Wednesday, November 28, 2012

Re: [Healthy_Recipes_For_Diabetic_Friends] Good Morning from new girl here

 

Hi Gail,
 
I have a 12 year old T1 son, just diagnosed in May.  The one good thing is that the whole family was working on being low carb
for the last year.  My husband was able to loose weight as well.  For meals we generally have protein and veggies.
 
Pasta, potoes and rice, rarely and in small amounts
Have you tried Quinoa?  Its a south american based super food, now very available in the US.
My family loves it, it has some carbs but lots of other things, protein, calcium, vitamins too.  Really good for you.
 
My son loves the following
Almost any kind of meat
Smoked salmon
Roasted brocoli with bacon
Cauliflower with cheese sauce
Bok choy with garlic and ginger
Sauteed mushrooms with a little balck bean sauce
Red pepper sticks (raw) with rance dressing
Sauteed kale also with bacon
Coleslaw
All berries, strawberries, raspberries, blackberries
Cantelope
Low carb tortillas
 
I have a relaly good recipe for a low carb cinamon pancakes
He also loves my baking with almond meal- cookies, muffins etc
 
Claudie in San Jose

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[Healthy_Recipes_For_Diabetic_Friends] Simple Lemon Garlic Green Beans with Crispy Onions - 13g Carbs, 4.8g Fiber, 0.3g

 

Simple Lemon Garlic Green Beans with Crispy Onions - 13g Carbs, 4.8g Fiber, 0.3g Sugar

From: www.floridacoastalcooking.com
Serves: 2
Vegan, Gluten Free

10 oz fresh green beans**
1 tsp coconut oil
1/8 tsp coarse sea salt
1 clove garlic, minced finely
2 tsp fresh lemon juice
2 Tbsp crispy onions, (Loebs)**Purchased ready made- Brand may vary by location

Heat 1 tsp coconut oil in large skillet; add green beans and salt; cook about 1 minute; reduce heat to medium low, add 1 Tbsp water and garlic; cover and cook 5 minutes. Uncover, stir; cook an additional 5 minutes; add fresh lemon; spoon onto plate and top with crispy onions.

Serves: 2
Nutrition per Serving:
90.5 Calories, 4.2g Total Fat, 2.7g Saturated Fat, 0.1Polyunsaturated
Fat, 0.1g Monounsaturated Fat, 0mg Cholesterol, 116.3mg Sodium,
313.2 mg Potassium, 13g Total Carbs, 4.8g Dietary Fiber, 0.3g Sugars,
2.7g Protein

Vitamin A 18.7 %
Vitamin B-6 6.4 %
Vitamin C 47.8 %
Vitamin E 2.9 %
Calcium 5.5 %
Copper 5.2 %
Folate 13.3 %
Iron 8.3 %
Magnesium 9%
Manganese 16.3 %
Niacin 5.4 %
Pantothenic Acid 1.5 %
Phosphorus 5.6 %
Riboflavin 8.8 %
Selenium 1.5 %
Thiamin 8.3 %
Zinc 2.4 %

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[Healthy_Recipes_For_Diabetic_Friends] Re: Computer Problems

 

I have to get new computer! So be patient with me.

The one I am using is very slow compared to the one I was using.

And yes, Jeremy is very missed... I keep finding all sorts of things he did here for us... He is never out of my thoughts!

Please, take care,
Gloria

--- In Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com, "Chef Gloria 1030" <chefgloria1030@...> wrote:
>
> I am having computer problems. Right now I am using someome else's. Sure do miss Jeremy! For a lot of reasons but right now for computer tech skills. Will be on as I can.
>
> Take care,
> Gloria

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[Healthy_Recipes_For_Diabetic_Friends] Good Morning from new girl here

 

a few months ago, I had the refrigerator filled with food made and
baked, set up so the guys (DH and sons-working with steady girls) could
eat anytime
when needed, and some days they work here or on the weekends seem to be
hungry the whole time, then theres me, I like to eat when I wake up, lunch
and dinner and never after 8pm to control my weight, a few month ago DH
discovered he was a diabetic and adjusting terribly because I tried to cook
his food for a diabetic, he was not happy with that and goes on kick
diets, now its fish, theres nothing wrong with fish but thats all he
wants to eat, never taking
multi vitamins which I think its important to make up for what one
dosent eat...the big problem besides this I stopped baking because he
was eating it, would
love to find recipes that taste good for a diabetic without sugar or the
foods that change into sugar, DH should eat low carb, well thanks for
listening. Gail

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Tuesday, November 27, 2012

[Healthy_Recipes_For_Diabetic_Friends] Computer Problems

 

I am having computer problems. Right now I am using someome else's. Sure do miss Jeremy! For a lot of reasons but right now for computer tech skills. Will be on as I can.

Take care,
Gloria

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Sunday, November 25, 2012

[Healthy_Recipes_For_Diabetic_Friends] File - Your Email Settings - Change Them If You Need To

 


Just in case you did not know... OR if you need to
change the way the groups mail is sent to you...

