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With a vegetarian eating plan, meat is avoided entirely. Plant-based foods like fruits, vegetables, grains, legumes, seeds, and some animal foods like eggs and dairy are consumed. If you follow a vegan eating pattern, you don’t eat anything that comes from animals—even non-meat foods like honey and dairy—only plant-based foods. Both eating patterns emphasize eating more plants like minimally processed whole grains, fruits, and vegetables. The Benefits of Eating More Plant-Based Foods A vegan diet is linked to lower prevalence of type 2 diabetes and reduction of high blood glucose (blood sugar)

Use an Air Fryer One of the most popular kitchen appliances today is the air fryer. It's a healthier way to cook your favorite fried foods, and it can also be used to cook potatoes. Simply slice your Idaho potatoes into wedges or fries (leaving the skin on), spray them with oil, and toss them in the air fryer. In just a few minutes, you'll have crispy and tasty potatoes without too much added oil. Blend in Cauliflower Cauliflower is a great way to incorporate more vegetables to your diet, and it can also be used to bulk up your mashed potatoes and reduce the amount of carbohydrate in your side

Every year, U.S. News gathers a panel of experts to review and rank the best “diets” for overall health, weight loss, heart health, diabetes, and other categories. The panel reviews the most up-to-date research and evidence on each diet and its claimed health benefits. They also consider how easy the diet is for people to follow and stick to, and if health benefits, such as weight loss, last in the long term. Topping the list of “Best Diets for Diabetes” is the Mediterranean diet (this diet was also ranked #1 in “Best Overall”). Next is a four-way tie for second place between DASH, Flexitarian

Amy Riolo is author of The Mediterranean Diabetes Cookbook .You can order a copy of the new edition directly from the American Diabetes Association by clicking here . Getting Started with Meal Planning When planning a Mediterranean menu, it’s important to consider the season, region, occasion, and personal traditions. According to the Mediterranean-style eating pattern , the largest portion of our daily diet should come from plant-based foods, with vegetables topping the list. Vegetables are at their peak flavor (and often cheaper) when they are in season and locally grown. As you start

First, let’s take a step back and think about what all foods are made of. Most of the calories in our food come from three “macronutrients”: carbohydrate, fat, and protein (“macros” refers to the nutrients our body needs in large amounts). Foods also contain “micronutrients” like vitamins and minerals—these are essential for many of our bodies' functions, but we need a much smaller amount of them and they don’t usually provide any calories. High Carb, Low Carb, No Carb? Should people with diabetes cut back on carbs? It’s true that foods high in carbohydrate have the biggest impact on blood

Here are some tips for buying food in bulk: Choose items that are shelf stable and fit your eating plan. Label and date the items you repackage and store. Keep an eye out for coupons or BOGO (buy one get one) sales. You can use this bulk-buying grocery guide for some diabetes-friendly picks. Diabetes-Friendly Pantry Items Whole Grains : Whole grains like brown rice, farro, and oats—and whole grain foods, like whole-wheat pasta—can lead to a slower rise in blood glucose (blood sugar) levels after meals than highly-processed options. Store in an airtight storage container up to a year. Whole

Tips for Cooking with a Slow Cooker Slow cooking is a convenient and versatile method that transforms tough cuts of meat into melt-in-your-mouth tenderness while preserving the natural flavors and nutrients of your ingredients. Here are some tips to make the most of your slow cooker: Choose lean cuts of meat and trim off any visible fat. Slow cooking can render fat, so choosing leaner options helps reduce the fat content of your meals. Use fresh or frozen fruits and vegetables over canned when using a slow cooker for better taste and texture. Enhance the flavor of your dishes with herbs and

For our first full year of the Diabetes Food Hub, we saw a number of cooking and recipe trends that ended up on this list. First, we had no idea just how popular breakfast recipes would be. Second, a lot of people have Instant Pots and air fryers and are looking for appliance-friendly recipes. And finally, there's a neverending demand for the basics—healthy and diabetes-friendly versions of classic recipes. Fortunately, Diabetes Food Hub had plenty of each. So without further ado, here are the Top 20 Recipes of 2019. Did we mention that breakfast was a popular category? This low-carb breakfast

Embrace Balance It’s easy to take on an all-or-nothing mindset with food, especially when the holidays roll around: You swear off treats completely. But if you make a misstep? Well, then you might as well just forget your whole healthy-eating plan altogether. But, as with life, eating patterns aren’t so black and white. “You don’t have to give up your favorite foods completely to be healthy,” says Angela Goscilo, MS, RD, a registered dietitian and senior manager of nutrition at WeightWatchers ® . Instead of depriving yourself, Goscilo says to just be strategic about them: Make smart swaps