Diabetes Care Community

Tag: diabetes diet

  • 5 top picks on the fast-food menu

    5 top picks on the fast-food menu

    [vc_row][vc_column][vc_column_text css=””]For the most part, individuals with diabetes are advised to steer clear of fast-food. But let’s face it, there are times when even the most motivated person is going to end up facing a fast-food menu. So what are the best choices when this happens?[/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=””]We’ve taken a look at five popular fast-food outlets and give you some of our picks from each menu. Note that the nutritional values listed below may vary based on portion sizes, preparation methods and regional differences. For the most accurate information, refer to each restaurant’s official nutrition information.

    High sodium is unfortunately an issue with most fast food restaurant options. However, moderation is key. ‘Once in a while’ these choices can fit into most meal plans. Try to pick low-sodium foods at other meals during the day.

    Subway®

    Subway restaurants are often recommended for healthy choices due to their fresh vegetable and salad offerings and the opportunity to have a sub made ‘your way’. Despite this, it is often hard to know which subs are best. One healthier option is the turkey breast sub.

    Turkey breast sub

    The nutritional information for a 6-inch sub on 9-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers is as follows:

    Calories: 280

    Total carbs: 46 g

    Fibre: 5 g

    Protein: 19 g

    Total fat: 5 g

    Sodium: 870 mg

    You may also want to add the 60-calorie Subway Veggie Delite® salad. Total carbs: 11 g. Fibre: 4 g. Fat:1 g. Sodium: 75 mg. This does not include dressing. For example, the chipotle dressing is another 190 calories, 330 mg sodium, and 20 g fat. The sweet onion dressing has no fat but is high in sugar.

    Other tips:

    • When ordering a salad consider swapping regular lettuce for spinach and adding avocado.
    • Ask to go light on the salad dressing, since many of the dressings are high in sugar or fat.

    Tim Hortons®

    Skip the donuts and Timbits® and head instead for a yogurt parfait or an egg and cheese English muffin sandwich in the morning, or chicken noodle soup for lunch. Check out these nutritional facts taken from the company’s website.

    Yogurt Parfait

    Calories: 250

    Total carbs: 40 g

    Fibre: 3 g

    Protein: 8 g

    Total fat: 7 g

    Sodium: 115 mg

    Egg and Cheese English Muffin Sandwich

    Calories: 270

    Total carbs: 27 g

    Fibre: 1 g

    Protein: 14 g

    Total fat: 12 g

    Sodium: 500 mg

    Chicken Noodle Soup (regular)

    Calories: 140

    Total carbs: 20 g

    Fibre: 1 g

    Protein: 9 g

    Total fat: 3 g

    Sodium: 710 mg[/vc_column_text][/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=””]

    Wendy’s®

    Chili or an Apple Pecan Chicken Salad are the tasty and reasonably healthy choices here. One bowl of the Small Rich and Meaty Chili® is packed with beans, which are considered a super-food. A wonderful source of soluble fibre, beans slow down digestion and help to avoid sudden climbs in blood glucose.

    Chili (small bowl)

    Calories: 240

    Total carbs: 22 g

    Fibre: 5 g

    Protein: 15 g

    Total fat: 10 g

    Sodium: 950 mg

    Apple Pecan Chicken Salad (without dressing)

    Calories: 410

    Total carbs: 28 g

    Fibre: 4 g

    Protein: 29 g

    Total fat: 21 g

    Sodium: 1020 mg

    McDonalds®

    Like many other fast-food chains, McDonalds has introduced a number of healthier options to their menu, including Snack Wraps®.

    One that’s worth looking for is the Ranch Grilled Chicken Snack Wrap®. This includes chicken breast, shredded lettuce, shredded cheese and ranch sauce wrapped in a soft white flour tortilla. The Egg McMuffin and a side of Apple Slices makes a nice alternative.

