6 Healthy Snack Recipes Your Kids Will Enjoy

“What’s for snacks?” With your kids spending more time at home during this pandemic, you’ve probably heard them ask this question 239 times in a month. While there are nutritious options in the market, below are recipes you can try at home (with them if you need another activity to keep them entertained).

Sugar-Free Fruitless Fruit Snacks

Your kids would have no idea that these tasty jellos are not made with fruits. What’s the secret ingredient? Caffeine-free, flavored herbal tea! These snacks are so easy to make, and you’ll have fun creating those cute shapes with molds or cookie cutters. Yes, this can be an enjoyable kiddie kitchen activity, too.

pecan crackers

Photo credit: Jennifer Shun

Pecan Crackers

Pecans, nuts that are excellent sources of fiber, protein, and copper, make these savory and nutritious crackers a better alternative to store-bought ones. These snacks go well with sharp cheddar, apple butter, or a slather of warm brie. And if you need an interesting trivia to share with your kids while they enjoy their bite, here’s one: Pecans are the only tree nut native to North America.

oreo chaffles (1)

Photo credit: Lisa MarcAurele

Oreo Chaffles Recipe

Do you know a kid who doesn’t love Oreos? Probably not. Those classic cookies are a real treat for children, but if you’re looking for a low-carb alternative, this recipe is what you need. “They are deliciously chocolatey inside, and the creamy topping is very much like the cream filling in an Oreo cookie – without all the unneeded carbs,” says the author.

Chocolate Zucchini Muffins

The title tells us what to expect: veggie-infused snacks that can satisfy anyone’s sweet tooth. Top the muffins with chocolate chips for more chocolatey goodness. Since this is a guaranteed favorite, you can make this recipe in a big batch and store them properly in the freezer.

strawberry fat bombs

Photo credit: Laura Miner

Strawberry Cheesecake Fat Bombs

These fat bombs taste like mini strawberry cheesecakes. They are low-carb and so easy to make with just four ingredients. Using freeze-dried strawberries is key to making these rich and creamy scoops extra flavorful. You can use fresh or frozen strawberries, but they can be watery.

Snack Bars

Anyone can enjoy these healthy snack bars. You can make this with pecans, macadamia nuts, or any keto-friendly nuts. With its sweet and salty taste, nutty flavor, and crunchy texture, you might want to prepare extra servings and keep them in an airtight container for up to 1-2 months at room temperature. No-hassle storage, easy to grab when you’re on the go.

Which of these snacks are you adding to your meal plan? We would love to hear your thoughts in the comments.

6 Healthy Snack Recipes Your Kids Will Enjoy

Source: diabetesdaily.com

Top 5 Food Chains to Hit for Healthy Meals During Your Summer Travels

Summer means a lot of things to a lot of people: no school, rising temps, vacations, road trips, and yes, sometimes lots of extra time in the car.

Fast-food chains are usually pretty bad for both waistlines and our health, and they can pose a particularly hard challenge for those living with diabetes, given how difficult it can be to manage fatty, carbohydrate-heavy food. But the fast-food scene has actually gotten a lot healthier in recent years. Americans are demanding more healthy options, a trend that is especially welcome for those of us with diabetes.

The next time you hit the road for your summer vacation, check out these 5 top food chains for a healthy bite that won’t bite back.


The once small, novel coffee shop heralding from the west coast is now ubiquitous in most of America’s cities and towns. A morning stop for coffee and breakfast does not need to ruin your healthy eating plans, however. There are many good options for a healthier meal at Starbucks, some of which include:

Create your own low-carb drink: If you want to go low-carb, opt for items like their iced-teas, iced-americano, cold brew, doppio espresso, or a simple iced-latte (choose low-fat milk or opt for alternative milks like almond, soy, oat, or coconut) made without any added sweetener for a healthier beverage.

Check out our diabetes-friendly Starbucks drinks, or get creative with off-the-menu items such as the Keto White Drink: simply ask for unsweetened peach citrus white tea (iced), add heavy cream, 4 pumps of sugar-free vanilla, no water, and light ice. Voila! A delicious drink that won’t derail your blood sugars.

Protein Box: Starbucks is really trying to emphasize healthy eating with their line of protein boxes, and there are many choices that are especially diabetes-friendly. Choose from protein sources like chicken, nuts, hard-boiled eggs, salami, and cheese:

Starbucks protein boxes

Starbucks protein boxes

Sous Vide Egg Bites: These luxurious little soufflés carry plenty of protein and a maximum of 10g net carbs. Choose from Kale & Portabella Mushroom, Bacon & Gruyère, and Roasted Red Pepper.

Starbucks also carries quick grab-and-go options like string cheese and protein bars for snacks as well.


Chipotle originates from Denver, Colorado, but has quickly grown to become one of the most popular Mexican fast-food restaurants across the United States. Their emphasis on fresh ingredients with custom-made options makes this a healthy eater’s dream stop, and the chain has long been a favorite of paleo, low-carb and ketogenic eaters. Some particularly healthy options include:

Custom Salad Bowl: Skip the tortilla and opt for a salad. Layer your bowl with greens instead of rice for fewer carbohydrates, and load up on a protein of your choice. Chipotle offers veggies, beans, and all the fixings (why not choose a hearty scoop of guacamole?)

The choices are dizzying. Not sure where to start? There are also some pre-made salad mixes, called Lifestyle Bowls, including several Keto options.


