sugar level.
 Choose food which is low in saturated and trans fat, cholesterol, salt and sugar.
 Eat plenty of fresh colorful vegetables and fruits rich in nutrients, antioxidants and
photochemical.
 Prefer high complex carbohydrate food.
 Moderate consumption of alcohol.
 Moderate amount of lean meat.
Glycemic Index (GI)
Glycemic index or GI is used to rank how fast the carbohydrate of a particular food is
converted into glucose and enters the bloodstream. Low GI foods cause a steady rise in blood
sugar level therefore they are preferable in diabetic diet.
Low GI foods – Glycemic Index less than 55
Dairy Products - low fat milk and yogurt if not lactose intolerant
Certain Fruits - cherries, grapes, grapefruit, peaches, plums, apples, pears and oranges.
Legumes - fresh cooked black-eyed beans, chickpeas, kidney beans, lentils and soy beans.
Non Starchy Vegetables - asparagus, bok choy, broccoli, cabbage celery, lettuce, mushroom,
pepper, spinach, sweet potato, tomatoes and green pepper.
Medium GI foods - Glycemic Index 55 to 70
Canned legumes, frozen peas.
Sweet potatoes and yams.
Whole grain cereals.
High GI foods - Glycemic Index more than 70
Grain and starches, pasta, bread, bagel cereals, potatoes and all processed food in general.
Candy, honey and table sugar.
Grain based snacks - corn chips, cookies etc.
Prepared cereals - corn flakes, muesli, instant cereals.
Certain fruits - bananas, raisins and most fruit juice.
Starchy vegetables, potatoes and corn.
The Glycemic Index of food can be lowered by:
 Eat starchy carbohydrate foods together with lean protein, fiber and fats. This will slow
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down absorption of sugar into the blood.
Eat vegetables and grains in whole form whenever possible.
Not over-consuming carbohydrates at any one time of the day.
Prevent highly processed food - “nature” carbohydrates have usually lower GI then
“manmade” carbohydrate.
Distributing intake of carbohydrates throughout the day, three big meals and two snacks
to keep blood glucose level as near to normal as possible.
Eat dried beans and peas to lower the glycemic effect of other foods
Diabetic - Nutrients of Benefit
Food supplements and herbs can help to prevent or delay the onset of the long term diabetic
complication. Following are some food that will help slow the progress of many long-term
complication associated with diabetes like blindness, heart disease, kidney failure and
gangrene leading to amputation.
Fiber
Soluble fiber helps prevent drastic shifts in blood sugar levels, making it a good weapon
against diabetes. On top of this, soluble fiber can also lower the cholesterol level. Soluble
fiber targets the "bad" LDL faction and leaves the "good" HDL alone. It blind cholesterol in
the intestine and prevent it from being reabsorbed. Foods high in soluble fiber include fruits,
vegetables, oats and dried bean.
Eicosapentaenoic Acid (EPA)
EPA is a particular group of essential fatty acids that has shown to have a beneficial effect on
the vascular system. Among vascular system problems related to diabetic include:
 Higher levels of blood lipids such as triglycerides and cholesterol
 Platelet aggregation, which is responsible for beginning a blood clot thus interfering the
blood flow
 Red blood cells are inflexible making it hard for these cells to enter very small
capillaries. This reduces the oxygen supply to the tissues
 Small blood vessels become constricted
 Higher blood pressure
EPA is found in cold-water fish such as mackerel, haddock, sardines, anchovies, salmon and
tuna.
Gamma Linolenic Acid (GLA)
The process of conversion of dietary linolenic acid (the main saturated fat from vegetables) to
GLA is inadequate in people with diabetes. Lack of GLA may cause problem with the sheath
covering the nerves and reduces blood flow. GLA have positive effect in the approach to
prevention and treatment of of diabetic neuropathy. The main source of GLA is evening
primrose oil and borage oil seed.
Vitamin E
Benefits of vitamin E which concern the diabetic include:
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help to dissolve fresh clots in veins
reduces the oxygen requirements of tissues and cells
helps form new skin in healing burns and ulcers
increase the blood supply to tissues and thus reduces diabetic gangrene and amputations
reduce the need for insulin
prevents the platelets from clumping together to form dangerous pre-clots
Vitamin E has no negative side effect, but only one caution. Vitamin E interact with vitamin
K. If you are deficient in vitamin K or are on medication to prevent clotting, you should take
high levels of vitamin E only under medical guidance.
Vitamin C
Vitamin C is extremely important for us because it is involved in so many areas of health.
Vitamin C stimulates our immune system to be more aggressive which is very important to
diabetics because of their risk of infection. Vitamin C is essential in healing of wounds. This
remarkable vitamin can also protects and preserves vitamin E.
B Complex
B complex is another important vitamin set for diabetic, it intimately involved in sugar
metabolism and energy release.
 in neuropathy about 80% diabetic patients have some improvement with B complex
 some members of the B complex have been reported to increase glucose utilization in
diabetics
 B6 supplementation may reverse some forms of diabetes associated with pregnancy
Zinc
Zinc is the most valuable mineral to diabetics. Insulin contain an amazing amount of zinc.
Diabetics tend to have higher zinc requirements because:
 replacement for zinc lost in urine
 a diabetic pancreas contains only about 50% the amount of stored zinc of a normal
person
 zinc aid in the process of healing wounds
 zinc can stimulate immune system
Magnesium
Magnesium has a fundamental role in carbohydrate metabolism, and specific role in the
efficient action of insulin. Lack of magnesium can contribute to poor control of the diabetic
condition. Low levels of magnesium are also associated with heart disease which is more
serious for diabetics due to their propensity for heart disease.
Alpha Lipoic Acid
Alpha lipoic acid helps to increase utilization of glucose and improves blood sugar control in
both Type 1 and Type 2 diabetes. Alpha lipoic acid blocks Glycation (the process by which
glucose combines with proteins causing major tissue destruction resulting in neuropathy,
kidney damage and retinal injury). Diabetics generally have low levels of alpha lipoic acid
and it is important for them to receive it as a supplement.
Food Portions for Diabetic Diet
Portion control is the most valuable weapon in your arsenal to combat blood sugar highs. In
today‟s super-sized world, many people have no idea what a proper serving of food should
look like. A large bakery muffin, for example, is not one serving of bread; it‟s two bread
servings and a fat serving! A small kitchen scale can be an invaluable tool as you learn how to
portion your food; these often come with a listing of recommended serving sizes.
Tips for Estimating Food Portions:
A) 1 serving of protein (chicken, lean beef, cheese, beans or peanut butter). A 3 oz portion
will be approximately the size of a deck of cards.
B) 1 serving of dairy (milk, yogurt, etc). A serving is an 8 oz cup.
C) 1 serving of fruit or vegetables (make sure to vary these and include leafy green and dark
yellow vegetables). A 1 cup serving is about the size of a woman‟s fist, and whole fruit
should be about the size of a tennis ball.
D) 1 serving of starch (whole grains are by far superior, providing a more complex
carbohydrate). I slice of bread, a small tortilla, biscuit or half a pita, a ½ cup of pasta or 1/3
cup rice. Potatoes are considered a starch.
E) 1 serving of fat (yes, healthy fats are necessary; just try to avoid trans-fats). A tablespoon
of margarine or dressing is a dollop about as big as the first joint of your thumb.
Make sure you get adequate nutrition by including enough servings from each food group per
day. Your dietician can pinpoint exactly what your ideal number of servings is for each
category.
Sample Daily Serving Guidelines For Diabetics:
1) Carbohydrates (breads and grains) 5-6 servings
2) Proteins (meats, eggs and legumes) 2-3 servings
3) Dairy (milk based products) 2-3 servings
4) Vegetables (at least 2/3 non-starchy) 3-5 servings
5) Fruits ( take care - these are high in natural sugars) 2-4 servings
6) Fats (again, choose healthy oils and fats) 1-2 servings
These are general guidelines only. A licensed dietician can help you tailor a diabetic meal
plan to match your specific needs. Once you have pinpointed how much you need to eat of
each food on a daily basis, you can plan your meals around your schedule and implement a
sensible exercise plan to keep your blood sugar levels stable.
Diabetic Food Exchange Guide
Food choices for diabetics differ from a regular diet on a few key points. All diabetics must
be careful of carbohydrate intake, but calories themselves are also an issue for people with
Type 2 diabetes as weight is often contributing factor to the severity of the disease.
Many people will substitute foods without taking into account that some foods fit into
more than one category. Many meat and vegetable choices also contain carbohydrates that
can send blood sugar skyrocketing. It will take time to learn the nutrient information for
every single food you eat, and memorizing lists of grams and calories can be confusing.
Below are a few rules of thumb for exchanging one food for another within the parameters
of a diabetic diet. An exchange equals one serving, and allowed exchanges will contain
almost identical caloric, carbohydrate, protein and fat values.
Diabetic Starches (carbohydrate) Exchanges
1 piece of bread or tortilla ½ pita or English muffin,
1/3 cup pasta or rice, ½ cup potato
Diabetic Meat Exchanges(1 oz servings)
(Lean - no fat) Lean beef, chicken, fish or cottage cheese
(Medium fat) Ground beef, low-fat cheese, pork, fried fish, eggs
(High fat) Bacon, sausage, regular cheese, lunchmeat, peanut butter
Diabetic Vegetable Exchange (non-starchy vegetables only)
½ cup cooked or canned vegetables
1 cup raw or leafy vegetables
Diabetic Fruit Exchange
1 small apple, banana or other whole fruit
1 ¼ cups strawberries or watermelon
½ cup canned fruit or 100% fruit juice
Diabetic Dairy Exchange
(No fat) 1 cup milk or buttermilk, 2/3 cup yogurt
(Low fat) 1 cup milk, 2/3 cup yogurt
(Whole) 1 cup milk or buttermilk, 2/3 cup yogurt
Diabetic Fat Exchange
Mono (unsaturated Poly (unsaturated - in
best)
moderation)
6 almonds or cashews, 4 1 Tbsp low fat margarine,
Saturated (use carefully)
1 tsp butter, shortening or
pecan halves
2 tbsp avocado
10 olives
reduced fat mayo or regular
salad dressing
1 tsp oil, regular margarine or
mayo
1 Tbsp pine nuts or sunflower
seeds
lard
1 Tbsp heavy cream or
cream cheese
2 Tbsp coconut, half and
half or sour cream
Diabetic Exchange : 1 Starch Plus 1 Meat
Beans, peas and lentils (lean)
Hummus, tofu, soy (medium)
Diabetic Exchange : 1 Starch Plus 1 Vegetable
½ cup corn, yams, spaghetti sauce
1 cup pumpkin, squash, or mixed vegetables w/ corn and peas
Diabetic Exchange : 1 Dairy Plus 1 Carbohydrate
1 cup chocolate milk
2/3 cup yogurt with fruit
Diabetic Exchange : 1 Carbohydrate Plus 1 Fat
1 cup light soy milk (add ½ fat)
1 cup regular soy milk (add 1 fat)
1 cup eggnog (add 2 fats)
By using this exchange guide, you can tweak your diabetic diet meal plan to include your
favorite foods and still stay within the parameters which are healthiest for you.