    Ranch Grilled Chicken Snack Wrap with Grilled Chicken

    The following nutritional breakdown is based on information on the McDonalds Canada website:

    Calories: 260

    Total carbs: 22 g

    Fibre: 1 g

    Protein: 18 g

    Sodium: 420 mg

    Total fat: 11 g

    Egg McMuffin

    Calories: 280

    Total carbs: 28 g

    Fibre: 2 g

    Protein: 14 g

    Sodium: 510 mg

    Total fat: 12 g

    Apple Slices

    Calories: 35

    Total carbs: 9 g

    Fibre: 1 g

    Protein: 0.1 g

    Sodium: 2 mg

    Total fat: 0 g

    Starbucks®

    If you are ever picking up your morning coffee and wanting to grab a bite to eat, consider trying the spinach, feta and egg white breakfast wrap. Another healthier option is the egg white and roasted red pepper egg bites, or try the oatmeal.

    Spinach Feta and Egg White Wrap

    Calories: 290

    Total carbs: 34 g

    Fibre: 1 g

    Protein: 20 g

    Sodium: 840 mg

    Total Fat: 8 g

    Egg white and Roasted Red Pepper Egg Bites

    Calories: 170

    Total carbs: 11g

    Fibre: 0g

    Protein: 12g

    Sodium: 470mg

    Total Fat: 8g

    Classic Oatmeal

    Calories: 160

    Total carbs: 28 g

    Fibre: 4 g

    Protein: 5g

    Sodium: 125mg

    Total Fat: 2.5g[/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=””]

    General Tips for Diabetes-Friendly Fast Food Choices

    • Think about customizing your choice. Many fast-food restaurants can accommodate changes. Opt for whole-grain breads, request sauces and dressings on the side, and add extra vegetables when possible. Choose grilled overfried. Prioritize protein and fibre to prevent blood sugar spikes.
    • Choose your drink wisely. Consider water, unsweetened tea, or black coffee to avoid added sugars.

    Always remember that your individual diabetes daily meal plan should guide the choices you make at each meal. Ask the dietitian on your health care team for tips on how to make the best choices for your individual needs. You may also find it helpful to use the weekly food journal to keep track of your food choices.[/vc_column_text][read-also-article article-slug=”eating-out-can-work”][/vc_column][/vc_row]

  • Diabetes and celiac disease – making it work

    Diabetes and celiac disease – making it work

    [vc_row][vc_column][vc_column_text css=””]Following a healthy diabetes way of eating can pose its own challenges.  Throw celiac disease into the mix and the result can be both difficult and frustrating. In Celiac Disease and Diabetes we learn that the only current treatment for celiac disease is a gluten-free diet for life. Many of the foods that most people enjoy on a regular basis include one or several of the ingredients that contain gluten. Going Gluten-free with a Diabetes Diet provides a list of gluten containing foods to avoid.  Initially, switching to a gluten-free diet can cause feelings of deprivation and isolation. Overtime, this newer way of eating becomes more acceptable and the negative emotions happen less often.[/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=””]One of the most common problems faced by people following a gluten free diet is label reading. Having celiac disease and diabetes means having to carefully read food labels for both carbohydrate content and gluten containing ingredients. Ingredient lists are sometimes incomplete and gluten-containing products are not always obvious. There are many hidden surprises in the grocery store. Bouillon cubes, soy sauce, and salad dressings are examples of foods that don’t have a significant amount of carbohydrate but contain gluten. This means grocery shopping and label reading for carbs and gluten can be twice the work! Knowing which ingredients to look for on a label is important. Luckily, a growing number of products can now be found in your local grocery store.[/vc_column_text][read-also-article article-slug=”what-is-medical-nutrition-therapy”][/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=””]For those who eat out, fortunately many restaurants today cater to gluten-free diets. It’s best to plan ahead and ask about menu options before heading out to a restaurant. Sometimes it may be necessary to prepare your own meals and snacks in case appropriate options are not available when eating away from home.

    Even though these challenges can be overwhelming at times, there are still a lot of tasty healthy gluten free foods to choose from.  As long as no gluten-containing ingredients are added, low-fat milk products, vegetables, fruits, and protein foods like eggs, nuts, lean meats, chicken, turkey and fish are healthy and naturally gluten-free choices.  Gluten-free grains and starchy foods like quinoa, sweet potatoes and brown rice are other excellent choices that also offer a good source of fibre. Whole grains and fibre have an important role in diabetes management. It is still possible to eat whole grains on a gluten-free diet. Some examples of whole grains that are safe for people with celiac disease include amaranth, buckwheat, whole grain cornmeal and millet. These nutritious grains are full of goodness that you may not have had a reason to try if not for celiac disease.

