Top 5 Low-Carb Swaps for High-Carb Favorites

A diagnosis of type 1 or type 2 diabetes means you should be mindful of what you eat and how different foods affect your blood sugars at all times. Enjoying some of our favorite foods can be more challenging when we have to factor in the impact on blood sugars. People who are insulin-dependent have to be very precise about their insulin dose and timing. Others rely on oral medication and high blood sugar may take hours to come back down, if diet is not considered. With that said, you can still enjoy some of your favorites thanks to so many new healthier options available both to make at home and in stores.

Here are my top 5 low-carb replacements for high-carb favorites:

1. Edamame Pasta

If you told me pre-diagnosis that I would be trying substitutes for pasta such as zucchini, black bean and edamame pasta, I would not have believed you. Yet here I am, more than six years later, having never touched real pasta once after finding these delicious substitutions. My favorite is edamame linguini, I find the taste and texture to be most similar to the real deal. I add in some ground beef, turkey or some grilled shrimp and the result is a protein-packed, low-carb and filling meal without having to worry about blood sugar spikes.

2. Mashed Cauliflower

Who doesn’t love to indulge in comfort food? One cup of mashed potatoes is 35 g of carbs and has a little over 200 calories. With most people also adding butter, cheese, and other toppings, this can result in a “perfect storm” of high-carbs and high-fat that is very tricky to bolus for and can lead to stubbornly high blood sugar levels. Stubborn highs can make you more insulin resistant, so for those on insulin, you may require more than your usual dose to bring it down. For those who aren’t on insulin and rely on exercise to bring down blood sugar spikes, you may have a harder time getting your blood sugars back in range. The good news is not only can you make this yourself but you can now find it in many freezer aisles as well.

3. Chicken Crust Pizza

This one is a best-kept secret among keto lovers! I have seen so many recipes for low-carb pizza circulate through the diabetes online community and I have tried several. I enjoyed the “fathead” recipe (many variations exist online) but found it very high-calorie and filling. I found the cauliflower options to be very grainy and not the texture I am used to when it comes to pizza dough. But using ground chicken meat as your pizza “dough” actually has the right consistency and also gives you upwards of an extra 20+ grams of protein per slice making this delicious option my top choice!

4. Protein-Packed Low-Carb Ice Cream

I miss the days where I could sit down with a bowl of ice cream and watch mindless TV while I mindlessly ate. Now, while I am sure I could still do that, albeit tricky when it comes to blood sugars and wanting to fit into last summer’s favorite jeans, I choose not to. There are so many alternatives that taste just as creamy and delicious and don’t contain a ton of calories and carbs. While a lot of these recipes require an ice cream maker, this one is simple and foolproof with just a blender needed. Simply blend 1 scoop of protein powder, ¼  cup almond milk, ¼ cup water and 1 tbsp. cocoa powder. I personally also add 1 tbsp. of chunky peanut butter for a great flavor and bite! Next, freeze it until ready to eat it and then leave it out for about 10 minutes before eating for optimal consistency and the most authentic ice cream experience!

5. Chocolate Peanut Butter Smoothie

Smoothies sound healthy, in theory. Many contain yogurt, milk and fruit, all which on their own offer plenty of nutritional value. But throwing it all into a blender, while it makes for a refreshing drink, it can be loaded with calories and carbs. Instead, opt for unsweetened almond milk and Greek yogurt and protein powder as your main ingredients and add in berries that contain the lowest amount of carbs of all fruit. You can also use peanut butter. There are low-sugar versions now available on the market, like Legendary and many others.

While I love having delicious treats, I also enjoy normal blood sugars and feeling good in my own skin. Using lower-carb and lower-calorie substitutes for some of my higher-carb favorites allows me to satisfy my sweet tooth without sacrificing my health and wellbeing.

