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Tag: cheese

Choose your cheese wisely

[vc_row][vc_column][vc_column_text css=””]Given its deliciousness and versatility, it’s no wonder some 20 million metric tons of cheese is produced each year around the world. But do cheese and diabetes make a good mix? The answer is yes, with a few provisions of course. Read on to find out how to keep cheese on the menu even when you have diabetes.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””]Types of cheese: There are more than 2,000 varieties of cheese available worldwide, and mozzarella is the favourite. However, in Canada, cheddar tops the list too. Fortunately, when eaten in moderation, both these cheeses (and others below) are viable options with diabetes.

The following nutrient information is for a 1 ounce (30g) serving of cheese:

(On your phone use the slider at the bottom of the chart to reveal all of the columns of information.)[/vc_column_text][vc_raw_html 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css=””]Health benefits of cheese: Cheese is a good source of protein and bone-building calcium, as well as vitamins A, B2 and B12. The good news for people with diabetes is that cheese is also a low-GI food, which means it won’t spike your blood sugars. Several studies have shown that eating dairy products (i.e., cheese and yogurt) can even help reduce the risk of type 2 diabetes, although more research is still needed on this front.

Limitations of cheese: Unfortunately, cheese can also be high in sodium (especially processed and hard cheeses like parmesan) and also has saturated fat. Both of these are risk factors for heart disease. Cheese can also be high in calories, which is a key consideration, especially for those trying to lose weight. That’s why it’s essential to eat cheese in moderation and opt for lower-fat or no-fat options. If you feel the need to indulge in a higher-fat cheese on occasion, be sure to do so in moderation.[/vc_column_text][read-also-article article-slug=”diabetes-diet-articles/diabetes-and-dairy”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont2′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””]Fitting cheese into a diabetes diet: Now that we know cheese and diabetes can mix, here are some ways to add more of it into your diet. Consider adding cubed, low-fat cheese to your salads for a protein boost. Or pair some cheese with healthy carbs such as whole-grain crackers or an apple for a balanced afternoon snack. Other good fruit options to pair with cheese include berries, cantaloupe, peaches and pears. Vegetables such as cucumbers, celery and peppers, as well as adding some almonds or other nuts, are also good options for your cheese plate.

Consider cheese a flavour enhancer rather than the star of the show too. For example, sprinkle mozzarella on a mini whole-grain pizza with fresh vegetables or top your whole grain pasta and chicken with a little parmesan.

Be sure to avoid processed cheeses which are typically higher in sodium. Feta and edam are also cheeses with a higher sodium content that should be eaten in moderation.

Regardless of cheese type, keep an eye on cheese portions. A typical serving size of cheese is 1.5 ounces.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont3′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=””]Cooking with cheese: Still looking for inspiration on how to pair cheese with your diabetes diet? Consider trying any of the following cheesy delights. To keep those summer vibes alive, there is the Arugula and Grilled Peach Salad with Goat Cheese and Pecan or this Caprese Zoodle Salad.

For something a little heartier, try this healthy take on Eggplant Parmesan or this Roasted Cauliflower Mac & Cheese.

Provided you opt for low-fat options and combine cheese with healthy carbs for a balanced meal, you can certainly keep cheese on the menu in a diabetes diet. Now pass the cheese please.[/vc_column_text][read-also-article article-slug=”learn-how-food-order-during-a-meal-can-impact-your-blood-sugar/”][/vc_column][/vc_row]

August 19, 2024
10 diabetes travel snacks

[vc_row][vc_column][vc_column_text]If you have diabetes, it’s important that you choose healthy snacks to satisfy your hunger cravings between meals, especially when you’re travelling. Read on to learn more about 10 diabetes travel snacks.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

1. Fresh fruit

One of the most portable snacks you can pack is fresh fruit. Bananas, apples, pears, kiwis, apricots and peaches can all be washed and tucked away in a backpack or travel bag. Most fresh whole fruit can be stowed safely at room temperature for upwards of a week, so you don’t need to worry about refrigeration. When you need a quick nutrition boost, they’re ready for you![/vc_column_text][vc_single_image image=”38396″ img_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