    If you take insulin to match your food intake, it will be extra important to know the amount of carbohydrates in gluten-free products. Some gluten-free foods will have a different amount of carbohydrate, fibre and glycemic index than what you would find in the regular version of that food.  These differences have to be accounted for when planning insulin and meal options. It may even be helpful to monitor your blood sugar more often, especially before eating and again 2 hours after eating to see how the gluten-free carbohydrate foods affect the blood sugar levels. For more information on gluten-free diets, visit www.celiac.ca.[/vc_column_text][read-also-article article-slug=”diabetes-and-digestive-issues”][/vc_column][/vc_row]

  • Navigating the grocery store for vegetables

    Navigating the grocery store for vegetables

    [vc_row][vc_column][vc_column_text]Vegetables are an important part of your diabetes diet. They’re full of healthy nutrients and are low in calories, fat and sodium. They’re also high in fibre. Read on to learn about navigating the grocery store for vegetables.[/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 top health benefits of vegetables

    Many people aren’t in the habit of eating vegetables regularly and forget to include them in their meal plan. The health benefits of vegetables are endless, but the top 3 for people with diabetes are:

    1. Most vegetables can be eaten in large quantities, with no effect on weight or blood glucose levels. Except for starchy vegetables (such as potato, sweet potato and corn) and a few sweeter vegetables (such as green peas, winter squash and turnip) you don’t have to limit how much you eat.
    2. Vegetables are full of healthy nutrients and are low in calories, fat and sodium.
    3. Most vegetables have a low glycemic index and are high in fibre. Eggplant and okra are just two examples of vegetables that slow digestion and delay the absorption of glucose, thereby improving blood sugar control after eating.

    [/vc_column_text][vc_single_image image=”36124″ img_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Follow Canada’s Food Guide recommendations

    Most people don’t eat enough vegetables. However, they are an important part of a healthy eating pattern. Eating a variety of vegetables can help you control your diabetes and may lower your risk of heart disease.

    According to Canada’s Food Guide, one-half of your plate at meals should be composed of vegetables and fruits. Vegetables and fruits should always make up the largest proportion of the foods you eat throughout the day.[/vc_column_text][read-also-article article-slug=”top-canadian-grown-food-that-are-good-for-diabetes/”][/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]

    7 tips for choosing vegetables

    Including vegetables on your shopping list is the first step toward increasing your intake. Here are some tips for navigating the vegetable section of your grocery store and making the healthiest choices:

    1. Try a variety of vegetables. Instead of sticking with the same choices day after day, try new flavours, colours and textures. Challenge yourself to try a new vegetable each week!

    2. Buy fresh or frozen vegetables whenever possible. If you’re worried that fresh vegetables will spoil before you can enjoy them, choose frozen vegetables. You can use only what you need and put the rest back in the freezer for another day.

    3. If canned vegetables are your only option, choose ones that are low in sodium.If you are using canned vegetables with sodium, drain the vegetables and rinse with water, then cook the rinsed vegetables in fresh water.

    4. Don’t limit vegetables to meal times. Stock up on carrot and celery sticks, cherry tomatoes and cucumber for snacking.

    [/vc_column_text][vc_single_image image=”36125″ img_size=”full”][read-also-article article-slug=”diabetes-friendly-grocery-list-and-tips”][/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]5. Choose vegetables that are in season.When a vegetable is in season, it is readily available and the price is generally lower. More importantly, the taste and quality of the vegetable is at its peak. Which vegetables are in season will vary slightly, depending on where you live.

    6. If raw vegetables are your preference, go for crunchy, colourful varietiessuch as red pepper, broccoli, baby carrots or snow peas.

    7. Buy pre-bagged vegetables that can be quickly tossed in a salad, stir-fry or casserole. Readily available pre-bagged vegetables include leafy mixed greens, baby carrots and green beans.

