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Nutritional Benefits of Potatoes Not only are potatoes delicious, they’re also an excellent source of vitamin C, potassium, and B6, especially when the skin is left on and eaten. One medium potato, including the skin, contains approximately 30 percent of your daily recommendation of these three nutrients. Vitamin C acts as an antioxidant to reduce inflammation and prevent cell damage. Vitamin C also aids in collagen production, which helps maintain healthy gums and helps to heal wounds. Potatoes are also one of the best sources of potassium—one medium potato contains more potassium per serving

But the truth is, there are many reasons why we should reduce or even eliminate red meat from our diets. One, there’s the environmental argument. Meat and dairy production cause 14.5 percent of our planet’s greenhouse emissions. Two, there’s the cost argument. “Meatflation” is real. You’ve probably already experienced sticker shock at the market, but wholesale beef prices are predicted to increase between 4 and 7 percent in 2022. Perhaps the most significant reason to cut back on red meat, however, is our health. People who eat red meat are at an increased risk of death from heart disease

Rice Basmati rice is used often in Indian cooking for its aroma and fluffy texture. Some restaurants and grocery stores may offer brown basmati rice, which offers a little bit more fiber per serving than white basmati rice. Choosing brown over white rice will help keep your blood glucose (blood sugar) levels in your target range. The higher fiber content in brown basmati rice means slower digestion compared to white rice. This means a slower and steadier rise in blood glucose levels.. You can also consider swapping rice for riced cauliflower if it’s available at your grocery store. Riced

But even as you eat less of these fatty, salty foods, there’s good news. Changing your diet doesn’t have to lead to a crunch-less snack time. Here are some suggestions for great substitutions: Popcorn. Who doesn’t love popcorn? Surprise, it’s actually healthy for you (whole grain and all) and it’s a good source of fiber. Because of the volume, it’s also low in carbs. Just 15 grams in three cups. Choose air-popped popcorn to avoid the fat and limit fatty, salty toppings. Enjoy, but avoid excessive portion sizes. And try some non-fat toppings, like chili powder, cinnamon, curry powder, or dried

Be sure to fill your Thanksgiving plate using the Diabetes Plate Method . Non-starchy veggies should fill half of your plate (plus, the veggies will add festive color to your meal!) and lean protein, like turkey or plant-based proteins, should fill one quarter. Finally, fill up the last quarter of your plate with carbohydrates (carbs), such as mashed potatoes or whole grains. Holiday tip: save your carbs for dessert! Be sure to check out the ones we have on our list. Overall, the Diabetes Plate Method will help keep your blood glucose (blood sugar) from rising too high and is a great way to

Quick answer: There isn’t one. At least not one exact diet that will meet the nutrition needs of everyone living with diabetes. Which, in some ways, is unfortunate. Just think how simple it would be to plan meals if there were a one-size-fits-all plan that worked for everyone living with diabetes, prediabetes, or at risk for diabetes. Boring, yes, but simple! As we all know, it’s much harder than that. We don’t often make food choices based on nutrition science alone —we often also make food choices for social, cultural, or emotional reasons. And because each of us is different, we each need

Those stats may be scary, but you can be proactive in preventing heart disease by managing your diabetes, exercising, and making healthy food choices. Below are a few easy ways you can begin to eat healthier to protect your heart. Eat Lots of Color (with Veggies) Veggies and fruits offer nutrients and minerals that are important to your body and heart health. By focusing on eating a variety of them, you will fill up on nutrient-dense foods. For people with diabetes, it’s important to focus on nonstarchy vegetables because they are low in calories and carbohydrates (carbs). Try these recipes

Check out the recipes below for low carb meal ideas. 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 here for more tips on how to use Diabetes Food Hub As always, we encourage you to work with a Registered Dietitian (RD/RDN) or Diabetes Care and Education Specialist (CDE/CDCES) to determine what amount of carbs is right for you, and come up with a meal plan that

The Diabetes Plate is the easiest way to create healthy low-carb meals that can help you manage your blood glucose (blood sugar). Using the Diabetes Plate, you can create a meal with a healthy balance of vegetables, protein, and carbs—without any counting, calculating, weighing, or measuring. All you need is a plate! To start out, you need a plate that is nine inches across . The size of our plate is what controls the size of our portions. If your dinner plates are larger than nine inches, try using a smaller salad or dessert plate for your meals. Or, if your dinner plates have a lip or

Eat Smart If you have diabetes or prediabetes, you may be wondering what, when, and how much you should eat. It may surprise you that there is no “diabetes diet” or perfect amount of nutrients (protein, fat, or even carbohydrates) that’s right for every person with diabetes. Your eating plan—what, when, and how much you eat—should be personalized to meet your needs. A Registered Dietitian Nutritionist (RDN) or Certified Diabetes Educator (CDE) can help you create an eating plan that fits your lifestyle, eating preferences, health goals, and budget. Ask your primary health care provider if you