6 Lettuce Wraps Made in Under 30 Minutes

Lettuce wraps are a great alternative if you want to avoid sugar spikes from eating a bun at lunch or dinner. Lettuce is low in calories and carbs, and with its vitamins, fiber, and high water component, it can help you stay healthy and hydrated.

Lettuce wraps have endless variations, but the ones we gathered below are rich in protein, quick to prepare, and full of flavor. Be sure to add these healthy timesavers to your meal plans!

Strawberry Salsa Shrimp Lettuce Wraps

Strawberries are a common buy for many families in summer. They’re perfect on their own, but you can also turn them into a savory and colorful dish with frozen shrimp, lime, and herbs. No cooking required to prepare this pretty salsa.

Chicken Lettuce Cups

Photo credit: Jennifer Shun

Chicken Lettuce Cups

The hoisin, soy sauce, and rice vinegar mixture is the secret to this savory meal. Its sweet and salty zest pairs well with the sauteed chicken and lettuce leaves. This recipe also uses water chestnuts, which adds texture and improves the flavor.

Fried Avocado BLT

Photo credit: Laura Miner

Fried Avocado BLT

Pan-fried avocado? If you haven’t tried cooking avocado yet, this recipe lets you taste how it can be creamy and crunchy at the same time. And with sugar-free bacon in your “sandwich,” your kids would finish this meal with a smile.

Tuna Egg Salad

Tuna Egg Salad Lettuce Cups

Open a canned tuna, mixed it with hard-boiled egg slices, herbs and dressing, and you have a protein-rich meal in minutes. As this recipe suggests, add celery or cucumbers for some crunch and pickle or green olives for a bit of a sour kick.

Taco Lettuce Wraps

Taco Lettuce Wraps

If you miss tacos but don’t want to bolus for the crunchy shells, this is the recipe to try. Top it with sliced avocado, shredded cheese, or any topping of your choice, and you’re in for a Mexican treat. Got a busy week ahead? Double the meat and store it in the fridge for a make-ahead dinner.

Low Carb Lettuce Wraps with Turkey

Lettuce Wraps with Turkey & Roasted Peppers

Are you planning to go on a picnic? Wrap deli turkey, veggies, and cheese in a large lettuce leaf for your no-sweat lunch. This recipe uses roasted pepper, but if you (or your kids) are not a fan of it, you can substitute it with tomatoes.

What other lettuce recipes do you recommend? Do you have any tips for storing, preparing, or cooking this vegetable? We would love to read them in the comments.

6 Lettuce Wraps Made in Under 30 Minutes

Source: diabetesdaily.com

Review: 4AllFamily Insulin Cooler

4AllFamily has invented an impressive cooler with multiple cooling options, perfect for travel in the summer. Whether you are walking around exploring a new city or relaxing beachside on a tropical island, this cooling system is sure to keep all your insulin at the proper temperature. Traveling has become more manageable and less stressful thanks to 4AllFamily’s diabetic travel companion.

Who Are They?

The founders of 4AllFamily were originally inspired by a vacation disaster: a friend with type 1 diabetes lost his entire insulin stash when it was spoiled by hot temperatures. The company, based in Albania, now builds high-capacity coolers designed to withstand extreme summer conditions.

4AllFamily is involved with the diabetes online community and employs people living with diabetes. They seem to have a good practical understanding of the needs of people with diabetes. You can find them on Instagram: @4allfamily_shop.

What Is the 4AllFamily Insulin Cooler and How Does It Work?

This case has two different methods of keeping medicine cool. It’s both a traditional thermos and a miniature refrigerator. These two functions can be used separately or in combination.

The cooler comes with a biogel coldpack that you freeze ahead of time and slip into the canister. As a thermos with a properly chilled biogel pack, it can keep your insulin in the safe range for about two full days in hot weather.

Slip off the traditional cap and add the refrigeration cap to turn the unit into a tiny portable fridge. The refrigeration cap comes with a USB charger; it doesn’t have a battery and needs to be plugged in to work, but it can keep insulin cool indefinitely (although the manufacturer doesn’t recommend running it for more than four days in a row).


Insulin cooler

Image credit: 4AllFamily

With a 3.3″ diameter and a volume of 900ML, the cooler has plenty of space: you can usually insert 6-8 vials of insulin or insulin pens, depending on the precise prescriptions you’re carrying. The company also sells vial cases to prevent the glass containers from clanging against each other.

Here are the details on how long the unit can keep insulin at a safe temperature using the various combinations of features:

1. Best method: Combined biogel bottle and cooling cup lid

You get the best performance when combining both functions. Here are the lab-tested results:

At 104°F constant outside temperature: maintains temperature in the range 36-45°F for 50 hours and 36-79°F for 70 hours.

At 95°F constant outside temperature:  maintains temperature in the range 36-46 °F for 52 hours, and 36-79°F for 73 hours.

At 86°F constant outside temperature: maintains temperature in the range 36-45°F for 55 hours  and 36-79°F for more than 4 days.

2. Biogel only

At 104°F constant outside temperature: maintains temperature in the range 36-45°F for 30 and 36-79°F for 46 hours.

At 95°F constant outside temperature:  maintains temperature in the range 36-46°F for 32 hours and 36-79°F for 50 hours.

At 86°F constant outside temperature: maintains temperature in the range 36-45°F for 34 hours and 36-79°F for 52 hours.

3. Cooling lid only

If you have a source of electricity, you can keep insulin cool indefinitely, although it’s not as effective in extreme hot weather as when used in combination with the cooling pack:

At 86°F constant outside temperature: maintains temperature range 36-79°F.

Where Can I Purchase It and How Much Does It Cost?

You can purchase this cooler along with insulin vial protectors directly from the 4AllFamily website.

As of this writing, the cost is $119.99.

It’s worth noting that this cooler may also be useful for more than just insulin: growth hormones, arthritis medication, and many other medications that may require refrigeration.

My Review

I absolutely love this innovative insulin cooling system. With a few different options for use, this cooler is something that I will be sure to use for a long time to come. Going on vacation can be stressful and the last thing we want to worry about is our medication and insulin. Also, knowing this product is TSA approved can help make travel easier. I can also rest assured that my insulin will remain cool, allowing me to enjoy my time. And hey, this cooler can also keep my cocktail nice and cold while I relax poolside.

Source: diabetesdaily.com

Keto Chocolate Cream Cheese Truffles

This content originally appeared on Low Carb Yum. Republished with permission.

Before fat bomb recipes were all the rage, I would whip up some simple cream cheese chocolate balls made with cocoa. Then I’d coat them with a little coconut, nuts, or cocoa powder.