    Next time you’re in the grocery store, spend some time browsing in the vegetable section. You’ll be sure to discover the vast options that are available and try something new![/vc_column_text][read-also-article article-slug=”navigating-the-grocery-store-for-fruits/”][/vc_column][/vc_row]

  • How to know if a recipe is a healthy one

    How to know if a recipe is a healthy one

    [vc_row][vc_column][vc_column_text css=””]Healthy cooking doesn’t have to mean sacrificing taste, variety or the pleasure of eating. Everyone, not just people with diabetes, could use a healthy approach to cooking – which means a little less fat, sugar and salt; and more fruits, vegetables and whole grains. As an added bonus, diabetes-friendly recipes are also suitable for low-fat and lower sodium diets. One healthy recipe can go a long way to meet the health needs of different members of your family.[/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=””]Whether you are searching for new recipes on the internet or in cookbooks, there are a few tips that will make it easier to spot a healthy recipe. If you have family favourites you would like to adapt for someone with diabetes, speak to a dietitian who can help you transform favourite recipes into healthier meals for you and your family. Using the tips below can help you identify healthier recipes.

    1. Look for recipes that contain healthy recipe ingredients

    The healthiest ingredients are vegetables, fruits, lean meats, whole grains, and a small amount of healthy oils. Choose recipes that use:

    • lentils, soy and legumes which are good protein sources and are low in fat
    • mostly whole-grain sources of grains and cereals such as whole wheat flour, rolled oats, barley, brown rice
    • lean meat or trimmed meat, skinless chicken/poultry, fresh fish or fish canned in water
    • reduced fat or low-fat ingredients such as skim or 1% milk, low-fat cheese and yogurt
    • unsaturated fats like non-hydrogenated margarine and oils such as canola or olive

    [/vc_column_text][read-also-article article-slug=”healthy-meal-preparation”][/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=””]

    2. Choose recipes that do not use unhealthy recipe ingredients

    The least healthy ingredients are those that contain high amounts of sugar, salt, fat and refined or “processed” ingredients. Choose recipes that do not include:

    • too much sugar – sugar in recipes doesn’t need to be avoided altogether but should be limited to 1-2 teaspoons per serving. This includes honey and syrup.
    • too much fat – even too much “good” fat can provide extra unwanted calories. Aim for 1- 2 teaspoons per serving.
    • whole milk products, a lot of regular-fat cheese or high-fat meats.

    If you have a recipe that contains unhealthy ingredients, you can lighten the recipe by substituting with healthier lower fat alternatives. For example, sour cream can be replaced with low fat plain yogurt.

    3. Look for recipes that use a healthy cooking method

    The healthiest cooking methods use little or no added fat and retain as much of the nutrients in the food as possible. Choose recipes that:

    • need to be baked, roasted, or sautéed. Avoid recipes that require deep-frying. Recipes that require deep-frying can be prepared in a healthier way by stir-frying in a small amount of olive or canola oil, or by using an air fryer which use only a very small amount of oil. Alternatively, you can substitute by baking or roasting in your oven instead.
    • include grilling, steaming, boiling, stewing, or poaching. Microwaving is also a healthy cooking method
    • don’t use a breading or batter to coat the fish, poultry or meat. In addition to absorbing more fat/oil, the added carbohydrates from the coating will affect blood sugar levels.

    [/vc_column_text][read-also-article article-slug=”healthy-meal-preparation”][/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=””]

    4. Choose recipes that include nutritional information

    Many cookbooks and recipes today come with nutritional information. This tells you how much calories, fat, sugar, protein, carbohydrates, fibre and sodium the recipe contains in a serving.

    • individual nutrient needs vary significantly from one person to the next. But as a general rule, a main meal recipe should have about 300 – 500 calories, at least 2 grams of fibre, no more than 10 grams of fat and less than 600mg of sodium in a serving
    • having nutritional information available on a recipe will help you decide whether a serving will fit into your meal plan or whether the serving size needs to be decreased/increased to meet your meal plan needs
    • for people with diabetes, the most important nutrient to look for is the amount of carbohydrate in a serving – especially if you are carb counting
    • to calculate “available carbohydrate” – which refers to the amount of carb that will actually be absorbed into the blood and impact blood sugar levels – subtract the amount of fibre in a serving from the total amount of carbohydrate. Some recipes will give you the amount of “available carbohydrate” which means the fibre has already been subtracted.

