Saturday, January 23, 2016

[Healthy_Recipes_For_Diabetic_Friends] Roasted Garlic Parmesan Cabbage Wedges - 12.3g Carbs, 4.6g Fiber, 5.7g Sugar

 

Roasted Garlic Parmesan Cabbage Wedges - 12.3g Carbs, 4.6g Fiber, 5.7g Sugar

From: www.eatwell101.com
This is about the crunchiest cabbage ever, and damn good too. by Christina Cherrier
This is a wonderful, healthy side dish to accompany your grilled meats: Roasted cabbage wedges seasoned with garlic, parmesan and spices. Quick and super simple to make in the oven, this is one of the best recipe ideas you must keep in your recipes list. Yum!
Prep time: 10 min  
Cook time: 20 to 30 min  
Servings: 4  

1 cabbage head (green cabbage or Savoy)
1/2 cup grated Parmesan
1/2 tsp dried thyme
1/2 tsp dried oregano
1/2 tsp dried basil
3 cloves garlic, finely minced (3 or 4)
Kosher salt, to taste
Freshly ground black pepper, to taste
2 Tbsp olive oil

1. Preheat your oven to 400°F and line a baking sheet with foil or parchment paper.

2. Combine parmesan, thyme, oregano, basil, minced garlic, salt and pepper in a bowl.

3. Quarter the cabbage head lengthwise then cut in 2 or 3 for each quarter. Arrange the cabbage wedges on the prepared baking sheet. Brush with olive oil, then sprinkle generously with the parmesan and garlic mixture.

4. Roast for 20 – 30 minutes, until crispy around the edges and serve warm.

Tips: To properly cut the cabbage wedges the trick is to keep a portion of the core on each slice so they hold well in one piece. You can use an Italian spice blend in substitution for the various herbs of the recipe.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 217 g
Nutrition per Serving: 200 Calories, 120 Calories from Fat, 13.3g Total Fat,  5.1g Saturated Fat, 0g Trans Fat, 20mg Cholesterol, 335mg Sodium, 317mg Potassium, 12.3g Total Carbs, 4.6g Dietary Fiber, 5.7g Sugars, 11.6g Protein
Vitamin A 8% - Vitamin C 110% - Calcium 33% - Iron 6%
Nutrition Grade: B

Good points:
    High in calcium
    Very high in phosphorus
    Very high in vitamin C

Bad points:
    High in saturated fat

__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)

.

__,_._,___
Posted by at

Sunday, January 17, 2016

[Healthy_Recipes_For_Diabetic_Friends] Roasted Garlic Cauliflower Alfredo Sauce - 10.5g Carbs, 3.7g Fiber, 3.5g Sugar

 

Write a Roasted Garlic Cauliflower Alfredo Sauce - 10.5g Carbs, 3.7g Fiber, 3.5g Sugars

From: www.crunchycreamysweet.com
Roasted Garlic Cauliflower Alfredo Sauce – turn cauliflower into creamy and delicious sauce with the addition of roasted garlic and Parmesan! Skip the cheese for a vegan option!
Prep time: 10 min // Cook time: 10 min // Total time: 20 min / /  Makes: 3 cups of sauce

1 medium cauliflower head (4 cups of florets)
7 to 8 roasted garlic cloves
½ cup broth OR water reserved from cooking the cauliflower
½ cup grated Parmesan cheese, optional but recommended
Dash salt and pepper, to taste

1. Cut cauliflower into florets. Place in a large pot and fill with water or broth or an equal mix of both. Cook the cauliflower until tender.

2. Remove from water and place on a large baking sheet. Let cool slightly before blending.

3. Place cauliflower, roasted garlic cloves, half of a cup of the cooking water or broth and cheese in a blender. Blend until smooth. Add more liquid if your sauce is too thick to your liking.