The establishment once known only for its burgers, fries, and shakes has expanded its menu to include a lot more salads and healthy options in recent years. You’ll be impressed to see just how many great salads Wendy’s has today. Some of the better choices at Wendy’s include:

Parmesan Caesar Salad: With no croutons, this salad comes keto-friendly without any modifications. This isn’t just a side – the salad is loaded with grilled chicken and has only about 4 grams of net carbs per serving.

Southwest Avocado Salad: Grilled chicken, bacon, avocado and southwest ranch dressing: all told, it’s 560 calories, and only 10 grams of net carbs.

Other options include the chili and surprisingly wholesome oatmeal bars and side portions of apple and strawberries.


Although famously closed on Sundays, Chick-fil-A is an excellent option if you’re looking for a healthier lunch or dinner on the go. Some recommendations for this stop include:

Grilled Chicken Nuggets: Not much beats the healthy lean protein in a grilled chicken breast – you can eat your fill of this side dish, and choose dipping sauces.

Kale Crunch Salad: Wow! Did you ever think you’d see something this healthy on a fast-food menu? A hearty salad of raw slices kale and cabbage, served with roasted almonds and a lean vinaigrette.

Chick-fil-A also has many other salads, chicken wraps, fruit cups, yogurt parfaits, and grilled chicken sandwiches.

Boston Market

Boston Market is a great stop for the whole family, if you’re craving a more home-cooked feel during your road trip. Here are a few good options to choose from:

Caesar Salad: A low-carb count and a huge amount of protein make this an excellent option for someone who’s looking for a lighter meal that will have staying power on the road while not disrupting blood sugar levels.

Quarter White Rotisserie Chicken (skinless), and Steamed Vegetables: This is a powerhouse meal that meets all needs: protein, fiber, and a minimal amount of carbohydrates.

You can also add corn to the meal, if you’re feeling a little something sweeter (which will add 20 g of carbohydrates but also an extra 5 g of fiber). Skip the cornbread and you have a perfectly balanced meal.

Eating on the road can be hard, but fast-food restaurants are working diligently to meet the shifting eating patterns and needs of Americans, and people with diabetes get to benefit, too! Try out these healthy meal and snack ideas for a healthier road trip with fewer blood sugar roller coasters along the way. And cheers to summer!

Source: diabetesdaily.com

Sugar-Free Pickled Red Onions

This content originally appeared here. Republished with permission.

Pickled onions are my absolute favorite condiment, something I always keep in the fridge.

Maybe it’s the tangy, sweet taste, maybe it’s the crunchy texture, or maybe it’s that beautiful pink color, but these pickled onions are a kitchen staple.

Adding pickled red onions to even the simplest dish just adds something special, and guess what else? There is no sugar added. Yup, sugar-free pickled onions do exist, and they are awesome!


pickled red onions recipe


Sugar-Free Pickled Red Onions

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Enjoy these pickled onions with eggs or on salads, tacos, sandwiches, or wraps. It's keto-friendly and Whole30-compliant, with no added sugar.
Course Condiment
Cuisine American
Keyword onion
Prep Time 15 minutes
Waiting Time 12 hours
Total Time 12 hours 15 minutes
Servings 2 cups
Calories 63kcal


  • 2 small red onions or 1 large
  • 1/2 cup apple cider vinegar preferably raw unfiltered
  • 2 tbsp lemon juice freshly squeezed, approx 1/2 lemon
  • 1 1/2 tsp sea salt
  • 1/4 tsp peppercorns
  • 1 clove garlic optional


  • Add all ingredients but the onions to a mason jar and stir well.
  • Peel and slice the red onion (I prefer to slice thinly, but feel free to do this to your preference).
  • Add the onions to the mason jar, pressing down into the apple cider mixture until they’re submerged. If you need to, top off with a little extra apple cider vinegar until all the onions are covered.
  • Mix well or cover and shake, then set it in the fridge overnight.


Quick Pickled Onions: If you need the onions in a hurry, slowly heat the apple cider vinegar before you pour it over the onions. Cover and set on the countertop for one hour.

To Store: Store in an airtight glass container for up to 2 weeks in the refrigerator.

Optional Flavor Varieties:

  • Spicy & Sweet Pickled Onions: Add a few thin slices of habanero or jalapeño and two orange segments.
  • Zesty Garlic Pickled Onions: Add 3-4 cloves of garlic
  • Mediterranean Pickled Onions: Stir in 1/4 tsp. dried oregano and 1/4 tsp. cumin
  • Mexican Pickled Onions: Substitute lime juice instead of lemon juice and a few sprigs of cilantro
  • Thai Inspired Pickled Onions: Add a dried Kaffir lime leaf or a pinch of kaffir lime powder and a small piece of peeled ginger


Calories: 63kcal | Carbohydrates: 6g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 1752mg | Potassium: 204mg | Fiber: 2g | Sugar: 3g | Vitamin C: 14mg | Calcium: 25mg | 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.

Sugar-Free Pickled Red Onions Recipe

Source: diabetesdaily.com

Spotlight on Artists: Expressing Life with Diabetes Through Art

By Lauren Ziminsky

The Myabetic Diabetes Art Show, presented by Medtronic, is a virtual gallery event airing exclusively on Myabetic Diabetes TV on July 17th at 5PM Pacific Time/8PM Eastern Time. Hosted by Michelle Hale (@globaldiabetic), this event will spotlight 16 talented artists from around the world who express their unique experiences and emotions of living with diabetes through art.