Source: diabetesdaily.com

Would You Restrict Carbs to Ease Diabetes Management? (ADA 2020)

Children and adolescents with type 1 diabetes are currently living at a time of a big diabetes technology boom. Continuous glucose monitors (CGMs) and insulin pumps are becoming more popular and offer the promise of better glycemic management and more freedom and peace of mind. As research and clinical trials on automated insulin delivery systems are in full-swing, clinicians from The Joslin Diabetes Center, Yale University, and Harvard University were interested in understanding various patient preferences. In one study, they posed the following question:

Would young people with type 1 diabetes be willing to limit their carbohydrate intake to a maximum of 50 g per meal if this meant they wouldn’t have to administer a manual bolus using an artificial pancreas (AP) system? 

The outcomes of this research were recently presented at the American Diabetes Association (ADA) 80th Scientific Sessions.

To help understand patient perspectives and preferences on this subject,  39 participants (average age 17 +/- 4.7 years) were recruited at two study centers. These patients had an average diabetes duration of 9.4 +/- 4.9 years and an average HbA1c of 8.4 +/- 1.1 %. Interviews were conducted with each participant and parents to gauge their views on the willingness to “limit carb intake to 50 g per meal/snack if this would eliminate the need to manually bolus for food when using the AP system.”

Based on their analysis, the study authors derived the following major insights:

  1. The majority of participants (and their parents) would prefer to have the option of eating more than 50 g per meal/snack and were willing to manually bolus for the excess carbs.
  2. Most believed that 50 g per meal or snack was too restrictive.
  3. Young people generally agreed that automation would “reduce self-care burden.”

The researchers concluded,

“An aversion to food restrictions overpowers the desire for an AP system that can independently manage glucose levels though limited carbohydrate intake. Carbohydrate limitations appear to increase self-care burden more than the time and effort expended on carb counting and bolusing. Future AP systems should consider options that enable users to choose to bolus manually for large meals and to forego bolusing for smaller ones.”

Here are a few notable quotes from the participants, which were highlighted in the poster presentation:

“I think that, if I had to choose between bolusing or limiting my carb intake, I think I would rather bolus, just because nobody really wants to be told what to do.” (25-year-old female)

“Every once in a while she wants to have an ice cream. You know, I think she should be allowed to have these things sometimes when she wants them. I don’t want her to be too restricted.” (Mother of a 16-year-old.)

Sadly, despite continuing advances in technology, the glycemic management for youth with type 1 diabetes has been stagnant or worsening, depending on the age group, for decades. As per the most recent available data, the average HbA1c for young people with type 1 is about 8.7%, similar to what was observed in this cohort. Automated insulin delivery could offer an important solution to so many young people who do not meet the ADA-set glycemic targets (currently, the organization recommends individualizing the A1c goals, from as low as <6.5% all the way up to <8% for some patients).

This study provides an interesting snapshot into what many young people with type 1 diabetes appear to consider very important — the freedom to eat whatever they want and bolus for it. 

There has been a long-standing debate, often in the diabetes online community, and sometimes among healthcare providers, about a low-carbohydrate approach for young people. Many have highlighted the benefits, and exceptional success stories. They are not just anecdotes, either. At least one study has demonstrated exceptional outcomes of carbohydrate lowering for youth with type 1 diabetes, with excellent adherence and reported quality of life, a normal average A1c of ~5.7%, and a very low rate of adverse events.

Nevertheless, some question difficulty of maintaining a lower-carbohydrate diet, and concerns have been cited over the potential for the development of eating disorders as a result of “restricted eating”.

When it comes to developing AP systems, this study suggests that many young patients would prefer more flexibility in the upper threshold of their carbohydrate intake and are willing to put in the work to manually bolus for and accept the outcomes, whatever they may be, of higher carbohydrate eating patterns, in lieu of sticking to a recommended carb limit and not having to manually deliver their insulin dose. Of  course, this is just a small study, and the results may be skewed towards this perspective due to the predominance of teenagers in this cohort. Also, it may be interesting to evaluate a shift in this perspective, if any, following a formal diabetes education program to explain to patients and parents, in detail, the benefits of lowering carbohydrate intake for diabetes management in general, and in the context of AP technology.

What are your thoughts on the subject? We love hearing from our readers.