The recipe for these cream cheese truffles is so simple. Plus, I usually have all the ingredients on hand. So I can make them for a quick snack any time.

Because this is such a quick and easy recipe, it’s sure to become a go-to for you too!

Cream Cheese Truffles


Keto Chocolate Cream Cheese Truffles

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These low-carb almond fudge keto truffles are easy to prepare and look fabulous. Coat them in cocoa powder, chopped nuts, or unsweetened coconut.
Course Snack
Cuisine American
Prep Time 15 minutes
Total Time 15 minutes
Servings 12 truffles
Calories 45kcal


  • Food processor or mixer


  • ½ cup unsweetened cocoa powder
  • 4 ounces cream cheese
  • 1-2 tablespoons heavy cream optional – see note
  • cup Swerve Confectioners Powdered Sweetener or Truvia Sweet Complete Confectioners
  • ½ teaspoon almond extract or another flavor extract
  • cocoa powder
  • unsweetened coconut
  • chopped nuts


  • In a food processor or mixer, combine ½ cup cocoa powder, cream cheese, cream (if using), and almond extract until well blended.
  • Using a small scoop or spoon, divide the mixture evenly and roll it into balls. Roll balls in the desired topping – cocoa, coconut, or chopped nuts.


The addition of heavy cream will give a sweeter taste and tone down the cream cheese.

You may want to place the cream cheese mixture in the refrigerator for 15 to 30 minutes before forming it into balls if it’s too soft.

The easiest way to get uniform balls is to use a cookie scoop. It will also help to get the balls perfectly round.

For a smooth mixture, it’s best to use soft cream cheese. To soften it quickly, put it in the microwave for about 15 seconds.

The original recipe used 3 tablespoons of Truvia, a concentrated granular mix of stevia and erythritol. Since one-for-one powdered sweeteners are more common these days, the recipe changed to use one of those instead.


Calories: 45kcal | Carbohydrates: 3g | Protein: 1g | Fat: 4g | Saturated Fat: 2g | Cholesterol: 12mg | Sodium: 32mg | Potassium: 69mg | Fiber: 1g | Sugar: 1g | Vitamin A: 145IU | Vitamin C: 1mg | Calcium: 15mg | Iron: 1mg

Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Keto Chocolate Cream Cheese Truffles Recipe

Source: diabetesdaily.com

How to Find a Good Mental Health Provider

If you live with any form of diabetes, you’re far more likely to suffer from depression and anxiety. An estimated 40% of people with type 1 diabetes and 35% of people with type 2 diabetes experience significant levels of “diabetes distress,” which can result in negative mental health repercussions, including diabetes burnout.

A mental health provider can be a crucial part of your medical team. Dr. Mark Heyman, the Founder and Director of the Center for Diabetes and Mental Health (CDMH), explains why:

Diabetes is a self-managed condition. This means that it is the person with diabetes, not their doctor, who is responsible for taking care of him or herself on a daily basis. Diabetes involves making frequent, sometimes life or death decisions under sometimes stressful and physically uncomfortable circumstances.

In addition, diabetes management is constant and can feel overwhelming. If you or someone close to you has diabetes, take a minute and think about all of the steps you take in your diabetes management every day. What to eat, how much insulin to take, when (or whether) to exercise, how to interpret a glucose reading, how many carbs to take to treat a low, the list goes on. Decisions, and resulting behaviors (and their consequences) are critical aspects of diabetes management. However, doing everything necessary to manage diabetes can become overwhelming – and feeling overwhelmed is usually no fun.

There are things you can do to help manage the mental distress of diabetes, including finding a good mental health provider that is especially positioned to help people with diabetes. This article will outline how to find the perfect fit!

Consider What You Want in a Mental Health Provider

Think of your mental health provider (or therapist) as someone you’re trying to develop a long-term relationship with. You want to be comfortable sharing all of your thoughts and feelings with this person, and be vulnerable with them as well.

Mental health providers become very close with their clients, so knowing what will make you uncomfortable is very important and crucial to knowing who you want to look for when searching for a provider. Some things you may want to keep in mind:

  • Gender (do you have a preference to work with only men or only women?)
  • Age (you may feel more comfortable working with someone much older or younger than you, or maybe you’d prefer someone closer to your age)
  • Religion (are you looking to connect spiritually with someone? Perhaps your religion is very important to you, or perhaps you’re looking to keep the interactions completely secular)

When you contact a provider’s office or complete an initial questionnaire for therapy, you’ll usually be asked some questions about basic preferences, such as those described above, to help match you with the best therapist.

You may also be able to research a mental health provider’s bio online to learn more about their areas of expertise before scheduling a visit.

Consider the Issues You Want to Address

There are many different types of mental health providers out there, and knowing that specific issues you want to address can help steer you in the right direction. Perhaps you’re suffering from substance abuse, or maybe you have developed anxiety around food. Maybe you and your spouse are struggling with your child’s new diabetes diagnosis, or you’ve noticed depressive symptoms that you want to tackle early. Different providers can help you manage different issues, so be cognizant of that. Some of the different types of specialists include:

  • LCSW – Licensed Clinical Social Worker
  • LMFT – Licensed Marriage and Family Therapist
  • NCC – National Certified Counselor
  • LCDC – Licensed Chemical Dependency Counselor
  • LPC – Licensed Professional Counselor
  • LMHC – Licensed Mental Health Counselor
  • PsyD – Doctor of Psychology
  • Ph.D. – Doctor of Philosophy
  • MD – Doctor of Medicine

But no matter what a provider’s background credentials entail, what matters most is their area of expertise. Reading up on a provider’s background information and bio can help you familiarize yourself with the areas of mental health they deal with, and can help you decide if they would ultimately make the best fit for you and your needs.

Consider Asking for a Consultation

Consider this an interview for the mental health provider you’re considering “hiring.” Some practices will offer a free, 30-minute consultation, so that you can get to know the provider before deciding to come on as a client. Some important questions to ask if you’re able to, are:

  • Are you a licensed provider? (while every state varies, a licensed provider has passed the minimum competency standards for training within your state)
  • What’s your educational background?
  • What is your treatment orientation? (this refers to the school of thought that the therapist draws from in understanding and treating mental health issues)
  • What is your area of expertise? (and if they say “chronic disease” or “diabetes,” that would be excellent!)
  • Do you accept my insurance?
  • What is the cost per session?
  • Are you a prescribing physician? (some providers may be able to prescribe medication for things like obsessive-compulsive disorder, anxiety, and depression)
  • What is your communication style?
  • Do you prefer short or longer-term therapy? (some providers are very short-term goal-oriented, while others prefer developing a relationship over a long period of time)

These questions are not a complete list, but it’s a good start to finding the perfect fit for you and your care.

