Hydrate and Refuel: Best Low-Sugar Sports Drinks

There are many sports drinks on the market that promise numerous health benefits but come with a price tag and are loaded with calories and sugar. As people living with type 1 or type 2 diabetes, we are mindful of what we are eating and drinking. Often times we are looking for a drink that can help give us a boost of energy before we exercise or one that will replenish us after a rigorous workout. The last thing we want is to mess with our blood sugar after doing something good for our body, so a drink with minimal sugar is ideal.

To give you an idea of what these so-called sports drink typically contain, regular Gatorade has 140 calories and 34 g carbs in a 20-oz bottle; yet it is the most popular sports drink on the market. However, high-carb drinks will make the absorption of fluids take longer. Opting for a lower-carb alternative will help hydrate you quicker. Make sure you read labels and pick a drink that fit with your own personal health goals.

Here are some of the sports drink I found with the lowest sugar and the most health benefits:

Photo credit: Propel Water

Propel

By the makers of Gatorade, this brand has quickly become a fan favorite. It is a great option for many because it contains zero grams of sugar and zero calories. This drink can be beneficial both pre- and post-workout and is packed with electrolytes and vitamins. While some may shy away from it due to artificial flavors, they offer an unflavored version as well.

You can purchase Propel at many grocery chains, including Walmart, Target, and Kroger. You can find a store near you using their store locator.

Photo credit: Gatorade

Gatorade Zero Sugar Thirst Quencher

This drink comes in four tasty flavors-glacier cherry, orange and lemon-lime. With just 5-10 calories and zero sugar per serving, this is a delicious option that will fuel your body and hydrate you too.

You can look specifically for this product on their website to find out where it is sold by you.

Body Armor

Photo credit: Body Armor

Body Armor Lyte

The secret ingredient to this refreshing sports drink is that it contains 10% coconut water. It comes in a variety of flavors, including blueberry pomegranate, peach mango, orange citrus and coconut. This drink delivers 200% of your daily recommended dose of vitmains B3, B5 and B12 as well as vitamins A, C and E to help you refuel. This drink is also packed with potassium and is a great option for those looking for a low-sugar drink that delivers multiple health benefits.

I have seen this product in Target but be sure to check their store locator to find a store near you.

Nooma

Photo credit: Nooma

Nooma Organic Electrolyte Drink

Made with organic coconut water and sea salt, and loaded with electrolytes, potassium and sodium, Nooma will be sure to keep you hydrated through your workout. Each drink is organic and non-GMO with only 30 calories and 5 grams of sugar, all of which come naturally from the coconut water. Nooma comes in five great flavors- blueberry peach, mango, watermelon lime, lemonade and chocolate mint. All have no artificial ingredients or sugar added.

You can purchase Nooma Organic Electrolyte Drink at Amazon starting at $29.99 for a variety pack of 12 16-ounce bottles or directly through their website, where shipping is free if in the United States!

Nuun Life

Nuun Sport: Electrolyte Drink Tablets

Nuun Sport created an electrolyte-rich sports drink tablet that is packed with electrolytes, and is low-calorie and low-sugar. There are no artificial flavors or sweeteners (uses high-quality Stevia) and is keto-friendly and gluten-free. Nuun’s Drink Tablets come in four tubes of 10, with each tube containing one of the following tasty flavors: Lemon Lime, Tri-Berry, Citrus Fruit, and Orange. These tubes are extremely easy to take on-the-go and make staying hydrated super easy.

You can purchase Nuun Drink Tablet’s on Amazon or directly through their website where you can by individual tubes as well.

BCAA

Photo credit: Celsius

Celsius BCAA + Energy

This brand keeps on gaining traction, likely due to the great taste and price. With 200 grams of caffeine, this drink is a refreshing alternative to tea or coffee and ideal for both pre and post-workout. Celsius BCAA + Energy has zero sugar and contains no artificial flavors, colors or preservatives. It comes in 3 flavors: Sparkling Tropical Twist, Sparkling Tart Cherry Lime, and Sparkling Blood Orange Lemonade. This drink is made with a blend of branched-chain amino acids (BCAAs), tart cherry, vitamin D3, electrolytes and caffeine, to reduce inflammation and will also help to replenish your body during and after a rigorous workout

You can purchase Celsius directly off their website or use their store locator to find a retailer by you. I was surprised to see so many drugs stores and grocery stores carrying this product.

Photo credit: Powerade

Powerade Ultra

Powerade Ultra helps to build strength and muscle as it contains both creatine and BCAAs. Since amino acids are the building blocks of protein, they are essential for new muscle growth. And supplementing with creatine, you can help aid muscle growth as well. This product contains zero sugar, and is available in Mixed Berry, White Cherry and Citrus Blast flavors. These drinks are sure to keep you hydrated and give you energy while helping you make progress in the gym.

