Nutrition and Diabetes
Nutrition and Diabetes
Can people with diabetes eat pizza?
Yes, people with diabetes can eat pizza! But they need to do so with careful consideration and planning to manage their blood sugar levels effectively. Learn more about strategies for eating pizza safely with diabetes!
Type 1 Diabetes: How to Navigate a 4th of July Barbecue
Nothing screams Independence Day like a backyard barbecue but it is yet another seasonal festivity that revolves around food. From all your grilled favorites, every type of potato and macaroni salad you can think of, and tables decorated with red white and blue themed desserts, the endless choices can be overwhelming especially when you throw type 1 diabetes on top. Creating a plan beforehand will make you feel more confident in your blood sugar management when attending a barbecue and we are here to help!
Getting Bold with Food: 3 Steps to Release the Fear of Carbs with Diabetes
Carbohydrates are the main macronutrient that provides energy to the body and the main macronutrient that affects blood sugar levels. When living with diabetes, you may find yourself increasingly fearful of eating carbohydrates because of how they will impact your blood sugar levels. What often starts off as a well-intended strategy for keeping blood sugars in range, many people with diabetes desire strategies for working through this fear and stop being afraid of eating carbohydrates. In this blog post, we will walk you through 3 steps to take to release the fear of carbohydrates with diabetes.
How To Become An Intuitive Eater When You Have Type 1 Diabetes
Intuitive eating is a revolutionary approach to food that encourages you to abandon food rules and listen to your body’s needs. Unlike traditional diets that restrict or ban certain foods, intuitive eating requires you to stop looking at foods as “good” or “bad.”
Can I Be Vegan with Type-1 Diabetes?
(RitaE / pixabay) It’s hard to find good information on nutrition these days. Between snake oil salesmen pushing an array of unhealthy or useless products, the diet industry pushing new fads every year, and the food industry pushing their newest microwaveable cuisine, figuring out what we can eat is a dizzying task. Is veganism a sustainable diet choice for anyone? Is it compatible with diabetes? We’re here to answer the tough questions for you. What do I need to know? First: A vegan diet is a sustainable, long-term diet, but it takes some planning. The most important thing to do is pay attention to the kinds of vegan foods you are consuming. While many cookies, chips, and sodas are vegan-friendly, they aren’t very good for you and won’t help you control your blood sugar. To keep a healthy vegan diet, you should focus on consuming fruits, vegetables, greens, legumes, nuts, grains, and fortified foods like non-dairy milks or enriched grains. This will ensure you consume adequate amounts of macronutrients (fats, protein, carbohydrates) and micronutrients (vitamins and minerals). For people with diabetes, the most challenging part of a vegan diet will be managing the amount of carbohydrates consumed. As most people’s favorite vegan staples, such as potatoes, sweet potatoes, rice, and legumes, are high in carbohydrates, it can be difficult for some to keep on a vegan diet while counting carbs. One way is to focus on consuming foods with good amounts of unsaturated fats, such as nuts, avocados, seeds, etc. Additionally, choosing foods that are high in protein, such as legumes or lentils, can help keep your ratio of carbs to fats and proteins balanced. Trying to eat the same amount of carbs daily can help make your insulin injections easier to calculate and keep your blood glucose steady throughout the day. Supplements In addition to managing carbohydrates, it is essential that vegans monitor their micronutrient intake. Some essential vitamins and minerals are either not found in plant-based foods or not readily absorbed by the body from plant sources. These are some supplements that are either absolutely necessary or highly recommended for vegan adherents: Vitamin B12 Vitamin B12 is a nutrient that is naturally found only in animal products. This vitamin is used by your body to create red blood cells, maintain nerve function, and maintain your cells. Vitamin B12 deficiencies can take three to five years to develop, meaning many people can develop a deficiency without realizing it. This leads to extreme fatigue, anemia, and irreversible damage to the body. Vegans can get adequate B12 by eating enriched and fortified foods containing B12 and taking an oral supplement. B12 