Seek out Diabetes Experts

It can be very difficult to find the right mental health provider for you and your needs, and that’s especially true when living with a chronic disease like diabetes.

The American Diabetes Association (ADA) recently teamed up with the American Psychological Association (APA) and created a directory of mental health providers specifically equipped to meet the needs of people with diabetes. All providers in this directory are:

  • Currently licensed as a mental health provider
  • A professional member of the ADA (Associate, Medicine & Science, Health Care & Education)
  • Have demonstrated competence in treating the mental health needs of people with diabetes

Currently, the directory has about 60 providers, 40 of which provide pediatric services, and the list is rapidly growing. The tool is simple to use: enter your zip code and whether you’re looking for adult or pediatric services. The directory will then pull up diabetes-trained mental health providers near you. The directory also lets you access what types of insurance a chosen provider accepts, their office location, phone number, and more.

Finding an appropriate mental health provider can be a difficult but worthwhile challenge. Investing your time, money, and energy to improving your mental health as someone living with diabetes is absolutely worth it, and it is crucial that you find a mental health provider that is going to work best for you in getting your needs and goals met. Hopefully these tools will make it a little easier to get there!

Source: diabetesdaily.com

Drink to That: How to Safely Consume Alcohol with Diabetes

This content originally appeared on diaTribe. Republished with permission.

By Cheryl Alkon

We’re already thinking about carbs and calories all the time, and adding alcohol into the mix makes things more complex. ­Experts share their best advice on how to safely drink when living with diabetes.

People who choose to drink alcohol typically do so for a few main reasons: to cope with challenges, to be sociable, or just because they enjoy having a drink. But while alcohol may make some people feel more comfortable, drinking can be especially complicated for people with diabetes. If you’re choosing to drink with friends or loved ones, let’s talk about how you can do so safely with diabetes.

First, alcohol is a drug, and it can be highly addictive. If you don’t drink now, there’s no reason to start. In fact, avoiding alcohol is the healthiest choice for people with or without diabetes. Drinking more than is healthy for the body has been linked to issues in the brain, heart, liver, pancreas, and immune system and is associated with several kinds of cancer, according to the National Institute on Alcohol Abuse and Alcoholism. Drinking is also connected to other health problems, such as unintentional injuries (car accidents, falls, drownings), domestic violence, alcohol use disorders, and fetal alcohol spectrum disorders, per the Centers for Disease Control and Prevention.

So, with all that said, how can you best manage your diabetes if you choose to drink?

What happens in the body when you drink?

Your liver works to create glucose when your blood sugar levels are low, but it also processes any alcohol present in your body, says Sandra Arevalo, a certified diabetes care and education specialist and spokesperson for the Academy of Nutrition and Dietetics. More specifically, “Alcohol gets broken down by your liver. The liver is also in charge of making sugar when your blood sugar levels are low, by converting stored glycogen into glucose, and releasing that glucose into your bloodstream. When you drink, your liver is busy processing the alcohol and has a hard time producing glucose,” she said.

This process “puts people with diabetes at high risk of low blood sugar when they drink,” Arevalo said. “If you are on basal insulin, you may not make enough glucose for the amount of basal insulin you have taken, and you may suffer a hypoglycemic episode.” This applies primarily to people with type 1 diabetes, but people with type 2 diabetes are still at risk for low blood glucose levels when they drink.

What’s in a drink?

That’s a tricky question. What you are drinking and how much of it you choose to drink can make a big difference. Like most things with diabetes, there aren’t simple answers.

According to the CDC, moderate drinking is defined as two drinks or less per day for men, or one drink or less per day for women. The US Dietary Guidelines Advisory Committee recommends one drink or fewer per day for people of any gender. It is illegal for people under 21 to drink alcohol in the United States.


Image source: diaTribe

What does the CDC classify as “a drink?” One drink contains 14 grams, or 0.6 ounces, of pure alcohol, which normally equates to 12 ounces of beer, 8 ounces of malt liquor, 5 ounces of wine, or 1.5 ounces of hard liquor or spirits such as gin, rum, vodka or whiskey.

What influences your intoxication?

Several factors – including diabetes medications, food, and exercise – can all make things even more complicated, said Carrie S. Swift, a dietician and spokesperson with the Association of Diabetes Care & Education Specialists. “Overall, alcohol intake leads to less predictable blood glucose whether you have type 1 or type 2 diabetes,” she said. But “the impact of alcohol on blood glucose isn’t always the same.”

This can be caused by:

  • Carbohydrate content of drinks: Beer and sweet wines contain a lot of carbohydrates, and can increase your blood sugar level despite the alcohol content. On the other hand, quickly cutting down your intake of these drinks, or quickly making the switch to dry wine or spirits, can carry a high risk of hypoglycemia.
  • Diabetes drugs: Insulin and sulfonylurea medications such as glipizide, glyburide, and glimepiride – all of which help to lower blood glucose levels – “are more likely to cause low blood glucose when alcohol is consumed,” said Swift. Insulin and alcohol work similarly whether you have type 1 or type 2 diabetes. If you take metformin, pay attention to these specific symptoms when you are drinking: weakness, fatigue, slow heart rate, muscle pain, shortness of breath, or dark urine. “Excessive alcohol intake while taking metformin may increase the risk of a rare, but dangerous condition, called lactic acidosis. If you have these symptoms – get medical help right away,” she said. There are no specific or predictable ways that blood glucose levels react when taking other oral diabetes medications or GLP-1 medications, Swift added.
  • Food: “If you drink on an empty stomach, you are more likely to experience hypoglycemia,” said Swift. Yet, eating while drinking “may also increase your blood glucose, especially if you eat more than usual or make less healthy food choices when you drink.”
  • Exercise: If you are physically active either before or after drinking alcohol, it can cause your blood sugars to drop and lead to hypoglycemia.

What and how are you drinking?

If you have diabetes and choose to drink, what should you keep in mind?