You can purchase Powerade Ultra on their website or use their store locator to find a retailer by you.

When choosing a sports drink, consider your nutritional goals, fitness level and energy needs. All the sports drink mentioned above will hydrate your body and replenish the minerals lost, without adding back the calories you just burned. And even better, none of them will mess with your blood sugar!

Do you have any low-sugar sports drinks that you love? Share and comment below!

Source: diabetesdaily.com

8 Spooky but Diabetes-Friendly Halloween Recipes

Everyone talks about treats during Halloween, which can be frustrating for those who regularly carb count. Fortunately, you can still celebrate the occasion without the sugar overload. You just need to get your creative juices flowing while preparing any of the low-carb recipes below.

Photo credit: Corina Nielsen

Spooky Mini Cheesecake Ghost Bites

If you’re looking for an alternative to candies and sweets during Halloween, these no-bake, fluffy, and flavorful ghost bites won’t disappoint. It takes 15 minutes to prepare them and an hour or two to set in the refrigerator. If you have kids, let them add the chocolate chips for the eyes.

Bloody Pumpkin Peppers

Carve a face into your bell pepper before filling it with the ground meat mixture. When cooked, it will look like an aging Jack-o-Lantern. Top it with mozzarella and marinara sauce, and you seemingly have brains and blood oozing out of Jack’s head.

sugar-free mummy recipe

Photo credit: Cat Martin

Halloween Cookie Dough Mummy Treats

Turn your edible cooking dough into something creepy but fun. Shape the dough into small ovals and cover them with layers of melted sugar-free white chocolate. You can make them ahead of time and store them in the fridge for your trick-or-treaters!

Graveyard Chicken Enchilada Dip

If you opt for something Mexican to celebrate Halloween, try this chicken enchilada dip. It’s easy to make, flexible, and addictively delicious. Decorate it with keto or low-carb crackers as tombstones for the eerie feel.

witches finger breadstick

Photo credit: Denise Wright

Witch Finger Breadsticks

Make these witch finger breadsticks with fathead dough, basil, and garlic for snacks. The breadsticks are tasty as they are, but if you’re craving for tomato flavor, you can dip them in marinara sauce.

Halloween Cucumber Spiders

This may seem fiddly to prepare, but your kids will love decorating your sliced cucumbers with olive spiders. If you want to divert their attention from sweets to something equally fun and delicious, a kitchen session with this recipe can be a terrific way to go.

spooky deviled eggs

Photo credit: Lindsay Cotter

Deviled Egg Eyeballs

If you’re thinking of having deviled eggs as a healthy appetizer for Halloween, you might as well get creative and make its spooky version. You only need to add green or black olives for the eyes, and then sprinkle paprika or add chili sauce to make it look bloodshot.

Eggplant Jack-O-Lantern Pizzas

This is another recipe your kids will love. Bake eggplant slices, add sauce and cheese for flavor, and then decorate them with Jack-o-Lantern faces using sliced pepperoni, ham, or bacon. The best thing about this nutritious pizza? No kneading and rolling needed!

What other interesting Halloween recipes do you recommend for those following a low-carb diet? Share with us how you celebrate this occasion at the dining table.

Diabetes-Friendly Halloween Recipes

Source: diabetesdaily.com

Pumpkin Lasagna Recipe with Spinach and Meatza

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

The first thing that comes to mind when you talk about pumpkin as food is usually pumpkin pie or some other sweet dish. However, I came across a recipe for pumpkin lasagna a couple of weeks ago that I really wanted to try.

Low-carb lasagna noodles are available, but I have started to get away from using wheat products as I believe there are many benefits to eating gluten-free. Therefore, I decided to try a “meatza” layer in the lasagna in place of the noodles where I used the meat part of the Spinach Tomato Meatza Pizza Recipe.

I made a few other changes to the original recipe to suit my taste and lower the carbs. Since there aren’t any actual lasagna noodles in this dish, some may argue that it’s really a casserole versus true lasagna.

However, it looks and tastes like lasagna using a pumpkin sauce rather than the traditional tomato-based sauce. Therefore, I have kept the title of this recipe as a lasagna rather than a casserole.