4. Taste the sauce and add salt and pepper to taste.

5. Use the sauce right away or pour into a jar. Cover and refrigerate until ready to use.

Nutrition From: www.caloriecount.about.com
Omitting salt. Using no salt added chicken broth.
Servings: 4 // Serving Size: 207 g
Nutrition Per Serving: 137 Calories, 56 Calories From Fat, 6.2g Total Fat, 4.1g Saturated Fat, 0g Trans Fat, 20mg Cholesterol, 316mg Sodium, 457mg Potassium, 10.5g Total Carbs, 3.7g Dietary Fiber, 3.5g Sugars, 12.5g Protein
Vitamin A 4% - Vitamin C 114% - Calcium 29% - Iron 4%
Nutrition Grade: B+

Good points:
Very high in calcium
High in dietary fiber
Very high in phosphorus
High in vitamin B6
Very high in vitamin C

Bad points:
High in saturated fat 

__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)

.

__,_._,___
Posted by at

Friday, January 15, 2016

[Healthy_Recipes_For_Diabetic_Friends] French Lentil and Vegetable Soup with Bacon - 35g Carbs, 12g Fiber, 8g Sugar

 

French Lentil and Vegetable Soup with Bacon - 35g Carbs, 12g Fiber, 8g Sugar

From: www.onceuponachef.com - By Jennifer Segal
Servings: 6
Total Time: 1 Hour

3 slices bacon, finely chopped
1 Tbsp olive oil
1 large yellow onion, finely chopped
1 stalk celery, finely chopped
2 medium carrots, diced
3 cloves garlic, minced
1 14.5 oz can diced tomatoes
6 cups chicken broth, best quality such as Swanson
1 cup French lentils OR common brown or green lentils
1/2 tsp dried thyme
2 bay leaves
1 tsp salt
1/4 tsp ground black pepper
A few tablespoons chopped fresh parsley, for garnish (optional)

Fry the bacon in a large pot over medium heat, stirring frequently, until the fat is rendered and the bacon is crisp, 4-5 minutes. Add the olive oil, onions and celery and cook, stirring occasionally, until the onions are soft and translucent, about 5 minutes. Add the carrots and garlic, stirring constantly, and cook 1 minute more. Add the diced tomatoes (with their juices), chicken broth, lentils, thyme, bay leaves, salt and pepper and bring to a boil. Cover partially, reduce heat to low and simmer until the lentils are tender, 45-50 minutes (less for common lentils). Fish out bay leaves and discard.

Use an immersion blender to puree the soup until the broth is slightly thickened, or to desired consistency. (Do not puree too much or the soup will get too thick, and you'll lose the integrity of the lentils.) If you don't have an immersion blender, transfer about 2 cups of the soup to a blender and puree until smooth, then return the blended soup to the pot. Garnish with fresh chopped parsley if desired and serve. (Note: The soup may thicken as it sits; thin with a bit of water if necessary.)

Servings: 6
Nutrition per Serving: 318 Calories, 12g Fat, 3g Saturated Fat, 17mg Cholesterol, 878mg Sodium, 35g Carbs, 12g Fiber, 8g Sugar, 17g Protein


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)

.

__,_._,___
Posted by at

Tuesday, January 12, 2016

[Healthy_Recipes_For_Diabetic_Friends] Roasted Cauliflower and Kale Soup - 23.5g Carbs, 9g Fiber, 10.7g Sugars

 

Roasted Cauliflower and Kale Soup - 23.5g Carbs, 9g Fiber, 10.7g Sugars

From: dishingupthedirt.com
A silky cauliflower soup bursting with spring flavors.
Prep Time: 15 min
Cook Time: 50 min
Serves: 4

1 large head cauliflower, cut into florets
4 large cloves garlic, peeled
1 large yellow onion, peeled and cut into 1/4 inch thick pieces
1/4 tsp dried thyme
1/8 tsp cayenne pepper
4 Tbsp olive oil, divided
1 large bunch curly kale, tough stems removed and torn into bite size pieces
5 1/2 cups low sodium vegetable broth PLUS additional to thin, if necessary
1/2 cup pine nuts, lightly toasted
Salt and pepper, to taste
Squeeze fresh lemon juice, for serving

Preheat the oven to 425F.

