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You are here: Home / Archives for Eating Healthy

Eating Healthy

Are Smoothies Good For My Diabetes?

January 8, 2021 By Toby Smithson Leave a Comment

Everybody loves smoothies, but if you have diabetes you may want to make sure that the smoothies you drink love you back.

Welcome back to Diabetes EveryDay, I’m Toby Smithson, here to share credible information about diabetes management. Be sure to subscribe to my channel by pressing the red button and please sign up for my monthly newsletter via my DiabetesEveryDay website.

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Are Smoothies Okay For People With Diabetes?

There seems to be a continued beverage trend here in the US about drinking smoothies. For most smoothies, they are fruit-based so it appears to have an important food group that is packed with nutrients. Typically a smoothie will contain some liquid- fruit juice, milk, plant-based milk, water, or maybe iced coffee. And the smoothie may have yogurt or avocado or nut butter to add creaminess, there could be some 0 cal, 0 carb flavorings added, like spices, and then the main ingredient of fruits and/or vegetables along with some type of sweetener. So…are these smoothies a good choice for people with diabetes?

As a registered dietitian nutritionist, certified diabetes care and education specialist, AND a person with diabetes, this is what starts rolling around in my head when I hear about smoothies.

Smoothies and shakes can add more carbohydrate and total calories so they may not be effective for weight management.

Be Sure To Check Out – More Evidence Suggests the Mediterranean Diet is an Effective Diabetes Management Strategy

Smoothies and Diabetes – Key Points

Point 1: Is the smoothie I’m drinking too high in calories or carbs for me?

Point 2: I want to know what the ingredients are in the smoothie. Check the ingredients in your smoothie recipe or if you are buying a smoothie at a restaurant, check to see if they have the nutrition information already calculated in both these scenarios. Is the smoothie made with just fruit or are there other ingredients? And if there are other ingredients, will those ingredients have an effect on your blood sugar, whether to help slow down the blood sugar rise or give your blood sugar a spike.

I did a quick check at a restaurant that serves smoothies, and they range from 410 to 780 calories and 43-131 grams of carb per serving. I found a restaurant that will use a low-calorie sweetener option, which brought down the calories to 190 to 680 and 43 grams to 101 grams of carb per serving. So this can give us a quick glimpse at the calories and carbs we are getting from a smoothie. Were you surprised or is that level of calories and carbs what you anticipated? Please understand that yes, the fruit is great food, but adding several fruits to a beverage won’t make it a healthier beverage for your blood sugar results.

Ok now to Point 3: When are you drinking this smoothie? Is it for breakfast? As a snack? Before bed? Be aware that this could simply be a healthy halo. I’m glad you are eating more fruit, but the combination of ingredients could make a difference in your blood sugar results.

If your smoothie is just fruit, a low-calorie sweetener, and maybe some water, your blood sugar may see a rise compared to a smoothie that contains a source of protein.

There was a small study showing that whey protein could have a glucose-lowering effect, but it was a small study and the positive results were shown in those who were lower in body weight, had in target triglyceride levels, and lower GLP-1 (which is an amino acid peptide) concentrations in their blood. The whey protein stimulated insulin secretions in people with type 2 diabetes which would offer a lower blood glucose level.

The Take-Away

As you have heard me say before, portion size matters, and balancing out your carbs throughout the day is an important strategy for blood sugar management.

Remember you can do your own research on how your blood sugar is affected by what you eat. Check your blood sugar before the smoothie and 2 hours after drinking the smoothie. If you are having the smoothie as a bedtime snack, check before the smoothie and before breakfast the next morning. Does your blood sugar stay steady? Is your blood sugar remaining in the target range of under 180 one to two hours after the smoothie?

Be Sure To Check Out – Thoughts About Blood Sugar Monitoring

Thanks for watching, until next time, cheers to your health.

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Filed Under: Eating Healthy

Healthy Diabetes Food- Loaded Potatoes Without the Carbs (or the potatoes)

December 17, 2020 By Toby Smithson

People with diabetes have a strained relationship with potatoes, but here’s an alternative dish you may want to try. Low in carbs and packed with magnesium.

Welcome to Diabetes Everyday, I’m a registered dietitian and certified diabetes care and education specialist, Toby Smithson.  In today’s video, I’m going to share with you a creative way to have a loaded potato side dish that is very low in carbs.

[Read more…] about Healthy Diabetes Food- Loaded Potatoes Without the Carbs (or the potatoes)

Filed Under: Eating Healthy

3 Worst Breakfasts For Diabetes

December 8, 2020 By Toby Smithson

Breakfast is your start to your diabetes self-management day, so you might suspect it’s important to get off on the right foot. My worst breakfast picks are not the absolute worst you could think up. Instead, these are breakfasts you may have every day thinking you’re making an excellent choice.