Source: diabetesdaily.com

6 Healthy and Easy Asparagus Recipes

The easiest way to prepare asparagus is to roast them. Just toss them in with oil and seasoning and bake it for a few minutes, and you have a crispy side dish for your chicken or pork dishes. This quick method of preparation always works well, even if you just use salt and pepper to taste. 

If you have extra time in the kitchen, you can be extra creative with this vegetable. Here are some ideas you might want to try: 

Cream of Asparagus Cheddar Soup 

If you find yourself craving for some healthy soup this summer, this low-carb, high-fat recipe is worth a try. You will need a food processor to puree the asparagus, but the rest is just about tossing in the ingredients into the pan. Super easy! 

Photo credit: Diane of Eat Better Recipes

Cheesy Roasted Asparagus

This recipe takes roasted asparagus to the next level. Marinating the asparagus spears enhances the flavor, and the cheese on top of it makes it palatable even for picky eaters. Pair this with grilled meat to complete your low-carb meal. 

Lemon Ginger Chicken Asparagus Stir Fry

Why take out Asian food when you can try this simple recipe at home? Simply cook the chicken and asparagus in oil, garlic, and ginger, and then add the sauce. Keep stirring until the sauce comes to a boil and thickens up.

Asparagus Tart

Photo credit: Brenda or Sugar-Free Mom

Low-Carb Keto Asparagus Tart

This tart is perfect for brunch or light lunch with some salad. Its crust consists of only three ingredients and does not need any equipment to make it. You can store this in the fridge for up to three days for make-ahead meals. 

Photo credit: Laura of Cook at Home Mom

Asian Steak Kebabs with Asparagus

You would like to use thick asparagus for this recipe so that the spears stay intact when you thread them onto the skewers with the marinated beef and mushrooms. Optionally, you can add more colors to your kebab by adding onions, bell peppers, or fresh pineapple your stick. 

risotto

Photo credit: Caroline of Caroline’s Cooking

Cauliflower Risotto with Asparagus and Mushrooms

Cauliflower “rice” isn’t new to the low-carb society, but this variation is just full of flavor. Simply stir-fry onion and garlic in oil and then add the sliced mushroom, asparagus, cauliflower, and other ingredients as instructed. Healthy, easy, and tasty. 

Do you have any easy asparagus recipes to share with us? Write them in the comments. 

Source: diabetesdaily.com

Sinigang Na Hipon – Filipino Soup

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

Imagine fresh, delicious shrimp in a broth that is savory, sweet, and sour all at once. No wonder it’s such a popular dish.

Traditional sinigang is served over a bed of white rice. For this recipe, I wanted to create a low carb version without the rice.

The soup is incredible all on its own. And it’s so easy to make! Everything comes together in one pot, and you simply add the ingredients and boil until they’re ready.

What Is Sinigang Soup?

Sinigang soup is a type of Filipino soup that is sour and savory. Sinigang (pronounced ‘see-Nee-Gangh’) is typically made with either pork (usually ribs), beef, chicken, shrimp, or fish.

Na Hipon, which means shrimp, is just one version of the Filipino soup.

Most sinigang soups feature a tamarind broth to achieve the characteristic flavor.

sinigang na hipon

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Sinigang Na Hipon Shrimp Filipino Soup

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This easy shrimp soup recipe is low-carb, gluten-free, and delicious! It features whole shrimp in a tamarind broth.
Course Soup
Cuisine Filipino
Keyword Shrimp
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8 people
Calories 160kcal

Ingredients

  • 2 pounds large shrimp shells tails, heads intact
  • 1 piece green tomato quartered
  • 3 pieces ripe tomatoes quartered
  • 1/2 cup yellow onion quartered
  • 1 piece daikon radish sliced
  • 5 ounces green beans bite sized cuts
  • 3.5 ounces okra small
  • 14 ounces spinach fresh
  • 3 pieces green chili peppers
  • 1 tablespoon fish sauce or to taste
  • 1 packet tamarind soup mix 40 Grams
  • 2 to 3 cups water

Instructions

  • Properly wash shrimps with cold running water. Pat dry. Opt to season with salt.
  • In a casserole or deep large pan, add ¼ cup water, tomatoes and onions. Sauté until onions are translucent. Add the remaining water and bring to a boil.
  • Once water has boiled, slowly add okra, radish, green beans and sprinkle tamarind soup mix. Continue to boil for 5 to 7 minutes or until vegetables start to soften.
  • Add the shrimps to the boiling broth, make sure they are all submerged in broth. Cover and boil for 5 to 8 minutes or until each shrimp turned golden orange in color. Do not overcook shrimps. Turn off heat and add spinach. Cover. Allow spinach to wilt before serving.