injections are widely considered very effective as well. Iron While many plants are high in iron, it is not always in a form that is well-metabolized by the body. The most easily absorbed form of iron is heme-iron, found in animal products. People on vegan diets can plan on consuming a wide variety of plant-based iron sources to compensate for non-heme iron’s poor bioavailability. It’s also a good idea to talk to a doctor about taking an oral supplement. A good rule of thumb for vegans is to aim for roughly 1.8 times more iron from non-heme sources than meat eaters. Calcium and Vitamin D These vitamins work together to maintain your body’s bones. Calcium sources for vegans include foods like bok choy, kale, mustard greens, and fortified plant milks. The recommended daily amount of calcium is 1000 milligrams each day. Vitamin D is one of the most common vitamin deficiencies in the country, at least partly due to the lack of time most people spend outdoors. Unfortunately, vitamin D is necessary for calcium absorption, so lacking one can lead to a deficiency of the other. Vitamin D is formed by spending time outside in the sunlight. As sunlight hits the skin, your body creates vitamin D out of cholesterol, which in turn is used to help you absorb calcium. Alternatively, vitamin D supplements can be used, but spending time outdoors has the additional benefit of improving your mood and overall health. Zinc Zinc is a mineral that’s not common in most plant-based foods. However, it is necessary to maintain a healthy body. Vegans should aim for approximately 1.5 times the daily recommended amount of zinc to ensure that they are absorbing adequate amounts from the food they eat. Good plant-based sources of zinc include nuts, seeds, legumes, wheat germ, tofu, and whole grains. Iodine While iodine deficiency can cause thyroid issues, few Americans are at risk for iodine deficiency. The introduction of iodized salt has made it simple to consume adequate amounts. Besides iodized salt, the most common sources of iodine are animal products, such as fish, meat, eggs, and dairy. Vegans who use non-iodized salt, such as kosher salt, can look to products like seaweed for iodine, but note that iodine content in seaweed is variable. The Vegan Society recommends taking a good iodine supplement. Just make sure to talk to your doctor before you start on one. Summary As you can see, there are quite a few nutrients to consider if you intend to live a long and healthy life as a vegan. Many nutrient deficiencies are slow to develop and once developed are slow to cure. The best way to avoid any problems is to plan carefully and prevent those problems in the first place. People with diabetes are already pros at planning their meals, counting carbs, and adjusting their insulin, so adding in a few extra nutrients to think about should be no problem. Veganism is a great way to stay healthy, enjoy life, and enjoy food. Not only that, it’s a great way to live fearlessly, which is the Skin Grip way. Stay hungry, friends! And live the way you want to live with our adhesive patches for Freestyle Libre, Dexcom G6, Omnipod, and other devices. Our ultra-strong adhesives keep your devices firmly in place so that you can focus on staying healthy and living life to the fullest. *Disclaimer: All content and information in this blog is for informational and educational purposes only. Always consult your health care provider before making any adjustments to your diet or diabetes management. Video
3 Keys to Making Your Own Diabetes-friendly Recipes
(StockSnap / pixabay) You have likely seen countless recipes in newspapers or on the internet that bill themselves as diabetes-friendly. These recipes often feature raw fruits and veggies, or they are simple recipes that swap sugar for a non-sugar sweetener. While these recipes are fine, they aren’t often inspiring. What’s more, it isn’t easy to rely on other people’s recipes. How do we develop our own recipes at home that still work with our dietary needs? How do we adapt family recipes to what works for us? What Makes a Recipe Diabetes-friendly? Why are some recipes “bad” and others “good” when it comes to people with diabetes? What are we actually looking for? If we’re insulin-dependent, can’t we just adjust our insulin to our carb count? Or won’t our insulin pump just do its thing? At Skin Grip, we believe knowledge is power. Just like our adhesive tape for diabetic sensors like the Freestyle Libre or Dexcom G6 helps people with diabetes live fearlessly, a little information gives us the tools we need to sleep soundly. The information below can help