  • Alcoholic drinks can have as much added sugar as some desserts, so think about what kinds of drinks you are having. “It’s best not to choose alcohol mixed with punches or soft drink mixers, such as Pepsi, Sprite, or Coke, daiquiris, margaritas, or sweetened liquors like Kahlua or Bailey’s Irish Cream,” said Swift. Regular beer and sweet wines are also higher in carbohydrates. “These drinks not only add carbohydrate, but excess calories from the added sugars,” she said.
  • If you have a continuous glucose monitor (CGM), use it. While you are drinking, you can see where your glucose is at all times and if it drops quickly. If you don’t have a CGM, “test your blood sugar more often,” said Arevalo. “Mainly if you are not feeling well, you want to know if your sugar is dropping, or if you are getting drunk. Even though both feel equally bad, you will want to know if your sugars are low so you can correct them quickly.”
  • Never drink on an empty stomach. Instead, “Have a good meal before or during drinking,” said Arevalo. But know the carb count of what you are eating and work with your healthcare professional to determine how to take medication for that meal along with the alcohol you are consuming.
  • Exercise and alcohol can make your numbers plummet. “Avoid drinking while dancing or exercising,” said Arevalo. “Physical activity helps to reduce blood sugar levels, and if the liver is not able to keep up with the production of glucose, the risk of hypoglycemia is even higher.”
  • Have your supplies handy, such as a hypoglycemia preparedness kit. Always bring your blood glucose testing kit and enough supplies for you to test frequently. It’s a good idea to have extra test strips, alcohol swabs, lancets, as well as fast-acting forms of glucose, including emergency glucagon in case your blood sugar level doesn’t come up with food or glucose.
  •  If you take basal insulin in the evening, it’s not an easy answer on what to do if you plan to consume alcohol that evening, said Swift. “Depending on what type of diabetes the person has, and other factors, the results of drinking and taking a long-acting insulin before going out, may contribute to a different result,” she said. If you have type 1 and you take your usual amount of long-acting insulin and then you drink alcohol, “It may contribute to delayed hypoglycemia when drinking too much alcohol,” she said. If you have type 2 diabetes and are overweight or have significant insulin resistance, “Taking your usual amount of long-acting insulin may be a good strategy to avoid high blood glucose numbers,” she said. “No matter what your type of diabetes, frequent blood glucose checking will help you take the right action to avoid high or low blood glucose when choosing to drink alcohol.”
  • If you use an insulin pump or a CGM, make sure you check that they are working properly before you leave the house, without any low-power indicators. If you need to fill your pump with insulin or change out either your infusion set or CGM sensor, do it before you begin drinking or get drunk. As Dr. Jeremy Pettus and Dr. Steve Edelman say in this video, “Protect yourself from drunk you as much as you possibly can.”

It’s important for everyone to avoid getting drunk to the point of not being able to protect yourself. For people with diabetes, this includes protecting yourself from hypoglycemia.

Navigating social situations

If you find yourself in situations where people around you are drinking, or your friends like to party, there are ways to fit in without feeling left out:

  • “It’s okay to choose sparkling water with lemon or a diet soda instead of an alcoholic drink in a social setting,” said Swift. “If you do choose to drink alcohol, have a glass of water, or another no-calorie beverage between alcohol-containing drinks.” It’s also okay to hold a drink and not consume it, if that makes you more comfortable.
  • Tell a trusted friend ahead of time where you keep your supplies, such as your blood glucose monitor or CGM reader, how to get glucose tabs or juice if you need it, and, if necessary, how to give emergency glucagon, either by injection or by nasal inhalation, said Arevalo. It’s also good to have a designated non-drinker in your group, who can watch out for everyone’s safety. And be sure the group you are with knows that the signs of a low blood sugar and the signs of being drunk are the same, said Swift: slurred speech, blurry vision, dizziness, confusion, lack of coordination, irritability, and potentially, loss of consciousness.
  • Make sure you’re hanging out with people you want to be with, and consider where drinking fits in to your health goals and your life. “Friends are only friends if they accept you the way you are and help to take care of you,” said Arevalo. “If you feel peer-pressured to drink, let them know that you have to take care of yourself because of your diabetes. Good friends will respond in a positive way, and will understand and help you. If you want to have a good time and don’t want to keep an eye on how much you are drinking, alert your friends about your diabetes. Let them know where you have your supplies, how to use them, and who to call and what to do in case of an emergency.” Remember, never drive if you (or your driver) have been drinking.

Finally, if you’re going to drink, be smart about it. Always start with a blood glucose level that’s at a healthy, in-range level, sip—don’t chug—your alcohol, and avoid drinking to excess. Your body, your brain, and your diabetes will all be easier to manage once you’re done drinking, either for the evening, the event, or for good.

About Cheryl

Cheryl Alkon is a seasoned writer and the author of the book Balancing Pregnancy With Pre-Existing Diabetes: Healthy Mom, Healthy Baby. The book has been called “Hands down, the best book on type 1 diabetes and pregnancy, covering all the major issues that women with type 1 face. It provides excellent tips and secrets for achieving the best management” by Gary Scheiner, the author of Think Like A Pancreas. Since 2010, the book has helped countless women around the world conceive, grow and deliver healthy babies while also dealing with diabetes.

Cheryl covers diabetes and other health and medical topics for various print and online clients. She lives in Massachusetts with her family and holds an undergraduate degree from Brandeis University and a graduate degree from the Columbia University Graduate School of Journalism.

She has lived with type 1 diabetes for more than four decades, since being diagnosed in 1977 at age seven.

Source: diabetesdaily.com

Don’t Be Deceived: How Food Labels Mislead

People with diabetes have to be very conscientious about the foods they eat. This can sometimes be tricky in the world of 24/7 advertisements, fast-food billboards and commercials, and temptation around every corner.

Marketers and food conglomerates will try anything to appeal to an audience, even people with very specific nutritional needs, including people with diabetes.

The following food labels may be true, but they’re definitely deceiving. Next time you’re shopping or placing your takeaway order, be wary.


The explosion of gluten-free foods on the market has been a godsend for people living with Celiac disease. And because Celiac tends to affect people living with type 1 diabetes at higher rates, this is especially applicable to this population. There are, however, many misconceptions around gluten-free food.

Something being gluten-free doesn’t automatically make it “healthier” or even lower-carbohydrate. It simply means that the food was prepared without wheat proteins, a group of seed storage proteins found in certain cereal grains.

Prepackaged gluten-free foods can sometimes even have higher carbohydrate counts than foods containing gluten.

For example, Domino’s gluten-free pizza crust clocks in at 75 carbs (for a small pizza), whereas their crunchy thin crust pizza (for a small pizza) is only 67 carbs. If you’re Celiac, that’s great, but if you think going gluten-free will mean you’re automatically a low-carbohydrate eater, guess again.