In Yahoo groups you can choose
"Individual" OR "Daily Digest" OR "No Mail"

When joining ANY Yahoo group the setting is
automatically on "Individual". If you wish to
change it... you have this option at any time.

If you wish to see the recipes as they are
posted in "Healthy_Recipes_For_Diabetic_Friends"
Consider choosing "Daily Digest" since
there are days when the group is at a high
volume of messages...

If you would like to be able to access the recipes in
"Healthy_Recipes_For_Diabetic_Friends" when your
schedule allows... then feel free to select
"No Mail" and use this group as an online recipe book.
Then you can come and search/browse when your time
allows.

Go to "Edit Membership" at the top of the page...
next to your name... follow the directions to change
your settings...

Thank You and Take Care,
Gloria (Owner)
Ron (Moderator)

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[Healthy_Recipes_For_Diabetic_Friends] File - Reminder of Groups Objective

 


Just a reminder...

"Healthy Recipes for Diabetic Friends" is all about
recipes that are healthy for Diabetics or others
wishing to eat healthier. This group is a clearing
house for recipes gathered from numerous sources,
posted and put into files by category. Everyone is
invited to post recipes or other diabetic-related
diet, food and nutrition information.

***Always include nutrition information on recipes
as well as the original source of the recipe! Credit
should be given to the originator of recipes! This
also enables referral to the recipe should someone
wish to seek further information.

This is not a chat or discussion group. There are
other good groups for that with some listed in our
links section should you need one.

Thank You and Take Care,
Gloria (Group owner)
Ron (Moderator)

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[Healthy_Recipes_For_Diabetic_Friends] File - Types of Carbohydrate

 


Types of Carbohydrate

{The link below may not be active. Try copy and paste to see if
it will come up. The article has links to further information.
The article still has good information. Take care, Gloria}

From:
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/carbohydrates.html

Nowadays, we hear about carbohydrate all the time. Did you know
there are three main types of carbohydrate? There are starches,
sugars, and fiber. You'll also hear terms like naturally occurring
sugar, added sugar, low-calorie sweeteners, sugar alcohols,
reduced-calorie sweeteners, processed grains, enriched grains,
complex carbohydrate, sweets, refined grains, and whole grains.
No wonder knowing what kind and how much carbohydrate to eat can
be confusing!

The three main types of carbohydrate are:
* starch (also known as complex carbohydrates)
* sugar
* fiber

On the nutrition label, the term "total carbohydrate" includes all
three types of carbohydrates. This is the number you should pay
attention to if you are carbohydrate counting.

Starch

Foods high in starch include:
* starchy vegetables like peas, corn, lima beans, and potatoes

* dried beans, lentils, and peas such as pinto beans, kidney beans,
black eyed peas, and split peas

* grains like oats, barley, and rice. (The majority of grain products
in the US are made from wheat flour. These include pasta, bread, and
crackers but the variety is expanding to include other grains as well.)

The grain group can be broken down even further into whole grain or
refined grain.

A grain, let's take wheat for example, contains three parts. The
parts are the bran, germ, and the endosperm. The bran is the outer
hard shell of the grain. It is the part of the grain that provides
the most fiber and most of the B vitamins and minerals. The germ is
the next layer and is packed with nutrients including essential
fatty acids and vitamin E. The endosperm is the soft part in the
center of the grain. It contains the starch. Whole grain means
that the entire grain kernel is in the food.

If you eat a whole grain food, it contains the bran, germ, and
endosperm so you get all of the nutrients that whole grains have
to offer. If you eat a refined grain food, it contains only the
endosperm or the starchy part so you miss out on a lot of vitamins
and minerals. Because whole grains contain the entire grain, they
are much more nutritious than refined grains.

How can I tell the difference?

Picking out foods in the store that are whole grain can be confusing.
You cannot tell by the color of the food. Some manufacturers add
coloring to make pasta look brown for example. Reading the ingredient
list is the easiest way to tell if a food is made from whole grains.
Look for the first ingredient to be whole wheat flour, brown rice,
rye flour, barley, or oats.

When you start reading ingredient lists, you will notice another
term on most bread products made in the United States. It is
enriched wheat flour. This is not the same thing as whole grain.
In the United States, we enrich -- or add some vitamins and one
mineral back into refined grains. For example, if a whole grain
of wheat is ground into flour, you retain the vitamins, minerals,
and fiber from all three parts of the grain. But when the germ
and bran are removed before making it into flour (refined flour),
your food will contain only the starchy part of the grain. So,
wheat flour in the United States adds back a few of the nutrients
that are removed. You lose about 11 vitamins and minerals, and
five are added back. The nutrients added back are iron, and four
of the B vitamins -- Niacin, Riboflavin, Thiamin, and folic acid.