Blood Sugar Levels
Diabetes is a controllable disease. One of the most helpful tools for managing your diabetic
condition is a home blood glucose monitor. These are readily available, inexpensive, and in
many cases covered by health insurance.
The average home testing unit is compact, and uses tiny chemically reactive strips to measure
glucose levels in the blood. A spring loaded „pen‟ is fitted with a sterile lancet (a tiny needle
embedded in a plastic sheath) and discharged against a fingertip or the forearm. A strip is
inserted into the machine, and a clean drop of blood applied. A digital readout will inform you
of your results within seconds.
The guidelines for blood sugar vary slightly from person to person, but an average chart
follows to provide a general idea of ideal parameters.
On waking up (before breakfast)
Before meals
2 hours after meals
At bedtime
80 to 120mg/dl
80 to 120mg/dl
160mg/dl or less
100 to 140mg/dl
Your doctor may give you target levels that differ slightly from these depending on your
specific condition. Keeping track of your levels for a predetermined length of time and
charting your activity in a log or journal is the best way to track your glucose tolerance. Type
one diabetics should plan to test before and after each meal or insulin injection, and Type 2
patients should test in the morning, 1-2 hours after each main meal, and before bed.
Write down the date, time and result of each test. Make notes of each meal and snack, and
keep track of your physical activity. Take this log with you to each doctor appointment. After
a few weeks you will begin to see patterns and you can adjust your habits to maintain a steady
glucose level. Ideally, you will be able to cut back on testing as your body settles into a stable
routine.
Monitoring your blood sugar levels is the most important part of diagnosing
Collection Of Popular And Healthy Diabetic Recipes :
We understand the important of recipes to help you prepare your daily meal, therefore we
have come up with a list of selected popular diabetic recipes from different online and
offline source. Following is the list of recipes carefully selected for your meal planning
purposes.
If you have some good recipes to share with us please send them to :
[email protected]
Diabetic Recipes for Chicken & Eggs:
Diabetic Grilled Chicken Ingredients And Preparations
Ingredients:
- 1 can orange juice concentrate - (6 oz), undiluted
- 1 cup chili sauce
- 1/4 cup lite soy sauce
- 1/4 cup molasses
- 1 tbsp lemon juice
- 1 garlic clove, crushed
- 2 chickens - (3 lbs ea), quartered, skinned
Instructions:
- Place first 6 ingredients in a bowl.
- Beat with wire whisk until smooth.
- Add chicken quarters and toss to coat.
- Marinate in refrigerator 3 to 4 hours, turning occasionally.
- Remove chicken and drain.
- Place on heated grill and grill over charcoal or broil in the oven 40 minutes.
- Turn and baste with marinade every 10 to 15 minutes.
Nutrition Facts: Calories 324; Calories from Fat 81; Total Fat 9g; Saturated Fat 2g;
Cholesterol 108mg; Sodium 816mg; Without Soy Sauce 517mg; Carbohydrate 23g;
Dietary Fiber 0g; Sugars 3g; Protein 37g.
Servings. 8 (serving size: 1/4 chicken)
Exchanges Per Serving: 4 Lean Meat, 1/2 Fruit.
Diabetic Crispy Baked Chicken Ingredients And Preparations
Ingredients:
Nonstick cooking spray - as needed
8 oz nonfat French onion dip - 1 cup
Fat-free (skim) milk - as needed
cornflake crumbs - 1 cup
wheat germ - 1/2 cup
skinless chicken breast halves or thighs - 6 (about 1 1/2 lbs)
Instructions:
- Preheat oven to 350 degrees.
- Spray baking pan with nonstick cooking spray.
- Place dip in shallow bowl; stir until smooth.
- Add milk, 1 tablespoon at a time, until pourable consistency is reached.
- Combine cornflake crumbs and wheat germ on plate.
- Dip chicken pieces in milk mixture; then roll in cornflake mixture.
- Place chicken in prepared pan.
- Bake 45 to 50 minutes or until juices run clear when pierced with fork and chicken is no
longer pink near the bone.
Nutrition Facts: Calories 267; Calories from fat 13%; Total Fat 4g; Saturated Fat 1g;
Protein 31g; Carbohydrates 25g; Cholesterol 69mg; Sodium 373mg; Dietary Fiber 2g.
Servings: 6
Exchanges Per Serving: 1 1/2 Starch, 3 Meat.
Comments: This crunchy baked chicken uses cornflakes and wheat germ to give it a crispy
outside and moist inside.
Diabetic Lemon Lime Chicken Ingredients And Preparations
Recipe Ingredients:
- 3 lb fryer chicken, skin removed
- 1/4 cup lime juice
- 1/4 cup lemon juice
- 1/3 cup dry white wine
- 1 garlic clove, crushed
- 1 tsp thyme
- 1 tsp salt
- 1/8 tsp freshly-ground black pepper
Recipe Instructions:
Cut the chicken into pieces, rinse and pat dry. Place the chicken in a bowl or plastic bag.
Combine the remaining ingredients and pour over the chicken. Marinate 2 or more hours in
the refrigerator. Heat the oven to 425 degrees. Spray a baking pan with nonstick cooking
spray. Arrange the chicken pieces in the pan and bake for 40 minutes or until done. This
recipe yields 6 servings. Serving size: 4 ounces.
Nutrition Facts: Calories 141; Calories from Fat 49; Fat 5g; Saturated Fat 3g; Cholesterol
65mg; Sodium 160mg; Carbohydrates 0g; Dietary Fiber 0g; Sugars 0g; Protein 31g.
Servings: 6
Exchanges Per Serving: 3 Very Lean Meat, 1/2 Fat.
Diabetic Breakfast Egg & Bread Ingredients And Preparations
Ingredients:
Eggs, beaten - 2
Nonfat milk - 0.3 cup
Vanilla - 1 tsp
Sugar - 1 tsp
Cinnamon - 0.15 tsp
French bread - 10 slices (3/4-inch thick rounds)
Instructions:
- In a shallow dish, combine eggs, milk, vanilla, sugar, and cinnamon.
- Dip bread slices into milk mixture, coating both sides.
- Allow excess to drain.
- Place slices on a nonstick baking sheet.
- Bake in a preheated 400 degree F. oven for 10 minutes on each side or until golden
brown.
- Makes 10 baguette slices,
Nutrition Facts Per Serving: calories 110, protein 5gm., fat 3gm., carbohydrates 14gm.,
cholesterol 110mg., sodium - 174mg., potassium 76mg.
Servings: 5 (2 slices each)
Diabetic Exchanges: Starch/Bread - 1, Fat - 1/2.
Buffalo Chicken Salad Diabetic Recipies Ingredients And Preparations
Buffalo Chicken Salad Recipe Ingredients
- 2 medium red or white potatoes
- 2-1/2 cups skinless roast chicken breast, in 1" pieces
- 1 large celery rib, cut in 3/4" pieces
- 1/2 cup diced red onion
- 4" piece seedless cucumber, peeled
- 1/4 cup buttermilk
- 2 Tbsp. canola-based mayonnaise
- 5-6 drops hot sauce
- 1/8 tsp. ground black pepper
- Salt, to taste
- 4 cups chopped romaine lettuce
- 1/4 cup (1 oz.) crumbled blue cheese
Buffalo Chicken Salad Recipe Directions
Place potatoes in deep saucepan and cover to a depth of 2 inches with cold water. Cook
potatoes over medium-high heat until thin knife easily penetrates center of potatoes, about
15 minutes. Drain and set potatoes aside until cool enough to handle. Peel potatoes and cut
into 1-inch pieces. Place potatoes in mixing bowl. Add chicken, celery, and onion. Cut
cucumber lengthwise into 4 pieces. Cut each piece crosswise into 3/4-inch chunks and add
to salad. For dressing, whisk together buttermilk, mayonnaise, hot sauce, black pepper and
salt. Pour dressing over salad and toss with fork to combine.
On serving plate, arrange bed of lettuce. Mound salad on top of lettuce. Sprinkle on blue
cheese. Mix well and serve immediately.
Servings : 4
Nutrition Facts Per Serving: 250 calories, 8 g fat (2 g saturated fat), 14 g carbohydrate, 31
g protein, 2 g dietary fiber, 330 mg sodium
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Low-Fat Chicken Wings Diabetic Ingredients And Preparations
Low-Fat Chicken Wings Recipe Ingredients:
1 1/2 tbsp hot sauce
1 pinch cayenne
1/4 tsp paprika
1/2 lb chicken tenders
Celery sticks
=== DRESSING ===
1/2 cup reduced-fat blue cheese dressing
1/4 cup low-fat mayonnaise
3 tbsp crumbled blue cheese
Low-Fat Chicken Wings Recipe Instructions:
Preheat the oven to 375 degrees. In a shallow bowl, combine the hot sauce, cayenne, and
paprika. Roll the chicken tenders in the mixture.
Place the chicken tenders on a small nonstick baking sheet. Bake, uncovered, for 15
minutes until chicken is tender.
Combine the dressing ingredients. Serve the dressing with the chicken and celery sticks.
Servings : 4 servings (size: 2 ounces chicken)
Nutrition Facts: Calories 192; Calories from Fat 104; Total Fat 12g; Saturated Fat 3g;
Cholesterol 42mg; Sodium 572mg; Carbohydrate 7g; Dietary Fiber 0g; Sugars 4g; Protein
14g.
Exchanges Per Serving: 2 Medium-Fat Meat, 1/2 Carbohydrate.
Diabetic Dessert Recipes:
Diabetic Apple Cheese Tartlets Recipe Ingredients And Preparations
Apple Cheese Tartlets Recipe Ingredients:
2 large Granny Smith apples, skins on, and
thinly sliced
1 tbsp brown sugar
1 tbsp honey
1 tbsp unbleached white flour
2 tsp cinnamon
1 cup shredded low-fat cheddar cheese
1/2 cup unbleached white flour
1 tbsp sugar
2 tbsp low-calorie margarine
1 tsp cinnamon
1/4 tsp nutmeg
Water, as needed
Apple Cheese Tartlets Recipe Instructions:
Preheat the oven to 350 degrees. Combine the apples with the brown sugar, honey, 1
tablespoon flour, and cinnamon. Toss well. Divide the apple mixture among 6 custard
cups. Sprinkle each tart with some cheese. Combine 1/2 cup flour, sugar, margarine,
cinnamon, and nutmeg. Sprinkle evenly over the tarts. Sprinkle with a little water to
moisten. Bake until the apples are cooked and the topping is browned, about 20 minutes.