Pumpkin Lasagna

Print

Pumpkin Lasagna with Spinach

.wprm-recipe-rating .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }

A low carb lasagna featuring pumpkin, spinach, and meatza noodles. The pasta noodles in this dish have been replaced with pre-baked seasoned ground beef.
Course Main Course
Cuisine American, Italian
Keyword fall, lasagna, pumpkin
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 12 squares
Calories 401kcal

Ingredients

Meatza ingredients:

  • 2 eggs
  • 1/2 cup parmesan cheese grated
  • 2 teaspoons Italian seasonings
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 2 pounds ground beef

Lasagna ingredients:

  • 1-2 tablespoon olive oil
  • 6 cups fresh baby spinach
  • 15 ounces canned pumpkin puree
  • 1 1/2 cups almond milk or half almond milk half heavy cream
  • 2 teaspoons dried rubbed sage
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • dash ground nutmeg
  • 15 ounces whole milk Ricotta cheese
  • 2 cups mozzarella cheese shredded
  • 1 cup parmesan cheese shredded or grated
  • Prepared Meatza

Instructions

Prepare the meatza:

  • Beat the eggs with the parmesan cheese and all seasonings. Add the ground beef and mix until well combined.
  • Spread mixture out onto a jelly roll pan. Bake for about 15-20 minutes in a 450°F oven.
  • Drain off any grease after removing from the oven. Slice into rectangular pieces to fit into lasagna pan.

Lasagna directions:

  • Heat olive oil in a large pot over medium high heat. Add spinach and stir until spinach is wilted. Remove from heat.
  • Combine pumpkin, almond milk, sage, salt, pepper and nutmeg in bowl.
  • Spread 1/2 cup pumpkin sauce onto bottom of 9×13 baking pan. Top with half of the cut up meatza.
  • Spread 1/2 of the remaining pumpkin sauce on top of the meatza layer then cover with spinach. Top with half of the ricotta, half of the mozzarella, and half of the parmesan cheeses. Repeat layers. Cover with foil.
  • Bake at 375 °F for 30 minutes.
  • Remove foil and bake uncovered for an additional 10 minutes or until cheese is melted and browned.

Notes

Baking the meat into thin meatloaf pieces is what holds the lasagna together. The meat should be pressed into a rimmed baking sheet to be as thin as possible.

To prevent over-browning the cheese, cover the casserole pan with foil while baking. Then remove the foil during the last ten minutes of baking to brown the cheese.

Nutrition

Calories: 401kcal | Carbohydrates: 5g | Protein: 27g | Fat: 29g | Saturated Fat: 13g | Cholesterol: 122mg | Sodium: 850mg | Potassium: 441mg | Fiber: 1g | Vitamin A: 7350IU | Vitamin C: 5.7mg | Calcium: 400mg


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.

Pumpkin Lasagna With Spinach and Meatza Recipe

Source: diabetesdaily.com

How to Get More Protein in Your Diet 

Protein is an essential macronutrient made up of amino acids that helps to build bones, muscles, cartilage and skin but it is also responsible for so much more. Protein plays a role in almost every process of a cell, from metabolic reactions, fighting infection, providing us with energy, repairing cells, etc.

There are 20 total amino acids with 9 of them considered essential since our body does not create them on their own; therefore we need to consume them daily. The amount of protein an individual needs is based on many factors and it is best to consult with your healthcare team before making any changes to your diet. Also, if you have kidney disease or other kidney issues,  you should consider that as well.

There are online calculators you can use to give you an idea of how much protein you should take in. Also, if you are an athlete, do strenuous exercise such as lifting weights, or are looking to put on weight or build more muscle mass, you may want to add more protein than the recommended amount.

Many people find it hard to fit in the recommended amount of protein per day. With a few tips and tricks, you can easily be on your way to meeting your protein goals.

Here are 5 ways to get more protein in your diet:

1. Start Your Day Off Right

Many breakfast foods are packed with protein which will keep you satisfied way past lunchtime. Experiment with egg omelets and muffins, protein pancakes, Greek yogurt or even a protein shake and you’ll be well on your way to hitting your daily protein requirement. My favorite protein shake to make is easy: 1 scoop of protein powder, 1/3 almond milk, 1/2 tin Greek yogurt, one tablespoon of your favorite peanut butter (or PB2 for less calories, carbs and fat), a drizzle of sugar-free chocolate syrup and blend with ice.

2. Plan Your Plate

When preparing your meal focus on having half your plate consist of a protein, 1/4-1/2 containing vegetables, and the other quarter for whole grains or other carbs if you so desire. If you’re watching your weight, it’s a good idea to focus on leaner proteins, like chicken and fish, as a lot of fat and calories can come along with some richer protein choices. Keeping this mentality will help you hit your protein goals and also keep you from eating empty calories.

3. Find New Options Online

There are so many health blogs and websites that offer delicious recipes for free. Have you ever had a protein ball? Some can contain as many as 10 grams of protein. It’s a great snack to take on the go, freezes well, and will keep your blood sugars in check too. Also, shop for specialty items, like low-carb flours online. Look out for promotions and special deals to buy in bulk, or save some money if it’s your first time buying — many online shops will offer such discounts!

4. Buy in Bulk

If you’re focusing on increasing your protein, you’ll likely need to add more lean meat, fish or other plant-based protein sources so buying in bulk will help you save money and allow you to meal prep too. Consider prepping and freezing too, it makes deciding what for dinner much easier. Whether you’re going to your local Costco, or finding a great deal on the internet (see above), buying staples in bulk is sure to save you some cash.