Notes

  • 2 to 3 cups water – Usually, rice washing is used instead of water.
  • Properly wash shrimps with cold running water. Pat dry. Opt to season with salt. – Some would season shrimps with salt, I don’t.
  • Once water has boiled, slowly add Okra, radish, green beans and continue to boil for 5 to 7 minutes. Add the shrimp, make sure they are all submerged in broth. Cover and boil for 5 to 8 minutes or until each shrimp turned golden orange in color. – Some heads of shrimps are black – they are cooked but the hepatopancreas differs in color when raw and cooked due to their diet (based on what I read).
  • I used an 11-inch deep pan and had to transfer the vegetables to another container while batch boiling the shrimps to make sure they are cooked properly.
  • Filipinos love to pair sinigang with lots of white rice.
  • Fish sauce (to taste) – Only added 1 tablespoon.
  • There is a small amount of sugar in the soup mix, but the amount of carbs in a serving shouldn’t be enough to impact. A tamarind paste and additional seasonings can be used instead.

Nutrition

Calories: 160kcal | Carbohydrates: 10g | Protein: 26g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 286mg | Sodium: 1925mg | Potassium: 590mg | Fiber: 5g | Sugar: 3g | Vitamin A: 4962IU | Vitamin C: 37mg | Calcium: 248mg | Iron: 4mg


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.

Sinigang Na Hipon – Filipino Soup Recipe

Source: diabetesdaily.com

Garlic Cream Cheese and Spinach Roasted Mini Sweet Peppers

This content originally appeared on TCOYD: Taking Control of Your Diabetes. Republished with permission.

No big games to watch on TV? No problem! These garlic cream cheese & spinach stuffed peppers are the perfect “game day” app for your next competitive home isolation game of Monopoly.

Garlic Cream Cheese & Spinach Roasted Mini Sweet Peppers

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Garlic Cream Cheese & Spinach Roasted Mini Sweet Peppers

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The perfect blend of savory and slightly sweet, these charred garlic cream cheese & spinach stuffed peppers are delicious appetizers!
Course Appetizer
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 16 halves
Calories 21kcal

Ingredients

  • 8 mini sweet peppers
  • 8 oz cream cheese
  • 1/2 cup green onion finely chopped (reserve a few pinches)
  • 2 tbsp garlic minced (or to taste)
  • 1 cup frozen spinach thawed, excess moisture removed, you can also finely chop fresh spinach
  • 2 tbsp cooking oil

Instructions

Prep Work

  • Let cream cheese soften at room temperature for 30-60 minutes.
  • If using frozen spinach, thaw at room temperature or in a skillet at low heat for a few minutes (according to package directions). Once thawed, place ~1 cup or a generous handful into a clean kitchen towel or paper towel, and wring out excess water over the sink. If using fresh spinach, finely chop ~1 cup.

Directions

  • Slice the cap off of each mini pepper and remove the inner core/seeds. Cut lengthwise.
  • Heat oil in a stove top pan. Lay each pepper-half skin side down and cook on med-high heat for a few minutes, until you get some charred marks.
  • While the peppers are cooking, add spinach, garlic, and all but a few pinches of the green onion to the cream cheese and mix well.
  • Remove the peppers from pan onto a cutting board and let cool just enough to be handled.
  • Use a spoon to scoop about 1 teaspoon of the cream cheese filling into each pepper-half.
  • Place the peppers in an oven safe dish and broil for 5 minutes.
  • Garnish with reserved chopped green onion.