Nutrition Facts: Calories 161; Calories from Fat 32; Total Fat 4g; Saturated Fat 1g;
Cholesterol 4mg; Sodium 147mg; Carbohydrate 27g; Dietary Fiber 2g; Sugars 16g;
Protein 6g.
Servings. 6 (serving size 1/2 cup)
Exchanges Per Serving: 2 Carbohydrate, 1/2 Fat.
Apple Pudding Diabetic Ingredients And Preparations
Apple Pudding Recipe Ingredients:
3 medium Cooking apples, peeled sliced
Vegetable cooking spray
1 cup All-purpose flour
1 tsp Baking powder
1/4 tsp Salt
1/2 cup Reduced-cal margarine
Sugar substitute to equal 1/3 cup sugar
1/2 tsp Vanilla extract
1 Egg
1/2 cup Skim milk
Apple Pudding Recipe Instructions:
Arrange apple slices in button of an 8" square baking pan coated with cooking spray. Set
aside. Combine flour, baking powder, and salt, stirring until blended. Set aside. Combine
margarine, sugar substitute, rind, and vanilla in a medium bowl; beat at medium speed of
an electric mixer until well blended. Add egg; beat until fluffy. Add flour mixture to
creamed mixture alternately with milk, beginning and ending with flour mixture. Spoon
batter into prepared pan, and bake at 375 degrees for 40 to 50 minutes or until a wooden
pick inserted in center comes out clean. Cut into 6 squares, and serve hot.
Nutrition Facts : CAL: 157; CAR: 24: PRO: 4gm; FAT: 5gm; SOD:330mg;
Servings : 6
Food Exchange per serving: 1 1/2 STARCH EXCHANGE + 1 FAT EXCHANGE;
Diabetic Banana Kiwi Pudding Recipe Ingredients And Preparations
Banana Kiwi Pudding Recipe Ingredients:
1 1/3 cup Cooked Rice
1 1/3 cup Milk
1 tsp Vanilla extract
Sugar substuite equal to
2 Tb of the real thing
1 Ripe Banana, Mashed
1/4 cup Whipping cream, Whipped (or substuite should do)
2 Kiwi fruits, sliced for garnish
Banana Kiwi Pudding Recipe Instructions:
2 Kiwi fruits, Sliced, for garnish. Cook Rice and milk in 2-quart saucepan over medium
heat until thick and creamy (about 15-20 minutes) stirring frequently. Remove from heat;
Cool. Stir in Vanilla and sugar substitute. Just before serving, fold in banana and whipped
cream. Garnish with kiwi slices.
Nutrition Facts : calories-195, protein-4.6g, fat-6g, carbohydrate-31g sodium-49mg and
cholesterol-22mg (less if use substuite whipped cream)
Servings : 4
Food Exchanges : 1/2 starch/bread, 1 fruit, 1/2 skim milk and 1 fat
Diabetic Baked Custard Recipe Ingredients And Preparations
Baked Custard Recipe Ingredients:
1 1/2 cup Skim milk
2 large Eggs, beaten slightly **
2 tbsp Sugar
1/8 tsp Salt
1 tsp Pure vanilla extract
1/8 tsp Ground nutmeg, optional
Baked Custard Recipe Instructions:
Preheat oven to 325F. Heat milk in the top of a double boiler over simmering water until
surface begins to wrinkle. Blend together the eggs, sugar, salt, and vanilla. Add hot milk
gradually, stirring to mix well. Pour into four 6-ounce individual custard cups. Sprinkle
surface lightly with nutmeg. Set cups in a deep pan; pour hot water around cups to come to
within 1/2 inch of tops of custard cups. Bake 50-60 minutes or until knife tip inserted in
center of custard comes out clean. Remove from heat and water pan. Chill for several
hours before serving. If you want to unmold this Baked Custard, leave cups in the
refrigerator 2 to 3 extra hours.
Note : To cut down on fat content - use egg substitutes instead of eggs
Nutrition Facts Per Serving : Cho 11 g, Pro 6 g, Fat 3 g, Cal 95, Fiber
0 g, Sodium 143 mg, Chol 139 mg.
Servings : 4 servings (serving size = 1/2 cup)
Food Exchanges per serving: 1 Low-fat Milk Exchanges.
Diabetes Recipes for Seafood:
Diabetic Fish Soup Ingredients And Preparations
Ingredients:
4 oz uncooked pastina (or other small pasta)
Nonstick cooking spray, as needed
3/4 cup chopped onion
2 garlic cloves, minced
1 tsp fennel seeds
1 can no-salt-added stewed tomatoes, (14 1/2 oz)
1 can fat-free reduced-sodium chicken broth, (14 oz)
1 tbsp minced fresh parsley
1/2 tsp freshly-ground black pepper
1/4 tsp ground turmeric
8 oz firm white-fleshed fish, cut 1" pieces
3 oz small shrimp, peeled, deveined
Instructions:
Cook pasta according to package directions, omitting salt. Drain and set aside. Spray large
nonstick saucepan with cooking spray. Add onion, garlic and fennel seeds; cook over
medium heat 3 minutes or until onion is tender. Stir in tomatoes, chicken broth, parsley,
pepper and turmeric. Bring to a boil; reduce heat and simmer 10 minutes. Add fish and
cook 1 minute. Add shrimp and cook until shrimp just begins to turn pink and opaque.
Divide pasta among bowls; ladle soup over pasta.
Nutrition Facts: Calories 209; Calories from Fat 10%; Total Fat 2g; Saturated Fat 1g;
Protein 19g; Carbohydrates 28g; Cholesterol 59mg; Sodium 111mg; Dietary Fiber 3g.
Servings : 4 (1 1/2-cup) servings.
Exchanges Per Serving: 1 1/2 Starch, 1 1/2 Meat, 1 1/2 Vegetable.
Diabetic Sea Food Salad Ingredients And Preparations
Main Ingredients:
3/4 lb swordfish, skin removed, cut into 3/4" cubes
3/4 lb raw large shrimp, shelled, deveined
1 tbsp orange juice
1/8 tsp garlic powder
1/2 tsp ground cumin
1 cup raw basmati rice
1 can black beans - (15 oz), rinsed well
1/8 tsp dried red pepper flakes - (to 1/4), or to taste
1/4 tsp kosher salt, (optional)
Dressing Ingredient:
Juice 1 lime
3 tbsp fresh orange juice
1/2 tsp ground cumin
2 tsp grated orange zest
1 tbsp canola oil
1/4 cup cilantro, chopped
2 tsp minced fresh ginger
2 garlic cloves, minced
Canola cooking spray, as needed
1 red bell pepper - (12 oz), stemmed, seeded,
and cut into julienne strips
2 scallions, white part only, chopped
1 mango - (12 oz), peeled, cubed
Extra cilantro, (optional), for garnish
Instructions:
Place the fish and shrimp into a bowl. Sprinkle with orange juice, garlic and cumin.
Marinate for at least 30 minutes. Prepare the rice according to package directions.
Combine with the rinsed black beans, red pepper flakes, and salt (if using). In a small cup,
combine all ingredients for the dressing. Toss with the rice mixture. Allow flavors to meld
as you continue the recipe. Coat a nonstick skillet with cooking spray and heat the pan
until very hot. Quickly sauté the red pepper and scallions for 2 minutes until they just
begin to soften. Add to the rice and beans. Re-coat the pan and quickly cook the seafood
until browned and cooked through. Set aside.
To serve, add the mango to the rice and bean salad. Place in a serving bowl. Surround the
perimeter with the cooked seafood and decorate with extra cilantro (if using). Serve
immediately or refrigerate.
Nutrition Facts: 326 calories (17% calories from fat), 26 g protein, 6 g total fat (0.9 g
saturated fat), 44 g carbohydrates, 6 g dietary fiber, 89 mg cholesterol, 295 mg sodium.
Servings : 6
Exchanges Per Serving: 3 Lean Protein, 3 Carbohydrate (2 bread/starch, 1/2 fruit, 1
vegetable).
Diabetic Oyster Stew Ingredients And Preparations
Ingredients:
1 tbsp canola oil
1 large celery stalk with leafy tops, thinly sliced
1 small garlic clove, chopped
2 tbsp flour
1 cup thinly-sliced green onions
3 cups skim milk
2 jars oysters - (8 oz ea), drained, and
liquid reserved
1 tsp Worcestershire sauce
1 dash hot pepper sauce
Instructions:
Heat the oil in a medium saucepan over medium heat. Add the celery and garlic and saute
until they begin to soften (about 2 to 3 minutes). Mix in the flour, then 1/2 cup of the green
onions, and stir for 2 minutes. Gradually mix in the milk and reserved oyster liquid. Stir
until the soup comes to a boil and thickens. Add the oysters and Worcestershire sauce and
simmer until the edges of the oysters begin to curl, about 3 minutes. Ladle the soup into
bowls. Garnish with remaining green onions and serve. Let people add a dash of hot
pepper sauce if they wish.
Nutrition Facts: Calories 213; Calories from Fat 75; Total Fat 8g; Saturated Fat 2g;
Cholesterol 70mg; Sodium 247mg; Carbohydrate 19g; Dietary Fiber 1g; Sugars 13g;
Protein 15g.
Servings. 4 (1 1/2 cups per serving)
Exchanges Per Serving: 1 Lean Meat, 1 Low-Fat Milk, 1/2 Starch.
Diabetic Recipes for Meat:
Diabetic BBQ Meat Loaf Ingredients And Preparations
BBQ Meat Loaf Ingredients:
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1/4 cup Finely chopped onion
1/4 cup Finely chopped celery
1/4 cup Catsup
1 large egg whites
1/4 cup Dry bread crumbs
1 tsp Liquid smoke
1 tsp Salt
1/8 tsp Black pepper

1 lb Ground round
BBQ Meat Preparation Instructions:
Place all ingredients except beef in mixer bowl and mix at low speed to blend well. Add
beef to catsup mixture and mix at low speed until blended. Do not overmix. Shape into a
loaf about 3 1/2" x 7". Place in a pan that has been sprayed with pan spray or lined with
aluminum foil. Bake at 325 degrees F.for about 1 hour or until browned and firm. Pour off
any fat anddrippings and let set equal slices.