Enriched wheat flour is a refined grain. You also see enriched
wheat flour listed as all-purpose flour, cake flour, bleached
flour, and bread flour. You find it in breads as well as baked
products like cake, cookies, muffins, and snack bars. Other
refined grains are white rice and white pasta.

Often, products that used enriched wheat flour and have added
sugar and fat are called processed foods. A good rule of thumb,
especially for grains is that the further away a food is from
its natural state, the less nutritious. For example brown rice
contains more nutrients than a cookie.
Sugar

Sugar is another type of carbohydrate. You may also hear sugar
referred to as simple or fast-acting carbohydrate. There are
two main types of sugar:
* naturally occurring sugars such as those in milk or fruit

* added sugars such as those added during processing such as
fruit canned in heavy syrup or sugar added to make a cookie

On the nutrition facts label, the number of sugar grams includes
both added and natural sugars.

There are many different names for sugar. Examples of common names
are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner's sugar, powdered sugar, raw sugar, turbinado, maple
syrup, high-fructose corn syrup, and sugar cane syrup.

You may also see table sugar listed by its chemical name, sucrose.
Fruit sugar is also known as fructose and the sugar in milk is
called lactose. You can recognize other sugars on labels because
their chemical names also end in "-ose." For example glucose
(also called dextrose), fructose (also called levulose), lactose,
and maltose.

Can people with diabetes eat sugar?

In the past, people with diabetes were warned to completely
avoid sugar. Experts thought that eating sugar would rapidly
increase blood glucose, resulting in levels that were too high.
Some people even thought that eating sugar caused diabetes, an
idea that we now know isn't true.

Research has shown that the total amount of carbohydrate affects
blood glucose levels the most. But, the type of carbohydrate
(e.g. sugar vs. starch) can also affect blood glucose levels.
Learn more about the types of carbohydrate and the glycemic index.

Now experts agree that you can eat foods with sugar as long as
you work them into your meal plan as you would for other
carbohydrate-containing food.

The new recommendations are good news. But there are still reasons
to limit the amount of sugar you eat. Sugary foods are often foods
without much nutrition. They have calories, but lack the vitamins,
minerals and fiber that are important to your health. Foods made
with a lot of sugar are often also high in calories and fat.

Fiber

Fiber comes from plant foods so there is no fiber in animal products
such as milk and other dairy products, eggs, meat, poultry, and fish.
Fiber is the indigestible part of plant foods, including fruits,
vegetables, whole grains, nuts, and legumes. When you consume
dietary fiber, most of it passes through the intestines and is
not digested.

Adults need to try to eat 25 to 30 grams of fiber each day. Most
Americans do not consume nearly enough fiber in their diet, so while
it is wise to aim for this goal, any increase in fiber in your diet
can be beneficial. Most of us only get about 1/2 what is recommended.
Fiber contributes to digestive health, helps to keep you regular
and helps to make you feel full and satisfied after eating. Additional
health benefits, of a diet high in fiber -- such as a reduction in
cholesterol levels -- have been suggested by some so may be an additional benefit.

Good sources of dietary fiber include:
* Fruits and vegetables, especially those with edible skin (for
example, apples, corn and beans) and those with edible seeds (for
example, berries).

* Whole grains such as:
-- whole wheat pasta
-- whole grain cereals (Look for those with three grams of dietary
fiber or more per serving, including those made from whole wheat,
wheat bran, and oats.)
-- whole grain breads (To be a good source of fiber, one slice of
bread should have at least three grams of fiber. Another good
indication: look for breads where the first ingredient is a whole
grain. For example, whole wheat or oats.)

* Beans and legumes. Think black beans, kidney beans, pintos, chick
peas (garbanzos), white beans, and lentils.

* Nuts -- try different kinds. Peanuts, walnuts and almonds are a
good source of fiber and healthy fat, but watch portion sizes,
because they also contain a lot of calories in a small amount.

In general, an excellent source of fiber contains five grams or
more per serving, while a good source of fiber contains
2.5 - 4.9 grams per serving.

It is best to get your fiber from food rather than taking a
supplement. In addition to the fiber, these foods have a wealth
of nutrition, containing many important vitamins and minerals.
In fact, they may contain nutrients that haven't even been
discovered yet!

It is also important that you increase your fiber intake gradually,
to prevent stomach irritation, and that you increase your intake
of water and other liquids, to prevent constipation.

Because fiber is not digested like other carbohydrates, for
carbohydrate counting purposes, if a serving of a food contains
more than or equal to 5 grams of dietary fiber, you can subtract
half the grams of dietary fiber from the total carbohydrate
serving of that food.

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[Healthy_Recipes_For_Diabetic_Friends] File - dLife

 


To all members,

This is a reminder to anyone who has access to the
network(s) the television show "dlife" airs on.

Check their website at: www.dlife.com if you are
unsure if you have access in your area.