5. Preparedness Is Key

If you are actively trying to increase your protein, you are likely tracking what you eat. Preparing meals ahead of time allows you to customize your meals to the exact macros you set. This will also help avoid last-minute food runs that offer little to no nutrition at all. Some great apps to help you track your macros are MyFitnessPal and MyPlate.

Eating more protein will make you feel fuller longer, build and strengthen muscles, along with many other health benefits. Make sure to discuss with your doctor how much protein is right for you and you will be well on your way to a healthier version of you!

Do you find it hard to get in your daily recommended dose of protein? What tips and tricks can you share?

Source: diabetesdaily.com

Sous Vide Mini Keto Pumpkin Cheesecakes

This content originally appeared on Caroline’s Keto Kitchen. Republished with permission.

It’s fall, y’all! And that’s pretty much synonymous to pumpkin for me. Lolli has launched their seasonal Pumpkin Spice Cookie Clusters and given their clusters make such an amazing crust, mini cheesecakes made their way to the top of my (177 item!) to-bake list.

Historically when I’ve made cheesecake I’ve always used springform pans (or mini springform pans). While occasionally I’ll get lucky, more often than not I either have trouble getting the cheesecake out of the pan perfectly and/or the top of the cheesecake cracks while baking. I recently got a sous vide, and when I was searching for ideas of things to make with it, I saw a few articles rave about sous vide cheesecake. So I ordered 4oz mason jars from Target and decided I’d give it a go. And I’m certainly glad I did – these are what my pumpkin dreams are made of!

This recipe makes 6 mini cheesecakes, and there are only 3g net carbs per cheesecake!

pumpkin cheesecake

Print

Sous Vide Mini Keto Pumpkin Cheesecakes

.wprm-recipe-rating .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }

This pumpkin cheesecake in a mason jar might be the next recipe you'll fall for. With only 3g of net carbs per serving, it's definitely worth a try!
Course Dessert, Snack
Cuisine American
Keyword cheesecake, fall, pumpkin
Servings 6 cheesecakes
Calories 209kcal

Ingredients

  • 8 oz cream cheese softened
  • 1 large egg
  • 1 tsp vanilla
  • 1/2 cup powdered Swerve
  • 1/4 cup canned pumpkin
  • 1/2 tsp pumpkin pie spice
  • 1/2 tsp baking powder
  • 1/2 tsp monk fruit juice concentrate
  • 1 cup Lolli's Pumpkin Spice Cookie Clusters

Instructions

  • Mix together the softened cream cheese, egg, vanilla, powdered Swerve, pumpkin, pumpkin pie spice, baking powder and monk fruit juice concentrate. (If your cream cheese is clumping, use an immersion blender to get it super smooth).
  • Fill your sous vide container with water up to the minimum line, clip on your sous vide, and pre-heat to 80 degrees Celsius/176 degrees F.
  • Use a Ninja/Magic bullet to pulse the Pumpkin Spice Cookie Clusters to crumbs.
  • Divide the Cookie Cluster crumbs evenly among six 4-oz mason jars. Press crumbs down using a spoon to make a compact crust.
  • Divide the cheesecake batter evenly among the mason jars on top of each crust.
  • Secure the lids. It’s important they’re tight enough that water does not get in, but don’t screw them on too tight or they could explode in the sous vide (or at least that’s what I read – thankfully I have no firsthand knowledge here).
  • Use tongs to place the mason jars in the sous vide container. Make sure they’re all right side up and side-by-side (versus on top of one another).
  • Keep in the sous vide for two hours. Remove with tongs and set on a wire cooling rack with a kitchen towel beneath to collect any water.
  • Allow mason jars to cool fully to room temperature, and then place in fridge.
  • Keep in fridge for at least two hours – though ideally overnight – before eating.

Notes

Net carbs per cheesecake: 3g

Nutrition

Calories: 209kcal | Carbohydrates: 4g | Protein: 4g | Fat: 20g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 69mg | Sodium: 131mg | Potassium: 61mg | Fiber: 1g | Sugar: 2g


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.

Sous Vide Mini Keto Pumpkin Cheesecakes Recipe

Source: diabetesdaily.com

Home Chef: Meal Kit Delivery That Fits Your Needs

Meal kit delivery services have been gaining popularity in recent years, and it’s no wonder why. It sure is convenient to have all the premeasured ingredients, all ready to prepare the predetermined recipe delivered to you every week, cutting down on both time and food waste.

Recently, I reviewed several meal kits from Home Chef, in particular to assess the more “diabetes-friendly” options. I received two meals at no charge and did not receive any additional compensation for this review. All opinions are my own.