Nutrition Facts:: calories - 138, carbohydrate - 6 g., protein - 17 g., fat ~ 4 g., salt - 513 mg
Serving : 6(1 slice per serving)
Food Exchange = 2 lean meat, 1 vegetable
Diabetic Fat Free Gravy Ingredients And Preparations
Fat Free Grave Ingredients:
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1 cup Broth & defatted drippings
2 tsp All purpose flour
1 tsp Cornstarch
1 tsp Ketchup
1 pinch Salt
1 pinch Freshly ground pepper
1 pinch Basil (beef) or sage (chick)
Fat Free Gravy Preparation Instructions:
A waist-watcher gravy - quite thin. Serve over meat or potatoes. Cook up bones as for
soup, strain liquid. Refrigerate overnight or until white fat on top can be removed with a
spoon. Refrigerate meat drippings from the pan and skim off the fat. Combine broth, flour
and cornstarch in a screw-top jar, cover and shake until well combined or use a blender for
a larger batch. Pour into saucepan, stir in ketchup, salt, pepper and basil for beef (or sage
for turkey, or other herb of your choice). Stir-cook over medium heat until gravy thickens.
Makes about 1 cup.
Nutrition Facts: 3 g carbohydrate, 1 g protein, 16 calories
Serving : 4
Diabetic Greek Burgers Ingredients And Preparations
Greek Burgers Ingredients:
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1 lb Extra-lean ground beef
1 cl Garlic, minced
2 tbsp Fresh lemon juice
1 tsp Dried oregano leaves
1/4 tsp Ground cumin
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1/4 tsp Ground pepper
1 medium Size plum tomato
2 tbsp Flat-leaf parsley, minced
4 6" whole-wheat pita pocket, breads;
Romaine lettuce lea
1 small Red onion
Greek Burgers Preparation Instructions:
Mix ground beef, garlic; lemon juice, oregano leaves; cumin, pepper, plum tomato, and
parsley. Form into 4 patties about 3/4" thick. Grill or broil, 4" from souce of heat, ofr 3
minutes, for 3 minutes on each side for medium-rare. Cut the top thrie off each of four 6"
whole-wheat pita pocket breads. Turn the cut-off piece round side down; tuck inside to
pocket bread to reinforce bottom. Place a grilled burger in each pocket bread along with a
romaine lettuce leaf and paper-thin slices from 1 sm red onion. Pass 1/4 cup Cilantro
Chutney (page 218) to spoon into burgers.
Note: These hamburgers could be made with lean ground lamb. The exchanges would stay the same, but
lamb add 17 calories and 2 grams of fat (mostly saturated fat) per serving
Nutrition Facts: CAL: 346 PRO: 27; CAR: 26g; FAT: 15g;(CALORIES FROM FAT 39%)
FIR: 2g;CHO: 54mg; SODIUM: 285mg; POTASSIUM: 441mg;
Servings: 4
Food Exchanges per serving: 3 MEDIUM/FAT MEAT EXCHANGES + 2 BREAD/
STARCH EXCHANGES
Diabetic Recipes for Vegetable:
Diabetic Broccoli And Cauliflower Stir-Fry Ingredients And
Preparations
Broccoli And Cauliflower Recipe Ingredients:
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2 dry-pack sun-dried tomatoes
4 tsp reduced-sodium soy sauce
1 tbsp rice wine vinegar
1 tsp brown sugar
1 tsp dark sesame oil
1/8 tsp red pepper flakes
2 1/4 tsp vegetable oil
2 cups cauliflowerets
2 cups broccoli flowerets
1 garlic clove, finely chopped
1/3 cup thinly-sliced red or green bell pepper
Broccoli And Cauliflower Recipe Instructions:
Place tomatoes in small bowl; cover with boiling water. Let stand 5 minutes. Drain;
coarsely chop. Meanwhile, blend soy sauce, vinegar, sugar, sesame oil and red pepper in
small bowl. Heat vegetable oil in wok or large nonstick skillet over medium-high heat until
hot. Add cauliflower, broccoli and garlic; stir-fry 4 minutes. Add tomatoes and bell pepper;
stir-fry 1 minute or until vegetables are crisp-tender. Add soy sauce mixture; cook and stir
until heated through. Serve immediately.
Nutrition Facts: Calories 155; Calories from fat 41%; Total Fat 8g; Saturated Fat 1g;
Protein 6g; Carbohydrates 19g; Cholesterol 0mg; Sodium 467mg; Dietary Fiber 6g.
Servings : 2
Exchanges Per Serving: 3 Vegetable, 1 1/2 Fat.
Diabetic Asparagus Vinaigrette Ingredients And Preparations
Asparagus Vinaigrette Recipe Ingredients:
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1 1/2 lb fresh asparagus
1/3 cup balsamic vinegar
2 tbsp low-fat low-sodium chicken broth
2 tbsp olive oil
2 tsp lemon juice
2 tbsp Dijon mustard
1 tbsp minced parsley
2 tsp capers
1 tsp minced chives
Asparagus Vinaigrette Recipe Instructions:
Snap off the tough ends of the asparagus. Steam the asparagus in a metal steamer or
asparagus cooker over boiling water for 5 to 8 minutes until asparagus is tender crisp and
bright green. Drain the asparagus and splash cold waster over it to stop the cooking
process. Combine the remaining ingredients and to make the vinaigrette. Pour the
vinaigrette over the asparagus and serve. This recipe yields 6 servings.
Nutrition Facts: Calories 60; Calories from Fat 5g; Saturated Fat 1g; Cholesterol 0mg;
Sodium 73mg; Carbohydrates 4g; Dietary Fiber 1g; Sugars 2g; Protein 2g.
Servings : 6
Diabetic Baked Stuffed Pumpkin Ingredients And Preparations
Baked Stuffed Pumpkin Recipe Ingredients:
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2 lb Pumpkin, washed
2 Apples, cored, quartered
1/2 cup Pineapple chunks
1/2 cup Broken walnuts
1 tsp Ground cinnamon
1/2 tsp Ground nutmeg
1/4 tsp Ground cloves
Baked Stuffed Pumpkin Recipe Instructions:
Cut the top off the pumpkin and remove the seeds. Place cut side down i a baking pan and
bake at 350 F for about 40 minutes or until soft. With a metal spoon, scrape out the cooked
pumpkin, leaving a 1/8 to 1/4 inch thick shell. Process the apples in a food processor until
chunky. Add the remaining ingredients and process until just mixed. Spoon into the
pumpkin shell. Cover with the top. Bake in 400 F oven for 45 minutes or until the filling is
hot.
Nutrition Facts Per Serving : 118 calories 18 gm carbohydrate, 3 gm protein, 5 gm fat, 3mg
sodium, 376 mg potassium, 0 cholesterol.
Servings : 8
Exchange : 1 vegetable exchange, 1 fruit, 1 fat
Diabetic Cake Recipes :
Diabetic Birthday Cake Ingredients And Prepartions:
Ingredients:
sifted cake flour - 2 cups
baking powder - 1 tbsp
salt - 1/2 tsp
egg whites - 4 at room temperature
granulated sugar (finely ground in a food processor or blender for 2 minutes) - 2/3 cup
canola oil - 1/3 cup
buttermilk(room temperature) - 1/2 cup
vanilla extract - 2 tsp
almond extract - 1 tsp
Seven-Minute Frosting
Instructions:
- Arrange the oven racks to divide the oven into thirds.
- Preheat the oven to 350 degrees.
- Line 2 8-inch round baking pans with parchment or wax paper rounds and spray with
nonstick cooking spray.
- Sift the flour, baking powder, and salt onto a sheet of wax paper.
- In a large mixing bowl with an electric mixer on high speed, beat the whites until foamy,
1 minute; gradually add 1/3 cup of the sugar and beat until firm peaks form, 3 to 4 minutes.
- In another large mixing bowl with an electric mixer, combine the oil, remaining 1/3 cup
sugar, buttermilk, and vanilla and almond extracts; beat until well blended, 30 seconds.
- Whisk in about half of the flour mixture, then alternately fold in the remaining flour with
the beaten whites.
- Spread evenly in the prepared pans and bake 15 to 18 minutes, or until a toothpick
inserted in the center comes out clean. Cool completely on a rack and frost.
Nutrition Facts (without frosting): Calories 270; Calories from Fat 71; Total Fat 8g;
Saturated Fat 0g; Cholesterol 0mg; Sodium 272mg; Carbohydrate 46g; Dietary Fiber 0g;
Sugars 24g; Protein 5g.
This recipe yields 10 servings. Serving size: 1 piece.
Exchanges Per Serving (without frosting): 3 Carbohydrate, 1 Fat.
Comments: This is the snowy-white cake so many of us associate with birthdays, a perfect
match for the fluffy "Seven-Minute Frosting". Because this cake is so delicate and light, it
requires careful preparation: make sure the ingredients are room temperature, and that
you've measured your ingredients precisely.
Diabetic Cheesecake Ingredients And Preparations
Ingredients:
wafer squares - 6 graham
margarine, melted - 1 1/2 tbsp
granulated gelatin - 1 tbsp
cold water - 1/2 cup
boiling water - 1/3 cup
grated lemon rind - 1/2 tsp
fresh lemon juice - 1/2 cup
sugar substitute equal to 1/4 cup sugar
water - 2 tbsp
4%-fat cream-style cottage cheese - 2 cups
lemon extract - 1/2 tsp
large strawberries - 4
Vegetable pan spray - as needed
Instructions:
- Prepare an 8- by 8- by 2-inch cake pan with vegetable pan-coating; set aside.
-Make fine crumbs with graham crackers (1/2 cup) and mix thoroughly with melted
margarine; set aside.
- Soak gelatin in cold water.
- Combine boiling water and lemon rind; add to gelatin.
- Add lemon juice and sweetener, stirring until completely dissolved.
- Chill until it is the consistency of unbeaten egg whites.
- Put 2 tablespoons water, cottage cheese, and lemon extract into a blender or food
processor and cover; turn to high speed for 10 to 15 seconds.
- Add partially set gelatin mixture; turn to high speed 15 seconds or until well blended.
- Pour into prepared pan. Sprinkle graham cracker crumbs evenly over top.
- Wash, hull, and dry strawberries.
- Slice in halves lengthwise.
- Arrange on top of cake so that, when cut into eight servings (4 by 2 inches) each will
have a strawberry garnish in center.
- Chill several hours, until set.
Nutrition Facts: Carbohydrates 8g; Protein 8g; Fat 5g; Calories 106; Fiber 0.3g; Sodium
263mg; Cholesterol 8mg.
This recipe yields 8 servings.
Exchanges Per Serving: 1 Medium-fat Meat, 1/2 Fruit.
Note: This recipe is suitable for occasional use if sodium restriction is not severe.