Toss the cauliflower, garlic, onion, thyme and cayenne with 2 Tablespoons of olive oil. Place in a single layer on a baking sheet and roast in the oven until lightly browned and tender. About 20-25 minutes. If the garlic begins to brown too quickly removed it from the pan sooner. Toss veggies halfway through cooking. Remove from the oven and reduce the temperature to 350F.

In a bowl toss half of the kale with 2 Tablespoons olive oil. Sprinkle with a little salt and pepper and place on a baking sheet and bake in the oven until lightly browned and crisp. About 18-20 minutes. Check the kale often to make sure it doesn't burn.

In a large Dutch oven add the roasted vegetables with the stock and bring to a boil. Reduce the heat and simmer for about ten minutes. Stir in the remaining kale, increase the heat to medium and cook, uncovered for ten more minutes.

Carefully puree the soup with an immersion blender, or, working in batches, puree the soup in a high speed blender. Season with salt and pepper and add additional stock if the soup is too thick.

Ladle the soup into bowls and top with the baked kale, toasted pine nuts, a squeeze of fresh lemon juice and additional salt and pepper to taste.

*Use this recipe as a guide and adjust measurements and ingredients as necessary.
*Cooking times will vary from kitchen to kitchen.
*Taste test as you go.
*Have fun in the kitchen.

Nutrition From: www.caloriecount.about.com
Low sodium broth used.
Serves: 4
Serving Size: 653 g
Nutrition per Serving: 341 Calories, 238 Calories From Fat, 26.4g Total Fat, 3g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 310mg Sodium, 948mg Potassium, 23.5g Total Carbs, 9g Dietary Fiber, 10.7g Sugars, 8.1g Protein
Vitamin A 4% - Vitamin C 226% - Calcium 13% - Iron 16%
Nutrition Grade:  A-

Good points:
No cholesterol
High in dietary fiber
High in manganese
Very high in vitamin C


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)

.

__,_._,___
Posted by at

Saturday, January 9, 2016

[Healthy_Recipes_For_Diabetic_Friends] Feel Good Veggie Soup - 14.5g Carbs, 3.1g Fiber, 4.3g Sugar

 

Feel Good Veggie Soup - 14.5g Carbs, 3.1g Fiber, 4.3g Sugar

From: http://lexiscleankitchen.com
Prep Time: 10 min
Cook Time: 40 min
Total Time: 50 min
Serves: 4

2 cups kale, chopped
3 large carrots, diced
1 onion, diced
2 ribs celery, diced
1 Tbsp extra-virgin olive oil OR avocado oil
6 cups chicken bone broth, homemade or store-bought
1 1/2 inch chunk ginger, finely chopped
1 clove garlic, minced
1 tsp turmeric
1/2 tsp fine sea salt, more to taste
1/4 tsp freshly ground black pepper, more to taste
Parsley, for garnish

1. In your Dutch oven heat oil and garlic for 1 minute
2. Add in onions, carrots, and celery, let cook for 5 minutes- stirring often
3. Add in chopped kale and let cook for an additional 3-5 minutes
4. Add in bone broth, ginger, and spices
5. Bring to a boil then reduce heat and l let simmer for 30 minutes
6. Taste and adjust spices as desired

Notes: If the ginger, garlic, and turmeric made the flavors stronger than you desire, add additional bone broth or water.