Additionally, Domino’s gluten-free pizza dough contains the following ingredients: water, modified rice starch, rice flour, brown rice flour, potato starch, olive oil, potato flour, evaporated cane sugar, fresh yeast, honey, avicel (a “fat replacer”), salt, calcium propionate. These ingredients are not exactly the healthiest nor the cleanest.

No Sugar Added

A few years ago, the Food & Drug Administration (FDA) overhauled their food label protocol by adding more nuance to the “sugar” category. Now foods will be broken down into two categories:

  1. Total sugars
  2. Added sugars

There is no Daily (recommended) Value on food labels for total sugars because no official recommendation has been made for the total amount to eat in a day.

The Daily (recommended) Value for added sugars is 50 grams per day based on a 2,000 calorie daily diet.

This can be helpful for people with diabetes when they’re trying to decide what and how much to eat. It also distinguishes natural sugars, like those naturally found in fruit, milk, and vegetables, from added sugars, like the sugar, dextrose, or glucose added to popular children’s breakfast cereals, baked goods, and other sweets.

It’s healthier to choose a banana rather than two bowls of Cap’n Crunch, even if they have the same number of total sugar. But don’t be fooled! Just because something doesn’t have any added sugar doesn’t mean that it has no sugar (or no carbohydrates), and it definitely does not make it a low-carbohydrate food.


If a food label says it’s been fortified or enriched, it simply means that nutrients have been artificially added to the product. For example, Vitamin D is often added to orange juice and milk, B Vitamins and Iron are often added to refined bread and granolas, and puddings, ice cream, and other children’s snacks are often fortified with Calcium.

But this doesn’t make any of these products inherently healthy. Be careful to read food labels and (especially) ingredient lists closely to make sure the “fortified” food you’re buying is worth it. You can always take a supplement of the Vitamin or Mineral you’re aiming to get, without the junk food accompanying it.


The organic food trend has hit the United States by storm, and as of February 2021, organic foods make up over 4% of overall food sales in the country. “Organic food” can be a few things:

According to the United States Department of Agriculture (USDA), “produce can be called organic if it’s certified to have grown on soil that had no prohibited substances applied for three years prior to harvest. Prohibited substances include most synthetic fertilizers and pesticides.”

“As for organic meat, regulations require that animals are raised in living conditions accommodating their natural behaviors (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones.”

Organic may mean more natural, but it doesn’t necessarily mean a food is healthier. Some organic products may still be high in sugar, salt, fat or calories. For example, organic sugar is still sugar. An organic cookie might taste self-righteously good, but it’s still a cookie (and you’ll definitely still need to bolus for it).


One of the most misleading food claims is stating that something is “natural”. This is because there is no official guideline or definition from the FDA for what “natural” actually is, although the agency loosely has considered the term “natural” to mean that nothing artificial or synthetic has been included in, or has been added to, a food that would not normally be expected to be in that food (like artificial food coloring).

The FDA also did not consider whether the term “natural” should describe any nutritional or other health benefits.

“Natural” simply means that at one point, the manufacturer or food-processing plant worked with a natural source like soybeans, corn, or rice, all of which can be heavily processed and turned into unhealthy versions of themselves (most notably, types of digestible sugars!).

Some “natural” yet not the healthiest foods include:

  • Natural fruit juices
  • All-natural ice-cream
  • Natural dried fruits
  • Natural potato chips

Be careful not to correlate the word “natural” with “healthy,” especially if you have diabetes.

The Bottom Line

The easiest way to avoid being misled by food labels is to avoid processed foods altogether, and to enjoy whole foods (that have no ingredient lists!) instead. If you choose to eat packaged foods, have a keen eye for the ingredient list, know how to properly read the nutritional label, and be wary of deceiving food labels and trendy terms. Bon appétit!

Source: diabetesdaily.com

Incredo Spreads: A Low-Carb Nutella?

Few sweets inspire devotion and enthusiasm quite like Nutella, the outrageously delicious hazelnut-cocoa spread. A jar of Nutella is almost universally recognized as a very dangerous thing to keep in the pantry, and it takes rare self-restraint not to attack it with a spoon as soon as nobody’s watching. People with diabetes: beware!

Along comes an innovative product named Incredo Sugar, which has just released its own hazelnut cocoa spread, named Incredo Spread. The business boasts that its spread has 48% less sugar, and that it tastes just as good.

A low-carb Nutella? Could it possibly be true?

Read on for our review. 

Incredo Sugar

The heart of the product is an ingredient that parent company DouxMatok calls Incredo Sugar. The formula is a “sugar reduction solution” that amplifies the taste of natural sugar, allowing manufacturers to use less of the stuff. The invention was named one of 2020’s best by Time Magazine.

Incredo Sugar is not a sugar alternative or replacement—it’s made with the good stuff, real sugar cane or sugar beets. The difference is in the shape of Incredo Sugar crystals, which are designed to more quickly interact with our saliva and taste buds. When we eat regular sugar, a high percentage gets washed down towards the stomach without actually contributing any flavor. Incredo Sugar connects with your taste buds, and therefore your brain, at a much higher rate, meaning that a smaller amount has a bigger effect.

The hazelnut spreads are the first product made with Incredo Sugar available to consumers, and the business promises much more to come.


These spreads taste great

There are two options today: Hazelnut Cocoa and Dark Cocoa Salted Caramel. The former is the Nutella equivalent, and I think it would take a very sensitive taster to distinguish between the lower-sugar version and the real thing. 

The Dark Cocoa Salted Caramel flavor is also delicious, and would make a heck of good topping for vanilla ice cream.

Source: Incredo Sugar

I’m very sensitive to the weird flavors and aftertastes from alternative sugars, and there’s none of that here. It absolutely tastes like real sugar, which it is.

Don’t just take my word for it. I drizzled some of the hazelnut spread over banana pancakes for my children—two tiny humans with a pronounced preference for unrestrained high-carb eating—and they loved it.

Nutritional Profile

The fat, protein, and caloric contents of the Increado Spreads are very close to those of Nutella. The significant difference is the ratio of sugar to fiber. Nutella has 22 grams of total carbohydrates, 21 from sugar, and a scant 1 gram of fiber, presumably from the hazelnuts. Increado’s hazelnut cocoa spread has 20 grams of total carbs, but 8 grams of dietary fiber. Most of that fiber must come from chicory root inulin, a trendy and supposedly very healthy ingredient that probably helps to balance out the texture of the spread.

Many Nutella eaters have noted with regret that their favorite snack contains more sugar and palm oil than it does hazelnuts. Not so with the Incredo Spread: organic hazelnuts are listed first on the ingredients panel. The same goes for the cocoa & caramel spread.