Diabetic Carrot Cake Ingredients And Preparations
Ingredients:
chopped walnuts - 1/4 cup
all-purpose flour - 1 1/3 cups
granulated sugar - 1/2 cup
baking powder - 1 1/2 tsp
cinnamon - 1 tsp
ground cloves - 1/2 tsp
ground nutmeg - 1/2 tsp
ground allspice - 1/2 tsp
salt - 1/4 tsp
canola oil - 1/4 cup
low-fat (1%) buttermilk - 1/3 cup
eggs - 2
vanilla extract - 1 tsp
grated carrots (abt 3 med) - 1 1/2 cups
well-drained crushed pineapple - 1/2 cup
Frosting:
powdered sugar, sifted - 1 cup
neufchatel cheese, softened - 1/4 cup
yogurt cheese - 1/4 cup(or fat-free brick-style cream cheese)
Instructions:
- Preheat the oven to 375 degrees. Spray a 9-inch tube or bundt pan with nonstick cooking
spray.
- In a shallow microwavable dish, spread the walnuts in a single layer and microwave on
high, stirring every 30 seconds, until lightly toasted and fragrant, about 2 minutes. Set
aside.
- In a large bowl, whisk together the flour, granulated sugar, baking soda, baking powder,
cinnamon, cloves, nutmeg, allspice, and salt. Add the oil, buttermilk, eggs, and vanilla;
beat until smooth.
- Stir in the reserved nuts, the carrots, and the pineapple.
- Spread evenly in the prepared pan and bake, until a toothpick inserted into the center
comes out clean, about 35 - 40 minutes.
- Cool completely before frosting.
- To make the frosting, in a medium bowl, stir together the powdered sugar and neufchatel
cheese until smooth.
- Gently stir in the yogurt cheese, just until blended (do not stir excessively; the frosting
will thin). Spread on the cake and refrigerate until chilled, at least 2 hours.
Nutrition Facts: Calories 218; Calories from Fat 74; Fat 8g; Saturated Fat 1g; Cholesterol
39mg; Sodium 283mg; Dietary Fiber 1g; Sugars 20g; Protein 4g.
This recipe yields 12 servings. Serving size: 1 piece.
Exchanges Per Serving: 2 Carbohydrate, 1 1/2 Fat.
Comments: Everyone has a favorite recipe for carrot cake that dates back to the '70s. This
new millennium version preserves the cake's famously moist, dense texture without the
sugary sweetness. Toasting the nuts brings out their flavor so you can use fewer of them,
and the perfect combination of spices compensates for missing fat. It tastes best when
refrigerated overnight: make it a day ahead, cover it with plastic wrap, and refrigerate. It
will keep up to 4 days.
Diabetic Carrot Pineapple Cake Ingredients And Preparations
Ingredients:
Butter or oleo, softened - 1/2 cup
Eggs - 3
Salt - 1/4 tsp
Shredded carrots - 3 cup
Thawed frozen unsweetened icing pineapple juice concentrate - 1 cup
Vanilla - 2 tsp
All-purpose flour - 2 1/2 cup
Baking powder - 2 tsp
Baking soda - 1 tsp
Ground nutmeg - 1 tsp
Ground cinnamon - 1 tsp
Cream cheese, softened - 8 oz
Crushed pineapple in unsweetened juice, drained well - 1 can (8 oz)
Vanilla - 1 tsp
Chopped toasted pecans (op) - 1/2 cup
Instructions:
- Preheat oven to 350 degrees F.
- Beat butter in large bowl until creamy.
- Blend in eggs, pineapple juice concentrate and vanilla.
- Combine flour, baking powder, baking soda, spices and salt.
- Gradually add to egg mixture, beating until well blended.
- Stir in carrots.
- Spread batter evenly into greased 12 x 8" baking dish.
- Bake 30 minutes or until wooden pick inserted in center comes out clean.
- Cool completely on wire rack.
- Prepare Icing by combining all ingredients except pecans.
- Mix well. Spread over cooled cake.
- Sprinkle with pecans, if desired.
Nutritional information per serving: calories - 319, protein - 6 g., fat - 16 g., carbohydrates
- 37 g., cholesterol - 95 mg., sodium - 346 mg.
Servings: 12
Diabetic Exchanges: 1 1/2 Starch/Bread, 3 Fat, 1 Fruit.
NOTE : Lower fat content by using egg substitutes, omitting pecans, and using Neufchatel
(light) cream cheese in icing.
Blueberry Cheescake Tart Diabetic Ingredients And Preparations
Blueberry Cheescake Recipe Ingredients
- Basic Pie Crust (All-Purpose Flour) (recipe follows)
- 1 package (8 ounces) fat-free cream cheese, softened
- 1/2 cup Splenda sweetener
- 1 tablespoon flour
- 1 egg
- 1 tablespoon lemon juice
- 2 cups fresh, or frozen, thawed, blueberries
- 1/3- 1/2 cup light currant jelly, melted
- Ground nutmeg, as garnish
Blueberry Cheescake Directions
Bake Basic Pie Crust, using 10-inch tart pan; cool on wire rack. Beat cream cheese in
medium bowl until fluffy; beat in Splenda and flour until smooth. Mix in egg and lemon
juice. Pour filling into crust. Bake at 350 degrees F. until set, about 20 minutes. Cool on
wire rack. Place cheesecake on serving plate. Arrange blueberries on top and brush or
drizzle with currant jelly; sprinkle lightly with nutmeg. Refrigerate until chilled, 2 to 3
hours.
Servings : 8
Nutrition Facts Per Serving (1/8 of recipe): Calories: 206, Fat: 5.6 g, Saturated Fat: 1.3 g,
Cholesterol: 23.1 mg, Sodium: 244 mg, Protein: 5.9 g, Carbohydrate: 33.6 g
Diabetic Exchanges: 2 Bread/Starch, 1 Fat
Diabetic Cookie Recipes:
Diabetic Chocolate Chip Cookie Ingredients And Preparations
Ingredients:
Vegetable oil - 3/4 cup
Sugar - 2/3 cup
Egg - 1 large
Baking powder - 1 tsp
Baking soda - 1/2 tsp
All-purpose flour - 1 1/2 cup
Unsweetened cocoa - 1/3 cup
Water if dough is dry - 2 tbsp
Chopped walnuts - 1/4 cup
Semisweet chocolate chips - 1/2 cup
Instructions:
- Beat together the oil, sugar, and egg. Add the rest of the ingredients and stir to blend
well.
- Let stand for 10 minutes. Drop by spoonfuls, about 1 inch apart, onto a lightly oiled
baking sheet.
- Bake for about 8 minutes at about 375 F.
Nutrition Facts For One Cookie : 106 calories, 1 starch/bread, 1 fat exchange 2 g protein,
18 g carbohydrate, 6 g fat, 124 mg sodium
Servings: 36
Diabetic Oatmeal Cookie Ingredients And Preparations
Ingredients:
Margarine(1 Stick) - 1/2 cup
Sugar - 1/4 cup
Brown sugar - 1/4 cup
Dry sugar substitute equal to 1/4 cup of sugar
Egg, whites - 1/4 cup
Vanilla - 1 tsp
Black walnut flavoring - 1/2 tsp
Water, at room temperature - 1/4 cup
All-purpose flour - 1 1/2 cup
1 tsp Baking soda
Salt - 1/4 tsp
Black or English Walnuts(chopped) - 1/2 cup
Instructions:
- Cream margarine, sugars and dry sugar substitute together at medium speed until light
and fluffy.
- Add egg whites, flavorings, and water, and mix at medium speed for 30 seconds, scraping
down the bowl before and after adding egg whites, flavorings, and water.
- Stir flour, baking powder, salt, oatmeal and walnuts together to blend, and add to creamy
mixture.
- Mix to blend.
- Drop dough by 1 1/2 T onto cookie sheets that have been sprayed with pan spray or lined
with aluminum foil.
- Press each cookie down lightly with the back of a tablespoon dipped in color water.
- Bake at 350 for 12 to 14 minutes, or until cookies are lightly browned. Remove them to a
wire rack and cool to room to temperture.
Nutrition Facts : Calories: 122, Fat: 6g, CHO: 15g, PRO: 3g, NA 120 mg, Cholesterol: 0
Servings: 24
Food exchanges per serving: 1Starch/bread exchange + 1 fat exchange
Diabetic Recipes for Chili:
Black And White Chili Diabetic Recipe Ingredients And Preparations
Black And White Chili Diabetic Recipe Ingredients:
1 lb chicken tenders, cut 3/4" pieces
1 cup coarsely-chopped onion
1 can Great Northern beans - (15 1/2 oz), drained
1 can black beans - (15 oz), drained
1 can Mexican-style stewed tomatoes - (14.5 oz), undrained
2 tbsp Texas-style chili powder seasoning mix
Black And White Chili Diabetic Recipe Instructions:
Spray large saucepan with nonstick cooking spray; heat over medium heat until hot. Add
chicken and onion; cook and stir over medium to medium-high heat 5 to 8 minutes or until
chicken is browned. Stir remaining ingredients into saucepan; bring to a boil. Reduce heat
to low; simmer, uncovered, 10 minutes.
Nutrition Facts: Calories 181; Calories from Fat 5%; Total Fat 1g; Protein 22g;
Carbohydrates 29g; Cholesterol 32mg; Sodium 1014mg; Dietary Fiber 9g
Servings : 6 (cup)
Food Exchanges Per Serving: 1 1/2 Starch, 2 Meat.
Serve It With Style!: For a change of pace, this delicious chili is excellent served over
cooked rice or pasta.
Steak And Black Bean Chili Diabetic Ingredients And Preparations
Steak And Black Bean Chili Diabetic Recipe Ingredients:
3/4 lb sirloin steak
1 tsp vegetable oil
1 cup chopped onion
2 garlic cloves, minced
2 cans black beans - (15 oz ea), rinsed, drained
1 can diced tomatoes - (15 oz), undrained
1 cup chopped green bell pepper
1 cup chopped red bell pepper
1 jalapeño pepper, minced
1 cube beef bouillon
2 tbsp chili powder
1/2 tsp sugar
1 cup chopped tomato
2/3 cup sliced green onions with tops
6 tbsp reduced-fat sour cream
Steak And Black Bean Chili Diabetic Recipe Instructions:
Remove fat from steak. Cut steak into 1/2-inch cubes. Heat oil in large nonstick saucepan
over medium heat until hot. Add steak, onion and garlic; cook and stir 5 minutes or until
meat is no longer pink. Add beans, diced tomatoes with juice, bell peppers, jalapeño
pepper, bouillon, chili powder and sugar. Bring to a boil; reduce heat to low. Simmer,
covered, 30 to 45 minutes. Top with chopped tomato, green onions and sour cream.