you turn any recipe into healthy fuel that keeps you moving. The goal of most recipes developed for people with diabetes is to either lessen the overall effect on blood sugar or lower the food's glycemic index. The glycemic index measures how quickly an individual’s blood sugar rises within the hours following consumption. Rapidly digested and absorbed foods like simple sugars have the highest glycemic index, while foods that are slowly digested or have little effect on blood sugar have the lowest glycemic index. One of the ways we can adapt recipes to make them healthier for people with diabetes is by lowering their glycemic index. Protein Pairing proteins with carbohydrates is a simple way to lower the glycemic index of a food. Proteins include meats, fish, eggs, nuts, or even protein powder supplements. While you probably can't add a rib-eye steak to your cupcake recipe, adding ingredients like nuts or nut butters or protein powder might be a simple addition. You may also try substituting water or oil in many recipes for other high-protein ingredients, like milk or yogurt. In addition to making the recipe friendlier for your blood sugar, these substitutions can add flavor and improve the texture of many foods. For example, using yogurt or sour cream in boxed cake mix instead of oil can bump up the protein content and make a moister, more delicious cake. Fiber Fiber is the structural material that is found in plants. All plants have some amount of fiber, but fruits, vegetables, nuts, and legumes like beans or lentils are especially high in fiber. Fiber, while technically a carbohydrate, is actually not digestible by humans. When eaten alongside sugar, fiber actually lowers the sugar's glycemic index, as it causes the body to spend longer digesting the material. This is why fruits, while sweet and sugary, still have a lower glycemic index than a piece of candy with the same number of carbs. Adding fiber to a recipe can be as simple as switching to whole grain items, adding fruit to your favorite cake, or a cup of chopped nuts to your favorite brownies. You may also be able to add vegetables such as black beans or squash to many of your favorite recipes, like banana bread, brownies, or chocolate cake. Increasing the fiber content means these treats will satisfy your cravings but keep your blood sugar from spiking quite as significantly. Fats Fats are often portrayed as the enemy of healthy eating. Every diet book and health guru will tell you that fat is the primary ingredient to avoid. Actually, fat is an important nutrient that our bodies need. Further, they are one of the three macronutrients that help keep us sated after eating. Like protein, fats require the body to digest and break them down before they can be absorbed by the body and used as fuel. As a result, the slow absorption keeps us sated for hours after eating and keeps our blood sugar relatively stable. While they are an important part of balanced diets, don't take this as a license to eat deep-fried butter on a stick. As fats are nearly twice as calorically dense as carbs and proteins, moderation is key, but adding some fats to carb-heavy snacks can balance our meals to keep us fuller and our blood glucose stable throughout the day. Good sources of fat include nuts and nut butters, oils, fish, and dairy products. Rather than using royal icing on cakes and cookies, why not a buttercream? Rather than eating crackers alone, why not combine them with some peanut butter or cheese? Adding cream to oatmeal or baked goods adds a good source of fat and protein, as well. Put it all together Combining these tips gives you a good start at creating healthier alternatives to your favorite snacks. Focus on using high fiber ingredients, adding good sources of protein and fats, and utilizing low-sugar sweeteners to create recipes that are delicious but do the body good. The nice thing about these principles is that they can be used in virtually any recipe or any meal prep. If you use these tricks alongside your usual diet plans like the plate method, managing the foods you eat becomes a snap. Video
Your Guide to the Holidays with Diabetes