Nutrition From: www.caloriecount.about.com
Salt omitted!
Servings: 4
Serving Size: 512 g
Nutrition per Serving: 111 Calories, 33 Calories from Fat, 3.6g Total Fat, 0.5g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 184mg Sodium, 479mg Potassium, 14.5g Total Carbs, 3.1g Dietary Fiber, 4.3g Sugars, 5g Protein
Vitamin A 286% - Vitamin C 78% - Calcium 8% - Iron 9%
Nutrition Grade: A

Good points:
    No cholesterol
    High in dietary fiber
    High in manganese
    High in potassium
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)

.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] Green Bean Salad with Feta and Walnuts - 9g Carbs, 3g Fiber, 5g Sugar

 

Green Bean Salad with Feta and Walnuts - 9g Carbs, 3g Fiber, 5g Sugar

From: Vegetarian Times - July/August 2015 p.58
Crisp-tender green beans add body to this Greek-style salad.
Serves: 6

1 lb. green beans, trimmed (4 cups)
1/2 small head romaine lettuce, halved and thinly sliced (2 cups)
1 small red onion, halved and thinly sliced (1 cup)
1 cup crumbled feta cheese
1/2 cup halved cherry tomatoes
1/4 cup chopped walnuts

  > Dressing
1 tsp dried oregano
2 tsp red wine vinegar
1 clove garlic, minced (1 tsp)
1 Tbsp olive oil
1 Tbsp vegetable oil

To make Salad: Cook green beans in large pot of boiling salted water 4 minutes. Drain, rinse under cold water, and drain again. Pat dry.

To make Dressing: Rub oregano between fingers to crumble and release aromatic oils, and place in small bowl. Whisk in vinegar and garlic. Whisk in olive oil and vegetable oil, and season with salt and pepper, if desired.

Toss green beans, lettuce, and onion together with Dressing in large bowl. Fold in feta, tomatoes, and walnuts.

Serving Size: 1 cup
Nutrition per Serving: 173 Calories, 13g Total Fat, 5g Saturated Fat, 22mg Cholesterol, 6g Protein, 236mg Sodium, 9g Carbs, 3g Fiber, 5g Sugar


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)

.

__,_._,___
Posted by at

Thursday, January 7, 2016

[Healthy_Recipes_For_Diabetic_Friends] Raw Cauliflower Hummus - 14.9g Carbs, 6.1g Fiber, 4g Sugar

 

Raw Cauliflower Hummus - 14.9g Carbs, 6.1g Fiber, 4g Sugar

From: www.organicauthority.com
Makes: about 2 cups

1 medium head cauliflower, cut into florets
1/4 cup tahini
1 Tbsp ground turmeric
1  clove garlic OR 2 tsp of garlic powder
2 Tbsp ground cumin
1 lemon, juiced
2 Tbsp apple cider vinegar, plus more to taste (1-2 Tbsp )
3 Tbsp extra virgin olive oil, plus more to taste
1/4 tsp sea salt, plus more to taste

Cut the florets into small pieces and put in the bowl of a food processor. Pulse several times, then add the tahini, turmeric, garlic, cumin, lemon juice, vinegar, olive oil, and sea salt. Blend until smooth. Taste and adjust any of the ingredients as desired, adding more olive oil for extra creaminess. Cover and chill until ready to use; bring to room temperature before serving as a dip.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 198 g
Nutrition per Serving: 239 Calories, 176 Calories from Fat, 19.6g Total Fat, 2.8g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 184mg Sodium, 623mg Potassium, 14.9g Total Carbs, 6.1g Fiber, 4g Sugars, 6.3g Protein
Vitamin A 1% - Vitamin C 125% - Calcium 13% - Iron 27%
Nutrition Grade: A

Good points:
    No cholesterol
    High in iron
    Very high in vitamin C


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)

.