Welcome to DiabetesEveryDay, I’m a Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist, Toby Smithson.  Thanks for stopping by, please remember to hit the subscribe button and also go to my website to sign up for my monthly newsletter which is packed with information on diabetes management.

[Read more…] about 3 Worst Breakfasts For Diabetes

Filed Under: Eating Healthy

Can People With Diabetes Eat Bread

November 25, 2020 By Toby Smithson

If you have diabetes it’s certain that someone has asked “can you eat bread?” Often the question comes as you’re preparing to actually eat bread (implying you may not know what you’re doing). Well, as with most things food not all bread is created equal. And as with most things food, of course, we can eat bread if we manage our portions and look to get valuable nutrients along with the carbohydrates.

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Can I eat bread?

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Can I Eat Bread if I Have Diabetes?

I get this question all the time…all the time.  Can I eat bread? Or I find people saying “don’t worry, I’ve cut out all the bread from my diet to manage my diabetes.”

Here’s the secret that I want to make sure you hear… Yes, you can eat bread! Total grams of carbohydrates are what we are managing when we have diabetes but that doesn’t mean you need to stay away from bread. Yes, I know bread has carbohydrates but it’s a matter of balancing your plate with your food choices and getting the most nutritional value along with the carbohydrates.

What Do I Look For When Choosing The Type Of Bread?

When I’m choosing bread, I want the nutrition benefits of whole grain and fiber. I look at the food label. Looking at portion size (some bread have 2 slices while others have 1 slice as the serving size); Look for total grams of carbohydrate and grams of fiber. The more fiber, the better. Remember that our daily requirement of fiber is 25 grams for women and 38 grams for men. We want more fiber in our diet for the health benefits AND to help slow down the absorption of the carbohydrate we are eating.

For Pumpernickel, rye, wheat, raisin bread: in general, 1 slice is a serving.

For hamburger or hot dog buns, English muffins, or a 6-inch pita: half a bun, muffin or pita is a serving generally equivalent to 15 grams of carbohydrate.

For bagels: it gets a little trickier. There are such a variety of sizes. In general, one-quarter of a large bagel (a 1 oz serving) is equivalent to a 15-gram carb choice (this bagel has a total of 53 grams of carb). If there is a food label on the bagels you are purchasing, then definitely use the label, if you are buying your bagels from a bakery that doesn’t have the nutrition information available to you, then make sure to do some trials with how it affects your reading.

Remember that you can do your own investigative work regarding your diabetes management. The rule of thumb is to check in pairs. Check your blood sugar before the meal and two hours after the start of the meal to see how the meal you ate affects your blood sugar readings.

Be Sure To Check Out – Before You Spring Ahead, Look Back At Your Diabetes Management

Until next time, Cheers to your health.

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Filed Under: Eating Healthy

How Do I Get Adequate Protein on a Plant-Based Diet?

November 16, 2020 By Toby Smithson

There are many ways to define “plant-based” but if you’re not eating eggs, fish, dairy, or meat it’s important to know where to find protein.

Hi there, Toby Smithson here with DiabetesEveryDay. Thanks for joining me today. Remember to hit the subscribe button. I post a new video on diabetes management every week.

[Read more…] about How Do I Get Adequate Protein on a Plant-Based Diet?

Filed Under: Eating Healthy

Pumpkin Pie Cheesecake Squares

November 14, 2020 By Toby Smithson

Just in time for the holidays, we can thank Marlene Koch for this healthy pumpkin treat. I’ll just say 9 grams of carbohydrate in this dessert and that should send you to the grocery store today.

Welcome to Diabetes Everyday. I’m Toby and I have a pumpkin season dessert recipe for you today. Pumpkin Pie Cheesecake Squares comes from my friend Marlene Koch’s book Eat More of What You Love. Marlene has a series of books, and even though they aren’t specifically for diabetes most of her recipes fit right in. Remember, eating healthy for diabetes is mostly just regular healthy eating with an eye on carbohydrates.

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Here’s what you’ll need for today’s treat

Crust Ingredients:

  •  1 Tablespoon melted butter or margarine. I recommend margarine.
  • 1 cup graham cracker crumbs
  •  3 Tablespoons low calories granulated sweetener, like Splenda

Filling Ingredients:

  • 8 ounces light tub-style cream cheese
  • 2 large eggs
  • 1/3 cup and ½ cup granulated low-calorie sweetener
  • 1 teaspoon vanilla
  • One 15 ounce can of 100% packed pumpkin
  • 1 teaspoon cinnamon
  • ½ teaspoon ginger
  • 1/8 teaspoon cloves

How To Make The Crust:

1 – Preheat the over to 325 degrees and spray an 8×8 inch baking dish with nonstick spray

2 – Mix together the crust ingredients

3 – Pat the mixture into the bottom of the baking dish

4 – Bake for 8 minutes and let the crust cool

How To Make The Filling:

1 – In a medium bowl, add the cream cheese, 1 egg, the 1/3 cup sweetener, and the vanilla.

