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Why do you crave food when your blood glucose is high? Without enough insulin, your blood glucose rises above “normal” levels. Blood glucose levels above 140 mg/dL are considered high—also known as hyperglycemia. The higher your blood glucose rises, the louder those cravings and hunger pangs might become. While you’d think your body and your brain ought to be satisfied by the excess sugar in your bloodstream, it’s not that simple. Without enough insulin, your brain cannot make use of that glucose. Since the brain relies on a second-by-second delivery of sugar for fuel—and your brain doesn’t

If you are a person with diabetes, you may be trying to cut back on the number of carbohydrates (carbs) you are eating as part of your diabetes management plan. Carbs play an important role in managing your blood glucose (blood sugar) levels . These 10 soup recipes are diabetes-friendly and under 20 grams of carbs per serving. Zuppa Toscana with Cauliflower and Kale Calories: 170 | Carbs: 6g This classic Italian soup is a low-carb version of the original, replacing the traditional white beans and potatoes with fresh cauliflower. Greek yogurt adds creaminess to the broth, and chicken adds extra

You plan for the meals. You plan for the guests. Maybe you even plan for the feeling of equal parts relief and exhaustion once the holidays are actually over. But what about all the leftovers? The good news is, traditional holiday meals have got it all: protein, fiber, fat, and carbohydrates. A typical plate—say roast turkey with Brussels sprouts, green beans, and mashed sweet potatoes—ticks all the nutritional boxes, which is key for helping blood glucose (blood sugar) levels stay steady, says Angela Goscilo, MS, RD, a registered dietitian and senior manager of nutrition at WeightWatchers ®

Getting Protein from Plant-Based Foods Tofu Tofu is one of the most versatile plant-based proteins. It’s made from coagulated soy milk that’s been pressed to various firmness. Common varieties are silken, soft, firm, extra firm, and super firm. Silken tofu has the texture of yogurt and can be easily added to smoothies or used as an egg substitute in dishes like quiche. Extra-firm tofu is used often in stir-fries and bakes—it’s usually pressed at home once more before cooking to squeeze out any excess moisture. One way to remove the moisture is to place the tofu on a layer on paper towels. Add

Dana R. was diagnosed with type 2 diabetes in the summer of 2020 after a routine check-up. The mom of three was told by her doctor that she needed to lose weight to better manage her blood glucose levels. Overwhelmed, Dana wasn’t sure where to start. So, she decided to try a weight-loss program that included an eating plan. There were some bumps along the way, but after two years, she lost more than 50 pounds. Here’s how Dana stuck to the plan: Outsmart Stress Eating Stressful weeks make staying on a weight-loss program that much more difficult, says Dana. “I’ve learned that sometimes things

Related: To snack or not to snack? Read our article on healthy snacking, and whether or not snacking is right for you. NOTE: Calorie and carb amounts are approximate and do not include optional suggestions. 1. Turkey Cheese Wrap: Stack a slice of cheese on top of a slice of turkey deli meat. Top with a handful of fresh greens such as spinach or arugula and wrap tightly. (110 calories, 2 g carb) 2. Green Wrap: spread ¼ of an avocado over a small (6-inch) whole-wheat tortilla. Top with a handful of fresh greens such as spinach or arugula and wrap tightly. (160 calories, 18 g carb) 3. Savory

SNACKS Cheese & Tomato Kebabs Cut string cheese into coins, arrange on bamboo picks or reusable skewers with grape tomatoes, and drizzle with aged balsamic vinegar. Optional: Add fresh whole basil leaves onto the skewers. Apple Stack Core a small apple and cut into 4 round slices, spread the top of 3 of the slices (not the top slice) with natural, unsweetened peanut butter, sprin­kle cinnamon and no-sugar-added granola, and restack the slices into an apple shape. Almost Cowboy Caviar In a bowl, stir together equal amounts of canned, drained, no-salt-added black beans, canned or thawed frozen

To create meals using the Diabetes Plate Method, simply fill half your plate with nonstarchy vegetables, a quarter with lean protein, and one quarter with carbohydrate foods like whole grains, starchy vegetables, or fruit. Learn more about the Diabetes Plate Method Here are some sample plates to help you get started! You can fit these recipes into your weekly meal plan in whatever way works best for you. Use the interactive Meal Planner on Diabetes Food Hub to plan out your week. Once you have created your free account , you can save recipes, then drag-and-drop them into your meal plan. Click

Carbohydrates from food cause blood glucose to rise after meals, but that doesn’t mean you have to eliminate carbs from your meals! Carbohydrate foods are also important sources of other nutrients like fiber, vitamins, and minerals, and they provide energy for our body and our brain. Related: Ask the Experts: All About Carbs There’s no set number of carbs that everyone with diabetes should eat. The eating plan and carb amount that works for you will depend on your gender, activity level, and blood glucose management plan, among other things. It will also depend on your current eating habits

There are many ways to tweak your favorite meals to bring down the carb count so they fit in with your healthy eating plan. With some slight adjustments, it’s possible to prepare a meal that usually has 90 grams of carb to a more moderate 60 grams of carb. Make another smart swap or two and you can bring it down to a lower level still—about 30 grams. Whatever your favorite meal, there are ways to adjust the carbs to fit your personal health goals and still feel satisfied. A good rule of thumb is to follow the Diabetes Plate Method , and always load up half your plate with nonstarchy vegetables