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Whether you have diabetes, prediabetes, or just want to be more mindful of how much sugar you eat, the evidence is clear: too many sugars may mean trouble for your health. Here’s what the science says, why it matters, and some simple steps you can take to help get your calories under control. Sugar and Your Health A major scientific study recently reported that higher sugar intake is linked with 45 harmful health outcomes—and practically no benefits. According to the results, higher sugar intake is associated with an increased risk of: 18 endocrine and metabolic outcomes, such as diabetes

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

Science tells us that sugar does not cause diabetes. Eating too much added sugars can mean missing out on healthy foods such as fruits and vegetables, and not getting enough essential vitamins and minerals. It’s also difficult to stay within a reasonable number of daily calories. A high calorie diet can result in weight gain, making it more difficult to manage your diabetes or prediabetes. When you decrease the amount of added sugars in your diet, you may notice: It's easier to maintain or lose weight Improved blood glucose levels Less processed foods that have no nutritional value in your

Looking for more help building a healthy breakfast? Check out this article, What's the Best Breakfast for Diabetes?

Nutritional Benefits of Strawberries One handful of strawberries has just 30 calories and two grams of gut-healthy fiber. They’re a good source of potassium, manganese, and vitamin C, which is great for the immune system and tissue repair in the body. Strawberries are rich in anthocyanins, which are colorful pigments with beneficial effects such as heart health and reducing inflammation in the body. Strawberries are also helpful to those with diabetes. They can slow the absorption of glucose when eaten with a high fiber meal. Strawberries also contain polyphenols, antioxidant plant compounds

1. This low-carb crowd-pleaser is perfect for weekends or holidays when you have a houseful. If it's just one or two of you, make a big batch and freeze the rest. A quick warm-up in the microwave will give you a low-calorie and protein-rich breakfast all week long. 2. Fluffy eggs and spicy chiles folded into a tortilla with rich melted cheese make this low-carb breakfast a pleasure! Toasted to perfection, this quesadilla redefines breakfast. You can use a variety of cheeses such as asadero, Monterey jack, and white cheddar. For a chorizo quesadilla, sub the bacon for 4 oz cooked beef or pork

What to Expect From a Meal Kit Unlike meal delivery services, meal kit companies are like your virtual sous chef. Depending on the company, they deliver a box filled with all the components of a meal, ready for you to put together according to their recipe. For people who like the idea of home-cooked meals but don’t have the time or energy to do the shopping or meal planning—or have little experience preparing meals—having all the ingredients delivered in a box and ready to put together can be a valuable service. For those with type 2 diabetes, it can offer additional benefits, according to

Why Lifestyle Changes Can Be Difficult There are two reasons why making healthy lifestyle changes commonly fail: Making too many changes at once Choosing changes that are too hard to make or goals that are too hard to reach Making small changes to the foods that are already in our diets, or swaps, can help those who often “abandon ship” stick to healthy habits. Adults, children, families, and those with pre-existing conditions (or those who wish to prevent future disease) can make simple, everyday swaps to the foods they already eat to help manage or reduce the risk of diabetes, heart disease

Why You Should Be Eating Spinach Spinach is full of vitamins, minerals, and fiber. But it’s also rich in oxalate, which can cause kidney stones in people who are at risk, so consult your doctor about including spinach in your diet. Dark, leafy greens, like spinach, are beneficial for our hair, skin, and bone health. Spinach can also help with blood glucose (blood sugar) management in those with diabetes. It’s a good source of vitamin C, plant-based iron, potassium, and magnesium. To better absorb the iron from spinach, pair it with a food high in vitamin C, such as strawberries or bell peppers

Diabetes Food Hub can be a great tool for meal prepping! Click here to learn how to use our recipes, meal planner, and grocery list generator to make planning, shopping, and preparing healthy meals a snap! Additionally, we’ll be rolling out a series of meal prepping articles over the next few weeks to show how a little planning can make your meal planning life a lot easier. Pumpkin Spice and Everything Nice The leaves are turning, the temperature is dropping, and pumpkin spice is everywhere—it must be fall! October is National Pumpkin Month, but the fall ushers in a bounty of tasty winter