Diabetes Resource: Holiday Carb Chart
Here’s a carb chart courtesy of Beyond Type 2!
Plan accordingly and be merry 😀
For many of us, the holidays bring comfort and seasonal joy, but with the abundance of food available, it can also be a challenging time. Keeping a watch on portions and sugar levels can be especially difficult. Here’s a few tips courtesy of DiabetesUK:
🎄 Commit yourself to a food plan
Plan what you intend to eat and stick to it. Remember that alcohol contains high calorie content and can affect blood sugar levels.
🎄 Avoid feeling hungry for too long
A meal that takes longer to prepare can lead to hunger and anticipation for a long time. A pre-meal snack made up of protein or non-starchy vegetables can satisfy you as they are slowly digested.
🎄 Have a glass of water before eating
Having a glass of water before your meal is an easy way to reduce your food intake; it makes you feel full earlier, thereby reducing your appetite.
🎄 Base your meal on non-starchy vegetables
Make sure that non-starchy vegetables account for a large portion of your plate.
🎄 Eat gradually
Eating slowly allows you to savour and better enjoy the food you're eating as well as avoid overindulging in any given person's meal.
🎄 Don’t feel guilty about turning offers down
The body's natural response to digesting large meals is to release extra blood sugar into the bloodstream, so you don't have to feel intimidated about turning food down.
🎄 Walk away from the craving
A 20-minute walk in the fresh air can help to increase endorphins and serotonin which can help relieve cravings when temptation becomes difficult to resist.
🎄 Test your blood where possible
During the Christmas period, commit yourself to more frequently checking your blood sugar, in case your blood sugar fluctuates.
There will be no scheduled postings tomorrow, but everyone is welcome to post on their own. The community chat room will be open for 1 hour at 6pm EST for those who wish to check-in.
Have you considered doing a low-carb approach to Hanukkah? I found a website full of low-carb and keto recipes that would be great additions to your feast!
Which recipes do you want to try?
As many of us are preparing for holiday dinners and parties this season, it’s important that we plan in advance to ensure that diabetes ruins our chances of having a great time because limited food choices.
One useful tip is offer to bring your favorite diabetes friendly food that you enjoy to the event. Doing this will guaratee that you know what you’re eating and that you will enjoy it.
Get prepared for celebrating Hanukkah with family and friends by taking a few measures ahead of time.
One way to prepare is by planning your meals in advance by counting carbs that you plan to eat ahead of time.
You can learn the exact number of carbs in foods by using a carb counting app.
You can use carb counting as a tool to match your activity level and medicines with the foods you eat. Most people with diabetes use it to manage their blood sugar more easily, which helps them stay healthy longer.
Here are just a few highly rated carb counting apps for 2021:
1) Carb Manager
2) Calorie Counter – MyFitnessPal
4) MyPlate Calorie Tracker
In addition to carb counting apps, you can use carb counting charts like the graphic above from Beyond Type 1 that was specially designed for Hanukkah.
🕎 What are some of the things in the graphic that stands out to you?
🕎 Are you surprised with the carb amounts?
After Thanksgiving, I always look forward to the delicious leftovers!
When you repeatedly eat the same leftovers after a day or two, it gets pretty boring, but you don't want to waste all that food. That's when it's time to get creative with how you use leftover foods by incorporating them into different recipes.
Today, let's share diabetes-friendly recipes using our favorite Thanksgiving leftovers. And if you don't have any diabetes-friendly recipes, share them anyway so we can help you make it diabetes-friendly!
Making turkey pot pie with leftover turkey was one of my favorite Thanksgiving recipes. I haven't made pot pies since 2018 and my diabetes diagnosis has made me unable to make them. But after finding this recipe for Low Carb Turkey Pot Pie from Ketogasm, I will definitely try this if not this weekend, then definitely after Christmas:
Sharing another diabetes-friendly recipe. This recipe is for all of my pumpkin lovers 😀
Keto Pumpkin Pie Cupcakes
1 15 oz can pumpkin puree
1/2 cup sweetener
1/4 cup brown sweetener
2 large eggs
1 teaspoon vanilla extract
3/4 cup Keto evaporated milk*
2/3 cup almond flour
2 teaspoons pumpkin pie spice*
1/4 teaspoon salt
1/4 teaspoon baking powder
1/4 teaspoon baking soda
Preheat oven to 350 degrees. Line 12 cup muffin tin with silicone liners, foil liners sprayed with cooking spray or just spray the cups with cooking spray. Either of these three methods will make it easy to take the cupcake out after it’s cooked. Paper liners make it difficult to remove the cupcakes.
Mix the pumpkin, sweeteners, eggs, vanilla extract and evap. milk. Add the flour, pumpkin spice, salt, baking powder and baking soda to the mixture. Fill each muffin cup with 1/3 cup of the mixture. Bake for twenty minutes and let cool for twenty minutes. Remove cupcakes from pan and chill in the fridge for 30 minutes. Top with whipped cream and sprinkle more pumpkin pie spice on top and serve. Makes 12 cupcakes.
* Keto Evaporated Milk:
20 oz Heavy Whipping Cream
Simmer 30-45 minutes in open saucepan, stirring constantly to avoid scorching.
Makes about 10 oz.
*Pumpkin Pie Spice:
3 tbsp. ground cinnamon
2 tsp. ground ginger
2 tsp. nutmeg
1 1/2 tsp. ground allspice
1 1/2 tsp. ground cloves
(Not my recipe, not my photo)
Beyond Type 2 created a Thanksgiving Carb Chart to help us choose our food wisely.
The only thing that I wish the chart had was a carb count for macaroni and cheese. Thankfully, I’ve researched and the carb count for 1 cup of homemade macaroni and cheese is about 39 carbs.
Today, we’re temporarily taking a break from Wellness Wednesday and doing a Thanksgiving Recipe Swap!
Share your favorite diabetes-friendly meals in the comments or make a separate post 😀