__,_._,___
Posted by at

Tuesday, January 5, 2016

[Healthy_Recipes_For_Diabetic_Friends] Low Carb Tortilla

 

Low Carb Tortilla

8 oz cream cheese, softened
3 eggs
1/3 cup unsweetened, unflavored whey protein
3 Tbsp oat flour, ground from rolled oats
2 Tbsp flax meal
1 Tbsp oat fiber
1/4 tsp psyllium powder
1/8 tsp onion powder
1 tsp baking powder (increase to 1 1/2 tsp for Indian Naan bread)
2 Tbsp heavy cream
2 Tbsp water (1 Tbsp more if your batter is too thick to spread out to 7
inch diameter)

In a medium bowl, beat the cream cheese with a wooden spoon until
smooth. Add eggs and beat with immersion or electric hand mixer until
smooth as possible. Add remaining ingredients and beat well. The
mixture will be about like pancake batter. Lightly oil your flat
plate. Using a 1/4 c. measuring cup, scoop the batter onto the plate,
spreading with a rubber spatula to about 7″ diameter. My cake plate has
concentric decorations that make this much easier. Microwave on HI for
70 seconds or until dry to the touch int he center. Remove and gently
fun a thin metal spatula under the edges to loosen. Lift off plate with
your hands and place on paper towels. Tip: next time you buy in-store
handmade tortillas that have plastic separators, don't throw them away!
I save them as they are wonderful for such uses. Make the remaining
tortillas (you should get 8 total) in a similar manner, rinsing batter
residue off plate and re-oiling it between each baking. Use a paper
towel or plastic sheet between them as you stack them to finish cooling.
This will prevent them from sticking together.

Optional, you can slightly brown these a bit on both sides (as in my
picture) in a dry non-stick skillet over medium-high heat. I prefer
them browned myself. This step enhances both appearance, flavor and
handle-ability, but is not absolutely necessary if you're in a hurry to
eat. :)

Makes: 8 - 7 inch wraps or tortillas

Nutritional Information Per Wrap: Calories 152, Protein 10 gr, Fat 11
gr, Sat fat 6 gr, Carb 4 gr, Sugar 1 gr, Fiber 1 gr, Sodium 550 mg,
Cholesterol 117 mg

__._,_.___
Posted by: Darlene BC <dsharple@shaw.ca>
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)

.

__,_._,___
Posted by at

Saturday, January 2, 2016

[Healthy_Recipes_For_Diabetic_Friends] Seared Broccoli and Potato Soup - 29.1g Carbs, 8.3g Fiber, 6.3g Sugar

 

Seared Broccoli and Potato Soup - 29.1g Carbs, 8.3g Fiber, 6.3g Sugar

From: http://cooking.nytimes.com - Melissa Clark
This is not your average broccoli soup. Instead of merely boiling the broccoli to cook it, here, the florets are seared until deeply browned on one side while remaining bright green on the other. This gives the soup a layer of caramelized flavor while also preserving the fresh green taste of the broccoli itself. It's a technique inspired by Andrew Feinberg of Franny's restaurant in Brooklyn, who also uses it for zucchini soup. In this version, we've added potato for body, chile flakes for spice and lemon zest to heighten the citrus tang at the end.
Time: 45 min
Servings: 6

1/2 cup olive oil, plus more as needed
2 heads broccoli (about 2 lb), separated into small florets, stems peeled and diced
2 1/2 tsp kosher salt, more to taste
2 Tbsp unsalted butter
1 large Spanish onion, diced
5 cloves garlic, chopped
1/2 tsp black pepper, more for finishing
1/4 tsp red pepper flakes
1/2 lb potatoes, peeled and thinly sliced
1/4 tsp finely grated lemon zest
1 1/2 Tbsp fresh lemon juice, more to taste
Grated Parmesan, to finish
Flaky sea salt, to finish

In a large soup pot, heat 2 tablespoons of oil over high heat. Add about a third of the broccoli, just enough so that it covers the bottom of the pan in a single layer without overcrowding. Cook broccoli without moving it for about 3 to 4 minutes, or until dark brown on 1 side only (leave the other side bright green). Transfer to a big bowl and repeat with remaining broccoli and more oil. When all the broccoli has been browned, season with 1 teaspoon salt and set aside.

