Every Resource You Need to Eat Healthy with Diabetes

Meal Plans, Cook Books and Dining Out Tips

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A major element of diabetes self management is healthy eating. A well balanced meal plan can not only improve blood sugars, but can help to improve weight, blood pressure, and cholesterol. There are so many resources to choose from when it comes to meal planning, it can often get confusing as to which one is best. Therefore I decided to create a list of resources for you. The criteria I used for this list was simple: the references needed to be used by other professionals - registered dietitians and certified diabetes educators, the content needed to be reliable, credible and accurate.

 I choose several different platforms to ensure resources were not only accessible, but pertinent to all different levels of cooking skills and food accessibility. The resource list includes: magazines, books and on-line sources which are intended to help you design a food plan, cook healthy meals and make the best choices when dining out. Please note I do not have any direct affiliations with any of these resources and do not receive incentive in writing this article. 

Diabetes Forecast Magazine:

Brought to you by the American Diabetes Association, Diabetes Forecast is referred to as the healthy living magazine. Each issue features hot topics on diabetes self management, such as the newest innovative research, diabetes trends, personal stories, fitness tips, and nutrition information ranging from pantry makeovers to how to choose the most healthy sources of fat. The magazine has a section dedicated to simple recipes made with real ingredients, including main dishes, breakfasts, side dishes, snacks and desserts.

I have used many of the recipes and can attest that they are delicious. You can subscribe to the magazine or view it on-line at: www.diabetesforecast.org

The All Natural Diabetes Cookbook by Jackie Newgent RD 

Many diabetes cook books rely on artificial sweeteners to reduce sugar content and add flavor.

Some research indicates that diets containing artificial sweeteners in people with diabetes may actually have an effect on blood sugars and weight. The results of these studies are mixed. However, many people with diabetes would like to learn how to cook without large amounts of artificial sweeteners. This strategy can help you to learn how to incorporate more whole, nutrient dense foods into your diet which may help to prevent disease and be pleasing to the palate. Featuring more than 150 recipes, this cook book focuses on whole foods, full of flavor, vitamins, minerals and fiber. The recipes are rich in whole grains, fruits, vegetables and healthy fats like avocado and olive oil. Newgent also provides guidance on cooking tips and techniques. Nutrition information is listed for all recipes as well as carbohydrate exchanges and 16 sample meal plans. Special features include 20 minutes meals as well as vegetarian options. 

ADA Guide to Eating Right When You Have Diabetes by Maggie Powers, MS, RD, LD

Published by the Academy of Nutrition and Dietetics, this book details the must-know basics of diabetes care including designing a food plan, blood glucose records and weight loss.The main intention is to make sure that a diet fits into the lifestyle of the person with diabetes. Included are detailed sample menu plans for 1,200, 1,500, 1,800, 2,000 and 2,500 daily calorie plans. This book also contains an ethnic food guide, exchange list, as well as ratings for high, low and moderate glycemic index foods. The American Diabetes Association suggests, substituting low-glycemic load foods for higher-glycemic load foods may modestly improve glycemic control. 

What Do I Eat Now: Step by Step Guide To Eating Right with Type 2 diabetes by Patti B Geil MS, RD, CDE, FADA and Tami A. Ross MS, RD, LD 

Recipient of the bronze 2010 award for National Health Information Award for Patient Information, the American Diabetes Association, Guide to Eating Right When You Have Diabetes, will help those with Type 2 diabetes and prediabetes who find healthy eating a challenge. The book features a simplistic step by step guide on how to eat from week one. It features recipes with complete nutritional analysis and how to guides on food shopping, dining out, label reading, snacking and special occasions. Anyone that I know who has used this book loves the positive tone - very motivational. 

Better Crocker Cooking for Diabetes

I actually would have never thought to research Betty Crocker when it came to diabetes, but this cookbook was recommended by several diabetes professionals for its simple, tasty recipes. While some of the ingredients may not be the most natural or wholesome to my liking, the recipes are in fact very simple and the nutrition information is listed for each recipe. Many of the recipes are vegetable dense and if you view the recipes on-line you will also find a box with "expert tips" on how you can make a specific recipe healthier. If you want to view on-line go to: http://www.bettycrocker.com/recipes/health-and-diet/diabetes-recipes

American Diabetes Association: 

If you find that this list does not fit your dietary or cultural needs you can access the American Diabetes Association website and search for a cookbook or dietary resource that suits your needs. Go to: http://www.diabetes.org/


Newgent, Jackie. The All Natural Diabetes Cookbook. The American Diabetes Association, 2007. Print

Maggie Powers. ADA Guide to Eating Right When You Have Diabetes. John Wiley and Sons, Inc., 2003. Print. 

American Diabetes Association. Standards of Medical Care in Diabetes – 2014. Diabetes Care. 2014 Jan; 37 Suppl 1: S14-80.

Giel, Patt, Ross, Tami. What Do I Eat Now: Step by Step Guide To Eating Right with Type 2 diabetes. The American Diabetes Association, 2009. Print. 

Pepino, Yanina et. al. Sucralose Affects Glycemic and Hormonal Responses to an Oral Glucose Load. Diabetes Care. Accessed on-line: March 13, 2014: http://care.diabetesjournals.org/content/early/2013/04/30/dc12-2221

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