Nutrition Facts: Calories 277; Calories from Fat 18%; Total Fat 7g; Saturated Fat 1g;
Protein 26g; Carbohydrates 40g; Cholesterol 37mg; Sodium 790mg; Dietary Fiber 12g.
Servings : 6
Exchanges Per Serving: 2 Starch, 1 1/2 Meat, 2 Vegetable.
Note : This hearty chili, featuring steak and black beans, proves that it doesn't take magic
to serve six with only one steak.
Caution: Jalapeño peppers can sting and irritate the skin; wear rubber gloves when
handling peppers and do not touch eyes. Wash hands after handling.
Chicken Chili Diabetic Ingredients And Preparations
Chicken Chili Diabetic Recipe Ingredients:
1 tbsp canola oil
1 onion, chopped
1 garlic clove, crushed
3 cups finely-chopped cooked chicken
4 cups low-sodium chicken broth
1 can no-salt-added crushed tomatoes - (28 oz)
1 can pinto beans - (15 1/2 oz), rinsed, drained
1 can black beans - (15 oz), rinsed, drained
1 can chopped jalapeño peppers - (4 oz), drained
= (or 2 oz for less heat)
1 tbsp chili powder
1 tbsp ground cumin
1 tsp salt, (optional)
Freshly-ground black pepper, to taste
Chicken Chili Diabetic Recipe Instructions:
Over medium-high heat, heat the oil in a large pot. Add onion and cook until limp, about 5
minutes. Add garlic and cook, stirring, 1 minute. Add all remaining ingredients and bring
to a boil. Reduce heat and simmer, stirring occasionally, until thickened (approximately 50
to 60 minutes).
Nutrition Facts: Calories 236; Calories from Fat 36; Total Fat 4g; Saturated Fat 1g;
Cholesterol 44mg; Sodium 818mg; Without Added Salt 605mg; Carbohydrate 24g;
Dietary Fiber 3g; Sugars 2g; Protein 24g.
Servings : 10 (size: 1/10 recipe)
Food Exchanges Per Serving: 2 Lean Meat, 1 Starch, 1 Vegetable
Spicy Asian Chili Diabetic Ingredients And Preparations
Spicy Asian Chili Diabetic Recipe Ingredients:
2 tsp peanut oil
2 shallots, minced
3 garlic cloves, minced
2 tsp minced ginger
2 tsp minced lemongrass
4 cups low-fat low-sodium chicken broth
2 tbsp hoisin sauce
1 tbsp oyster sauce
2 tbsp lite soy sauce
1 tsp Asian chili sauce - (to 2)
1 tsp sesame oil
1 tsp Chinese five spice
3 cups black beans, drained, rinsed
Spicy Asian Chili Diabetic Recipe Instructions:
Heat the oil in a stockpot over medium-high heat. Add the shallots, garlic, ginger, and
lemongrass and sauté for 2 minutes. Add the broth and bring to a boil. Simmer. Combine
the remaining ingredients except the beans. Add to the pot. Add the beans and simmer for
1 hour. Serve, or for a thicker, stew-like consistency, take two cups of the chili and puree
it, then add the mixture back to the remaining; soup.
Nutrition Facts: Calories 172; Calories from Fat 38; Total Fat 4g; Saturated Fat 1g;
Cholesterol 0mg; Sodium 644mg; Carbohydrate 26g; Dietary Fiber 8g; Sugars 6g; Protein
11g.
Servings : 6 (size: 1 cup)
Exchanges Per Serving: 1 Very Lean, 1/2 Fat.
Venison Chili Diabetic Ingredients And Preparations
Venison Chili Diabetic Recipe Ingredients:
Vegetable cooking spray, as needed
2 cups chopped onion
4 garlic cloves, minced
2 fresh Anaheim chiles, seeded, minced
2 fresh jalapeño chiles, seeded, minced
2 lb boneless shoulder or leg of venison, trimmed of all fat,
and cut into 1/2" cubes
1 tbsp freshly-ground black pepper
3 tbsp good-quality chili powder
2 tbsp ground cumin
1 tbsp ground cinnamon
2 dried ancho chiles, seeded, chopped
1/4 tsp crushed dried oregano
1/4 tsp crushed dried thyme
1 can light beer - (12 oz)
3 cups water
1 can low-sodium Italian-style
tomatoes - (28 oz), with their juice
1 can black beans - (15 oz), drained, rinsed,
and drained again
1/4 cup finely-chopped fresh cilantro
Venison Chili Diabetic Recipe Instructions:
Lightly spray the bottom of a large pot with cooking spray. Add onion, garlic, and fresh
chiles. Saute over medium-low heat, stirring, until onion is limp, about 4 minutes. Transfer
the onion mixture to a dish; keep warm. Sprinkle the cubed venison with pepper. Add the
seasoned venison to the pot (if necessary, lightly spray with cooking spray to prevent
sticking) and cook, stirring, until venison is well browned. Return onions to the pot and
add the remaining ingredients except black beans and cilantro. Stir well, breaking up the
tomatoes with the back of a spoon. Simmer, uncovered, for 1 1/2 hours, until the venison is
tender. If chili seems too dry, add water as needed to maintain desired consistency. Stir in
black beans and cilantro. Cook for another 10 minutes, until beans are heated through.
Ladle the chili into soup bowls and serve.
Nutrition Facts: 251 calories (14% calories from fat), 31 g protein, 4 g total fat (1.2 g
saturated fat), 21 carbohydrate, 6 g dietary fiber, 96 mg cholesterol, 224 mg sodium.
Servings : 8
Exchanges Per Serving: 3 Lean Meat, 1/2 Carbohydrate (1/2 bread/starch), 3 Vegetable.
How To Keep A Diabetic Log
There are several different methods you can use to keep track of your dietary intake.
A diet log is one of the easiest, and some helpful hints follow along with a sample page to
help you begin your own.
As you go along, you can look back and see your progress as you bring your disease under
control. It is important to note here that diet is only part of a true diabetes control plan, so the
log suggested here provides a place to record all aspects of your method.
If you test your blood sugar regularly, you will need to note the reading and time.
If you have a bad reading, write down how you feel physically; this can help you notice
early warning signs your body may give. Likewise if you are insulin dependent, note the
time and dosage of each injection. Make sure you accurately record the time of each meal
as well as precisely what you eat, and any exercise you take through the day.
Exercise does not have to be hard or gym-based; any activity such as brisk walking
(shopping or taking the kids for a walk) or even vigorous housecleaning can apply.
Commit to tracking yourself for a month, and take your log with you to all doctor appointments.
Your log can be a valuable tool in helping to determine future treatment.
This format provides a place to keep all pertinent information, so keep it close at hand.
As you progress through the day, you can adjust your food choices and add medication or
exercise to help keep your sugar levels stable. Make sure you are getting adequate servings
of each food group by totaling your servings at the midpoint and bottom of the page.
Don‟t be discouraged if you miss an entry or two, but do try to implement a habit of
meticulous record keeping. It will have an enormously positive impact on both your
treatment and your daily health. Once you have managed to keep your log for a month,
you can re-evaluate. Another month of logging is a wise plan to ensure your good eating
habits have been firmly entrenched, then if you have stabilized your condition you may
wish to move to a more informal style of record keeping. You may come to enjoy seeing
the correlation between your diet and your health, however, and many people keep a food
journal long after the initial need has passed.
You will see below that there are places to enter the details of each meal such as the number
of exchanges of each type of food (carbs, meats, vegetables, fruits, dairy and fats) as well as
any activity and dosage amounts of medication. You should also enter the times that you get
up, eat, test your sugar, and go to bed.
Diabetic Diet Log
TIME
AM
MEAL
ONE
2 HRS
LATER
MEAL
TWO
2 HRS
LATER
MEAL
THREE
2 HRS
LATER
NOON
TOTAL
MEAL
FOUR
2 HRS
LATER
CARB
MEAT
VEG
FRUIT
DAIRY
FAT
ACTIV
DOSE
MEAL
FIVE
2 HRS
LATER
MEAL
SIX
2 HRS
LATER
PM
SNACK
(OPT)
DAILY
TOTAL
Diabetic Foot Care Guidelines
Diabetic foot care is as important as diet in managing diabetes. Statistic shows that 6 out of every
1,000 diabetic patients have foot amputations . For people
with diabetes even a small cut could lead to serious foot
problem if not well taken care of. In order to prevent
amputation of your foot or leg people with diabetes should
take extra care of their foot health. Following are some of
the diabetic foot care guidelines suggested by the American
Diabetes Association :







Check your feet every day. Look at your bare feet for
red spots, cuts, swelling, and blisters. If you cannot
see the bottoms of your feet, use a mirror or ask
someone for help.
Wash your feet every day. Dry them carefully, especially between the toes.
Keep your skin soft and smooth. Rub a thin coat of skin lotion over the tops and bottoms
of your feet, but not between your toes.
If you can see and reach your toenails, trim them when needed. Trim your toenails
straight across and file the edges with an emery board or nail file.
Wear shoes and socks at all times. Never walk barefoot. Wear comfortable shoes that fit
well and protect your feet. Check inside your shoes before wearing them. Make sure the
lining is smooth and there are no objects inside.
Protect your feet from hot and cold. Wear shoes at the beach or on hot pavement. Don't
put your feet into hot water. Test water before putting your feet in it just as you would
before bathing a baby. Never use hot water bottles, heating pads, or electric blankets.
You can burn your feet without realizing it.
Ask your doctor about Medicare coverage for special shoes.
Diabetic Shoes - What to Consider When Buying
Life should not end the moment you find out that you are suffering from
diabetes instead use it as an inspiration to make life better. However, no matter
how someone would impose to himself that everything is still normal even after
the diagnosis, there are still some activities which are deprived to do, take
walking as an example! Will walking aggravate the condition? The answer is no,
but it can cause foot injuries and other problems such as peripheral neuropathy.
Diabetic shoes are the answer! Your doctor might have already oriented you about the harm that
these ordinary shoes would pose in terms of your health; these can lead you to experience the
condition known as peripheral neuropathy given that ordinary shoes would badly allow the feet
to undergo extreme rubbing. However, diabetic shoes are specially created to be deeper and
wider with insoles that provide enhanced ventilation and fit. Reduced rubbing tendency is also
provided to prevent amputations and ulcers
In case you are shopping for ideas on the internet for some considerations when buying diabetic
shoes. Either you want to give it as a gift to your friend suffering from the sickness or perhaps
you simply want to buy one for yourself then there are four factors that you should look for: first
is it should be created in varying width, second is it should have a lace or Velcro closure, third, it
should be created using breathable materials, and lastly, it should contain removable inner sole.