Who They Are

The mission at Home Chef is to “provide everything you need to bring more delicious meals and moments to the table, no matter how busy you are”. Their meal kit delivery service allows you to fully customize your preferences in terms of the types of food, quantities, and cost. You can also choose to skip any weeks when you do not need meal delivery.

Services Offered

When you sign up with the service, you can select from several dietary preferences to get suggestions. Select your preferences, as well as the number of people and meals per week, and you’re almost ready to go!

Photo credit: Home Chef

You will be given suggestions from the current menu, based on your choices. You can still choose to customize all your meal choices within the particular week’s menu options.

Photo credit: Home Chef

Some meals take about 30 minutes to prepare from start to finish, while others boast just a 15-minute prep time. You can also select from the oven-ready or grill-ready collections as well as the classic culinary collection. Finally, there are also entrée salads available for purchase.

The total cost per week will vary, depending on your specific delivery preferences and menu choices. Meals start as low as $6.99 per serving!

My Review

I chose to sample two meals: The Sirloin and Mushroom Demi-Glace for the culinary collection as well as the Pesto Parmesan Chicken with Tuscan Tomato Green Beans from the oven-ready section.

I was impressed with the appearance of the food upon delivery. Everything was appropriately packaged and at the correct temperature. The proteins and produce all looked fresh, and I also appreciated the recyclable packaging materials that were used.

The Sirloin dish was one of the 30-minute meals (*aside: no matter which meal kit I try, it always takes me a bit longer; clearly, this is likely a user issue). The recipe card made the cooking process easy and seamless, as the instructions were very clear, and provided illustrations as well. Most importantly, all the food tasted great! It really delivered a classic and gourmet meal in the comfort of your own kitchen.

The potatoes au gratin with spinach and gorgonzola cheese were particularly a hit with the family. Despite my lower-carb lifestyle, I sampled a small amount these as well, and they certainly delivered on flavor and richness, and were a great accompaniment to the star protein dish – the steak! I used leftover steak and mushrooms for my lunch over a salad the following day and wasn’t disappointed.

Although it was a simpler and plainer dinner, I was absolutely thrilled with the oven-ready chicken and green beans. As a mom of two young kids, working several jobs remotely, it was really a treat to just be able to stick the trays in the oven and have a delicious, nutritious, and carb-conscious option ready to go for everyone to enjoy.

This particular meal was a great option for blood sugar-friendly outcomes for those with diabetes. Can’t go wrong with plenty of lean protein and lots of green veggies covered in a tasty sauce – delicious and healthy for the whole family!

Summary

Overall, the entire family enjoyed both meals that we sampled. I appreciated the produce and protein quality and the clear instructions on how to prepare. Having all the ingredients ready to go, without extra planning or visiting or ordering from a grocery store certainly saves time and effort! Most of all, I really appreciated the multitude of customization options that Home Chef offers, whether by price, food type, dietary restriction, or frequency of delivery, to name a few.

If you’ve never tried a meal delivery kit service before, I would say, you can’t go wrong if you start here!

Source: diabetesdaily.com

Protein-Packed Keto Chili in the Crock or Instant Pot

This content originally appeared here. Republished with permission.

By Suzanne Ryan

This recipe includes two things that I’m a big fan of, easy crock-pot (and Instant Pot) meals and chili! I love being able to quickly toss some fresh ingredients into the slow cooker in the morning, and have a nice and easy dinner in the evening. This keto chili recipe is on a weekly rotation in our house, and I hope you enjoy it as much as we do!

It’s simple to make this chili and will only take 15 minutes to prep. Start by browning the ground beef and sausage in large pan. Use a wooden spoon to break up the clumps. Drain the meat, and reserve half of the drippings.

Transfer the drained meat into the slow cooker and add the other ingredients. Stir to combine. Cook 6-8 hours on low – you’ll know it’s ready when the veggies are soft.

Top with your favorite chili toppings like shredded cheese, green onions, sour cream, and/or sliced jalapenos. Yum!

Also, if you have an instant pot, you can make this chili in as little as 40 minutes – instructions are listed below!

keto chili

Print

Keto Chili

.wprm-recipe-rating .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }

Each cup of tasty chili contains a whopping 33.5g of protein and just 7.9g of carbs.
Course Main Course
Cuisine American
Keyword Chili
Prep Time 15 minutes
Cook Time 8 hours
Total Time 8 hours 15 minutes
Servings 6 people
Calories 387kcal

Equipment

  • Slow Cooker

Ingredients

  • 1 lb. ground beef
  • 1 lb. ground sausage regular or hot depending on preference
  • 1 medium green bell pepper chopped
  • 1/2 medium yellow onion chopped
  • 1 can diced tomatoes in tomato juice 14.5 oz
  • 1 can tomato paste 6oz
  • 1 tbsp. chili powder may need to use more if you choose a mild sausage
  • 1/2 tbsp. ground cumin
  • 3-4 pcs garlic gloves minced, or 1 tbsp garlic powder, which is .8 net carb additional per serving
  • 1/3 cup water