The time/date/channel on which it airs are:
Sundays CNBC 7PM ET, 6PM CT, 4PM PT
Also On:
DirecTV 251
Dish Network
Check the website for further information details.

This show has a variety of information on diabetes from
medication to research and food information as well as
interviews with those who have diabetes and how they deal
with it. Maybe it will provide you with information you
did not know! OR maybe it will inspire you to do better!
Please check it out if you have not already done so!

Take care,
Gloria

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[Healthy_Recipes_For_Diabetic_Friends] File - Food Substitution Chart for Vegetarians

Substitution Chart for Vegetarians

Meat-free
Ingredient Substitute
Gelatin--> Agar-agar (sea vegetable powder or flakes),
arrowroot (starchy powder from tropical tuber), ground
nuts and seeds, gums (guar gum is from an East Indian
seed, xanthan gum is from corn), kudzu (starchy powder
from tropical tuber).

Meat--> Beans, cheese, seitan (wheat meat), tempeh
(cultured soy food), textured vegetable protein (TVP),
tofu.

Meat, chicken or seafood stock--> Apple, cranberry,
orange or pomegranate juice, beer, Dr. Bronner's mineral
tonic, garlic broth, miso (fermented soybean paste) diluted
with water, sherry, vegetable bouillon cubes, vegetable
stock, water in which beans, pasta or vegetables have been
cooked, wine.

Seasoned or smoked meats--> For sausage, substitute crumbled
tofu seasoned with fennel, parsley and garlic. For smoked
meats, substitute canned chipotle chilies, oven-roasted
vegetables, toasted nuts, smoked tofu or smoked cheeses.



Vegan
Ingredient Substitute
Buttermilk--> Clabbered soymilk (to clabber, mix 2 tsp
lemon juice or white vinegar per cup of soymilk).

Cheese--> Soy- and nut-based cheeses.

Cottage cheese/ricotta--> Crumbled tofu.

Eggs--> Crumbled or pureed tofu.

Mayonnaise--> Tofu mayonnaise.

Milk--> Nut milk, rice milk, soymilk.



Low fat
Ingredient Substitute
Creamed soups and sauces--> Arrowroot (starchy powder
from tropical tuber), kudzu. Use roasted, pureed vegetables
as a base, then finish the soup or sauce with nonfat strained
yogurt.

Oil in baked goods--> Applesauce, pureed bananas, pureed
stewed prunes.

Oil for sautéing--> Apple juice, sherry, vegetable stock,
wine.

Salad dressing--> Citrus juice or cider vinegar thickened
with pureed roasted red peppers, carrots, onions or garlic.

Sour cream--> Strained nonfat yogurt.

White sauce--> Pureed white beans.



Yeast-Free
Ingredient Substitute
Bread--> Baking soda breads (quick breads), flatbreads,
muffins, sprouted breads.

Salad dressing (wine-or vinegar-based)--> Puree citrus
juice and avocado, Puree citrus juice and oil,
Mix peeled, cubed fruit such as mango, oranges and papaya
into green salads

Vinegar--> Cranberry or pomegranate juice, lemon or lime juice,
mango powder (amchoor), tamarind paste or pulp, vitamin C powder
(ascorbic acid).

White sugar--> Bananas, barley malt, brown rice syrup, date sugar, dried fruits, fruit juices, maple syrup.



Allergy
Ingredient Substitute
Butter--> Clarified butter (milk solids have been removed),
olive oil, sesame oil.
Chocolate--> Carob.

Cow's milk--> Almond, goat, rice and soymilk.

Cow's milk cheese--> Cheeses made from soy, nuts, goat or
sheep milk.

Eggs--> Egg Replacer; liquid lecithin with 2 tsp guar gum;
baking soda plus pureed fruit or vegetables; and flax seeds
pureed with water.

Peanuts--> Almonds.

Wheat flour (for baking)--> Barley, buckwheat, corn, kamut,
oats, rice, rye, spelt.

Wheat pasta--> Corn, kamut and spelt pasta, rice noodles.



Ethnic
Origin Ingredient Substitute
Americas~~~
Cactus pads (nopales)--> Green beans, okra.

Chayote squash--> Yellow or green pattypan squash or
zucchini.

Masa flour--> Mix corn flour with lime juice.

Poblano or Anaheim chilies--> Minced jalapeno chili and
green bell pepper.

Posole (dried hominy)--> Canned white hominy.


Asian~~~
Bok choy (Chinese white cabbage)--> Beet greens, kale and
Swiss chard

Chinese cooking wine--> Dry sherry.

Chinese five-spice powder--> Anise seed or star anise,
fennel seed, cinnamon, black peppercorns and whole cloves.
(If you have a mortar and pestle or electric spice grinder,
use whole spices, otherwise use ground dry spices.).

Galangal (Thai ginger)--> Fresh ginger.

Lemon grass--> Lemon zest.

Lotus root--> Jicama or water chestnuts.