All of the considerations listed above seem to be an easy task to do, but there is a problem still
and that is the fact that you just can‟t get these kinds of shoes anywhere. You‟ll be asked to visit
a podiatrist who will decide the kind and material of shoes that would work well for your
condition. He‟ll determine the right kind by assessing your need and give his findings through
prescriptions. Yes, the term is prescription since he‟ll write the instruction on a piece of paper
just what you‟ll expect from a usual doctor,
If you happen to be a member of Medicare then your shoes will be given to you for free, this is
because patients of the said health company are given the chance to get one free pair of shoes at
least every year. This is indeed a big help for someone who is looking day and night for food by
which he can serve on the table. He no longer has to worry about the expenses incurred by
buying a new shoe since it is given to him for free.
Here are some extra friendly tips to ensure that your feet are on its utmost shape:

Inspect signs of blisters and lesions especially in the middle of toes.

Use specially made footwear such as slippers, socks, orthotics, insoles, etc.

Look for a footwear that fits you well

Go for removable insoles for comfort.
In case you see that your condition gets worse, go to the nearest physician and let him inspect
your condition so you would know how to treat your case.
How To Use Diabetic Test Strips
The need for diabetes strips are crucial for people who had
been identified with diabetes in order for the patient to keep
a keen eye on his sugar level. Varying upon the type of
diabetes, the need for self testing may differ. It will provide
information on how factors like physical activity, food, and
medicines would affect the total health of a person. Advisably, one should keep track on the
record so as to prevent any diabetic-related health complications from coming up.
For sure, anyone could attest that diabetic test strips are a must-have; nevertheless the only
obstacle that would hinder people from using these is the fact that they are available at extremely
expensive prices. So what makes these strips special? Well, it is not the material that decides the
price rather it is the process of research, manufacturing, and testing. During its production, the
product undergoes rigorous production process therefore making the price a bit expensive as
anyone would expect. In view of this, some patients resort in using generic test strips which are
economical solution to the problem. However, you need to ensure first that the strips would work
accurately with the monitor thus checking their compatibility is an inevitable method to take.
How do you use diabetic test strips? Above anything else, wash your hand first on warm soapy
water then allow it to completely dry. If you expect to test even outside your homes then it would
be advisable to bring with you aid kits that contains all the necessary supplies that would help in
washing and doing the test itself. When you are ready, wash the body part that will be pricked by
the use of alcohol. Through the help of the lancet, pierce your fingertip while applying pressure
on the finger for small drops of blood to come out. Collect the blood trough the use of the strips.
For the sake of information of those who are not aware of what the strip is, it does not principally
read information of glucose level but it is merely use to collect the blood that will be read rather
it is the meter that will determine such. A simple walk on your favorite department store will
give you the opportunity to get hold of various kinds of meter. Consult professional
recommendation of which brand and type would work best for your case. There are highly
advanced meters which contains memory storage for patients to record results, if you have the
cash to spare, its better to get this kinds.
What are the factors that need to be considered when buying diabetic strips? Look at the label, if
instructions are written on other languages aside from English or in case the measurement is
written in S.I. then there is a great probability that it is intentionally for sale in other countries
thus it may not have passed the specifications longed by US standards. Furthermore, check the
homepage of the FDA so you could verify if the product is approved by the country. If not,
report it to FDA for proper action.
Where and How to Get Discount
Diabetic Supplies
On a survey conducted by University of Michigan
Health System, the average monthly bill of a diabetic
totals to $100 each month. Because of this, one out of
five individual would have no choice but to cut back
the quantity of medicine prescribed by their doctor
that result to poorer diabetes control and weakening
of physical and mental ability. Need not to worry;
you can get discounted diabetic supplies almost
anywhere particularly if you are looking at the right
place. Cheap diabetes medicine is always regarded as
a boon that would help bring back the physical vigor lost due to abnormal glucose level.
Patients are definitely aware of the importance of these supplies and medications but due to their
prices, some would simply consider these things as white elephants in their everyday life.
Nevertheless at present times, one should no longer fuss over the price since the internet had
already spread its wings in order to accommodate inexpensive yet useful diabetes supplies. Say
goodbye to those long line that you have to suffer just to get your personal supplies rather wait at
your home until the delivery man would bring your orders right in front of your doors.
All you have to do is to search the name or brand through search engines like Yahoo and Google,
this will arrive you to hundreds of websites that stock up these supplies on their online inventory.
After then, carefully analyze each site and look for the one with the best deal. These simple steps
will yield you to hassle free purchasing.
Others would have the impression that discounted diabetic supplies would mean purchasing
something which will compromise the quality. But wait until these products were delivered at
your own houses, you will then begin to realize that it is basically the same product which
you‟ve been purchasing locally for a high fee before. If you are thinking why most online shops
would sell products on cheaper cost, simply put it this way, when selling online the cost for
marketing and sales are highly reduced therefore sellers would have the chance to sell their
supplies at reasonable prices. The list for discounted diabetes supply is long and it includes
lancets, syringes, sugar tablets, alcohol swabs, glucose meter, glucose tablets, test strips and
more. Some cases would even necessitate dialysis machines which are important to clean out the
kidneys or liver thus most doctors would ask you to stock up the machine at your homes, from
the sound of it you know that available at high price.
Generally speaking, diabetic supplies are expensive no matter if its oral medication, inhaler,
syringes but with internet shopping, you really need not to worry. To better help you with the
price, your health company should be contacted to obtain needed information about discounted
diabetes supplies. Some of them like Medicare and Liberty diabetic would work personally with
doctors in order to assure that their patients would get the utmost help needed. Avail of the
service of these companies for ease.
Exercise Tips for Diabetes
Almost everybody knows about the benefits of exercise. Nearly
everyone should try to get at least an hour of exercise a day,
and that doesn‟t necessarily mean hard, physical activity at the
gym . Normal things you do daily can be kicked up a notch, and
you might be surprised at what can qualify for exercise under
the right conditions.
For diabetes, the „when‟ to exercise is as important as the
exercise itself. Physical activity burns calories, and causes
blood glucose levels to drop. It also has a myriad of other benefits, such as lowering blood
pressure, bad cholesterol and the risk of heart attack or stroke. Exercise can also help raise your
good cholesterol, give you energy and help your body to use insulin more effectively. Exercising
after meals is usually best, as you can burn the carbs you have eaten for energy instead of letting
the sugar enter your blood stream and drive up your glucose level.
Type 1 Diabetes Exercise
Type 1 diabetes should be aware that starting a physical exercise program may require an
adjustment in their insulin dosage. If the body suddenly starts receiving help to burn off glucose,
levels could dip too far and hypoglycemia (low blood sugar) could result. Planning to exercise at
the same time each day, and eating a snack before such activity can help you maintain. Carry a
regular soda or sugared hard candy with you in case of a sudden severe drop in sugar.
If your blood sugar is overly high (250 - 300) and you are insulin dependent, check your urine
for ketones before exercising. If they are present, there is a risk that exercise can actually drive
your sugar higher. Check with your physician before starting any type of routine exercise
program.
Type 2 Diabetes Exercise
People with type 2 diabetes perhaps can receive the most positive effects from exercise. In many
cases, a proper exercise program combined with a healthy low calorie diet can work together to
reduce weight, control blood sugar and actually eliminate many diabetic symptoms altogether.
For those who are at risk for diabetes, diet and physical activity to maintain a sensible weight can
often delay or prevent onset of diabetic symptoms for years.
Consider your daily routine, and find areas where you can implement exercise. Some ideas could
include planning your shopping after a meal, when you need to kick-start your metabolism. Start
by parking at the back of the parking lot so you have to walk all the way across it to the store.
Shop when the grocery is less crowded, so you can go up and down each aisle at a brisk walk.
Carry your groceries in and put them all away before sitting down to rest. You will be surprised
how much exercise you can get just going to the store!
If you like to meet and chat with friends once or twice a week, consider forming a group to walk
together. If the weather is bad or it is a hot summer, try speed walking through the mall while
you talk. Window shop at high velocity, and keep track of each time you make a circuit. Stick a
dollar for each lap in a jar when you get home, and after a month you can reward yourself with
that special something you‟ve had your eye on.
The importance of exercise to the Type 2 diabetes cannot be
stressed enough. Almost all Type 2 diabetes are overweight,
and diet alone can take time to help reduce weight. Combining
diet with the proper exercise program can show visible results
in a matter of weeks. Be sure to ask your doctor for more hints
on how to plan the perfect exercise program for you!
List of Foods for Diabetic to Eat
Suffering from diabetes does not rob the opportunity of eating
delicious and nutritious foods. It‟s not like finding yourself in
the middle of a very bad nightmare where you hurriedly seek
for the food that you want but they on the other hand are
desperately running away from you. Truth is, you need not to
suffer this horrendous dream in your real life since you could
still eat foods that you are used of eating before as long as it falls under the list of foods safe for
diabetic. Following is a list of foods for diabetic
Diabetic Food List
• Complex high fiber carbohydrate- Through careful research, it was found that taking food high
in dietary fiber could help protect one‟s body against the harms brought by diabetes. Fiber
functions by slowing the absorption as well as digestion of carbohydrate which result to the
boost the responsiveness of tissues on insulin medication therefore the level of blood sugar is
normalized. Among foods which fall under this category are oats, legumes, lentils, cereals, dried
beans, wholegrain products, peas, fruits and vegetables. Just go away with foods that are high of
refined carbohydrates and fat.
• Low glycemic index- This is safe to be taken since does not create rapid peaks in terms of
blood glucose levels.
• Omega 3- This is extremely important to prevent hardening of the arteries. A good example of
foods rich in Omega 3 is cold water fishes which include mackerel, tuna, salmon, herring, etc.
• Alpha-lipoic acid- This function comparable to an antioxidant since it augments glucose uptake
as well as repairs nerves that had been damaged because of the sickness.
• Artificial sweeteners- Since diabetic are expected to shun away from foods rich in sugar then
the only option left is to consume artificial sweeteners like aspartame and saccharin. These will
give the same rich taste but minus the guilty feeling.
• Protein- Tofu, cheese, eggs, and peanut butters can be used as meat substitutes. Only a total
number of six ounces of protein which on the other hand is spread into two meals is the
maximum requirement of protein in one day.
• Omega 6 fatty acid- Shields the body from the damage brought by diabetes neuropathy.
Examples include: primrose oil, blackcurrant oil, and borage oil.
• Starch- Also incorporates starch in your daily meal. Notwithstanding the fact that white bread
is detrimental for diabetic, you must still ensure that you get the daily requirement of starch in
your diet which is found in pasta, vegetables, grains, breads and cereals.