2. Fresh vegetables

Veggies are also an incredibly healthy and easy-to-pack option. Carrot and celery sticks, cherry tomatoes, snap peas, and cucumber can all be washed and packed away in an insulated bag. (Most fresh vegetables should not be left at room temperature for longer than 2 to 3 hours.)[/vc_column_text][vc_single_image image=”38397″ img_size=”full”][read-also-article article-slug=”top-10-canadian-vegetables-for-your-diabetes-diet/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

3. Homemade granola bars

Granola bars are an excellent choice while you’re travelling because they provide good energy, and are compact and convenient to carry. Granola bars typically contains high-protein ingredients – such as nuts and seeds – which are great for appetite control, as they help keep you feeling fuller longer. However, many packaged granola bars contain high amounts of sugar and fat, so making your own bars is a really healthy choice. Check out this recipe for homemade granola bars.[/vc_column_text][vc_single_image image=”38398″ img_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

4. Yogurt

Yogurt is an excellent source of protein and calcium. Many varieties of yogurt are also fortified with vitamin D and have added fibre as well. If you’re looking for a protein pick-me-up, Greek yogurt contains twice as much protein as regular yogurt (8 grams per 100-gram serving, vs. 4 grams for regular yogurt). Single-serving containers of yogurt are widely available, so choose your flavour, pack it in a refrigerated or insulated pack, and you’re good to go![/vc_column_text][vc_single_image image=”38399″ img_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont2′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

5. Hard-boiled eggs

Eggs are a great on-the-go snack: egg whites are rich in protein, while egg yolks contain choline, a nutrient that promotes liver function and the transportation of nutrients throughout the body. A single egg contains about 70 calories and 6 grams of protein. Make sure you carry hard-boiled eggs in a refrigerated or insulated container: they should not be left unrefrigerated for more than 2 hours, as harmful bacteria can develop after that time.[/vc_column_text][vc_single_image image=”38400″ img_size=”full”][read-also-article article-slug=”unscrambling-4-myths-about-diabetes-and-eggs/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

6. Low-fat cheese and whole grain crackers

Cheese is high in protein, which will help keep you feeling full. As well, most cheeses contain little to no carbohydrates and thus rate very low on the glycemic index. Cheddar cheese is a good choice, as it contains just 0.4 grams of carbohydrate per ounce; mozzarella cheese is also good for people with diabetes, as it contains 0.9 grams of carbohydrate per ounce. Whichever healthy, low-fat cheese you crave, spread it on low-salt, whole grain crackers for a healthy snack.[/vc_column_text][vc_single_image image=”38401″ img_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

7. Nuts and seeds

One of the easiest pack-and-go snacks is a container or baggie of nuts and seeds. They are high in fibre and filled with nutrients, including vitamins B and E, zinc, calcium and magnesium. Great nut choices for people with diabetes include almonds, cashews, walnuts and pistachios. Calories and fat content can add up quickly, so be sure to watch your portion size: 1 serving size of unsalted nuts is 60 mL, or ¼ cup.[/vc_column_text][vc_single_image image=”38402″ img_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

8. Nut butter

Nut butters – such as peanut, almond or cashew – are high in protein, but contain small amounts of carbohydrate and are low on the glycemic index. This makes them a great snack for people with diabetes. Spread a tablespoon of your preferred nut butter on an apple or whole-grain crackers for a protein and fibre boost.[/vc_column_text][vc_single_image image=”36855″ img_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

9. Popcorn

When air-popped and eaten plain (skip the oil, butter and salt!), popcorn is a healthy whole grain food that is low in calories and high in fibre. High-fibre foods take more time to digest than non-fibrous foods, so they keep you fuller longer. Popcorn is one of the few food snacks that is 100% unprocessed whole grain. Just one serving of popcorn contains more than 70% of your recommended daily whole grain intake.[/vc_column_text][vc_single_image image=”36856″ img_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont3′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

10. Trail mix

Trail mix is a snack made by combining nuts, seeds and dried fruit. A 1-ounce serving of trail mix contains about 4 grams of protein, which makes it a filling snack that may help also help control blood levels. Dried fruit generally contains a lot of fiber and is a great source of antioxidants; healthy dried fruit options include dates, apricots and cranberries. The key is to avoid adding too much dried fruit to your trail mix, as the sugar content may cause your blood sugar to spike if you consume too much.