(vivienvivO / pixabay) The winter holidays can be a difficult time for anyone trying to avoid sugar. Whether you’re a person with diabetes trying to count carbs, a person watching their figure, or just someone without a sweet tooth, this time of year can feel like you’re dodging landmines. It’s notorious for homemade cakes, cookies, and candies that throw us off our diet plans and plunge us into a sugar land. Even main courses like ham come slathered in honey and brown sugar glazes. With all the yummy treats available between now and New Year's, how do we stay on top of our dieting? Have a Plan The most important way to stay on top of your diet is to have one. While everyone can benefit from conscientious eating, for people with diabetes, it's especially important. The foods we eat affect our blood sugar, which affects the insulin we take and how we feel. Failure to prepare can lead to highs and lows that leave us feeling sick, the last thing we want when we're spending time with our loved ones. You can prepare ahead of time by using a variety of meal plans that are diabetes-friendly. Using carb counting, the plate method or other eating protocols can help you manage your blood sugar year-round. Additionally, preparing healthy alternatives can help you enjoy your favorites without worrying about what they will do to your blood sugar. Baking and cooking with sugar-free sweeteners can be a simple way to adapt recipes to make sure they’re diabetes-friendly. If you’re not sure whether friends or families will prepare foods that fit your needs, offer to bring your own! There Are No “Bad” Foods Part of your plan should include enjoying the foods you love. Nothing should be off-limits, though it might be wise to moderate some foods. For example, if you love desserts, you might plan on avoiding the starchy vegetables. Alternatively, you may choose to skip pie so you can have your favorite dinner rolls. Choosing which carb-heavy foods you indulge in can keep you on track with your planned carbs for the day. Be sure that as you plan when you’ll indulge the most, you don’t plan on skipping meals. While it sounds like a good idea, skipping meals and then binging will wreak havoc on your blood sugar as you rapidly bounce from a low blood sugar to a high blood sugar. Additionally, the hunger from skipping meals will make you more likely to overeat. Keeping regular mealtimes is the best way to stay in tune with your body and with your diet. Stay Active We love to keep moving here at Skin Grip. We think exercise is a great way to manage our blood sugar. Holiday trips, visits, and activities can interfere with even the most disciplined routines. While the holidays may keep you away from your normal gym, there are still plenty of ways to get a quick workout in and keep those blood sugars down. A quick walk or jog can be done almost anywhere and are a great way to get your blood pumping. If you’re stuck inside, doing bodyweight exercises like squats, pushups, or situps can help keep your routine. Getting a workout in doesn’t just keep you in your routine and help regulate your blood sugar; it will help relieve stress. A long walk in the sunshine or a quick HIIT routine will release those endorphins and keep you feeling relaxed and cheery while you’re spending time with your family. Pack Your Supplies You have your plan, you’re bringing your favorite foods, and you pack your running shoes before you travel for the winter holidays. You’re sitting at the airport when you realize you forgot your insulin. Your only option is to miss the flight; after all, we can’t just not have insulin. This can be avoided by making a list of your medical supplies and checking it twice. Even if you don’t forget your insulin, there may be a variety of products you use that might not leave you in a crisis, as much as irritated. For example, forgetting your Skin Tac, our new Underlayer, or other supplies that protect your skin. Maybe you use our adhesive patches or tape for your insulin pump, and without it, your pump dangles and catches on your clothes. Prepare your supplies ahead of time to avoid forgetting them. If you plan on flying, be sure to pack them into your carry-on bag in case your luggage gets lost. You may even want to pack a few extras in case something goes wrong (though our overpatches for the Freestyle Libre, Medtronic Guardian, or Dexcom G6 can prevent things from going wrong). Once you have everything packed, double-check before leaving that you have everything ready. Even if you’re just spending the day at a nearby relative’s house, you don’t want the hassle of realizing you left your mealtime insulin at home just before dinner with loved ones. The most important part of preparing for holidays as a person with diabetes is to look ahead, be prepared, and continue to take care of yourself. Holidays might throw us out of our routine, but that’s no reason to be afraid. Diabetes can’t hold us back, as long as we have the tools and the know-how to get out there and live the good life.
Is a Vegan Diet Safe with Type 1 Diabetes?
