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Broccoli is a member of the cabbage family, of which cauliflower, kale, and Brussels sprouts are also members. Also known as cruciferous vegetables, they contain fiber, vitamin C, vitamin K, iron, and potassium. Broccoli contains more protein than most other vegetables, great for those on a plant-based diet. Per cup, broccoli has just 30 calories, but 2.4 grams of fiber and 2.5 grams of protein. Just half a cup of broccoli contains almost 70% of the daily value of calcium. Broccoli also contains folate, important for pregnant women and fetal growth, and potassium, beneficial for blood pressure

Nutritional Benefits of Green Beans One cup of green beans packs a mighty nutritional punch. One cup of green beans has four grams of fiber, most of which is soluble fiber. This type of fiber can help to lower LDL cholesterol (“unhealthy” cholesterol) and blood pressure. Green beans are also a good source of vitamin A and C. Vitamin C is an antioxidant that helps the immune system function and protects skin. Vitamin A is important for skin health, vision, and our immune system. Green beans are also a good source of manganese, which helps support our metabolism, bone health, and wound healing

Are the noodle days over if you have diabetes? No, but you have to figure out how to fit noodles into your eating plan in a way that helps you manage your blood glucose (blood sugar). How to Fit Noodles in Your Diet The typical pasta you’ve probably been enjoying for years can fit into your eating plan, and there are additional benefits if the noodles have been enriched with vitamins and minerals. But traditional noodles are still a carbohydrate. So, be sure to only eat one cup of pasta at a meal. Or follow the Diabetes Plate Method and limit the pasta serving size to ¼ of the plate

Health Benefits of Fruits and Vegetables Let’s look at just some of the health benefits of fruit and vegetables. A diet rich in fruits and vegetables has nutrients like potassium that may reduce risk for stroke, other cardiovascular diseases, cancer, and type 2 diabetes. Fruits and vegetables contain folate, which helps the body form red blood cells, as well as health-promoting phytochemicals, including antioxidants, that maintain optimum health. Both fruits and vegetables have concentrations of vitamins, such as C and A, and minerals. And, of course, they’re full of dietary fiber, which helps

The reason for this is simple. Fruit juices, and specifically citrus juices, have lots of carbs without the benefits of fiber and other nutrients from the actual fruit. For instance, an 8-ounce glass of orange juice contains 24 grams of carbs. Grapefruit juice has just a smidge less. If your diabetes management plan calls for 35 grams of carbs a meal, there’s not much left for you to eat after a glass of juice. Benefits of Eating Citrus People with diabetes have to be sensible eaters and weigh the decision of which food choices to make. Consider this: Enjoying a small orange contains just 11

Los diferentes tipos de chocolate El chocolate amargo, a menudo denominado semidulce o agridulce, contiene entre un 50 y un 90 por ciento de sólidos de cacao, manteca de cacao y azúcar. El chocolate negro de alta calidad tiene al menos un 70 por ciento de chocolate. Tiene poco o ningún sólido lácteo. El chocolate con leche, por otro lado, contiene entre un 10 y un 50 por ciento de sólidos de cacao, manteca de cacao, algún tipo de leche y azúcar, mucho más que el chocolate negro. Luego está el chocolate blanco. Es incluso menos saludable ya que no contiene sólidos de cacao, solo manteca de

Strategies to Eat Out Like a Pro Rather than blowing your meal plan and regretting it later, how about trying some of these strategies? Go to restaurant outings “gently hungry” instead of overly hungry, suggested Janice Baker, RDN, CDCES. “Over restricting during the day or preceding a restaurant or party event can biologically lead to unintentional overeating,” she explained. “This is BIOLOGY, not willpower.” Check out menus online ahead of time. By scoping out the options, you can make decisions in advance, which can remove some of the stress and the distraction of tempting but unhealthy

How to Stretch Your Food Instead of coming up with and shopping for different recipes for every single meal over the course of a week, try planning two or three main ones , which will lead to other options throughout the week. For instance, you could roast a chicken (or, if it helps, buy one already cooked) for a meal. Serve it with cooked farro, roasted butternut squash, and a green salad. Make enough to have leftovers for day two and use whole wheat tortillas and make chicken tacos. Add some of the salad and your favorite salsa you have in the fridge. To make a salad, use the leftover salad

Are bell peppers spicy? Bell peppers aren’t spicy, as they don’t produce capsaicin, the chemical that causes the burning sensation in your mouth when eating jalapeños or other spicy peppers. Green bell peppers are unripe red bell peppers and are less sweet. Red bell peppers are produced by allowing green peppers to ripen on the vine. Nutritional Benefits of Bell Peppers One cup of green bell pepper has just thirty calories, seven grams of carbohydrate, and almost three grams of fiber. The low carbohydrate count makes green bell peppers a great choice for those who have diabetes and need to

How to Portion Control Viola Holmes, associate director of nutrition of the American Diabetes Association® (ADA), notes that the easiest way to manage meals is the ADA’s Diabetes Plate Method and “good old-fashioned” measuring cups. “It’s really up to the individual, though, to use a method that works for their lifestyle,” she says. Let’s explore different options that may work for you and your lifestyle. Using the Diabetes Plate Method The Diabetes Plate Method allows you to easily create perfectly portioned meals by balancing vegetables, proteins, and carbohydrates with just a nine-inch