    Be sure to check out our delicious diabetes-friendly recipe section right here on this website! All of our recipes have been reviewed by our dietitian to ensure that they can fit the needs of most people with diabetes, or any other family members wanting to follow a healthy diet.[/vc_column_text][read-also-article article-slug=”introduction-healthy-eating”][/vc_column][/vc_row]

  • What is a diabetes diet?

    What is a diabetes diet?

    [vc_row][vc_column][vc_column_text css=””]Living with diabetes doesn’t mean having to give up all of your favourite foods, but it does mean being mindful of what you eat.

    What is a diabetes diet?

    A diabetes diet is a healthy eating plan that helps to manage blood glucose levels. For people with diabetes, maintaining blood sugar within a healthy range is crucial for preventing complications such as nerve damage, heart disease and kidney issues.[/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=””]

    Why are carbohydrates important?

    Blood glucose is created when we digest carbohydrates (carbs), and is also created in the liver. Carbs are found in a wide range of different foods, including starches and grains, fruit, milk, yoghurt, some vegetables, and table sugar.

    Managing the amount and type of carbohydrates in the diet is a valuable tool that people with diabetes can use to help meet diabetes management goals.

    What foods should be included in a diabetes diet?

    Here are the key food groups you should include:

    Vegetables: Choose non-starchy vegetables like spinach, broccoli, peppers and kale, as they are low in carbs and high in fibre.

    Whole Grains: Foods such as brown rice, quinoa and oats are rich in fibre and nutrients.

    Lean Proteins: Protein has little effect on blood sugar and helps to keep you full. Good choices are lean meats, eggs, tofu and fish.

    Healthy Fats: Choose unsaturated heart-healthy fats from olive oil, avocados, nuts and seeds.[/vc_column_text][/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=””]

    Which foods should be avoided or limited in a diabetes diet?

    A diabetes diet will generally aim to cut back on:

    • Saturated fats and trans fats. Aim to reduce high-fat proteins like red meat, hot dogs, bacon, processed snacks, hard margarine and baked goods. Limit fried foods, chips and pastries.
    • Sugars and sweets found in candy, cakes, regular pop and desserts.
    • Sodium. Controlling salt intake is important to reduce the risk of high blood pressure and other complications.
    • Cholesterol. High-fat animal proteins and high-fat dairy products can all increase unhealthy cholesterol levels, contributing to the risk of heart disease.

    [/vc_column_text][read-also-article article-slug=”10-foods-to-avoid-if-you-have-diabetes”][vc_column_text css=””]

    How do you create a diabetes-friendly plate?

    The plate method can make meal planning easy for people with diabetes and their caregivers.

    It is based on a very simple plate portioning:

    1. Fill ½ a regular dinner plate with non-starchy vegetables. These include most vegetables except potatoes, peas, corn and winter squash.
    2. Fill ¼ of the plate with whole grain foods or starch foods. These include whole grain cereals, breads, rice, pasta and cooked starchy vegetables like the above.
    3. Fill the remaining ¼ of the plate with foods from the meat or meat alternatives group. These include poultry with the skin removed, lean beef and pork, fish and seafood, and meat alternatives such as eggs, low-fat cheese, or tofu.

    [/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=””]

    How can you make meal planning easier?

    Meal planning is a helpful tool for diabetes management. Some tips include:

    Prepare ahead: Batch-cook healthy meals to have on hand.

    Use apps or a food journal: Track your meals and blood sugar to identify what works best for you.

    Watch your portions: Use measuring cups or food scales to keep portions in check.

    Plan your snacks: When choosing snacks, focus on options that combine fibre, protein, and healthy fats to help keep blood sugar levels steady. Avoid high-sugar, processed snacks, and instead reach for foods like nuts, Greek yogurt, or veggie sticks with hummus for satisfying, blood-sugar-friendly choices.

    To help with your meal planning, check out our recipe section featuring a wide variety of diabetes-friendly recipes.

    Why is it important to meet with a dietitian?

