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

Review: Twisted Healthy Treats Keto Ice Cream Bars

Low-carb ice cream is hard to come by, and finding one that tastes good and is affordable isn’t an easy feat. I was thrilled to come across Twisted Healthy Treats Lick Keto Bars, which are both low-carb and sugar-free, perfect for me and my blood sugar management.

This Australian company was kind enough to send me their Lick Keto Bars to try out at no cost, so that I could try this low-carb treat (as a person living with type 1 diabetes) and share my experience with our community. I did not receive additional compensation for this review and all opinions are my own.

Who They Are

Twisted Healthy Treats is a company that was started by a mother looking for treats that didn’t come loaded with artificial flavors and sugar. Since her background was in Food Science and Technology, it only made sense that she took her expertise and put it to good use. Today Twisted Healthy Treats is all female-run company, manufacturing in a state of the art facility. All of their products contain:

  • All-natural ingredients
  • No sugar or low-sugar
  • Natural based sweeteners


Here’s what the company is offering today:

  • Twisted low-calorie frozen yogurt in a variety of flavors, including Watermelon & Mango, Chocolate & Coconut, Strawberry & Vanilla Bean, and Chocolate & Vanilla Bean. These products are not recommended for those aiming for keto or perfect blood sugar lines, but they can be a nice treat, with around 20 grams of carbs!
  • Licks Frozen Juice Bars have no sugar added and only contain about 7.5g of carbs. They come in Pink Lemon Twist, Mango Delish Twist, and Berry Buzz, and all are made with 99% real fruit juice.
  • Licks Frozen Ice Cream Bars in Rich Chocolate and Vanilla Latte, which contain only 2 grams of net carbs.

My Review

It has been such a wonderful feeling to know I can open up my freezer and have a quick healthy choice that can satiate my sweet tooth without impacting my blood sugars or my weight loss efforts. The Lick Keto Bars are dense, unlike many other low-carb frozen treats that leave me wanting more. They have a great creamy consistency, and each bite is packed with flavor. Each pack comes with 4 bars, and prices vary according to retailers – at Costco you can buy a large pack of mini-cups for less than $1 per cup. Check their website for locations in both Australia and the United States.

As a person living with type 1 diabetes, I wanted to see how the Keto bars affected my blood sugar. I decided not to take any insulin beforehand and watch what happened. I started the experiment at a blood sugar level of 115 mg/dL and watched carefully to see if there was a spike or even just a slow rise. 2 hours later, my blood sugar was stable and coasting at 102. It really is rare to find something enjoyable that I don’t even have to take insulin for. I am sold! I highly recommend this product to anyone looking for a delicious dessert that is nutritious and blood sugar-friendly!

Have you tried any of these? What are your favorites?

Source: diabetesdaily.com

Lemon-Thyme Vegetable Salmon Wraps

This content originally appeared on ForGoodMeasure. Republished with permission.

One-pan dinners are a go-to for family night, but in most cases a bit too real for guests. This recipe will change your dinner parties. Hearty Swiss chard leaves wrap a savory treasure of salmon and snappy vegetables bathed in lemon-thyme butter. Recyclable foil packets jazz up the presentation and keep everything in place, while minimizing cleanup so you can spend time with friends outside your kitchen. Perfect al fresco with fresh greens tossed in a light vinaigrette.

Lemon-Thyme Vegetable Salmon Wraps


Lemon-Thyme Vegetable Salmon Wraps

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Hearty Swiss chard leaves wrap a savory treasure of salmon and snappy vegetables bathed in lemon-thyme butter. 
Course Dinner, Lunch
Cuisine American
Keyword fish, one-pan, salmon
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 servings
Calories 405kcal


  • ¼ cup butter softened
  • 1 tablespoon chives chopped
  • 1 tablespoon lemon juice
  • 1 tablespoon thyme chopped
  • 1 teaspoon lemon peel grated
  • 8 pcs large Swiss chard leaves center stems trimmed. Remove stem to the leaf edge creating a solid surface
  • 2 cups summer squash sliced
  • 2 cups green beans trimmed
  • 4 6- ounce salmon fillets skinned
  • ½ teaspoon sea salt
  • ¼ cup lemon sliced