Mirin (Japanese rice wine)--> Sweet white wine.

Nam pla (Thai fish sauce)--> Soy sauce and lime juice.

Rice wine vinegar--> Cider vinegar, white wine vinegar.

Sesame oil--> 1 Tbsp sesame seeds fried in 1/2 cup vegetable
oil.

Thai basil--> Italian basil.

Water chestnuts--> Jicama.


Indian~~~
Atta (chapati flour)--> 1/2 cup all-purpose unbleached
flour plus 1/2 cup sifted whole wheat flour.

Chana dal--> Split yellow peas.

Curry powder--> Mix together to taste ground ginger, cumin, coriander, fenugreek, turmeric and fennel.

Garam masala (mixed spices)--> 1 tsp. cardamom seeds,
1 Tbs. cumin seed, 1 Tbs. coriander seed, 2 tsp. black
peppercorns, 1 tsp. cinnamon, 1 tsp. cloves, 1 tsp
nutmeg. (If you have a mortar and pestle or electric
spice grinder, use whole spices, or mix together ground
dry spices.)

Jaggery (coarse palm sugar)--> Date sugar or brown sugar.

Toor dal, urad dal, mung dal--> Red lentils.



Mediterranean~~~
Broccoli rabe (rapini)--> Broccoli plus arugula or
dandelion greens.

Cannellini beans--> Great Northern beans, navy beans,
red kidney beans.

Fava beans, dried--> Butter beans.

Fava beans, fresh--> Fresh or frozen lima beans.

Fennel--> Celery plus some fennel or anise seeds.

Parmesan cheese--> Any hard, aged grating cheese such as Asiago or Romano or aged Monterey jack.

Pine nuts--> Walnuts or a mixture of walnuts and almonds.


Alcohol-Free
Ingredient Substitute
Red wine--> Pomegranate juice; 1/2 cup water plus
2 tsp balsamic vinegar.

White wine--> Apple, carrot or bell pepper juice,
vegetable stock.

Wine or beer--> Non-alcoholic wine or beer.


This is based on an article by Gigia Kolouch. She
specializes in creating and cooking vegetarian fare,
especially low-cholesterol and allergy-free foods.
She is based in Denver, Colorado.



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[Healthy_Recipes_For_Diabetic_Friends] File - Substitution Chart Olive Oil for Butter

Substitution Chart Olive Oil for Butter

From: www.filippoberio.com
When recipes call for cooking oils or fats, try olive oil instead.
It's easy — where you would usually use cooking oils such as vegetable
or canola oil, or fats such as butter or margarine, just substitute
olive oil. It's better for you — and it tastes terrific, too.

As a rule of thumb, substitute an equal amount of olive oil for other
cooking oils and three quarters the amount for butter or margarine.

For exact guidelines, use the chart below.

Butter/Margarine = Olive Oil
1 teaspoon = 3/4 teaspoon
1 tablespoon = 2 1/4 teaspoons
2 tablespoons = 1 1/2 tablespoons
1/4 cup = 3 tablespoons
1/3 cup = 1/4 cup
1/2 cup = 1/4 cup + 2 tablespoons
2/3 cup = 1/2 cup
3/4 cup = 1/2 cup + 1 tablespoon
1 cup = 3/4 cup


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[Healthy_Recipes_For_Diabetic_Friends] File - Ingredient substitutions

Ingredient substitutions - Make the switch for healthier recipes

From The Mayo Clinic

Cook up healthier recipes by swapping one ingredient for another.
These substitution tips can help.

When preparing recipes, you've probably swapped one ingredient
for another — perhaps you didn't like one of the ingredients
or you were missing a called-for item. But have you thought
about routinely substituting ingredients for healthier eating?
Simple changes, such as using egg whites instead of whole
eggs or garlic powder instead of garlic salt, can make a big
difference in the amount of fat, sodium, sugar and other
nutrients in the foods you eat each day.

So what healthy exchanges can you make without affecting the
taste or texture of your food? Try these suggestions for
healthier meals and snacks.

To reduce the amount of fat and cholesterol
If your recipe calls for: Try substituting:

1. Bacon --
Canadian bacon, turkey bacon, smoked turkey or lean prosciutto
(Italian ham)

2. Butter, margarine, shortening or oil in baked goods --
Applesauce or prune puree for half of the called-for butter,
shortening or oil. *Note: To avoid dense, soggy or flat baked
goods, don't substitute oil for butter or shortening, and don't
substitute diet, whipped or tub-style margarine for regular
margarine.