Glycemic Impact

It’s impossible to predict how Incredo Spreads will impact your blood sugar. If you ask a group of people with diabetes how fiber spikes their glucose levels, you’ll get more than a few different answers.

If fiber reliably spikes you just as much as simple carbohydrates do, then maybe the Incredo Spreads won’t represent much of an improvement over the original Nutella. I can usually deduct fiber from total carbohydrates and bolus for net carbs, and my taste test suggests that for me, Increado Spreads do have a less significant impact on my blood sugar.

Is it diabetes-friendly? That’s up to you. There’s no question that 12 grams of net carbohydrates per serving is meaningfully less than 21 grams, but it’s still likely enough for insulin-users to need to deliver a bolus. For keto and low-carb dieters, it probably counts as a “cheat” item. (Especially considering how difficult it is to stop eat just one portion.) But as far as splurges go, you’re getting a ton of sweetness and flavor for a very modest number of carbohydrates.

Eating Ideas

So, how are you supposed to eat it? Nutella is almost always slathered on top of foods that are starchy, and oftentimes sweet—think toast, pancakes, and crepes. That might be good enough for most sugar-avoiders, but those of us with diabetes also have to factor in the blood sugar consequences of the other carbohydrates in these snacks. On a popular list of 50 Ways to Eat Nutella, only a handful don’t involve some kind of dessert or baked good, and one of them is “on celery.” (No thanks.)

Here are a few lower-carb ways you might enjoy these less-carby spreads:

– Dipped with berries

– Spread on low-carb toast or pastries

– In a keto ice cream sundae

– In a hot chocolate, with low-sugar soy/almond milk

– In a frosting for low-carb cake

– With a spoon … or your finger


There’s been some controversy over the years about Nutella’s environmental impact. A particular issue is the product’s high amount of palm oil, a ubiquitous ingredient that is a major driver of global environmental degradation. Nutella now claims only to use sustainable palm oil, but some advocates remain suspicious about the company’s ecological legacy and future. 

Incredo hopes to address such concerns. The product replaces palm oil with sunflower oil (although my brief research into the topic suggests that this may not be much of an improvement). The spreads are also made with organic hazelnuts, non-GMO ingredients, and claim that the reduced sugar content further reduces the ecological footprint. 

Bottom Line

Incredo Spreads are expensive ($22.95 for two tubs), but they’re also pretty darn delicious, and a ~50% reduction in sugar content is nothing to sneeze at. True hazelnut spread lovers may find the splurge worthwhile, and should enjoy the somewhat less intense blood sugar impact.


Source: diabetesdaily.com

Marinated Grilled Chicken Breasts with Tomato Bruschetta

This content originally appeared here. Republished with permission.

Date night dinner on the patio! This grilled bruschetta chicken is absolutely out of this world and it’s perfect for a special meal, guests, or a fun and easy weeknight dinner.

Made with marinated chicken breasts, tomatoes, basil, garlic, olive oil, and balsamic vinegar, it’s bursting with bright, classic Italian flavors. Best of all, it’s Paleo and Whole30 compatible, and you can make the chicken on the grill, stovetop or air fryer!

I think the most beautiful thing about this bruschetta chicken recipe is the simplicity of the ingredients. They’re classic, fresh, and there’s nothing that brings magic to a dish quite like fresh basil and garlic!

In the summertime, I almost always have everything I need already – especially once my garden is at its peak – but they can all be found at pretty much any grocery store.

Bruschetta Chicken


Grilled Bruschetta Chicken

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This grilled bruschetta chicken recipe is made with juicy marinated grilled chicken breasts topped with a homemade cherry tomato bruschetta.
Course Dinner, Main Course
Cuisine Italian
Keyword grill, tomatoes
Prep Time 15 minutes
Cook Time 15 minutes
Marinate Time 18 hours 30 minutes
Servings 2 people
Calories 514kcal


  • Indoor or outdoor grill


Marinated Chicken

  • 1 lb. chicken breasts
  • 2 tablespoons olive oil preferably extra virgin
  • 2 tablespoons balsamic vinegar
  • 1/2 teaspoon Italian seasoning
  • 1/8 teaspoon pepper
  • 1/8 teaspoon salt

Cherry Tomato Bruschetta

  • 1 pint cherry tomatoes
  • 1.5 tablespoons red onion minced
  • 2 cloves garlic
  • 1 tablespoon olive oil preferably extra virgin
  • 1 tablespoon balsamic vinegar
  • 2 tablespoons fresh basil minced
  • salt and pepper to taste


Marinate the Chicken

  • Set the chicken breasts in a rimmed dish or baking pan. Drizzle with olive oil, vinegar, and seasonings, and turn to coat the chicken on all sides. Set it aside for 20-30 minutes to marinate, or cover and set in the refrigerator for up to 18 hours.

Make the Bruschetta Topping

  • Dice the tomatoes, mince the garlic, onion, and basil.
  • Optional Step: Lightly sauté the garlic in a small skillet in olive oil for about 3 minutes. This will take some of the harshness out of the raw garlic.
  • Mix the tomatoes, garlic, onion, basil, oil, vinegar, salt and pepper together in a bowl. Set aside or cover and keep in the refrigerator until you’re ready to use it.

Cook the Chicken

  • Grill: Preheat a gas grill to medium heat, about 375°F (~190°C). Set the chicken breasts on the grill, cover, and cook for about 7 minutes without moving them. Gently turn the chicken once, close the grill, and cook for another 7-8 minutes.
  • Stovetop: Heat about a tablespoon of oil over medium heat in a large skillet. Add the chicken breasts and cook 6-7 minutes without moving them. Flip the chicken breasts and cook for another 6-7 minutes, until cooked through.
  • Air Fryer: Preheat the air fryer to 350°F (~177°C). Set the chicken breasts in the air fryer basket with a little space between them. Close and cook for about 10 minutes, then turn the chicken breasts over. Close and cook for another 10 minutes until cooked through.
  • *Note: Cook time will vary depending on the size of the chicken breasts and heat source. Use a meat thermometer to check that the internal temperature of the chicken breasts has reached 165°F (~74°C).
  • Remove the chicken breasts and set them on a plate to rest about 4-5 minutes.

Assemble and Serve

  • Set the chicken on a plate. Spoon the bruschetta mixture on top of the chicken, then sprinkle with a little more balsamic vinegar or balsamic glaze, salt to taste, and extra basil.


To store leftovers: Transfer the leftover chicken and bruschetta to an airtight container or zip top bag. Store in the refrigerator for 3-4 days.