Notes

I did mix the entire 8 oz block of cream cheese with the garlic, spinach, and green onion, and about half remained when I prepared only 8 mini peppers (16 halves). You could either double the peppers, or use the cream cheese mixture for something else (bagel, toast, sandwich spread, on top of salmon, cucumber bites, baked potato, pasta dish, roasted veggies, etc.). You could also get creative adding in any spices you prefer.

Nutrition

Calories: 21kcal | Carbohydrates: 1.5g | Protein: 1g | Fat: 1g


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.

Garlic Cream Cheese and Spinach Roasted Mini Sweet Peppers Recipe

Source: diabetesdaily.com

Peanut Butter Granola

This content originally appeared on ForGoodMeasure. Republished with permission.

I really enjoy peanut butter and I really adore history. That said, I like to think of Peanut Butter Granola as the perfect blend of my two passions. While traditional versions tend to be carb-laden & overly-sweetened, my recipe is a protein power-house relying on raw peanuts and creamy peanut butter to deliver crunch and flavor. If you ask me, it’s the perfect snack while reading up on granola’s origin & history, which I might add, dates back to the 1800s.

peanut butter granola

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Peanut Butter Granola

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This recipe is a protein power-house relying on raw peanuts and creamy peanut butter to deliver crunch and flavor.
Course Snack
Cuisine American
Keyword Peanut Butter
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 12 1/2 cups
Calories 388kcal

Ingredients

  • 1 ½ cups unsalted almonds
  • 1 ½ cups unsalted peanuts
  • 1 cup unsweetened shredded coconut
  • ¼ cup flax seeds
  • ¼ cup vanilla protein powder
  • ½ cup peanut butter
  • ¼ cup salted butter
  • 2 tablespoons water
  • 1 tablespoon honey
  • 2 teaspoons vanilla

Instructions

  • Preheat oven to 325 degrees.
  • Line a rimmed baking sheet with parchment.
  • Rough chop almonds & peanuts either with a chef’s knife or processor. With the latter, be sure to use the pulse function, ensuring texture not dust.
  • Mix almonds, peanuts, and remaining dry ingredients in a large bowl.
  • Set aside.
  • In a small saucepan on medium-heat, melt peanut butter and butter, stirring often.
  • Remove from heat.
  • Add water, honey and vanilla to melted butter mixture, stirring to combine.
  • Pour melted butter mixture over dry ingredients, mixing thoroughly.
  • Spread on prepared baking sheet, pushing down firmly.
  • Bake for 20 minutes or until light brown with crispy edges.
  • Cool for one hour before storing in an airtight container.

Notes

Net carbs: 8g

Naturally low-carb & gluten-free

Nutrition

Calories: 388kcal | Carbohydrates: 14g | Protein: 14g | Fat: 33g | Cholesterol: 14mg | Sodium: 44mg | Fiber: 6g | Sugar: 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.

Peanut Butter Granola Recipe

Source: diabetesdaily.com

Review: The Impossible Burger – Good for People and the Planet

The folks at Impossible Burger, along with their dedicated team of scientists, farmers and chefs have spent years trying to figure out how to deliver the goodness of a burger without the killing of animals. By creating this meatless burger, Impossible Burger uses a fraction of the Earth’s resources. Impossible Burger uses 95% less land, 74% less water, and creates 87% less greenhouse gas emissions. Hearing these statistics made me really want to try it, and start exploring alternate types of burgers.

What Is It Made of?

Impossible Burger is made from proteins, flavors, fats, and binders just like any other burger except the ingredients come from plants. The “magic ingredient” that makes these burgers seem like the real deal is called heme. Heme is a basic building block of life on Earth, including plants, but it’s uniquely abundant in meat. This is what makes the burger smell, cook, bleed, and taste like a hearty burger. The Impossible Burger 2.0 replaced the wheat protein with soy protein, which not only added flavor but some dietary fiber as well.