(RitaE / pixabay) If you have walked through the grocery store recently, you may have noticed the explosion of plant-based and vegan options. Plant-based burgers, vegan cheeses, and non-dairy milks are now stocked in most every grocery store in the country. As a lifestyle, plant-based diets are growing in popularity for a variety of reasons. Some people may adopt plant-based diets for ethical reasons as a way to avoid factory-farmed meat. Others may like the diet for health reasons, as limiting themselves to plant-based foods can help eliminate junk food from their diet (until they discover vegan pork rinds, that is). The Health Benefits Whatever the reason, there are many health benefits to a vegan diet. Vegans are generally less likely to develop conditions like heart disease, type 2 diabetes, and some cancers. Because of the difficulty of studying causal relationships between diet and overall health, it is unclear exactly why vegans are at a lower risk for these conditions. One explanation is that a vegan diet generally excludes the unhealthiest foods prevalent in modern society, particularly fast food. For people with diabetes, a vegan diet may help regulate blood sugar effectively. Do Your Homework If you are interested in adopting a vegan lifestyle, research is key. The more information you have about your dietary needs, the better. If you have access to one, working with a certified dietitian is a great way to ensure your diet is healthy and sustainable in the long term. If a dietitian isn’t an option, a wealth of information is available across the web. Be sure that the information you use to plan your diet is evidence-based to get the best possible information about your body. Track Nutrients In order to remain healthy, you will have to track your overall nutrients, particularly protein and fat. While fruits and vegetables are frequently high in carbohydrates, protein and fat are more sparing. This is a problem for diabetics, who typically try to avoid carbohydrates. Be mindful of choosing foods with a low glycemic index to avoid sudden blood sugar spikes. Nuts and seeds are full of protein and healthy fats, so plan on making them a staple in your diet. Protein can also be found in legumes like peas, beans, and lentils, or quinoa. Eat a wide variety of high-protein plants to give your body plenty of complete proteins. In addition to tracking your macronutrients (carbs, fats, protein), you should also be mindful of your micronutrient intake. While everyone can benefit from identifying potential deficiencies in their diet, vegans are particularly at risk for certain nutritional deficiencies. Some essential human nutrients are not available in plants, so vegans must rely on supplementation to keep their bodies healthy. Vitamin B12 is one of the most important supplements to take, as B12 is only available in animal-based foods and cannot be made by the body. Vitamin D3, Calcium, Iron, Vitamin A, and Zinc are a few other nutrients frequently supplemented to plant-based diets. A good multivitamin can help supplement many of these common deficiencies. Occasional checkups with your doctor can also clue you in on any potential supplements you should consider. People with active lifestyles may consider supplementing their macronutrients too. Protein powder isn’t just for bodybuilders anymore. Because athletes require extra protein for recovery after physical activities, eating enough plant material to meet that need sometimes feels overwhelming. Vegan protein powders or supplements like nutritional yeast are a great way to add a few extra grams of protein into a vegan diet. A Caveat While plant-based diets may help lower your A1C and improve other symptoms of diabetes like insulin resistance, plant-based diets are not necessarily a cure for diabetes or pre-diabetes. If executed poorly, a high-carbohydrate vegan diet may even make managing blood glucose levels more difficult. It is important to monitor your blood glucose closely while making the switch to a plant-based diet to ensure that your body is responding well. For people with sensors like the Dexcom G6 taped to their arms, you can use your smartphone app to see if your new meals cause any unusual spikes in your blood glucose. If you still use a manual device, keep a log for the first week or two in case you notice any abnormal changes. The Takeaway Going plant-based is a great way to find a sustainable, ethical diet. While some may joke about the lifestyle, a conscientious style of eating is something we can encourage for everyone, whether they choose to solely eat plants or not. People with diabetes are often forced to become more conscientious of their diet anyway, as we count carbs, calculate macro ratios, or wonder how high dessert is going to shoot our blood sugar. Veganism offers another dimension for us to consider for a variety of reasons, such as health, the environment, or the ethics of raising livestock. Whatever we end up eating and whatever the reason, we just hope it’s delicious. Video
Eating Well with Diabetes