  • Preheat oven to 450 degrees.
  • In a small bowl, combine butter, chives, lemon juice, thyme and lemon peel.
  • Set lemon-thyme butter aside.
  • Tear four 12×12 squares of aluminum foil.
  • Working in batches, overlap two trimmed chard leaves stem-to-stem, making a rectangle.
  • Place arranged chard on each foil square.
  • Layer ½ cup summer squash and ½ cup green beans on each chard base.
  • Add one 6-ounce salmon fillet.
  • Sprinkle each fillet with ⅛ teaspoon salt.
  • Dot each with one tablespoon lemon-thyme butter, topping with a lemon slice.
  • Fold bottom chard leaf over each fillet, follow with the top.
  • Holding closed, fold aluminum foil, creating a sealed packet.
  • Place prepared packets on rimmed baking sheet.
  • Bake until salmon reaches 145 degrees, approximately 12-15 minutes.
  • Open packets and serve.


* Naturally low-carb & gluten-free


Calories: 405kcal | Carbohydrates: 14g | Protein: 38g | Fat: 23g | Cholesterol: 124mg | Sodium: 552mg | Fiber: 5g | Sugar: 6g

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.

Lemon-Thyme Vegetable Salmon Wraps Recipe

Source: diabetesdaily.com

5 Simple and Healthy Summer Swaps

The warm weather is finally here, and the pandemic is subsiding. For me that means a lot of barbeques and entertaining in my backyard. It is very easy to be a people pleaser and get what you think everyone else wants, but that could leave you dealing with a roller coaster of blood sugars. When you are hosting, it can be hard enough to find time to actually enjoy yourself and the last thing you need is to be worrying about your numbers. So, make sure to get plan on some recipes that are blood sugar friendly so that you can be present and enjoy the day.

The warm weather makes me crave light and refreshing foods. Thankfully, these foods are typically lower in carbs than their hearty winter counterparts. It is also so easy to find lower carb options at the grocery stores nowadays, making swaps super simple! Here are five alternatives to some of everyone’s favorite go-to hearty foods:

1. Zucchini Linguini

Put down the pasta! There are so many healthy alternatives available to us that you really don’t have to take a gamble with your weight or your blood sugar! Zucchini linguini is a great go-to that can also be turned into a cold pasta salad which is perfect for summer barbeques (pro tip: edamame pasta is my personal favorite, check it out here).

healthy summer swaps

Photo credit: Adobe Stock

2. Cauliflower

People love comfort foods and meatloaf and mashed potatoes is a fan favorite. However, being hot and humid doesn’t really make me in the mood for such a rich and filling meal. You can lighten it up by replacing the mashed potatoes with mashed cauliflower. You can also create a cold potato salad, hashbrowns and so much more! Add your seasoning of choice to spice it up!

mashed cauliflower

Photo credit: Adobe Stock

3. Meat and Cheese Roll-Ups

I definitely have a weak spot for mozzarella sticks. Anytime my kids order them at a restaurant, I take an extra unit or so of insulin in the hopes there will be one for me. I decided to make a healthier version at home and it turns out to be something my son loves. I bake clumps of shredded cheese on parchment paper in a 400-degree oven until it looks melted and then throw a pepperoni in the center of each one and wait until the cheese is bubbling which means it’s ready to come out. You can broil it for another minute if you like it extra crisp. And if you need a quick lunch or high protein snack, opt for meat and cheese roll-ups. There are so many variations, you are sure to like one!

Photo credit: Adobe Stock

4. Guacamole

I love cheese and dips but many of them are very fattening and loaded with calories. Avocado, on the other hand, is a fruit full of healthy fats and vitamins. It contains 9 carbs each but 7 of those carbs are fiber leaving it with a total of 2 net carbs. You can prepare guacamole however you like it and I recommend using endive as the “scooper”.

guacamole dip with fresh vegetables

Photo credit: Adobe Stock

5. Make Your Own Low-Carb Pizzas

Pizza is quick and affordable which makes it an easy go-to when you are running around. The only problem is pizza is loaded with carbs and fat making this a food notorious for being hard to bolus for. Why not turn pizza into a fun family activity and make your own using almond flour, egg and mozzarella as the crust? Then everyone can personalize as they see fit. Store them in the freezer and make them on those hectic nights instead of having to make another trip before you head home!

Photo credit: Adobe Stock

It is much easier than you would think to find low-carb alternatives for some of our favorite foods. You just need to take the time and plan ahead. Both your blood sugars and waistline will be glad you did!

Have you found some healthy summer swaps for your heartier winter favorites? Comment and share below!