One thing I loved to see is that Impossible Burger delivers the same amount of protein, 19 grams per serving, and iron as a beef burger — but its protein comes entirely from plants, it contains no hormones or antibiotics, does not create a reservoir for dangerous pathogens, and contains no cholesterol or slaughterhouse contaminants. The bioavailable protein, iron, and fat content are comparable to conventional 80/20 ground beef. Launched in 2019,  the new Impossible Burger contains 30% less sodium and 40% less saturated fat than their original recipe. Here are the ingredients and nutrition facts for their current recipe.

From Impossible Foods website

How Does It Taste?

I prepared the burger on a bun, smothered in cheese and pickles and it looked exactly like a beef burger. The smell also matched what I would expect from a burger joint. When I bit into it, I thoroughly enjoyed the flavor and found it to be quite juicy. It had a texture and taste that rivals meat and didn’t seem like the other veggie/plant-based burgers I have tried.

When I tried the original burger a few years back, I had to take into account that it contained wheat when figuring out my insulin dose. This time I took a very modest amount and it didn’t spike my blood sugars at all. The replacement of soy protein was a great improvement with the 2.0 but make sure to look out for a delayed protein spike about an hour or so post-meal.

 Impossible Burger

Photo credit: Impossible Foods

Where Can I Get Impossible Burger?

Since my last review, the Impossible Food brand has grown quite a bit. They are now available in restaurants and groceries worldwide, including Starbucks! Check here for locations near you.

What’s Next for Impossible Burger?

The team at Impossible Burger is working to transform the global food system by inventing better ways to enjoy the food we love, without sacrificing flavor. The Impossible Burger is their very first product, and they have since added Impossible plant-based pork and sausage to their list and I am anxiously awaiting their next new product. Enjoying food that is good for your body and your planet is a win-win!

Source: diabetesdaily.com

Healthy Kitchen Swaps to Improve Blood Sugar and Diet

Eating healthy and learning to make better food choices is easier than ever, with the internet at our fingertips giving us boundless wisdom and guidance. Fresh fruits and vegetables are easily found at every grocery and corner store, but it’s not always easy, nor does everyone know where to start. Sometimes “swapping” one thing out for something similar is the easiest way to eat healthier.

These simple kitchen swaps will not only help your blood sugars, but can help with weight loss (or maintenance) and heart health as well, without sacrificing on flavor. By reducing your calorie intake only 50 calories per day, you can lose up to 5 pounds a year! Check out these swaps and see if anything may work for you!

Opt for Fresh Fruit over Dried

Instead of eating 100 grams (around 3.5 ounces) of craisins, try opting for 100 grams of grapes instead. The craisins will cost you 325 calories, whereas the grapes, only 69. This saves you a whopping 256 calories! Additionally, fresh fruit’s high water content more easily will fill you up, and you won’t be as likely to overeat, as opposed to dry fruit.

Sweeten Your Coffee with Cinnamon

Everyone loves a little sweet coffee or tea in the morning, but it doesn’t have to cost you calories. Adding cinnamon (1 tsp)  to your brew instead of sugar or honey (1 tsp), will not only save you 10 calories per serving, but will embolden your morning blend with metabolism-boosting polyphenols, and the powerful antioxidants in cinnamon that help curb insulin resistance. One study showed that participants who ate cinnamon daily lowered their blood sugars between 18-29%.

popcorn

Photo credit: Georgia Vagim (Unsplash)

Go Popped Instead of Crisped

Watching a movie with friends? Try opting for popcorn instead of chips. While one cup (28 grams) of chips is 150 calories, a full six cups of popcorn (27 grams) is only 100 calories. Top it with nutritional yeast for a vitamin-packed snack: one tablespoon contains 2 grams of protein, and 30–180% of the recommended daily intake of B vitamins. It is especially rich in thiamine, riboflavin, niacin, vitamin B6 and vitamin B12.

Go EVOO Instead of Butter

High-quality extra virgin olive oil (EVVO) is a great substitute for melted butter in both cooking and baking. Olive oil is lower in saturated fat than butter and contains beneficial antioxidants. Eating extra virgin olive oil can also help with insulin resistance and prevent type 2 diabetes. A large analysis found that including olive oil in one’s diet could reduce the risk of type 2 diabetes by 13%. In comparison to a low-fat diet, a diet high in olive oil was also found to help normalize blood glucose in people who already had type 2 diabetes. One study found that a mostly Mediterranean diet enhanced with extra virgin olive oil decreased the risk of type 2 diabetes by more than 50%.