Diabetes is just a matter of taking control over your illness. If your daily food intake is managed
the right way, meaning you are merely consuming foods that are good for you then you can
expect change in your body and condition. Sad to say, because of the abundance of food choices
that people are provided these days, only a meager amount of 20 percent of the total vitamins
and nutrients requirements are furnished into the body. This is also the same reason why more
and more people are experiencing overweight crisis in their life.
Should Diabetes Consume Alcohol
Should people with diabetes drink alcohol? That is a question
ask by many diabetics. The answer is you are able to dink
alcohol but in moderation. The American Diabetes
Association recommends that maximum of 2 drinks a day for
man and 1 drink a day for woman. In reality it is going to be
better for you to avoid drinking alcohol so that you are not
going to have to worry about any complications that may
come about. Also, it is really not a good idea mixing alcohol
with any kind of medication. People with diabetes should
consult their doctor about the use of alcohol with the
medications that they are taking.
How Alcohol Affect Diabetes?
Alcohol can make blood glucose too high or too low. Moderate amount of alcohol can cause
blood sugar to rise but excess alcohol can actually decrease our blood sugar level even to an
unsafe level. When we drink, the alcohol goes from our stomach straight into our blood. Within
30 to 90 minutes after drinking, the alcohol in our bloodstream hit its highest point. It takes our
liver about 2 hours to break down one drink. When there is no alcohol in our blood, our liver
keeps blood sugar level from going too low by changing stored carbohydrate into glucose, the
glucose is then release into our blood. If we drink alcohol faster than our liver can breaks it
down, the liver will be busy breaking down alcohol and therefore will not be able to release
glucose into our blood. This cause our blood glucose continue to drop and we may end up with
very low blood sugar.
Alcohol Consumption Guidelines For Diabetes :
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Alcohol should only be used if your diabetes is under good control and
with your doctor's prescription.
Avoid mixing alcohol with any kind of medication - alcohol can interfere
the effects of oral diabetes medicines or insulin.
Drink not more than 2 drinks per day.
Do not drink when your stomach is empty in order to prevent very low
blood sugar level.
Drink slowly to make sure that you liver have enough time to break down
the alcohol.
Choose your drinks, select drinks that are lower in alcohol and sugar - dry
wine, light beer, or unsweetened liquor (whiskey, brandy, rum, vodka or
gin) mixed with plenty of low calorie mixer, club soda or water are better
than other alcoholics drinks.
Stick with sugar-free mixers such as diet soda, diet tonic, club soda or
seltzer for mixed drinks.
Always check your blood glucose after you drink to see how alcohol
affects you
Include alcohol's calories into your daily calorie count.
Alcohol Diabetic Food Exchange Table
Drink
Non-alcoholic beer
Light beer
Regular beer
Non-alcoholic wine
Dry wine
Sweet wine
Wine cooler
Liqueurs, cordials
Daiquiri
Bloody Mary
Gin, rum, vodka, whisky,
brandy
Amount
12 fl oz
12 fl oz
12 fl oz
4 fl oz
4 fl oz
4 fl oz
12 fl oz
1.5 fl oz
4 fl oz
5 fl oz
Exchanges
1 starch
2 fats
2 fats, 1 starch
1/2 fruit
2 fats
2 fats, 1/2 starch
2 fats, 2 fruits
2 fats, 1 starch
2 fats
2 fats, 1 vegetable
1.5 fl oz
2 fats
Alcohol Nutrition Facts Table
Drink
Non-alcoholic beer
Amount
12 fl oz
Carb.* Grams
Calories
60
100
150
25-35
80-85
105
215
160
220
115
100
Light beer
12 fl oz
Regular beer
12 fl oz
Non-alcoholic wine
4 fl oz
Dry wine
4 fl oz
Sweet wine
4 fl oz
Wine cooler
12 fl oz
Liqueurs, cordials
1.5 fl oz
Daiquiri
4 fl oz
Bloody Mary
Gin, rum, vodka,
whisky, brandy
5 fl oz
12
5
13
6-7
0-2
6-7
30
18
2
5
1.5 fl oz
0
Natural Diabetes Cure - Maintaining Blood Sugar Levels
There is no known direct cure yet for diabetes. A person diagnosed
with diabetes irregardless whether it is type I or Type II diabetes ,
has a very important task at hand in order to care for such sickness.
His task is to constantly maintain his blood sugar levels to a
normal range. There are three natural ways to maintain one‟s blood
sugar level and these are proper diet, exercise and stress
management.
One factor that can directly induce blood sugar to rise is the food
that we eat. Hence, people with diabetes must be conscious of what
he is eating. Doctors recommend that diabetics should eat more
those foods which are rich in soluble fibers and low in saturated
fats and sugar. Eating fruits and vegetables is highly
recommended. A diabetic must also eat in the proper time. This is
important to make sure that his metabolism can properly process
the foods that he has eaten. If under medication, the diabetic person must make sure that his
stomach is not empty to prevent further injury to the body caused by the medicine.
Diabetes is a unique disease in a way because to lessen the effect of the disease, doctors do not
recommend to the patients to stay in bed all the time. Instead, they are advised to get exercise.
The reason? It is for the purpose of burning fat and balance the sugar which can increase the
body‟s sensitivity to insulin. Exercise however, should be taken in moderation. Too much
exercise can lead to stress and being under stress is not a good thing for a diabetic.
Stress can cause the body to release adrenaline consequently mobilizing the sugar in your body
reserves. It can also lead you out of focus of the other important things, eating and exercising. If
this happens, it is advised that you have to relax and put things into perspective and get into the
proper routine again.
Unless a cure has is discovered, the life of a diabetic person is confined on these three routines.
If a diabetic is not careful enough or negligent in these simple tasks then there is a high
probability that he cannot live up to the full life. A diabetic person has to give something up in
order to gain something. Giving up sugar is a small price to pay in exchange for one‟s own life.
A diabetic person needs the support and understanding of the family. If there is a diabetic person
in the family, other family members should voluntarily present help because the fact of the
matter is, diabetes is primarily hereditary.
Human Skin Cells Turned Into Insulin-Producing Cells
Researchers at the University of North Carolina at Chapel Hill School of Medicine have
transformed cells from human skin into cells that produce insulin, the hormone used to treat
diabetes. The breakthrough may one day lead to new treatments or even a cure for the millions of
people affected by the disease. The approach involves reprogramming skin cells into pluripotent
stem cells, or cells that can give rise to any other fetal or adult cell type, and then inducing them
to differentiate, or transform, into cells that perform a particular function - in this case, secreting
insulin.
Several recent studies have shown that cells can be returned to pluripotent state using "defined
factors" (specific proteins that control which genes are active in a cell), a technique pioneered by
Dr. Shinya Yamanaka, a professor at Kyoto University in Japan. However, the UNC study is the
first to demonstrate that cells reprogrammed in this way can be coaxed to differentiate into
insulin-secreting cells. Results of the study are published online in the Journal of Biological
Chemistry.
"Not only have we shown that we can reprogram skin cells, but we have also demonstrated that
these reprogrammed cells can be differentiated into insulin-producing cells which hold great
therapeutic potential for diabetes," said study lead author Yi Zhang, Ph.D., Howard Hughes
Medical Institute investigator, professor of biochemistry and biophysics at UNC and member of
the Lineberger Comprehensive Cancer Center.
"Of course, there are many years of additional studies that are required first, but this study
provides hope for a cure for all patients with diabetes," said John Buse, M.D., Ph.D., president of
the American Diabetes Association and professor and chief of the endocrinology division in the
UNC School of Medicine's department of medicine.
Recent research exploring a possible long-term treatment the transplantation of insulinproducing beta cells into patients - has yielded promising results. But this approach faces its own
challenges, given the extreme shortage of matched organ donors and the need to suppress
patients' immune systems.
The work by Zhang and other researchers could potentially address those problems, since
insulin-producing cells could be made from diabetic patients' own reprogrammed cells. Zhang is
collaborating with Buse to obtain skin samples from diabetes patients. He said he hoped his
current experiments will take this approach one step closer to a new treatment or even a cure for
diabetes.
Source : Article adapted by Diabetic Diet For Diabetes from original press release.
Stevia And Gestation
Diabetes Diet
Most women who are undergoing pregnancy are prone to gestational type of diabetes. Due to
their pregnancy their blood sugar level shoots up
more than the normal levels. It is a natural
phenomenon that occurs because of pregnancy. To
address this problem strict diet is usually prescribed
by doctors to limit sugar intake so that the mother
will not suffer from sever diabetes. Gestational
diabetes is mostly mild and it naturally subsides after
childbirth. However, if there are no steps taken to
reduce sugar intake the possibility of to have
permanent type 2 diabetes is probable.
Diet is the key factor to prevent diabetes. It is essential to consult a nutritionist in order to know
how to plan your eating schedule. Aside from low cholesterol diet the commonly restricted is
the intake of sugar. You can still take foods with sugar but it should be in a minimum. Do not
over indulge yourself. Watch what you eat because it will affect both you and your baby.
Dedication and commitment is required for mothers in order to ensure success. It entails a lot of
sacrifices on the mother‟s part because for months until the baby is born they have to regulate
their dietary intake. They have to limit sugar and that would mean reducing the ingestion of
sweets.
For pregnant women it is really difficult to strictly
follow your diet plan for the week. The temptation to
indulge eat sweets is strong that you would sometimes
try to make an exemption for most days. In the end
your seven day diet that you and your nutritionist
planned will be useless. When this happens it really
becomes a problem because you have to start from day
one all over again. The cycle noncompliance will
continue because sugar or sweeteners are just too hard
to resist.
This should not be the case. The best solution to the
problem at hand is not to refrain from eating sweeteners. Instead you should find alternatives
that would enable you to enjoy and savor the sweetness of sugar. How could this possible? The
answer is to eat natural sweeteners. One of the best natural sweeteners is the Stevia. It has no
cholesterol and has practically no sugar. The best thing about this sweetener is that it actually
helps your body lower sugar levels. It helps insulin to absorb sugar in your body. You could say
that it has an insulin like effect due to the necessary proteins it posses. Stevia not only lowers
sugar levels but also lowers your blood pressure. The natural sweetener can do both, hitting two
problems at the same time. However, it is necessary to consult your physician first before using
this natural sweetener. Too much lowering of blood pressure could also be risky but if you have
a high blood pressure Stevia is really a big help.
Stevia enables pregnant women to enjoy the taste of sugar. Your pregnancy will be a bit easier if
you a friend like Stevia at your bedside. Your nine months of pregnancy would be more
enjoyable when you embrace this natural sweetener and make it as a part of your daily diet.