Reduce heat to medium-low. Add butter and remaining 2 tablespoons of oil to pan. Add onions and garlic, black and red peppers, and 1/2 teaspoon salt. Cook onion-garlic mixture until soft and translucent, about 4 minutes. Add potato to the pot with 1 quart water and remaining 1 teaspoon salt. Bring to a simmer, cover pot and cook until potato is just tender, 10 to 15 minutes. Add broccoli, cover again and cook until tender, another 5 to 10 minutes.

Add lemon zest and roughly purée soup with an immersion or regular blender, leaving some small chunks for texture. Stir in lemon juice. Finish with grated Parmesan, a drizzle of olive oil, black pepper and flaky sea salt.

Nutrition From: www.caloriecount.about.com
Salt omitted!!!!
Servings: 4
Serving Size: 365 g
Nutrition per Serving: 406 Calories, 287 Calories from Fat, 31.9g Total Fat, 7.3g Saturated Fat, 0g Trans Fat, 15mg Cholesterol, 123mg Sodium, 1033mg Potassium, 29.1g Total Carbs, 8.3g Dietary Fiber, 6.3g Sugars, 8.1g Protein
Vitamin A 33% - Vitamin C 367% - Calcium 13% - Iron 12%

Nutrition Grade: B

Good points:
    Low in cholesterol
    Low in sodium
    Very high in vitamin C


__._,_.___
Posted by: chefgloria1030@yahoo.com
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)

.

__,_._,___
Posted by at

Friday, January 1, 2016

[Healthy_Recipes_For_Diabetic_Friends] File - Join a Type 2 Diabetes Discussion Group

 


Healthy Recipes for Diabetic Friends is a great diabetic recipe group. However, to learn about all the things you need to do to care for your type 2 diabetes, you need to join a type 2 diabetes discussion group. There is where you can discuss all aspects of living with diabetes, and get advice and support.

We have a sister group, type-2-diabetes, that fills that role admirable. You can find it at:

http://groups.yahoo.com/group/type-2-diabetes

Be sure to include the information requested on the home page when you apply for membership.

__._,_.___
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (30)

.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] File - 5 Healthy Grilling Tips

 


5 Healthy Grilling Tips

From: Dr Weil

It's delightful to grill outdoors when the weather is warm. Unfortunately, grilling meats can lead to the production of carcinogenic (potentially cancer-causing) chemicals called heterocyclic amines (HAs) as well as unhealthy PAHs (polycyclic aromatic hydrocarbons). The good news is it is simple to reduce HAs, making your BBQ healthier yet still as tasty for you, your family and your guests.

1. Limit the quantity of meat you grill, and make grilled vegetables or wild Alaskan salmon the main course.

2. Pre-cook your foods in the oven or on the stovetop and finish them off outdoors - less grill time means fewer carcinogens.

3. If you do grill meat, cook it thoroughly but avoid charring or blackening it (don't eat any blackened parts).
Marinate your meats. Marinade may help reduce HA formation, especially if it's made with spices such as ginger, rosemary and turmeric.

4. Avoid charcoal lighter fluid or self-starting packages of briquettes in a charcoal grill - they will leave residues of toxic chemicals in your food.

5. A healthy alternative is an inexpensive chimney lighter that uses a small amount of newspaper to ignite a mass of charcoal in a large metal cylinder. Gas grills are good alternatives to those that use charcoal.

__._,_.___
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (20)

.

__,_._,___
Posted by at

[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)

__._,_.___
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (187)

.

__,_._,___
Posted by at

[Healthy_Recipes_For_Diabetic_Friends] File - Taking a Closer Look at the Label

 


Taking a Closer Look at the Label

The information on the left side of the label provides total
amounts of different nutrients per serving. To make wise food
choices, check the total amounts for:

* calories
* total fat
* saturated fat
* cholesterol
* sodium
* total carbohydrate
* fiber

Using the information found in total amounts

Total amounts are shown in grams, abbreviated as g, or in milligrams,
shown as mg. A gram is a very small amount and a milligram is
one-thousandth of that. For example, a nickel weighs about 5 grams.
So does a teaspoonful of margarine. Compare labels of similar foods.
For example, choose the product with a smaller amount of saturated
fat, cholesterol, and sodium and try to select foods with more fiber.
Calories

If you are trying to lose or maintain your weight, the number of
calories you eat counts. To lose weight you need to eat fewer
calories than your body burns. You can use the labels to compare
similar products and determine which contains fewer calories. To
find out how many calories you need each day, talk with your
dietitian or certified diabetes educator.