Have a Healthier Breakfast

Swapping out sugary granola for high fiber oatmeal or cereal will undoubtedly save you many calories, carbohydrates, and grams of added sugar. Eating only 1/3 of a cup (50 grams) of Gypsy Crunch Roasted Granola has over 260 calories, and 28 grams of carbohydrates (and most people will easily eat 1 full cup as a serving), whereas 1 cup of unsweetened oatmeal only has an average of 166 calories per serving, and 27 grams of carbohydrates. Additionally, oatmeal does not have any added honey, artificial sweeteners, butter, or emulsifiers that can quickly turn a healthy breakfast into more of a dessert.

By making these easy and quick swaps, you can save hundreds of calories per day, and more easily meet not only any weight-loss goals you may have, but also HbA1c goals as well! What easy swaps have you found to be helpful in your diabetes journey? Share this post and comment below; we’d love to hear from you!

Source: diabetesdaily.com

Keto Coconut Shrimp (Nut-Free, Air Fryer Option)

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

If you’ve never tried coconut shrimp, now is the time my friends! It’s basically an easy way to enjoy tasty shrimp! Shrimp coated in shredded coconut which is then fried, pan-fried, baked, or even air fried! You can enjoy this as a meal by adding some delicious oven-fried broccoli and cauliflower and some miracle noodles for a complete family-friendly low-carb meal. You could also make this for a party and serve as an appetizer with some keto cocktail sauce. Either way, you cook these coconut shrimp will be divine and your family will be asking you to make it again and again!

Fried Coconut Shrimp Versus Air Fryer

Some people aren’t into frying, I get it. But I will say, if you are following a ketogenic diet, this is the best way to make this keto coconut shrimp. So tasty when fried in coconut oil in a skillet. But for those of you opposed to frying, I have given air fryer directions. We tried this recipe both ways and while the coconut shrimp was just as crispy in the air fryer, the family and I felt the coconut shrimp was tastier and more satisfying when fried in the coconut oil. Choose your favorite way and enjoy!

Keto Coconut Shrimp

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Keto Coconut Shrimp (Nut Free, Air Fryer Option)

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This recipe will hit all the right notes in your mouth! It’s a tasty, finger food appetizer or entree to serve to family and friends!
Course Appetizer, Main Course
Cuisine American
Keyword Shrimp
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 5 3-ounce servings
Calories 225kcal

Ingredients

  • 1 pound shrimp peeled, cleaned, tails off
  • 1/3 cup coconut flour
  • 1/2 tsp onion powder
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 2 eggs
  • 1/3 cup unsweetened shredded coconut
  • 1/2 cup crushed pork rinds
  • 1/2 tsp salt

Instructions

  • Set cleaned and peeled shrimp aside in the fridge until your coatings are mixed.
  • Combine coconut flour, onion powder, paprika, garlic powder and salt and pepper together in a shallow bowl. Set aside.
  • Place eggs in a shallow bowl and beat. Set aside.
  • Add shredded coconut, crushed pork rinds and salt to a shallow bowl and whisk together to combine.
  • Place 4-5 shrimp into the coconut flour spice bowl and coat on both sides. Dip into eggs then coat in shredded coconut and pork rind mixture. Place onto a baking sheet and finish coating the rest of the shrimp.

Frying in Oil

  • Place coconut oil in a large skillet, heat over medium high heat, add enough coconut oil until you have about 2 inches once melted in pan. Temperature should reach 350 degrees F. Test oil by dropping a piece of shredded coconut into pan, if it sizzles, oil is ready.
  • Place half the shrimp in one layer into the oil. Wait 2-3 minutes then turn over when nicely browned. Cook another 2-3 minutes then remove onto a baking sheet lined with paper towels to absorb excess oil. Continue the second batch of shrimp until all nicely browned on both sides.