With a little advance planning, you can enjoy healthy diabetes snacks anywhere you are travelling![/vc_column_text][vc_single_image image=”38403″ img_size=”full”][/vc_column][/vc_row]

April 3, 2023
What you need to know about dairy and diabetes

[vc_row][vc_column][vc_column_text]Ever wondered if there is a connection between diabetes and dairy products? If you’re a fan of milk, cheese or other dairy products, remember that they do have an impact on diabetes. That doesn’t mean you have to remove dairy from your diet altogether, but there are some key things to consider.

Let’s talk about milk:

Navigating the milk aisle may be overwhelming due to the sheer number of different milk products available. The best way to compare how products differ is to read the nutrition label, noting the carbohydrates and sugars, saturated fats, and calories in each.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

3 things to consider when choosing milk products

1. Carbohydrates and sugars:

Most dairy products are high in hidden carbohydrates. In fact, most brands of regular cow’s milk contain about 12 grams of carbohydrates in a one-cup serving (regardless of whether it is whole milk, 1%, or fat-free). Chocolate milk, with its added sugars, is even higher carbohydrates. Because your body breaks down carbs into sugar, consuming too many carbs will wreak havoc on your blood sugar levels.

Therefore, if you count carbs or have a daily meal plan, it is important to include milk in your carbohydrate count. If you are looking for a lower carbohydrate option, you may want to opt for a milk alternative such as almond milk, which has around 1.5 grams of carbohydrates per 1 cup. Helpful tip: whenever possible, choose a milk alternative that is fortified with calcium and vitamin D, and without added sugars.

2. Saturated fats:

While milk products contain similar amounts of carbohydrates, they differ drastically in terms of fat content. One cup of whole milk contains around 8 grams of fat, whereas skim milk contains less 1 gram. Full-fat dairy products are also high in saturated fat and cholesterol, which can worsen insulin resistance. Diets high in saturated fats also increase your risk of heart disease and other serious health problems. Therefore, it is best to opt for lower-fat options such as 1%, skim milk, or a low-fat milk alternative.

3. Calories:

Your daily calorie intake is an important consideration if you have diabetes, especially if you are trying to lose weight. Full-fat milk is much higher in calories than skim milk (150 calories compared to 91 calories per 1 cup). If you want an even lower calorie option, unsweetened almond milk has around 39 calories per cup. Another tip is to watch serving sizes – Diabetes Canada suggests drinking up to 1 cup (250mL) of low-fat milk or alternative with a meal. [/vc_column_text][read-also-article article-slug=”navigating-the-grocery-store-for-milk-and-milk-products”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont2′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Dairy and Diabetes Q&A:

What types of yogurt are best for people with diabetes?

Yogurt is a great dairy product for people with diabetes, because it is generally low on the glycemic index, is a source of probiotics which keeps our digestive system healthy, and can be a good source of protein. Greek yogurt is your best bet if you are looking for yogurt that is higher in protein, which will keep you feeling full for longer. It is also important to choose a plain/unflavoured yogurt, because flavoured yogurts are high in added sugars that will cause your blood sugar to spike.[/vc_column_text][read-also-article article-slug=”diabetes-and-yogurt”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont3′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

What types of cheeses are best for people with diabetes?

Cheese can be a great low-carb snack for people with diabetes. However, cheese is a high-calorie and high-fat food, so it is important to choose your cheeses wisely. It is best to opt for reduced-fat or fat-free cheese to reduce your calorie intake and fat consumption. Regardless of which cheese you choose; portion control should be exercised as cheese should really only be consumed in moderation.

If I limit dairy will I become calcium deficient?

You can look beyond the dairy aisle to get your calcium intake. Some good examples of non-dairy sources of calcium include fortified soy milk, collards and baked beans. There are also supplements you can take to ensure you’re getting enough calcium. Just be sure to consult with your healthcare provider beforehand.

Besides dairy, how else can I get probiotics in my diet?

Probiotics have the benefit of helping move food through our digestive track and even improve our immune system. Yogurt and fermented milk drinks like kefir are good sources of probiotics but they’re not the only game in town. Sauerkraut, tempeh, kimchi and pickles are just a few examples of non-dairy probiotic foods that are good for your health too. Find more on the benefits of probiotics.

Being mindful of the kinds of milk-based products you choose—and the quantity you consume—means you can still enjoy your favourite dairy foods without negatively impacting your diabetes in the process.[/vc_column_text][read-also-article article-slug=”best-canadian-yogurts-for-people-with-diabetes”][/vc_column][/vc_row]

March 20, 2023