Featured artists include:

Ana Morales (@anamoralesart) Virginia, United States

“I create diabetes art as a way to practice mindfulness and to process and cope with the challenges of living with a chronic illness. I also do it to advocate for diabetes awareness and access to insulin for all.”

Dana Swann (@glucose101) New York, United States

“This is my way of showing others it’s okay to have a difference, to have a disability, and to share it. When we are transparent, then we can find connection, and when we connect, we can appreciate each other and build respectful relationships with all kinds of people.”

Channy Blott (@silentchanny) Alberta, Canada

“As a deaf artist, I would often represent sign language or deaf issues. However, whenever I see stereotypical diabetes images and jokes, I’m sad knowing the illness is underrepresented. While many fantastic deaf artists exist, I feel most comfortable and motivated to visualize diabetes, knowing my art will make people’s day.”

David Mina (@type1livabetic) California, United States

“I create diabetes art because that is my creative outlet for living with diabetes daily. Ever since I was a kid, I have always loved art and design, so when I was diagnosed with diabetes, I applied my feelings towards this disease into my art and design work.”

Filipe Miguel (@filipemiguelart) Massachusetts, United States

“Creating works about diabetes has helped open conversations that raise awareness and dispel myths.”

Diababe Life (@diababelife) Ohio, United States

“It’s difficult to describe what it’s like to live with diabetes. Art is how I share my personal experience and try to connect with the community.”

Gina Pillina (@gina.pillina) Puebla, Mexico

“I used to be angry at my diabetes, then I found out I could tell what I felt through drawings. What I like to do is to inform people about type 1 diabetes but in a funny way. Making people laugh helps better to understand and to remember important facts.”

Vibhati Sharma Ontario, Canada

“Creating art on diabetes helps me channelize my fear and frustration of living with chronic disease. However, I do want to create art to educate the community about type 1 diabetes. I was diagnosed in India, there is no proper education and awareness which makes it difficult to live with this condition.”

Jenna Cantamessa (@typeonevibes) Queensland, Australia

“Diabetes is portrayed as a ‘bad’ disease in our society and it’s so important to make something beautiful of it for those living with it. When people tell me that they have hung my art on their wall because it motivates them every day – it gives me a purpose. If my art can help one person a day, whether it is to make them laugh smile or just get them through another day knowing they’re not alone, I will keep making diabetes art.”

Katie Lamb (@katie_t1d_artxox) Nottingham, England

“Creating diabetes art started as a method of expressing all the emotions that come with diabetes- I was really struggling and art became my voice. Now, art allows me to connect with other diabetics in the community to represent and empower friends from all over the world.”

Matthew Tarro (@matt.taro) California, United States

“I can see and create things that other people cannot or have not tried. There are no boundaries – keep pushing the envelope and taking risks.”

Michael Natter (@mike.natter) New York, United States

“Art is a catharsis for me. It is a means of expressing myself when no words can. I also hope that my art serves as positive reminders to others that living with diabetes does not limit you or make you lesser, but instead it can just be a part of our lives and in some cases, be a catalyst for positivity.”

Miranda Rylewski (@insulinwitch) Sydney, Australia

“I started creating art as a way to build a relationship with my diabetes as I’d never had one before and completely ignored it which was leading to serious complications. I genuinely believe this art saved me from a very sick future.”

The Diabetic Survivor (@thediabeticsurvivor) Scotland, United Kingdom

“I create diabetes art to bring some joy and happiness to the diabetes community, touching certain aspects of the ‘diabetes world’. At the end of the day, there are certain things that only another person with diabetes would understand.”

Weronika Burkot (@typeone.bluesugarcube) Brussels, Belgium

“I create diabetes art to support and inspire the diabetes community, raise diabetes awareness, and show my unique perspective on life with type 1 diabetes.”

Zoey Stevens (@zoeystevens) California, United States

“I create diabetes art to help people figure out how it makes them feel or gain some insight about what it is. A picture is worth a thousand words, so it is always fun to see how people interpret a painting. And it is a great way to start a dialogue about the disease.”

Watch how each artist communicates their story of living with diabetes through art while inspiring and connecting the global diabetes community. This virtual gallery event will be broadcasted on Myabetic Diabetes TV on July 17th at 5PM Pacific Time/8PM Eastern Time. Myabetic Diabetes TV is available worldwide on Apple TV, Roku, Amazon Fire, iOS, Android TV, Google Play and on the website myabetic.tv.

More information available on www.myabetic.com/art-show. Want to share this on your website/blog and need additional images? Email artshow@myabetic.com

Source: diabetesdaily.com

There’s a Diabetes TV Channel Now

Ready or not, here it comes what must be the world’s first television channel dedicated totally to diabetes.

Myabetic Diabetes TV is up and running – you can find it today on Apple TV, Roku, and all other major streaming platforms. You can also watch directly on the Myabetic website.

You might be surprised at the wealth and diversity of content that the channel already has: over 60 original episodes, most of which are under 15 minutes long.

The flagship show is Real Talk, a talk show with a roundtable format that addresses specific diabetes topics. There are multiple panels (“Women with Diabetes,” “Parents of Children with Diabetes”); each has recorded at least a handful of episodes on different topics of interest.