Air Fryer Option

  • Spray basket with avocado or coconut oil cooking spray. Place half the shrimp in the basket. Cook for 5 minutes at 400 degrees F. Flip over and cook another 5 minutes or until nicely browned and crispy. Finish with the second batch and follow same procedure.

Notes

Nutrition info does not include oil for frying.

Optional Cocktail Sauce to serve: Sugar-Free Keto Cocktail Sauce

Net Carbs: 3g

Nutrition

Calories: 225kcal | Carbohydrates: 7g | Protein: 22g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 302mg | Sodium: 1255mg | Potassium: 131mg | Fiber: 4g | Sugar: 1g | Vitamin A: 194IU | Vitamin C: 4mg | Calcium: 141mg | 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.

Keto Coconut Shrimp Recipe

Source: diabetesdaily.com

Review: Enlightened Low-Carb, High-Protein, Guiltless Ice Cream

If you are looking for a guilt-free substitution for your favorite ice cream, Enlightened is the brand for you. While some of its competitors’ products lack flavor and the creaminess that I know ice cream to be, Enlightened delivers amazing taste and rich, creamy consistency that will make you think you are eating the real thing. And with it being low-carb and high-protein, you can indulge without worrying about a blood sugar rollercoaster ride.

Who Are They

When Michael Shoretz’s father was diagnosed with type 2 diabetes, Michael became very educated on the topic of nutrition and went on to study health policy and become a certified personal trainer.

He noticed many of his clients would confess to eating ice cream which would only sabotage their efforts and they were desperately seeking a better alternative. Michael noticed that with all the products offered, you would have to sacrifice one thing for another. For example, if the ice cream was low-sugar, it was often filled with artificial ingredients. Michael sought out to create a product that was low-calorie, low-sugar, and high in protein, all without sacrificing taste. And in 2012, the first Enlightened ice cream bars hit the stores and the brand has grown quite a bit since.

What Is It Made Of and How Does It Taste?

All of the Enlightened products, both bars and pints, are sweetened with monk fruit and erythritol, which are all-natural, zero-carb sweeteners. I find these both to be gentler on my stomach than some of their competitors.

The keto collection is made with real cream and zero-carb sweeteners. They come out to 1 g net carb once you factor in their high fiber content. They all were rich and creamy and the bits of flavor were plentiful and always a delicious surprise inside each bite. My favorites were the Peanut Butter Fudge, Mint Chocolate Chunk and P.B. Cookie Dough. I was able to enjoy this dessert before bed and not have an overnight rollercoaster ride with my blood sugars.

Photo credit: Enlightened

I was sent their keto variety pack which consisted of:

  1. P.B. Cookie & Brownie Dough (NEW!)
  2. Caramel Chocolate Double Dough (NEW!)
  3. Red Velvet
  4. Chocolate Glazed Donut
  5. Peanut Butter Fudge
  6. Mint Chocolate Chunk
  7. Butter Pecan
  8. Coffee & Cream
  9. Chocolate Peanut Butter

The dairy-free line is perfect for anyone with stomach issues or who prefers to eat vegan. Many people with celiac also prefer this line as many of the flavors are gluten-free. Check out each flavor from all the lines as many of their products are gluten-free. I received the Monkey Business and Chocolate PB, both of which were delicious and I would have never known they didn’t contain any dairy.

Also, be sure to check out their low-calorie line for those of you who are counting your calories. Each serving from this collection ranges from only 70-100 calories!

How Much Does It Cost and Where Can I Purchase?

Enlighted has thankfully gone more mainstream and is now offered in many grocery and specialty stores around the country. Make sure to enter your zip code to find the closest location to you.

The prices range depending on product type and product line but they offer many different options and offer incentives, including free shipping, if you are unable to find your favorites in your local store.

Conclusion

I have tried many different low-carb ice creams and Enlightened continues to hold the number one spot for me. I always look forward to this guiltless pleasure and enjoy knowing that my blood sugars won’t get out of whack.  With a great variety of product lines and flavors, there is something for everyone. I highly recommend giving Enlightened products a try.

Source: diabetesdaily.com

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