Instructions

  • In a large pot, brown the ground beef and sausage using a wooden spoon to break up the clumps. Drain the meat, reserving half of the drippings.
  • Transfer the drained meat into a slow cooker. Add the reserved drippings, bell pepper, onion, garlic, tomatoes with juice, tomato paste, chili powder, cumin and water and mix well.
  • Place the lid on the crockpot, set on low, and cook for 6-8 hours, or high for 5 hours, until veggies are soft.
  • Serve topped with shredded cheese, green onions, sour cream, and/or sliced jalapenos.

Notes

  • Macros will vary depending on the brands that you purchase, so be sure to look for the lowest carb options with the tomato paste, diced tomatoes in tomato sauce, and sausage.
  • Net carbs: 7.9g

Nutrition

Serving: 1cup | Calories: 387kcal | Carbohydrates: 11.4g | Protein: 33.5g | Fat: 24g | Fiber: 3.5g


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 Chili Instant Pot Cooking Instructions: Ready in 40 Mins!

Prep time: 5 mins / Cook Time: 35 Mins / Total: 40 Mins

  1. Press the “Sauté” button on the Instant Pot, and add the ground beef and sausage to the pot and cook until brown.
  2. Once meat is browned set Instant Pot to “keep warm/cancel”.
  3. Add the remaining ingredients into the Instant Pot and mix well. (No need to remove liquids as instructed in crock pot cooking method), then cover and lock the lid. Make sure the steam valve is closed.
  4. Select Bean/Chili setting (30 mins).
  5. Once the chili is done, the Instant Pot will automatically switch to the “Keep Warm” mode. Allow the pressure to release naturally or use the quick release.
  6. Stir chili before serving!

JENNIFER SKOG

About the Author

Suzanne Ryan (@ketokarma) discovered the ketogenic diet in January 2015, and it completely changed her life. When she started keto, Suzanne weighed 289 pounds, and her energy level and self-esteem were at an all-time low. She felt tired, sick, and frustrated by her inability to stick to a healthy diet. After just one year, she had lost 100 pounds and developed a new mind-set surrounding food. Suzanne is currently down 120 pounds, and she’s passionate about helping others find the same success. Check out her other recipes at Keto Karma.

Keto Chili – Crock Pot or Instant Pot Recipe

Source: diabetesdaily.com

Diabetes-Friendly Starbucks Drinks

It’s that time of year again, the allure of pumpkin spice and everything nice suddenly takes over your summer vibes. I am not a coffee drinker, but each season I grow more envious of those who are. In the summertime, everyone has their refreshing cold coffee concoctions and each fall I entertain the idea of trying a pumpkin spice latte but never get the guts to follow through.

Most drinks you get at coffee chains like Starbucks come loaded with calories and sugar, making these delicious drinks not the healthiest of choices. There are, however, plenty of low-carb substitutions and creations for you to try. All are low-calorie and low-carb and won’t leave you worrying about your blood sugars or your favorite jeans fitting.

Here are some of the most intriguing diabetes-friendly drinks I found at Starbucks:

  • Sugar-Free Snickerdoodle – This is made by tweaking a Sugar-Free Vanilla Latte by adding one pump of Sugar-Free Cinnamon Dulce syrup. You can add 1-2 Splenda sugar-free sweetener if you need.
  • Skinny Mocha – The regular version contains about 20 g of carbs, but with a few small tweaks you can make it blood sugar friendly. Replace the milk with heavy whipping cream and opt for the sugar-free mocha syrup.
  • Caramel Macchiato – This is a favorite of many but is still loaded with calories and sugar since it contains milk and caramel sauce. Try it cold and swap out the milk for almond milk and hold the sauce. It is still rich with flavor and will get you energized!
  • Cinnamon Dolce Latte – These are delicious and the cinnamon is a great spice to add flavor without adding in any carbs. Ask for an Americano with ½ water and ½ steamed heavy cream and a few pumps of sugar-free cinnamon dolce syrup.
  • Frappuccino – These can be easily transformed into a low-carb drink by avoiding their classic syrup and replacing with sugar-free and 3 shots of heavy cream, blended Frappuccino style.
  • Ombre Pink Drink – The popular drink of the moment is the Ombre Pink Drink which contains their Strawberry Acai Drink, coconut milk and freeze dried strawberries, all of which contain sugar. To lighten up the carbs, opt for whipping cream, passion tango ice tea and four pumps of sugar-free vanilla syrup.