3. Butter, margarine, shortening or oil to prevent sticking--
Cooking spray or use nonstick pans

4. Creamed soups --
Fat-free milk-based soups, mashed potato flakes, or pureed carrots,
potatoes or tofu for thickening agents

5.Eggs --
Two egg whites or 1/4 cup egg substitute for each whole egg

6. Evaporated milk --
Evaporated skim milk

7. Full-fat cream cheese--
Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage
cheese pureed until smooth

8. Full-fat sour cream --
Fat-free plain yogurt, or fat-free or low-fat sour cream

9. Ground beef --
Extra-lean or lean ground beef, chicken or turkey

10. Mayonnaise --
Reduced-calorie mayonnaise-type salad dressing or reduced-calorie,
reduced-fat mayonnaise

11. Oil-based marinades --
Wine, balsamic vinegar, fruit juice or fat-free broth

12. Salad dressing --
Fat-free or reduced-calorie dressing or flavored vinegars

13. Whole milk ---
Reduced-fat or fat-free milk


To reduce the amount of sodium
If your recipe calls for: Try substituting:

1. Seasoning salt, such as garlic salt, celery salt or onion salt --
Herb-only seasonings, such as garlic powder, celery seed or onion flakes,
or use finely chopped garlic, celery or onions

2. Soups, sauces, dressings, crackers, or canned meat, fish or
vegetables --
Low-sodium or reduced-sodium versions

3. Soy sauce --
Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce

4. Table salt --
Herbs, spices, fruit juices or salt-free seasoning mixes or herb
blends


To reduce the amount of sugar
If your recipe calls for: Try substituting:

1. Fruit canned in heavy syrup --
Fruit canned in its own juices or in water, or fresh fruit

2. Fruit-flavored yogurt --
Plain yogurt with fresh fruit slices

3. Syrup --
Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup


To increase the amount of nutrients, including vitamins, minerals
and fiber
If your recipe calls for: Try substituting:

1. All-purpose (plain) flour --
Whole-wheat flour for half of the called-for all-purpose flour

2. Dry bread crumbs--
Rolled oats or crushed bran cereal

3. Enriched pasta--
Whole-wheat pasta

4. Iceberg lettuce--
Arugula, chicory, collard greens, dandelion greens,
kale, mustard greens, spinach or watercress

5. Meat as the main ingredient --
Three times as many vegetables as the meat on pizzas or in
casseroles, soups and stews

6. White bread Whole-
wheat bread

7. White rice --
Brown rice, wild rice, bulgur or pearl barley


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[Healthy_Recipes_For_Diabetic_Friends] File - dLifes All Time Best Low Carb Snack List

 


dLifes All Time Best Low Carb Snack List

Note: GL* and GI** values are included where available for each
snack food. A GL of 10 or lower is considered low; a GI of 55 or
lower is considered low. To learn more about the glycemic index
and glycemic load, visit www.dLife.com/glycemicindex

DAIRY
Full-fat (4%) cottage cheese
Serving Size: 1/2 Cup; Carbs: 6g; Fiber: 0g; Calories: 120; GL: 4; GI: na
Hard boiled eggs
Serving Size: 1 Egg; Carbs: <1g; Fiber: 0g; Calories: 78; GL: 1; GI: na
Whole-milk yogurt, plain
Serving Size: 6oz; Carbs: 8g; Fiber: 0g; Calories: 104; GL: 6; GI: 35

CHEESES
Mozzarella String Cheese (1 oz)
Serving Size: 1 stick; Carbs: <1g; Fiber: 0g; Calories: 80; GL: 1; GI: na
Swiss Cheese
Serving Size: 1 slice (1 ounce); Carbs: 1.5g; Fiber: 0g; Calories: 106;
GL: 1; GI: na
Provolone Cheese
Serving Size: 1 slice (1 ounce); Carbs: <1g; Fiber: 0g; Calories: 98; GL: 0;
GI: na
Cheddar Cheese
Serving Size: 1 slice (1 ounce); Carbs: <1g; Fiber: 0g; Calories: 104;
GL: 0; GI: na

MEAT/FISH (buy all-natural lunch meats whenever possible)
Sliced turkey breast
Serving Size: 1 slice; Carbs: 1g; Fiber: 0g; Calories: 22; GL: 1; GI: na
Sliced ham
Serving Size: 1 slice; Carbs: 1g; Fiber: .5g; Calories: 46; GL: 0; GI: na
Sliced bologna
Serving Size: 1 slice; Carbs: 1.1g; Fiber: 0g; Calories: 88; GL: 1; GI: na
Sliced salami
Serving Size: 1 slice; Carbs: .5g; Fiber: 0g; Calories: 67; GL: 0; GI: na
Sliced roast beef
Serving Size: 2 thin slices; Carbs: 0g; Fiber: 0g; Calories: 138; GL: 0;
GI: na
Tuna salad
Serving Size: 1/2 cup; Carbs: 9.5g; Fiber: 0g; Calories: 191.5; GL: 5;
GI: na
Canned salmon
Serving Size: 1/2 can; Carbs: 0g; Fiber: 0g; Calories: 125; GL: 0; GI: na