(Einladung_zum_Essen / pixabay) The day you receive the initial diagnosis can be frightening. You may have never considered your diet before, or maybe worse, you love food and feel like all your favorites are being taken from you. Don't panic. There is still plenty to eat while you're diabetic. All it takes is a little adjusting. Fill Your Plate The American Diabetes Association recommends a technique called the "plate method." This method can help you control your diet and start a healthy eating regimen, regardless of whether you are a diabetic or not. First, grab a plate. According to the ADA, the proper plate size is about 9 inches across. Once you have a plate, fill half of your plate with fibrous, non-starch vegetables. Instead of loading up with potatoes or rice, try spinach, kale, broccoli, asparagus, or squash. These kinds of vegetables are nutrient-dense and their high fiber content will help regulate your blood sugar. Next, fill a quarter of your plate with protein. Meat, fish, and eggs are some of the most popular protein options. If meat is on the menu, try to opt for lean cuts, such as sirloin or chicken breast. For vegetarians, there are a wide variety of non-animal proteins, including low-fat cottage cheese, edamame, tofu, nuts, and lentils. Plant-based protein substitutes and protein supplements can be an option as well. Lastly, a quarter of the plate is dedicated to carbohydrates. Keeping carb-heavy foods to a minimum can help you maintain your blood sugar, even after meals. Carbohydrates include starchy foods like potatoes, rice, beans, fruit, and sweets. Be sure to avoid carbs from unexpected places, like your cup. Sweetened beverages are a huge source of empty carbs, as is alcohol. Try for water or a zero-calorie drink such as tea, coffee, or sparkling water. This 50/25/25 split between protein, fibrous vegetables, and carbohydrates is a simple way to evaluate your meals without counting calories or spending too much energy being fastidious about meal plans. As long as you can follow this guideline, you can eat most foods without concern. Below are some sample days of eating: Day 1 Breakfast: 2 eggs, 1/2 cup of oatmeal with cinnamon, 1 cup cottage cheese with fruit. Cup of black coffee. Lunch: Turkey sandwich on whole grain bread, raw celery and peas, cheese and apple slices. A bottle of iced tea (unsweetened). Dinner: Spinach salad, sirloin steak, summer squash and fresh blackberries for dessert. Snacks: 1 ounce of wasabi almonds. Day 2 Breakfast: Cup of plain Greek yogurt and raspberries. Whole grain toast with peanut butter. Earl gray tea with stevia. Lunch: Grilled chicken and quinoa salad, an orange, and a diet coke. Dinner: Roasted pork chops and vegetables. Cantaloupe. Stevia-sweetened ice cream for dessert. Snacks: Celery and hummus. Day 3 Breakfast: 3-egg spinach omelette with hash browns. Cup of coffee. Lunch: Carne asada tacos with onion, salsa, and guacamole. Roasted jalapeños. Ranch-style beans. Topo Chico mineral water. Dinner: Chicken and lentil soup with a grilled cheddar sandwich. Chia seed pudding for dessert. Snacks: Celery and peanut butter. As you can see from these examples, a full day of eating with diabetes can be as decadent as it is nutritious. Now, you may be saying, “I don’t have time to cook and even if I did, I can’t do much more than boil water!” That’s fine. There are thousands of recipes that are nutritious, filling, and as simple as boiling water or turning on the oven. Roasting lean meat and vegetables on a sheet pan is a simple, single pan meal that yields incredible results with only minutes of prep time. Even better, it’s cheap! Let’s walk through it: Start with a collection of your favorite vegetables. We like sweet potatoes, onion, and spicy green peppers. Chop those babies into bite-sized cubes. Next, slice a pork loin into 1-inch chops. If you don’t like pork, use chicken or beef. This is your dish, so pick whatever is on sale and tastes good to you. Now that your vegetables and meat are prepped, season them with salt, pepper, and whatever smells good in the kitchen pantry. If you weren’t blessed with a sensitive palate, try a seasoning mix from the spice aisle of the grocery store. Old Bay, Tony Chachere’s, and McCormick are a few of the trusted brands in the U.S. We’re using our own blend of garlic, cayenne, crushed red pepper, and a secret ingredient we call Love. Be sure to cover all of your meat and vegetables in seasoning. Drizzle some olive oil onto a sheet pan and then arrange the vegetables into a single layer on the pan. Cook in a preheated 400°F oven for 15-20 minutes. Remove the pan from the oven, stir the vegetables, then lay the pork chops on top of the vegetables. Return the pan to the oven. Cook for 10 minutes. Remove the pan once more and flip the pork chops. Return the pan to the oven and cook for 5-7 minutes until done. Remove from the oven and allow the meat to rest about 5 minutes before eating. It’s that easy! This recipe is simple, quick, and basic enough that you can modify it to fit your preferences or budget. For about $15, this meal can feed one person for most of a week, or a family for a night or two. If you are an adventurous eater, you can play around with this recipe once a week until you find a combination of protein, veggies, and seasoning that makes your taste buds tingle. For many cooks, having a challenge in the kitchen can be fun. Cooking in line with recommendations from the ADA can be a great way to stretch your culinary muscles and discover foods you may not have tried before. That’s how we discovered shakshouka, but that’s a recipe and story for another day. Happy eating! And don’t forget to check out Skin Grip’s ultra-strong waterproof adhesive tape for insulin pumps. Eating right with diabetes should feel good and easy—and so should securing your diabetes devices.