Also, here are some seasonal drinks to consider:

  • Pumpkin Spice Latte – I think people get over their summer blues with just the thought of ordering their first Pumpkin Spice Latte from Starbucks. Just opt for almond milk, hold the whipped cream and ask for one pump of their pre-sweetened pumpkin-flavored syrup.
  • Hot Peppermint Kiss – This is Starbuck’s Peppermint hot tea with 2 pumps of sugar-free vanilla syrup making it a sweet and minty treat.
  • Peppermint Mocha – This creation is a delicious seasonal treat but make sure to order it with almond milk, no whipped cream, and only one pump of their peppermint-flavored syrup to keep this gem blood sugar friendly. I will leave it up to you on whether you add the dark chocolate curls!

If you prefer tea to coffee, there are still plenty of ways to get creative! Many sugar-free options are just waiting to be turned into a low-carb creation, whether it’s Black Tea, Green Tea, White Tea, or Passion Fruit Tea. Here are a few such options:

  • Passion Fruit Tea Drink – This one is very popular in the diabetes community. Be sure to try sugar-free vanilla syrup in Passion Fruit Iced Tea for a refreshing and tasty treat.
  • Low-Carb London Fog – A London fog is typically a combination of Earl Grey tea, steamed milk and vanilla syrup. Replace the milk with whipping cream and use sugar-free vanilla to create this low carb goodness.
  • Unsweetened Peach Citrus White Tea – A refreshing option is to modify it by adding a splash of heavy cream, a few pumps of sugar-free vanilla syrup, no water, and ice.

Living with diabetes makes us more aware of what we are eating and drinking. Thanks to these low-carb tweaks, we can enjoy while not worrying about our blood sugars. I can’t wait to join in on the seasonal fun!

Have you discovered any great low-carb drinks at Starbucks recently? Share and comment below!

Source: diabetesdaily.com

Low-Carb Caramel Apple Cheesecake Bars

This content originally appeared on Sugar-Free Mom. Republished with permission.

It may seem like a bit of work, but it’s a pretty simple recipe with 3 easy layers of deliciousness!

The first layer is like a shortbread crust made without almond or other nuts for those who have tree nut allergies like my youngest son. The middle is all cheesecake filling and it’s topped with a crumble of apples and coconut flour mixture to make it have some fabulous texture once baked!

Of course it’s best if chilled, but you could certainly enjoy it straight from the oven. Just be sure to allow it some time to set or it will fall apart when you try cutting into it. Cheesecake and crusts without gluten are known for that, just part of the issue baking low-carb. Wait a bit and this will slice easily. Enjoy it with some of my Sugar-Free Caramel Sauce on top!

Low-Carb Apple Cheesecake Bar

Print

Keto Low-Carb Caramel Apple Cheesecake Bars

.wprm-recipe-rating .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }

Your bite of fall: Shortbread crust filled with creamy cheesecake and topped with a crumble of apples.
Course Dessert
Cuisine American
Keyword apple, cheesecake
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 16 bars
Calories 229kcal

Ingredients

Shortbread Crust

  • 1/2 cup butter softened
  • 1 cup coconut flour
  • 1/2 tsp cinnamon
  • 1/4 tsp salt
  • 1 tsp Caramel Liquid Stevia or 1/2 cup sweetener of choice

Cheesecake filling

  • 16 ounces cream cheese room temp
  • 1/2 cup sour cream
  • 1/3 cup heavy cream
  • 1 tsp apple extract
  • 1/2 tsp salt
  • 1 tsp Caramel Liquid Stevia

Topping

  • 3/4 cup apples skinless, diced
  • 1 tbsp coconut flour
  • 1/2 tsp apple pie spice
  • 1/4 tsp salt
  • 2 tbsp butter softened
  • 1/2 tsp Caramel liquid stevia

Instructions

  • Preheat oven to 350 degrees F. Combine crust ingredients together in a bowl and stir well until combined. Spread onto a parchment-lined, 8-by-8-inch baking dish.
  • Combine all cheesecake ingredients in a stand mixer, or use an electric mixer on medium speed, until smooth and well incorporated. Taste and adjust stevia if needed. Spread the cheesecake filling over the crust evenly.
  • Mix the topping ingredients together in a small bowl, then sprinkle mixture over the cheesecake. Bake for 30 minutes, then chill 3-4 hours to set or overnight. Top with sugar-free caramel sauce, if desired.

Notes

Recipe Notes

  • Net carbs: 4g

Brenda’s Notes: 

 

Nutrition

Calories: 229kcal | Carbohydrates: 7g | Protein: 3g | Fat: 21g | Saturated Fat: 13g | Cholesterol: 61mg | Sodium: 324mg | Potassium: 59mg | Fiber: 3g | Sugar: 2g | Vitamin A: 723IU | Vitamin C: 1mg | Calcium: 41mg | 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.