There’s also plenty of lifestyle content:

· Three cooking shows, featuring the successful food bloggers of T’ara Talks Food and The Hangry Woman and the guys from the plant-based Mastering Diabetes program.

· Three exercise shows, each hosted by a professional trainer with diabetes.

· Ever wondered how to DJ with diabetes? Wonder no more. That’s one of the handful of practical videos the channel has produced.

· There’s even a crafting program named “Glucose and Glue Sticks.” Now you too can create your own DIY diabetes supply box.

Most surprising of all, perhaps, are the multiple spoof videos, including “The Bachelor with Diabetes” and a western, “The Ballad of the Diabetic Desperado.” These are short videos with high production values and a very, very corny sense of humor with clear viral potential. There’s also a cartoon for kids, “Chasing Unicorns.”

Myabetic Diabetes TV can get silly, but it can also get serious: two documentaries explore the experiences of people living with type 1 diabetes in Uganda and in an Iraqi refugee camp.

The new channel is the project of Myabetic, a diabetes lifestyle brand best known for its stylish bags, wallets, and travel cases, all designed to hold your glucose management paraphernalia and look good doing it.

“Myabetic Diabetes TV debuts beautifully produced films and TV shows that are unlike anything you’ve seen in diabetes,” said Myabetic founder Kyrra Richards. “By showcasing diverse perspectives and sharing authentic and relatable stories, we hope that people living with diabetes and their loved ones watch Myabetic Diabetes TV and feel less alone.”

The channel is sponsored by Tandem, and is free for all to watch. All of the regular shows have produced at least a few episodes already. Why not give it a shot?

Source: diabetesdaily.com

Purple Cabbage and Carrot Slaw

This content originally appeared here. Republished with permission.

Summer cookouts are back, baby! And I’m celebrating by cooking all the good stuff, like this purple cabbage and carrot slaw.

It’s crunchy, sweet, lightly spicy, and tangy, so it hits all the high points, and it’s just perfect on a hot summer day. Best of all, there’s almost no work required to make it–just prep the veggies, mix, and enjoy!

Now if you know me, you probably already know I’m a fan of bright side dishes. I make some good ones, too, like my broccoli slawpickled cabbage, or corn salsa, and more!

But today, since I’m grilling pork tenderloin, I’ll be making this cabbage slaw to serve with it. The creamy, tangy dressing goes beautifully with a rich bbq sauce, and the crunchy veggies perfectly compliment the tender meat.

Purple Cabbage and Carrot Slaw


Purple Cabbage and Carrot Slaw

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This purple cabbage and carrot slaw is a crunchy, tangy, and lightly spicy side dish, perfect for summer cookouts!
Course Side Dish
Cuisine American
Keyword cabbage
Servings 6 servings
Calories 107kcal


  • 1/2 purple cabbage medium
  • 3 carrots medium
  • 1/2 – 1 jalapeño
  • 1/4 red onion thinly sliced
  • 2 cloves garlic
  • 1 tbsp fresh cilantro minced
  • 1 tsp dijon mustard
  • 3/4 cup mayo or more to taste
  • 1 tbsp apple cider vinegar
  • 1/2 tsp salt
  • 1/2 tsp pepper


  • Use a mandolin or sharp knife to thinly slice the cabbage. Use a box grater to shred the carrots.
  • Mince the red onion, garlic, jalapeño, and cilantro.
  • Add all ingredients to a large bowl. Toss to combine and mix the slaw well. Season to taste with salt and pepper.
  • Keep the coleslaw covered and refrigerated until you're ready to eat! For best results, let it sit for at least 2 hours.


To store leftovers: Transfer leftovers to an airtight container and store in the refrigerator for 3-5 days. If using homemade mayonnaise, consume within 4 days.


Calories: 107kcal | Carbohydrates: 12g | Protein: 2g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 4mg | Sodium: 452mg | Potassium: 301mg | Fiber: 3g | Sugar: 5g | Vitamin A: 5935IU | Vitamin C: 46mg | Calcium: 48mg | 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.

Purple Cabbage and Carrot Slaw Recipe

Source: diabetesdaily.com

The Healthiest Choices at the 10 Biggest Fast Food Chains

Fast food: so temptingly convenient, but so fraught with danger. Most fast food joints specialize in exactly the sort of starchy, crispy, greasy food that people with diabetes are supposed to avoid. Nothing triggers those frustrating sticky blood sugar highs like the delicious blend of fat and carbs found in pizza or French fries. And it doesn’t help that they’ve been loaded with lip-smacking sodium, expertly engineered to keep you reaching for more—and why not order a large soda to wash it all down?

There’s no doubt about it, a fast food menu can be a minefield. But despite some notable recent setbacks—like in 2020, when McDonald’s discontinued its salads—the fast food options for healthy eaters are mostly growing. And as diners continue to demand more healthy options, it means you’re less and less likely to get a weird look when you ask for a lettuce-wrapped burger.

We’ve ranked America’s ten biggest fast food chains, from the healthiest to least healthy, and selected the best diabetes-friendly option at each one.

#1 – Panera Bread

Panera Bread must be the only major chain that specializes in food that most Americans would identify as healthy. The chain has grown like crazy in the last decade, proving that we can crave more than just grease and sugar. And while you might not guess it from a restaurant with the word “bread” in its name, it’s also a great option for people with diabetes. There’s a beautiful variety of low- and medium-carb salads and soups, some of which don’t need much customization at all. Skip the pastries—and don’t even think about the mac & cheese bread bowl—and you’ll probably do just fine.