Source: diabetesdaily.com

No-Bake Scrambled Egg Chocolate Pudding

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

My daughter has been eating this pudding for a year now and still has no idea she is eating eggs. I will have to tell her or she will soon find out when she helps me make a reel on Instagram for this scrambled egg pudding! I promise you, that even your most difficult picky eater, will not detect the eggs in this chocolate pudding!

This pudding has 2 eggs per serving, making this a super nutritious way to start the day or break your fast! If you worry the kids will find out it’s made with scrambled eggs and then not eat it, just make this when they are not home. Prepare the recipe as is, separate it into individual servings, and cover. Store in the fridge for up to 4 days. The kids will be so excited that you will let them eat pudding for breakfast!

Scrambled Egg Chocolate Pudding


Scrambled Egg Chocolate Pudding

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This super easy and quick, delicious protein pudding is secretly made with eggs and no one will know! This recipe is ideal if you have family, especially children who don’t like eating eggs.
Course Breakfast, Snack
Cuisine American
Keyword pudding
Prep Time 5 minutes
Cook Time 3 minutes
Total Time 8 minutes
Servings 4 servings
Calories 163kcal


  • 8 large eggs cooked, scrambled
  • 1 cup unsweetened almond milk or milk of choice
  • 1/2 cup Swerve Confectioners
  • 1/4 cup unsweetened cocoa powder
  • 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon
  • pinch salt


  • Place your scrambled eggs into a high powered blender with the rest of the ingredients. Blend until completely smooth in texture. Taste and adjust your sweetener if needed.
  • Pour batter evenly into 4 serving glasses and refrigerate until set, about an hour.
  • Store in the fridge covered, for up to 4 days.


Net carbs: 2g


Calories: 163kcal | Carbohydrates: 5g | Protein: 13g | Fat: 11g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 372mg | Sodium: 215mg | Potassium: 140mg | Fiber: 3g | Sugar: 1g | Vitamin A: 541IU | Vitamin C: 1mg | Calcium: 59mg | Iron: 2mg

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.

No-Bake Scrambled Egg Chocolate Pudding Recipe

Source: diabetesdaily.com

Review: Real Good Foods Does Low-Carb Right

Low-carb frozen and quick meal options that use quality ingredients that don’t cost an arm and a leg can be hard to come by!

Real Good Foods is one company that has recently launched a variety of new products ranging from microwavable lunches and breakfast sandwiches to even ice cream. They sent me some products to try out at no cost so that I could relay my perspectives on the taste, convenience, and from a diabetes management perspective. I did not receive additional compensation for this review and all opinions are my own.

Read on for my honest review.

Who They Are

Real Good Foods is a company committed to creating “REAL Food You Feel GOOD About Eating.” The family-owned business was founded in 2017 and today delivers a variety of convenience foods that are all:

  • Made with real, nutrient-dense ingredients
  • High in protein
  • Low in carbohydrate
  • Free of added sugar


Currently, the company carries food items in the following categories:

  • Entrees, including enchiladas, as wells as a variety of bowls; Almost all of these items provide at least 15-20 g of protein per serving, and can contain as little as 2 g net carbohydrates (some are higher, but never over 11 g of net carbs). The enchiladas are made with a tortilla that is made from chicken and cheese, while many bowls incorporate cauliflower rice and non-starchy veggies to keep that carb count down.
  • Breakfast sandwiches, which are made with a cauliflower and cheese bun, and boast 18 g of protein and only 4 g net carbohydrate per sandwich.
  • Stuffed chicken and nuggets (mainly filled with cheese and vegetables) that often deliver over 30 g of protein and virtually no carbohydrates
  • Pizza, which is made with several different types of crusts (caveat: the chicken one has a lot fewer carbohydrates than the other varieties!)
  • Ice Cream, which is primarily sweetened with allulose, a newer sugar substitute that is naturally occurring and preferred by many to other alternatives

My Review

I tried out several products, including beef enchiladas, a chicken lasagna bowl, bacons and egg breakfast sandwiches, and finally, an array of ice creams. Overall, I enjoyed everything I tried, and it was very convenient to have a low-carb high-protein meal available when I am pressed for time. For me personally, I feel that the lunches I tried (enchiladas and bowls) were a little on the small side, although it could just be because I often skip breakfast, so tend to be more hungry at lunchtime.