FRUIT
Apple
Serving Size: 1 small; Carbs: 21g; Fiber: 4g; Calories: 77; GL: 4; GI: 38
Raspberries
Serving Size: 1 cup; Carbs: 15g; Fiber: 8g; Calories: 64; GL: 3; GI: na
Blackberries
Serving Size: 1 cup; Carbs: 15g; Fiber: 8g; Calories: 62; GL: 4; GI: na
Pear
Serving Size: 1 medium; Carbs: 20g; Fiber: 4.5g; Calories: 100; GL: 5
GI: 38
Avocado
Serving Size: 1 medium; Carbs: 17g; Fiber: 11g; Calories: 322; GL: 4;
GI: na
Cantaloupe
Serving Size: 1 cup, cubed; Carbs: 14.1g; Fiber: 1.4g; Calories: 54; GL: 4
GI: 65
Honeydew
Serving Size: 1 cup, cubed; Carbs: 14.6g; Fiber: 1.3g; Calories: 58; GL: 4
GI: na
Strawberries
Serving Size: 1 cup, sliced; Carbs: 12.8g; Fiber: 3.3g; Calories: 53; GL: 3
GI: 40
Plum
Serving Size: 1 medium; Carbs: 7.5g; Fiber: 1g; Calories: 30; GL: 2;
GI: 29
Peach
Serving Size: 1 medium; Carbs: 10g; Fiber: 1.5g; Calories: 38; GL: 4;
GI: 42
Kiwi (without skin)
Serving Size: 1 medium; Carbs: 11.2g; Fiber: 2.3g; Calories: 46; GL: 3
GI: 53
Cherries
Serving Size: 1 cherry; Carbs: 1.3g; Fiber: .2g; Calories: 5; GL: 0; GI: 63

VEGETABLES
Broccoli
Serving Size: 1 cup; Carbs: 6g; Fiber: 2g; Calories: 30; GL: 3; GI: na
Celery
Serving Size: 2 medium stalks; Carbs: 2.5g; Fiber: 1g; Calories: 6; GL: 1
GI: na
Carrots
Serving Size: 1/2 cup; Carbs: 6g; Fiber: 2g; Calories: 28; GL: 2; GI: 39
Chopped Endive
Serving Size: 1/2 Cup; Carbs: 1g; Fiber: 1g; Calories: 4; GL: 0; GI: na
Sliced Green Peppers
Serving Size: 1/2 cup; Carbs: 2g; Fiber: 1g; Calories: 9; GL: 1; GI: na
Sliced Red Peppers
Serving Size: 1/2 cup; Carbs: 2.8g; Fiber: 1g; Calories: 12; GL: 1; GI: na
Sliced Radishes
Serving Size: 1/2 cup; Carbs: 2g; Fiber: 1g; Calories: 9; GL: 1; GI: na
Snap Peas
Serving Size: 1/2 cup; Carbs: 2.5g; Fiber: 1g; Calories: 13; GL: 2; GI: na
Green Beans
Serving Size: 1/2 cup; Carbs: 4g; Fiber: 2g; Calories: 17; GL: 1; GI: na
Edamame (out of pod)
Serving Size: 1 cup; Carbs: 15g; Fiber: 8g; Calories: 150; GL: 4; GI: Na
Jicama
Serving Size: 1/2 cup; Carbs: 5.7g; Fiber: 3.2g; Calories: 25; GL: 2; GI: na
Fennel
Serving Size: 1/2 cup; Carbs: 3.2g; Fiber: 1.3g; Calories: 13; GL: 2; GI: na

NUTS/NUT BUTTERS
Almonds
Serving Size: 1/4 cup; Carbs: 7.75g; Fiber: 4.25g; Calories: 205; GL: 0;
GI: na
Peanuts
Serving Size: 1/4 cup; Carbs: 5.8g; Fiber: 3.1g; Calories: 207; GL: 2;
GI: 23
Walnuts
Serving Size: 1 ounce; Carbs: 4g; Fiber: 2g; Calories: 185; GL: 0; GI: na
Macadamias
Serving Size: 1/4 cup; Carbs: 4.75g; Fiber: 3g; Calories: 240.5; GL: 0;
GI: na
Chopped Pecans
Serving Size: 1/4 cup; Carbs: 3.75g; Fiber: 2.5g; Calories: 188; GL: 0;
GI: 10
Hazelnuts
Serving Size: 1/4 cup; Carbs: 4.75g; Fiber: 2.75g; Calories: 180.5; GL: 0
GI: na
Cashews
Serving Size: 1 ounce; Carbs: 9g; Fiber: 1g; Calories: 155; GL: 3; GI: 22
Pistachios
Serving Size: 1/4 cup; Carbs: 8.6g; Fiber: 3g; Calories: 171.25; GL: 1;
GI: na
Soy Nuts, Dry-Roasted
Serving Size: 1/4 cup; Carbs: 14.1g; Fiber: 3.5g; Calories: 194; GL: 4;
GI: na
Peanut Butter
Serving Size: 1 Tbsp; Carbs: 3g; Fiber: 1g; Calories: 94; GL: 0; GI: na
Cashew Butter
Serving Size: 1 Tbsp; Carbs: 4.4g; Fiber: <1g; Calories: 94; GL: 0; GI: na
Almond Butter
Serving Size: 1 Tbsp; Carbs: 3.4g; Fiber: .6g; Calories: 101; GL: 0; GI: na
Macadamia Butter
Serving Size: 1 Tbsp; Carbs: 2g; Fiber: 1.5g; Calories: 115; GL: 0; GI:na