Best choice:

It’s tough to beat a classic Caesar Salad with Chicken. This dose of delicious lean protein only has about 500 calories and 17 grams of net carbohydrates, even with the croutons included.

#2 – Chipotle

Chipotle stands alone in the fast food landscape as an exemplary keto-friendly option. It’s always been easy to customize your order at Chipotle, and as a result the chain has been popular with the low-carb crowd for years. (Double protein? No problem.)

Chipotle has always prided itself on using high quality ingredients prepared fresh on the premises. While doctors may bristle at the characterization of sour cream and slow-cooked carnitas as “healthy,” at least we can be sure that they’re not likely to spike your blood sugar. And Chipotle has embraced the carb-avoiding community to a unique and commendable degree: the latest innovation is cauliflower rice, launched nationally in January 2021.

Best choice:

For easy one-click ordering, choose from Chipotle’s line of “Lifestyle Bowls,” including several different Keto Bowls. Or start with a Salad, which swaps the Burrito Bowl’s white rice for lettuce, and add whichever ingredients you feel comfortable with.

#3 – Subway

It’s very easy to eat low-carb at Subway—any time you can see your food assembled in front of your eyes, it’s going to be easier to control what ends up in your body. Subway has also recently Chipotle-fied their menu and now offer a selection of salads and protein bowls.

Best Choice:

The Black Forest Ham Protein Bowl has only 9 grams of net carbs, and less sodium than other dishes in the category, along with a ton of chopped veggies.

#4 – Wendy’s

Wendy’s has several healthy options, at least as far as fast food burger joints go, and is easily a better choice than the more popular burger chains coming next on this list. The chain offers multiple salads, both as entrees and sides, and savory wraps. (And you can always order a burger without the bun.)

Source: Wendy’s

Best Choice:

The Southwest Avocado Salad is a complete meal that doesn’t require any fuss when you order it. Grilled chicken, bacon, avocado and southwest ranch dressing: all told, it’s 560 calories, and only 10 grams of net carbs.

#5 – Taco Bell

Tortillas everywhere means blood-sugar spiking simple carbs can be tough to avoid here. Taco Bell is one of several joints on this list that have recently de-emphasized salads, but in this case it’s not much of a loss, as the salads here tended to just be tacos and burritos in a slightly different shape. But Taco Bell has always been happy to customize your order, and a newer menu addition has really opened up the possibilities.

Best Choice:

The Power Menu Bowl is Taco Bell’s attempt at Chipotle-style fare, and they want you to customize your order. You can go light on the rice and beans, or omit them entirely, add extra meat: whatever you’d like.

#6 – Chick-fil-A

You might be surprised to learn that the crispy chicken juggernaut, not often associated with prudent dining, has openly courted keto diners. Chick-fil-A has grilled chicken sandwiches and several salad options, and it’s an easier place to find healthy choices than you probably imagined.


Source: Chick-fil-A

Best Choice:

Perhaps the single healthiest entry on the entire list, and certainly the simplest, Chick-fil-A’s Grilled Nuggets are pretty much just chunks of marinated chicken breast, served fresh off the grill. Okay, meat on a plate isn’t terribly exciting, but combine with a side salad and some less sugary dressing—try the buffalo or ranch sauces—and you’re in business.

#7 – Dunkin’

Just like Domino’s and its “Pizza”, Dunkin’ has dropped its “Donuts” in a bid to grow its menu and its market share. Good news: that means more options for us. You’ll still want to avoid any donuts, and tiptoe around the rapidly growing menu of super-sugary coffees and teas. But people love Dunkin’s black coffee for a reason, and the newer hot breakfast menu has some diabetes-friendly possibilities.

Best Choice:

Try a Turkey Sausage Wake-Up Wrap. Dunkin’s wraps top out at just 15 grams of carbohydrates, and in addition to the traditional ham, sausage and bacon, you can choose turkey or BeyondMeat’s vegan sausage. They also offer sandwiches on thin multigrain bread—and of course you can ask them to hold the starch entirely.

#8 – Domino’s

Our first real challenge. Domino’s has dropped the “pizza” from its name, but most of the newer entrees remain tricky, like pasta and sandwiches.

Domino’s does have a Caesar’s salad available, but we’ve already recommended two salads, and besides I’m not sure that Domino’s is the first place I’d go for fresh ingredients.

Best choice:

If you’re bored with salads already, try the Chicken Wings. They are dusted with a little starch to make them crispier, but even so don’t pack much of a carby punch. A side of Mild Buffalo Wings clocks in at 260 calories and about 10 grams of net carbohydrates. Some of the other sauces can get pretty sugary—it’s probably best to avoid anything with “sweet” or “pineapple” in the title.

#9 – Burger King

Burger King seems to have mostly removed salads from its menu, which makes healthy ordering a challenge. And while there’s plenty of fish and chicken on the menu, nearly every last scrap of it has been enrobed in breadcrumbs and deep-fried. Grilled chicken may be available at certain locations. Just about the only thing on the national menu within spitting distance of “healthy” is the side of apple sauce—hardly a meal.

Best Choice:

Your best bet is probably to order any Burger with No Bun. The chicken nuggets may be another option—an order of 10 has only 25 grams of carbs. If you’re lucky, your location has Grilled Chicken Sandwiches and Side Salads too, but these are not reliably available.