Calories: 514kcal | Carbohydrates: 15g | Protein: 51g | Fat: 27g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 145mg | Sodium: 441mg | Potassium: 1402mg | Fiber: 2g | Sugar: 10g | Vitamin A: 1234IU | Vitamin C: 57mg | Calcium: 58mg | Iron: 3mg

Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Grilled Bruschetta Chicken Recipe

Source: diabetesdaily.com

Community Table: Nutrition, Health + Wellness in the Black Diabetes Community

This content originally appeared on Beyond Type 1. Republished with permission.

By JDRF-Beyond Type 1 Alliance

During our second Community Table discussion, Beyond Type 1 sat down with a group of experts and community members to discuss nutrition, health, and wellness in the Black diabetes community, and share helpful resources and perspectives. Watch the discussion in full!

Speakers included:

  • T’ara Smith, who served as the moderator for this event, was originally diagnosed with type 2 diabetes in 2017 but was re-diagnosed with LADA diabetes in 2019 and is Senior Manager of Beyond Type 2.
  • Keith Crear, who has lived with type 2 diabetes since 2017, is a sports photographer and multimedia specialist.
  • Alexis Newman, who has had type 1 diabetes for 37 years and is a registered dietician.
  • Dex Geralds, who has had type 2 diabetes since 2016 and works as a personal trainer and CrossFit coach.
  • Joy Ashby Cornthwaite, a dietitian and a certifies diabetes care and education specialist.

Partial transcript of conversation below, edited for content + clarity.

What does wellness mean or look like for you, and has your diagnosis changed the way that you live?

Dex: It’s balance. I know a lot of times when I’m with people who don’t typically know about diabetes, there’s a lot of things surrounding food that they believe I cannot have at all. Once you find the balance, you’re able to still eat some of the things that you’re eating before your diagnosis, maybe not at the same amount that you were eating before. Just finding balance with the way you eat, balance in the way you exercise. Whether it’s like myself who exercise maybe two hours a day or just going out for a 15-minute brisk walk. Just finding balance in what comes with that. The last thing in balance is just your mental health and making sure you check in with yourself and your feelings and your emotions and figure out what brings you happiness and joy.

Keith: It is a balance. It’s knowing what to eat, what not to eat, what to consume, when to consume it. Exercise is very, very important.

Alexis: For me, what it looks like is making sure that I am well, not only with how I’m eating, but also exercise. Making sure I’m honest and checking in with my friends and family, my support system, too. Also, the spiritual aspect of it. I’m a Christian, so making sure I’m connected in the sources that I feel encouraged in. When one of those are kind of out of whack, I don’t feel well.

Joy: I think of health on a continuum, and I encourage that in every day. In my family life, in my personal life, but also for those who I help to balance their journey with diabetes because everyone has their own journey and their whole complete individual. When someone comes to a session with me, I find out where on the continuum you are and what can we work on today? It has to come from you. It has to be what you want and not necessarily what I want. But I’m going to use my skills to get you to where you need to be.

What misconceptions have you encountered pertaining specifically to Black people with diabetes when it comes to fitness? What is some of the ways that you’ve helped your Black clients move past those stigmas and misconceptions?

Dex: The biggest thing is support in our community and in the world in general. If you’re overweight you get looked down upon and that can add to depression and lead to worse things. I know a big term going on right now is “unlearning” and taking everything, looking at it through a different scope, and then figuring out what brought you to this point and then what can I do to change this. It’s not just a one-stop shop kind of thing. It’s going to take a while for you to start to see changes for the most part. You have to create these better habits and getting through that way.

Learning to love yourself is vital, and when you learn to love yourself you want to do the things that’s right for you and you’re going to quiet that outside noise and put your blinders on and work for yourself and not think about the negative things that you might be getting from someone else. My family has a history of diabetes and obesity. My oldest sister, she’s lost 150 pounds now, but still just over 400 pounds. I remember things people would say to her growing up. Now that I support her and my family’s supporting her, she’s been on this incredible journey and losing weight because now she feels confident enough to do the things that once scared her or felt ashamed about. Being able to conversate and talk to my sister, or just clients in general, I’ve been able to learn what’s going on and been able to apply that to them in their journey in fitness.

Alexis: The kind of things that I’ve seen is that they believe that people think they’re lazy so they don’t want to push through that because they’re afraid of what people are going to think. I’ve also seen the fear of not knowing what to do overtake them in my discussions with my patients. Another idea is that they have this perceived idea of what exercise looks like, so really breaking it down into bite-sized pieces of like, “Look, as long as you’re like being consistent with the movement, whatever you choose to do, you can add on time, you can add on intensity. But, as long as you’re out there trying to move.” Those are the things that I have conversations with my patients about in terms of fitness.

Another thing too, is that an ideal weight of someone who’s African American may not be similar to another culture or race. We need to keep that in mind as we are discussing food, nutrition, health, and weight that the ideal weight that a doctor may have for you may not be appropriate. I think that needs to be said and also needs to be addressed when we’re talking to these patients about weight and health and glucose numbers and things like that.

Joy: When it comes to fitness, one of the great disservices, especially for the Black community, is to tell people that they need to lose weight if they’re moving. For many people who are living with diabetes, movement doesn’t always equate to weight loss. It also doesn’t always equate to better blood glucose values.

There’s a lot of things that go into thinking about exercise. When you’re telling someone that it’s going to make them better to exercise and they’re saying that their blood glucose is either crashing or going up way too high with exercise there’s a disconnect. You haven’t heard what they’re saying to you. You need to find out what people are experiencing in their exercise journey and then address those things and say, “Look, you may not lose weight, but let’s check your blood glucose before and after.” Celebrate the win over either the hyperglycemia that you have been feeling or the hypoglycemia that you were feeling if you didn’t pre-exercise meal or whatever reason. Celebrate the win that is more than weight.

How can we celebrate our culture or different types of Black cultures throughout the year, not just during Black History Month?

Joy: Support each other. I know for years I felt like I was the sole person saying, “Black people aren’t making ourselves sick with diabetes.” We need help. We need medications. We need diabetes health care and management. We need to know how to take care of ourselves and we don’t have to do that alone. Whatever we need to do we need to support each other and do it together and then we’re louder.

Dex: Our culture is so vast and rich, and it needs to be shared every day and whatever way possible. Whether it’s through social media or just through conversation or the way you dress, the way you wear your hair. It just needs to be expressed and be out there for people to see and enjoy and learn. I love my culture so much.