SEEDS
Sunflower
Serving Size: 1/4 cup; Carbs: 2g; Fiber: 1.25g; Calories: 65.5; GL: 0; GI:
na
Pumpkin
Serving Size: 1/4 cup; Carbs: 6g; Fiber: 1g; Calories: 186.75; GL: 0; GI: na

CRACKERS/POPCORN
Triscuits
Serving Size: 6 crackers (28g); Carbs: 19g; Fiber: 3g; Calories: 120;
GL: 6; GI: 70
Wasa Whole Grain Crispbread
Serving Size: 1 slice (12g); Carbs: 10g; Fiber: 2g; Calories: 45; GL: 6;
GI: 60-80
Popcorn
Serving Size: 2 cups (18g); Carbs: 12g; Fiber: 2g; Calories: 62; GL: 7
GI: 72

Miscellaneous
Pickles
Serving Size: 1 small pickle; Carbs: 1.7g; Fiber: .4g; Calories: 7; GL: 1
GI: Na
Beef Jerky
Serving Size: 1 large piece; Carbs: 2g; Fiber: 0g; Calories: 82; GL: 1
GI: Na
Hummus
Serving Size: 1 Tbsp; Carbs: 2g; Fiber: 1g; Calories: 23; GL: 1; GI: 6
Large Olives
Serving Size: 1 ounce (about 7); Carbs: 2g; Fiber: 1g; GL: 0; GI: na
Dark chocolate
Serving Size: 3 truffles; Carbs: 15g; Fiber: 1g; Calories: 220; GL: 9
GI: 41

* GL (glycemic load) values estimated from NutritionData.com
** GI (glycemic index) values from The New Glucose Revolution:
Shoppers Guide to GI Values 2010 by Dr. Jennie Brand-Miller,
Kaye Foster-Powell

Great Snack Combos - -

Peanut Butter and Celery
Serving Size: 2 small stalks celery & 1 Tbsp peanut butter
Carbs: 5g
Fiber: 2g
Calories: 100

Sliced Pear and Almonds
Serving Size: 1/2 medium pear and 6 almonds
Carbs: 15g
Fiber: 3g
Calories: 92

Carrots and Almond Butter
Serving Size: 4 baby carrots and 1 Tbsp almond butter
Carbs: 7g
Fiber: 2g
Calories: 125

Cottage Cheese and Raspberries
Serving Size: 1/2 cup cottage cheese and 1/2 cup raspberries
Carbs: 5g
Fiber: 4g
Calories: 103

Tomato and Mozzarella
Serving Size: 2 medium slices of tomato and 2 slices of mozzarella
Carbs: 3g
Fiber: .5g
Calories: 150

Red Peppers and Hummus
Serving Size: 1/2 cup sliced red bell peppers and 1 Tbsp hummus
Carbs: 7.5g
Fiber: 3g
Calories: 47

Whole Wheat Crackers and Peanut Butter
Serving Size: 3 Triscuits and 1 Tbsp peanut butter
Carbs: 13g
Fiber: 3g
Calories: 154

Sugar-free JELL-O with Sugar-free Cool Whip
Serving Size: 6 oz of JELL-O and 2 Tbsp of Cool Whip
Carbs: 3g
Fiber: 0g
Calories: 35

Peanut Butter and Apple Slices
Serving Size: 1 Tbsp peanut butter and 1/2 medium apple (sliced)
Carbs: 16g
Fiber: 3.2g
Calories: 141

Kiwi with Almonds
Serving Size: 1 medium kiwi (sliced) and 6 almonds
Carbs: 12.6g
Fiber: 3.1g
Calories: 88

Cheese and Apple Slices
Serving Size: 1/2 medium apple (sliced) and 2 1-inch cubes of cheddar cheese
Carbs: 13.3g
Fiber: 2.2g
Calories: 106

Cottage Cheese with Almonds
Serving Size: 1/2 cup low-fat cottage cheese and 6 almonds
Carbs: 4.5g
Fiber: 0.8g
Calories: 123

Crispbread with Avocado
Serving Size: 1/2 Crispbread slice and 1/4 avocado (mashed)
Carbs: 9.2g
Fiber: 4.3g
Calories: 102

Celery with Tuna Salad
Serving Size: 2 medium celery sticks and 1/4 cup tuna salad
Carbs: 7.5g
Fiber: 1.3g
Calories: 107

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