#10 – McDonald’s

The world’s biggest fast food chain does not make it easy to eat healthy. It was, admittedly, pretty big news in the 80’s when McDonald’s unveiled a line of salads. It was somewhat less noticed more recently when McDonald’s pulled them off American menus entirely. The fast food behemoth no longer has so much as a single side salad on the menu. The grilled chicken was lost to the same purge. It’s slim pickings now!

Best Choice:

Errrr … do we have to pick one? The only really healthy choice at McDonald’s is to eat less instead of more. The simplest burgers, from the Hamburger to the Double Cheeseburger, use a bun with about 28 grams of net carbohydrates. You can manage to put together a keto meal by refusing the bun altogether. Either way, please hold the fries.

Fruit & Maple Oatmeal is a lonely healthy-ish (but high carb) option for breakfast. The Sausage Breakfast Burrito has more potential as a keto option, if you were to scrape the filling off of its tortilla.


In some ways, it’s easier than ever to find healthy and diabetes-friendly fast food. Chipotle has led the way in the protein bowl revolution, and now there are many joints that will dish you up meat and veggies with little or no added starch and sugar. If there’s a single takeaway here, it’s to be wary of the biggest burger chains, which are sliding backwards, contrary to the trends, and making their menus even less healthy. If you choose the wrong restaurant, you might find that there’s no right answer.

Source: diabetesdaily.com

5 Green Salad Recipes: Easy, Nutritious & Comforting

The American Heart Association recommends 4-5 servings of fruits and vegetables per day from a variety of natural food sources. If you’re looking for more ideas on how to achieve this fiber intake recommendation, here are salad recipes you can incorporate into your meal plans. All of these are easy to make; food preparation doesn’t have to be complicated to be healthy.

Avocado Tomato Salad

Avocado Tomato Cucumber Salad

Perfect for warm summer days, this creamy salad uses fiber-rich cucumber, tomatoes, and avocado as the main ingredients. Adding cheese slices will enhance the flavor but optional. The simple dressing can be readily made with red wine, lemon, or apple cider.

Baby Kale Avocado Salad

Baby Kale Avocado Salad

With the number of vitamins and minerals you benefit from a serving of kale, you’d agree why this vegetable deserves its popularity in different dishes. Another good thing about kale is that it can be consumed without much preparation. For instance, in this recipe, all you have to do is toss it with other ingredients, top it with any vinaigrette or low-carb dressing, and it’s good to go.

Spring Salad with Rosemary Vinaigrette

Photo credit: Jennifer Shun

Spring Salad with Rosemary Vinaigrette

With this recipe, you’ll enjoy “crisp, buttery greens mixed with thyme-infused beans, savory mushrooms and tangy cheddar.” You may have to saute the beans and mushrooms but a few more minutes in the kitchen can go a long way in terms of taste and nutrition.

Paradise Poke Bowl

Photo credit: Sarah Severance

Paradise Poke Bowl

Perfect for solo lunches or dinners, this recipe is a feast for the eyes as well as the palate. With spinach, avocado, edamame, cabbage, and green onion in the same bowl, you’re assured that you’re having a highly nutritious treat. Seeing all those shades of green can be stress-relieving too.

Canellini Bean Salad Process

Photo credit: Laura Miner

Cannellini Bean Salad

This may not be a green salad, but the Mediterranean-inspired flavors of this bean recipe are simple but delicious. “It’s got creamy white beans, juicy tomatoes, bright herbs, rich olive oil, and just the right amount of acid from the red wine vinegar,” describes Laura. That’s a lot to say for a dish which can be prepared in five minutes!

What favorite salad do you regularly prepare at home? We would love to read them in the comments!

5 Green Salad Recipes_ Easy, Nutritious & Comforting

Source: diabetesdaily.com

Achieving a 6.0% A1c by Eating 40 Grams of Carbs Per Meal

My 6-Month Experiment

“6.0”. I didn’t think I heard him correctly. I asked my endocrinologist to repeat himself. “I said 6.0%. You’re A1c was 6.0%.” My mouth gaped in astonishment. Practically non-diabetic. The lowest A1c I have ever had in my 10+ years of type 1 diabetes.

How Did I Do It?

Over the past ten years since my diagnosis with type 1 diabetes, I would consider myself a “good diabetic”. That means multiple fingersticks a day, remembering to bolus at mealtimes, and an overall idea of what kinds of foods were entering my body. My A1c hovered between 6.8-7.4% — which my doctors thought was just fine. I had a strong desire to lower my A1c, but nothing in the past seemed to significantly work.

About a year ago, I began medical school and became inspired to take better control of my diabetes. I began doing a lot of reading on the subject and started to toy with the idea of lowering my carb intake. There have not been many (if any) conclusive studies on the effects of low-carb diets in type 1 diabetics, yet I had a hunch that something like that could be my long-desired solution. I decided to perform a six-month-long clinical trial testing the effects of a low-carb diet on a particular type 1 diabetic — me.

The Rules

I recognized that diabetes is a lifelong condition and that any new diet I would undertake would have to be sustainable over a long period of time. Many popular diets only allow minuscule portions of daily carbs, and I knew that would not be maintainable long term. I didn’t want my diet to be unbearable and rebound. I, therefore, decided at the start that my diet was not to lose weight, and was not to start eating healthier. I allowed myself to eat cookies, cake, etc. (although I did naturally end up eating more vegetables in order to stick to the rules of the diet).