    Diabetes Canada recommends that all people with diabetes should consult with a registered dietitian when first diagnosed. A dietitian will help develop a personalized meal plan for the person you support. This will be based on three important factors:

    • Understanding when to eat
    • Understanding what to eat
    • Understanding how much to eat

    A diabetes diet doesn’t have to be restrictive. By making thoughtful food choices, you can enjoy a balanced, satisfying diet that supports stable blood sugar levels and overall health. Remember, it’s always best to consult with a healthcare provider or dietitian who can help create a plan tailored to your lifestyle and health needs.[/vc_column_text][read-also-article article-slug=”introduction-healthy-eating”][/vc_column][/vc_row]

  • Navigating the grocery store for milk and milk products

    Navigating the grocery store for milk and milk products

    [vc_row][vc_column][vc_column_text css=””]Our series on navigating the grocery store takes us to the milk and milk products aisle, another important food group for healthy eating. Milk products contain protein and calcium as well as other essential nutrients such as potassium and vitamin D. Despite these health benefits, milk products can be high in fat, especially saturated fat (the type that can contribute to heart disease). So how can you ensure that you take advantage of all those great nutrients that milk products have to offer without consuming too much unhealthy fat? Choosing low-fat options is the key. Fortunately, there are many available options that provide nutritional benefits without excess fat and calories. Knowing what to look for and what to avoid can help you make the best choices.[/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=””]

    Milk

    Look for low-fat, fat-free or reduced-fat choices. Choose skim milk, 1% or 2% milk over whole or “regular” milk. Whole milk contains 3.25% milk fat; although that doesn’t sound like a lot, one 250 mL glass of regular whole milk equals 25% of your daily saturated fat allowance. If skim milk doesn’t appeal to you, choose the lowest-fat milk that you will still enjoy; even 2% milk is a better choice than regular milk. Chocolate milk offers the same nutritional benefits as white milk but has added sugar, so enjoy it as an occasional treat. Lactose-intolerant individuals should opt for lactose-free milk. For people who don’t tolerate cow’s milk, look for plant-based alternatives such as almond, soy, oat, and cashew beverages. The nutrients you get from plant-based alternatives vary depending on which plant source is used. Be sure to check the nutrition label and make sure it offers calcium and Vitamin D. Also be aware of flavoured plant-based beverages as they often contain added sugar.[/vc_column_text][read-also-article article-slug=”good-and-not-so-good-fats-for-people-with-diabetes/”][vc_column_text css=””]

    Yogurt

    Yogurt, especially Greek yogurt is a great source of protein and can help you meet your protein needs as well as supply you with calcium and vitamin D. Choose low-fat or fat-free varieties where possible. Plain, fat-free yogurt offers the most nutrition with the fewest amounts of fat and calories. If fat-free doesn’t appeal to you, then choose yogurt with no more than 2% milk fat (milk fat is labelled “M.F.” on all milk and milk products). Checking the food label will help you compare products and choose the healthier variety lowest in saturated fat, calories and sugar. Top choices for yogurt include those with no added sugar. Although yogurt naturally contains sugar, some manufacturers add even more. Some yogurts are sweetened with artificial sweeteners instead, which are fine to eat in moderation if you prefer a sweeter flavour. Also, check the label to ensure that the yogurt you buy has at least 15% of the daily value for calcium. Check out some best options here.[/vc_column_text][/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=””]

    Cheese

    Look for reduced-fat or lower-fat cheeses with less than 20% milk fat or compare nutrition facts tables to choose the cheese with the lowest amount of fat that you will still enjoy. Some popular low-fat cheeses include low-fat ricotta and part-skim mozzarella. Cream cheese is high in fat and calories and lacks the nutrition benefits of other cheese, since it is mostly made from cream and contains very little calcium or other nutrients. Avoid processed cheese products (such as processed cheese slices) as much as possible, since they provide less protein and calcium than other cheeses, while packing in a lot of sodium.[/vc_column_text][read-also-article article-slug=”choose-your-cheese-wisely/”][/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=””]Milk products are an important part of healthy eating for anyone; however, for people with diabetes, choosing lower-fat, healthier alternatives can go a long way toward providing important nutrients without contributing to heart disease and excess weight gain.

    The next time you’re navigating the grocery store for milk and milk products, use the information on the nutrition facts and the tips above to compare milk products and make the healthiest choice for you.[/vc_column_text][read-also-article article-slug=”canadian-milk-and-alternative-milk-products-for-people-with-diabetes/”][/vc_column][/vc_row]