Low-Carb Caramel Apple Cheesecake Bars Recipe

Source: diabetesdaily.com

What to Eat for Better Heart Health

As the famous saying goes, “You are what you eat,” and it is in fact true that our diet is intimately connected to health outcomes. When it comes to something that we have a lot of control over – our diet – why not take the next steps to make it healthier!

This article focuses on research-backed tips for achieving a more “heart-healthy” diet, which is especially important for people with diabetes, since the condition can increase the risk for heart disease.

Choose Unprocessed Foods

Many researchers will agree that population-based nutritional studies can be prone to many limitations. It can be very difficult to draw accurate and consistent conclusions about the specific effects of a single food or food group; instead, it is generally accepted that the overall dietary patterns and combination of specific foods consumed paint a more complete picture. However, most studies do agree on the importance of choosing whole foods over highly processed items.

For instance, ample evidence points to the harmful effects of highly-refined, high-glycemic load carbohydrates (e.g., corn syrup, white bread, most pre-packaged desserts), when it comes to cardiovascular health. The Cleveland Clinic recommends eschewing such carbohydrate sources and instead choosing less processed sources, like whole-grain bread and quinoa, for example.

Similarly, there has been some evidence to suggest that eating processed meats may increase heart disease risk. When possible, choosing unprocessed or minimally processed protein sources is the better choice.

Eating “clean” in this regard can also help you minimize your intake of trans fat, which has been consistently shown to increase heart disease risk.

Incorporate More Plants

Numerous studies point to the heart health benefits of a plant-based diet. Did you know that the vast majority of our pharmaceuticals are derived from plants? It’s no wonder that eating more plants can mitigate disease risk – they are packed with antioxidants, vitamins, fiber, and numerous other beneficial substances.

Have you ever heard of “eat the rainbow”? Choosing a variety of fiber-rich and colorful vegetables and fruits will help you incorporate a diverse array of heart-healthy nutrients.

Of course, for people with diabetes, the carbohydrate (sugar) content matters, so be mindful and opt for lower-glycemic-impact choices, like leafy green vegetables, zucchini, brussels sprouts, broccoli, and peppers. Consider choosing berries, and high-in-fiber, lower-in-sugar fruits to get the nutrients you need while also keeping the blood sugar level steady.

Photo credit: Foundry (Pixabay)

Don’t Shy Away from Fats

For many decades, it had seemed that dietary fat was public enemy #1 when it came to heart health. In particular, saturated fats and cholesterol (and thus many nutritious foods, like eggs and meat) earned a bad rep.

However, the picture turned out to be much more complicated. Experts explain that there has been a lack of consistency in the available data regarding the effects of saturated fat and cholesterol intake on cardiovascular disease (CVD) risk. Importantly, while some studies showed an association between red meat consumption and CVD, most of these studies were focused on processed meat products (see above).

Photo credit: GerDukes (Pixabay)

What is well-established is that incorporating “healthy-fats” (in particular, omega-3 fatty acids) from sources like fish, avocados, and nuts, appears to have favorable effects on CVD risk. This is a large component of the famous Mediterranean diet, which has been consistently associated with improved cardiovascular health. In contrast, keep trans fat intake at bay (which should be easy enough when mainly eating whole, unprocessed foods).

Choose Water

Besides choosing whole foods (read: no sugar added!), it is equally important to stay smart about beverages. We live in a society that makes it easy and normal to choose sugar-laden drinks (from the orange juice or Macchiato in the morning to the soda at lunch, to the sweetened iced tea with dinner). Choosing to forgo sugar-sweetened beverages is highly recommended for better heart health.

Summary

While many nutrition studies can be inherently messy in their design and interpretations, a few well-accepted notions regarding a heart-healthy diet have consistently emerged. Overall, whole-foods-based, unprocessed meals that are low in sugar and high in omega-3 fatty acids, incorporating a variety of plants, and drinking water or unsweetened beverages, can help reduce CVD risk.

References

Anand SS, Hawkes C, de Souza RJ, et al. (2015) “Food Consumption and its impact on Cardiovascular  Disease: Importance of Solutions focused on the globalized food system.” Journal of the American College of Cardiology. 66(14): 1590-1614. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4597475/

Cleveland Clinic (2018) “Heart Healthy Diet.” https://my.clevelandclinic.org/health/articles/17079-heart-healthy-diet

Harvard T.H. Chan School of Public Health (2020) “Preventing Heart Disease.” https://www.hsph.harvard.edu/nutritionsource/disease-prevention/cardiovascular-disease/preventing-cvd/

Kim H, Caulfield LE, Garcia-Larsen V, et al. (2019) “Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All-Cause Mortality in a General Population of Middle-Aged Adults.” Journal of the American Heart Association 8(16). https://www.ahajournals.org/doi/full/10.1161/JAHA.119.012865

Source: diabetesdaily.com

1 2 3 15

Search

+