The diet consists of just one golden rule, plus 2 common sense rules.

The Golden Rule:

  • Maximum 40g of carbs at one sitting (eating to treat/prevent a low doesn’t count)

The Common Sense Rules:

  • Don’t eat any foods that make my blood sugar go wonky (some examples for me are pizza, bagels, and deep-fried foods)
  • Always try to bolus at least 15 minutes before eating

As part of The Golden Rule, each “sitting” is separated into three-hour chunks. For example, let’s say I eat lunch one day consisting of a hamburger (meat is zero carbs, the bun is 25g) and an apple (15g). Two hours later, I find myself hungry. What are my snack options at this point? Well, since I already reached my 40g maximum and it is within three hours of my meal, I must wait one more hour (i.e., three hours from my lunch), at which point the clock resets. I can then eat a snack up to 40g. However, let’s assume my lunch consists of just a tuna sandwich (2 slices of bread=30g). Two hours later, I find myself hungry. What are my options at this point? I can eat up to 10g of carbs because my lunch was 10g shy of the 40g limit.

I also toyed with the idea of imposing a daily maximum on carb intake, but I later nixed it. As mentioned, I wanted this diet to be highly sustainable long term, and I felt that a daily carb maximum might impede that goal. Also, diabetes diets that impose daily carb maximums are somewhat controversial in the medical field. Some medical professionals believe that such diets could even be harmful to people with diabetes, and I wanted to stay clear of that controversy.

Why Did I Think It Might Work?

Most people who start low-carb diets are trying to lose weight. Although I did lose a few pounds since I started this diet, this was not at all my intention in this endeavor (although truthfully, it was nice to finally fit into my wedding suit again). The reason I began doing this is twofold:

Reason #1: The Post Prandial Spike

Following a meal, there is inevitably a spike in blood glucose. The size of the spike is proportionate to many things (the types of carbs eaten, the timing of insulin injection, etc.). However, my personal experience has shown that for me, the spike is most directly related to the number of carbs I eat. Therefore, fewer carbs = smaller spike. (Similarly, giving at least 3 hours between meals allows time for the spike to come down).

Reason #2: The Guessing Hypothesis

Guess how much a single banana would cost you at your local grocery store. Go ahead, guess a price. You may have guessed 15 cents. 25 cents? 50 cents? One dollar? $1.50? The actual price is about a quarter. You may have guessed a quarter (you may have even bought a banana before and this, therefore, was not a guess). Or you may have been off by a bit. You may have even been off by a lot. However, most likely your guess was not off by more than a dollar. Now guess the price of 500-seat Boeing 747. Go ahead, think of a number. A quick Google search priced it at $357 Million. Was your guess off by a couple million? The point here is clear: when dealing with larger values, our estimates tend to have larger ranges of error. By keeping the carbs low, we are giving ourselves a better chance of correctly estimating our carb intake.


My main goal was to achieve better control of my blood sugar and somewhat lower my A1c. Yet, since the start of my diet, I’ve reaped numerous benefits and gained far more than I could have expected. My A1c has dropped a full percent, a stark reduction to a degree I had not anticipated. My day-to-day blood sugar has become much more predictable, and those horrible whacky-blood-sugar days that all people with diabetes experience have become much less common. Additionally, my average daily insulin usage dropped from 50.2U a day to 40.8U – almost a 20% decrease! As a nice fringe benefit, I lost a few pounds and really feel better overall.

One thing that people often ask is if my lower A1c came at the expense of more frequent hypoglycemic episodes. When I started this diet, I did indeed see a slight increase in hypos along with my tighter glucose control (however, I cannot quantify this with an exact number because I don’t have records of my hypo occurrences prior to starting this diet). Once I began noticing that my lows were becoming more frequent, I made a conscious effort to keep an eye on my CGM (Continuous Glucose Monitor) and be more aggressive in preventing them. Following that adjustment, I believe I have been having just as few hypos as I did before I started this diet.

I want to point out that my 40g maximum per meal is a completely arbitrary amount. It’s an amount that is feasible for me and is also fewer carbs than I was normally eating per meal. If you are reading this and thinking that you could never manage on such a meal plan, I would suggest coming up with your own maximum-carb-per-meal formula and giving it a try. Every person with diabetes is different, and this plan may not be the solution for everyone looking to gain better control of their blood sugar. However, this diet has had huge advantages for me, and I believe that there are aspects of it from which every diabetic can gain.

This article is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.

Source: diabetesdaily.com

Losing Body Fat with Type 1 Diabetes The “Right” Way

Within 5 minutes of reading any diabetes blog or perusing through any Diabetes Facebook group, you will probably find more biased, scientifically unsupported diet advice than a poorly thought out midnight infomercial.

“Keto is best!”

“No, plant-based is best!”

“Wrong, apple cider vinegar and intermittent dieting is best!”

With so many opinions and biases, how, as people with type 1 diabetes, can we decide on the “right” diet?

Let’s get this out of the way quickly—there is no one golden way of easy results for everyone. Why? Because everyone is different with different goals and value sets and needs to achieve their individualized quality of life.

So when you are searching for the “right” way, just make sure that you are considering what is right for you in the sense of being able to adhere to it for a long period of time, making sure that it doesn’t make you miserable, and assessing the effectiveness toward your goals. The right way will accomplish those three things for you as long as you continue to put in the work.