Total Fat

Total fat tells you how much fat is in a food per serving. It
includes fats that are good for you such as mono and polyunsaturated
fats, and fats that are not so good such as saturated and trans
fats. Mono and polyunsaturated fats can help to lower your blood
cholesterol and protect your heart. Saturated and trans fat can
raise your blood cholesterol and increase your risk of heart
disease. The cholesterol in food may also increase your blood
cholesterol. Learn more about specific types of fat.

Fat is calorie-dense. Per gram, it has more than twice the calories
of carbohydrate or protein. Although some types of fats, such as
mono and polyunsaturated fats, are healthy, it is still important
to pay attention to the overall number of calories that you consume
to maintain a healthy weight. If you are trying to lose weight,
you'll still want to limit the amount of fat you eat. That's
where the food label comes in handy.

Sodium

Sodium does not affect blood glucose levels. However, many people
eat much more sodium than they need. Table salt is very high in
sodium. You might hear people use "sodium" in lieu of "table salt,"
or vice versa.

With many foods, you can taste how salty they are, such as pickles
or bacon. But there is also hidden salt in many foods, like cheeses,
salad dressings, canned soups and other packaged foods. Reading
labels can help you compare the sodium in different foods. You can
also try using herbs and spices in your cooking instead of adding
salt. Adults should aim for less than 2400 mg per day. If you
have high blood pressure, it may be helpful to eat less.

Total Carbohydrate
If you are carbohydrate counting, the food label can provide you
with the information you need for meal planning. Look at the grams
of total carbohydrate, rather than the grams of sugar. Total
carbohydrate on the label includes sugar, complex carbohydrate,
and fiber. If you look only at the sugar number, you may end up
excluding nutritious foods such as fruits and milks thinking they
are too high in sugar. You might also overeat foods such as
cereals and grains that have no natural or added sugar, but do
contain a lot of carbohydrate.

The grams of sugar and fiber are counted as part of the grams of
total carbohydrate. If a food has 5 grams or more fiber in a
serving, subtract the fiber grams from the total grams of
carbohydrate for a more accurate estimate of the carbohydrate
content.

Fiber
Fiber is part of plant foods that is not digested. Dried beans
such as kidney or pinto beans, fruits, vegetables and grains are
all good sources of fiber. The recommendation is to eat 25-30 grams
of fiber per day. People with diabetes need the same amount of
fiber as everyone else.

Sugar alcohols
Sugar alcohols (also known as polyols) include sorbitol, xylitol
and mannitol, and have fewer calories than sugars and starches.
Use of sugar alcohols in a product does not necessarily mean the
product is low in carbohydrate or calories. And, just because a
package says "sugar-free" on the outside, that does not mean that
it is calorie or carbohydrate-free. Always remember to check the
label for the grams of carbohydrate and calories.

List of Ingredients
Ingredients are listed in descending order by weight, meaning the
first ingredient makes up the largest proportion of the food. Check
the ingredient list to spot things you'd like to avoid, such as
coconut oil or palm oil, which are high in saturated fat. Also try
to avoid hydrogenated oils that are high in trans fat. They are not
listed by total amount on the label, but you can choose foods that
don't list hydrogenated or partially hydrogenated oil in the
ingredient list.

The ingredient list is also a good place to look for heart-healthy
ingredients such as soy; monounsaturated fats such as olive, canola
or peanut oils; or whole grains, like whole wheat flour and oats.

__._,_.___
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (81)

.

__,_._,___
Posted by at
Subscribe to: Posts (Atom)