I like to top the bowls and enchiladas alike with some sour cream and/or guacamole as well. I think the flavors were bold and the meals tasted quite good. Importantly, the ingredients were simple and so the meals were easy to bolus for and did not wreak havoc on my blood sugar levels. For instance, the chicken lasagna bowl was essentially just marinara sauce, ricotta filling, chicken, and cheese!

As far as the breakfast sandwiches, I was pleasantly surprised at the taste and texture. To be fair, the cauliflower and cheese “bun” does not taste anything like an English muffin, to me. But, it delivers a nice flavor and texture, and is a great breakfast or snack for me, on-the-go. My husband and daughter also agreed that these were pretty good!

Bacon and cheese breakfast sandwich (4 g net carbohydrates and 18 g of protein).

Finally, the ice creams, which are available in a multitude of flavors, really were a hit with everyone in my family who tried them! They are:

  • Chocolate
  • Tanzanian Vanilla
  • Peanut Butter Chocolate Chip
  • Mint Chocolate Chip
  • Salted Caramel
  • Mocha Java Chip
  • Cake Batter

Truly something for everyone, and my four-year-old is especially partial to the chocolate. As I often say, it must be good if it passed the toddler test for what is an acceptable dessert!

The ice cream, of all the products, was probably my favorite as well. Is it particularly nutritious as compared to some of the other foods? Of course not; however, I think everyone needs a little ice cream in their life, and this line really delivered on that. You can’t go wrong with whole and simple ingredients when it comes to ice cream, and since it’s sweetened with allulose and a little bit of stevia, it hardly affects my blood sugar levels, even without any additional insulin.

In addition to enjoying the taste and feeling like these foods made it easier to choose healthier options for me, I was also happy with the price point. While not the cheapest convenience foods, this company strikes a very reasonable balance between quality and price. The entrees are right around $7, give or take; the breakfast sandwiches come in at right over ~$2 per sandwich, while a pint of the ice cream is typically priced at $7.99, on the company website. I also noticed they have some items on sale; for instance, last I checked, there were a few ice cream options that cost between $3.99 and $5.99.

You can purchase directly form the website, or use a mapping tool to find the distributor that is closest to you.

Overall, I was happy with the taste, effects on blood sugar levels, and the convenience of the foods I sampled, and was particularly impressed with the ice cream line. I would definitely recommend this to anyone looking for quick meals that are nutritious and blood sugar-friendly.

Have you tried any of these? What are your favorites?

Source: diabetesdaily.com

6 Lettuce Wraps Made in Under 30 Minutes

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

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

Strawberry Salsa Shrimp Lettuce Wraps

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

Chicken Lettuce Cups

Photo credit: Jennifer Shun

Chicken Lettuce Cups

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

Fried Avocado BLT

Photo credit: Laura Miner

Fried Avocado BLT

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

Tuna Egg Salad

Tuna Egg Salad Lettuce Cups

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

Taco Lettuce Wraps

Taco Lettuce Wraps

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

Low Carb Lettuce Wraps with Turkey

Lettuce Wraps with Turkey & Roasted Peppers

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

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

6 Lettuce Wraps Made in Under 30 Minutes

Source: diabetesdaily.com

Keto Chocolate Cream Cheese Truffles

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

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

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

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

Cream Cheese Truffles


Keto Chocolate Cream Cheese Truffles

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


  • Food processor or mixer


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


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


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

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

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

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

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


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

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

Keto Chocolate Cream Cheese Truffles Recipe

Source: diabetesdaily.com

Don’t Be Deceived: How Food Labels Mislead

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

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

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


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

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

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

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

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

No Sugar Added

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

  1. Total sugars
  2. Added sugars

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

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

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

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


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

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


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

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

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

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


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

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

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

Some “natural” yet not the healthiest foods include:

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

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

The Bottom Line

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

Source: diabetesdaily.com

Incredo Spreads: A Low-Carb Nutella?

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

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

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

Read on for our review. 

Incredo Sugar

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

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

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


These spreads taste great

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

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

Source: Incredo Sugar

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

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

Nutritional Profile

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

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

Glycemic Impact

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

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

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

Eating Ideas

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

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

– Dipped with berries

– Spread on low-carb toast or pastries

– In a keto ice cream sundae

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

– In a frosting for low-carb cake

– With a spoon … or your finger


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

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

Bottom Line

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


Source: diabetesdaily.com

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