The “Right” Blood Sugars

As people with diabetes, we can probably all agree that there are effective and ineffective blood sugars. We can’t be hypoglycemic before an activity as that will likely put us in danger and being hyperglycemic can reduce performance, affect function, and become dangerous as well. So, when it comes to fat loss, is there a “right” blood sugar?

Yes and no.

Of the hundreds of people with diabetes I’ve helped to lose thousands of pounds total, blood sugar management comes first.

If you are chasing blood sugars constantly, your diet will reflect that and your training will likely suffer, resulting in a negative cascading effect, leading away from progress.

I’ve found that we can tend to brush off the importance of getting better with our blood sugars (I’m also talking to myself here), because we want to lose fat and show people how hard dieting is, and prove our dedication to other people. But by skipping blood sugar management, we essentially toss all our hard work into the wind and hope for the best.

If you truly want to progress your physique and performance, you have to start asking the right questions:

  • How is this activity going to impact my insulin sensitivity?
  • Am I checking my sugar enough, especially when I start a new diet or exercise program?
  • Am I taking into account how much insulin on board I have before I exercise?
  • Am I talking with my diabetes management team to make sure that my insulin needs are adjusted with my diet and activity levels?

When things change, things need to change yet we tend to fall into the same rut of diabetes management.

Make sure you take into account your new level of intensity and duration and exercise as well as your caloric intake and specific nutrient intake to make sure that your insulin needs are optimized toward the new stimulus you are giving your body by starting a new exercise or diet program.

Here is a chart from JDRF PEAK showing the different blood sugar trends around varying types of exercise. This can help you plan your management accordingly.

Image credit: JDRF

The “Right” Nutrition Plan

All successful diets in terms of fat loss share one pivotal concept—burning more calories than you consume. For you to optimally lose body fat, you have to be in a calorie deficit regardless of whether you are eating keto, vegan, Whole30, or the “broke college kid diet”. It’s not opinion either, it is just the law of thermodynamics.

In abundance, you gain. In deficit, you lose.

So, the right nutrition plan puts you in a moderate caloric deficit where you aren’t starving or medically unsafe but you are also not eating enough to maintain your current weight (after all, what would be the point of that?).

Now, the right plan also has to account for adherence and not making you miserable.

If you truly enjoy carbs and you can manage your sugars well on a moderate- or high-carb diet while still in a caloric deficit, most likely a keto diet will make you miserable and will not be the right fit for you. While both a high-carb diet and a keto diet could be equally effective at losing body fat when equated for calories, we also must consider the real-life implications of quality of life during dieting.

The right diet is something that you can adhere to while also managing your blood sugars and at the same time putting you in a moderate caloric deficit so that you can continue to progress.

You can individualize your nutrition so that you can adhere to whatever kind of eating preferences you like, as long as you can maintain your blood sugars simultaneously.

Some people prefer low-carb, so that it minimizes blood sugar fluctuations.

Some people prefer high-carb and can still manage blood sugar fluctuations.

Regardless of what you choose, the fact remains that you have to stick with it consistently and you have to follow the rules above.

The “Right” Workouts

Personally, I love lifting heavy weights. Also personally, I hate when a coach tells a client that they have to work out the same way that they do.

There are many successful ways I have helped people with diabetes incorporate new workout programs:

  • Walking and progressing to walking with weights
  • Sprinting and high-intensity interval training (HIIT) workouts
  • Bodyweight and resistance band training
  • Water aerobics
  • Olympic weight lifting and bodybuilding
  • Walking your dog and doing 10 Squats every 5 minutes during that walk
  • Working out does not have to mean going to a gym. You can work out exactly where you are, even if you’re in an office just by standing up and sitting down a few times, despite maybe looking a little awkward.

There are three aspects of working out that are considered important and I try to encourage every person to incorporate each of these aspects into their program to have a more well-rounded approach:

  • Resistance training (added weight or bodyweight exercise)
  • Cardiorespiratory training (walking, jogging)
  • Flexibility (stretching yoga, etc.)

So whether you go to the gym and lift weights, or pick up a gallon of water and press it over your head, walk your dog every day and finish up with some stretching, if you use these three concepts and incorporate movements or activities that you like, you’ll find yourself doing the “right” workouts.

Now, extremely successful workouts involve a concept called progressive overload— that simply means that whatever you’re doing will eventually stop working if you keep doing the same thing over and over without any change or progression.

So my advice? Progress. If you walk 20 minutes every day maybe next week walk 25 minutes one of those days or even add five minutes to every day. If you constantly do the same exercises maybe change up the exercise or add weight or change how many repetitions that you do.

Change requires change.

Progression requires progression.

FitMeT1D Challenge

A Free Solution That Might Be Just “Right”

Over the last four years, I have worked with hundreds of people with diabetes and I found a creative way to build a community for free of just people with type 1 diabetes all working together towards a four-week fitness challenge called the Fit Me T1D challenge.

I provide our hundreds of members a modifiable exercise plan with an easily individualized and adaptable nutrition guide as well as a bunch of extremely helpful tips and tricks around diabetes management.

All of this happens in a private Facebook group and your fellow T1D members help you every step of the way.

It’s fun.

It’s challenging.

And hey—it’s free.

I feel like it’s my duty to give back to my fellow type 1s so if you’re interested in joining, we have our next challenge starting March 22nd. Feel free to sign up for free on FitMeT1D (more info at the link as well).

Source: diabetesdaily.com

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