Alexis: Buy Black. There are so many amazing Black companies, I’ve been focusing on and amplifying those businesses on social media and telling my friends. I’m in a friend group and we’re talking about face care. I’m like, “All right, I’m using this” and they’re using this Black company. We’re just sharing information of these amazing Black companies that are out there. If we can’t do that, then no one else is going to. It’s really important to invest in Black businesses because they’re everywhere.

T’ara: Yes, please support Black businesses that you see, especially in the diabetes community. There’s so many Black people in the diabetes community who have businesses and organizations who could use amplifying on your social platforms. That social sharing could do a whole lot because you never know who can see their products, so please amplify it.

Keith: Constant delivery of content from Black creators. Constantly delivering things from Black history that could be done every day. The way you wear your hair, the clothes. Just something that constantly keeps it in the public eye so it’s not condensed down to just one month. There are a lot of people out there that are doing it and it’s always great to see that. If more of us continue to do that it’ll shift the narrative and it will shift the visual aspect of how we’re seen in society as a whole.

Source: diabetesdaily.com

How to Treat Lows Without Sabotaging Your Diet (or Your Blood Sugar)

Diabetes is basically a never-ending test of willpower, and there are few tests more frustrating than properly correcting a hypo. Your challenge: consume just the right amount of sugar, enough to pull your blood glucose into a safe range, but not too much to send it high. This exercise will be performed under immense stress and in an impaired mental state, and may require advanced math skills and superhuman self-restraint.

We’ve all been there—hypoglycemia hits you like a ton of bricks and leaves you weak-kneed and trembling, and your body is screaming at you for the one thing it needs: sugar! It can feel like every bone in your body is pushing you towards the snacks, and before you know it you’re shoving food into your mouth, blowing way past the modest amount of carbs you actually needed.

Binge eating during a hypo admittedly feels great for a few minutes, but it almost always ends in regret. That blood sugar is about to skyrocket back up to the stratosphere, and might require an insulin correction to bring it back down again, triggering the dreaded rollercoaster. Not to mention what your emergency indulgence might have done to your diet—people with diabetes are not generally known to reach for the healthiest treats when fixing a hypo.

The standard advice, the so-called “15-15 Rule,” is a fine starting point, but advanced diabetes management can benefit from a more subtle approach.

Here are some strategies that might help you treat blood sugar lows without sabotaging your blood sugar or your diet:

Go Boring

The yummier your hypo solution is, the more likely you are to overeat. As fun as it is to use a mild hypo as an opportunity to indulge, this is exactly the wrong time to dig into that box of cookies you’ve got squirreled away. Save those treats for a time that your blood sugar is acting predictably and you can bolus responsibly.

It’s much better practice to view the food or drink you consume to correct a hypo as medicine. Because that’s exactly what it is, a medically vital intervention to be dosed precisely. Hypoglycemia is a serious business.

So, go boring with your hypo rescue solution, the more boring, the better. One reason that experts recommend glucose tabs is that they don’t really taste all that good. That’s a feature, not a bug: medicine isn’t supposed to taste good.

Listen to Your Body – But Not Too Much

The classic symptoms of hypoglycemia—shakiness, hunger, and so on—constitute a critical warning system that you should heed seriously and quickly. (The unlucky minority of patients with diabetes that can no longer feel these symptoms are at a greatly enhanced risk of severe hypoglycemia.)

But as soon as you’ve ingested the proper amount of carbohydrates, it’s time to start ignoring those body cues. You may still feel awful, but you need to let the sugars in the food you’ve eaten get into the bloodstream. The standard advice from medical authorities is to wait 15 minutes before checking your blood sugar, and only then think about applying another dose of carbohydrates.

An early study of this topic showed that people with diabetes that treated their hypos by eating “until they felt better” had A1c’s 0.5% higher than those that scrupulously avoided overeating. That’s a huge difference.

Know your Carb Count

Individual candies and glucose tabs are great because the portions are controlled and identical. A single Skittle is always about 1gram of sucrose, every time. Cereal or orange juice? Not so easy to be precise, unless you have the rare presence of mind to break out the measuring cups or kitchen scale during hypoglycemia.

Understand Your Glucose Trends

The standard recommendation of 15 grams of carbs to treat a low may be more or less than you need, depending on how quickly your blood sugar is moving.

If you have a load of fast-acting insulin on board, or if you’re in the middle of an exercise, you might already know that you need more than just 15 grams. A continuous glucose monitor and its trend arrows can make this decision even easier to make.

Alternatively, if your blood glucose level is fairly steady and there’s no reason to suspect that it will drop precipitously, just a few grams of sugar may be all you need to bump it back up into a safe area.

Avoid Fats

When you opt for more complex snacks than simple sugar candies—say chocolates, cookies, or potato chips—you’re usually letting a lot of fat come along for the ride. Those fats might taste good, but they’ll probably just slow down the absorption of the carbohydrates. The longer it takes for your blood sugar to rise, the longer it leaves you in uncomfortable, ravenous limbo, making it more and more likely that you’ll overeat.

And it should go without saying that those added fats are not doing much good for your diet. There’s not a dietary authority on earth that wants you to reach for that sweet, starchy junk food.

Avoid Fructose

The juice box has been a mainstay of hypoglycemia treatment for decades, especially for kids, but it’s not actually the best option for speedy corrections. Why not? Fruit and fruit juices have more fructose than glucose, and fructose, which first has to undergo fructolysis in the liver, is metabolized more slowly. Several studies have found that fructose’s treatment effectiveness is “significantly lower” than that of sucrose or glucose.

It’s also an unfortunate fact that the healthier a fruit product is, the less appropriate it probably is for hypoglycemia treatment. For one thing, less-processed fruits, juices, and snacks are more likely to contain fiber. That’s certainly healthy in other circumstances—fiber slows the absorption of sugar—but in a hypo emergency it’s exactly what you don’t want.

Fructose is found primarily in fruits; manufacturers also use it as an additive in many mass-produced food products, often in the form of high-fructose corn syrup.

Binge Healthy Food

Sometimes it seems impossible to restrain from eating. In those moments, you can opt to “binge” on food that you know won’t sabotage your diet or your glycemic management. Take the appropriate dose of sugar or carbohydrates first, and then stuff your face with a lower-carb food that you won’t feel guilty about overeating: try crunchy veggies, almonds, or a source of lean protein like smoked turkey. Sometimes I reach for cheese, which is probably not ideal, but at least I know that it won’t spike my blood sugar.


Hypoglycemia too often compels people with diabetes to overeat, which is almost always bad for blood sugar management, diet, and overall health. You should look at your hypo correction snack as a type of medicine, to be dosed quickly and precisely.

Source: diabetesdaily.com

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