2 – Now beat with an electric mixer.

3 – After the crust has cooled, gently spoon in the mixture and smooth.

4 – In the same medium bowl, add the pumpkin, the other egg, the ½ cup sweetener, the cinnamon, the ginger, and the cloves.

5 – Beat these ingredients until smooth. And gently spoon this over the cream cheese and smooth.

To Finish:

Bake for 30 minutes. Then allow to cool for a half-hour and, the hardest part, refrigerate for at least 4 hours, in a spot well hidden from your husband, before you cut into 16 square portions.

Each portion is only 90 calories, 9 grams carbohydrate, 4 ½ grams total fat, 3 grams protein, and 125 milligrams sodium.

I highly recommend Marlene’s books. Each recipe includes all the nutrition information we need to make wise decisions and every recipe I’ve tried has just been fantastic. This is a great option for your virtual Thanksgiving celebration this year. Thanks, Marlene.

Be Sure To Check Out – Eating Healthy During the Holidays With Diabetes

Until next time!

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Filed Under: Eating Healthy

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Have you tried this yet? Most definitely top of my list of things to do lately. This #video is worth viewing for everyone, not just for people with #diabetes. Link to video in bio  #diabetesmanagement #forestbathing #forestbathing🌲🌲🌲 #type1diabetes #type2diabetes  #type1 #type2 #relaxation #stressrelief #stressmanagement #stressreliever

Have you tried this yet? Most definitely top of my list of things to do lately. This #video is worth viewing for everyone, not just for people with #diabetes. Link to video in bio #diabetesmanagement #forestbathing #forestbathing🌲🌲🌲 #type1diabetes #type2diabetes #type1 #type2 #relaxation #stressrelief #stressmanagement #stressreliever ...

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Double thankful: got my #COVID19 #vaccine today and so glad to be living in a small town because it was quick and easy...no waiting in any line, vaccine didn’t hurt, staff was super friendly and people I knew from my neighborhood! #Igotmyshot ...

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Need some distraction from the stress of the day? These two springers are step
Sisters. Rescued from the same household several states away and coincidentally reunited as the owners (myself and Diane Myers-Mosher) live in the same subdivision. ❤️ #englishspringerspaniels #englishspringerrescue #englishspringerrescueassociation @dimmosher

Need some distraction from the stress of the day? These two springers are step
Sisters. Rescued from the same household several states away and coincidentally reunited as the owners (myself and Diane Myers-Mosher) live in the same subdivision. ❤️ #englishspringerspaniels #englishspringerrescue #englishspringerrescueassociation @dimmosher
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Needing a distraction from the news? Let’s talk healthy eating for the new year for people with #diabetes - Starting soon. @diabetesstrong_ig

Needing a distraction from the news? Let’s talk healthy eating for the new year for people with #diabetes - Starting soon. @diabetesstrong_ig ...

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Follow up #video with a #recipe for a #diabetesfriendly #smoothie . #youtubevideo link in my bio. #diabetesmanagement #diabeteslife #healthyeating #type1diabetes #type2diabetes  #nutrition #haveaplant #diabetescommunity #diabetesonlinecommunity

Follow up #video with a #recipe for a #diabetesfriendly #smoothie . #youtubevideo link in my bio. #diabetesmanagement #diabeteslife #healthyeating #type1diabetes #type2diabetes #nutrition #haveaplant #diabetescommunity #diabetesonlinecommunity ...

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Big week in my world as a registered dietitian. @usnews News 2021 Best Diets have been published and I am very honored to  be part of the expert panel ranking the #diets. 
Here’s the link to see the list.  #bestdiet #healthyeating #weightloss #usnewsandworldreport https://health.usnews.com/best-diet

Big week in my world as a registered dietitian. @usnews News 2021 Best Diets have been published and I am very honored to be part of the expert panel ranking the #diets.
Here’s the link to see the list. #bestdiet #healthyeating #weightloss #usnewsandworldreport https://health.usnews.com/best-diet
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Excited for starting off this New Year with a couple of online chats about #HealthyEating for People with #Diabetes. First up is on January 6th, where I will be the guest for #diabetesstrong Fit with Diabetes Challenge Webinar.  Diabetes Strong Diabetes Strong Community #diabetesonlinecommunity #newyearsresolutions  https://us02web.zoom.us/webinar/register/2716092874267/WN_Oz0vz_XWTwuueLWnDIpUjw

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I’m definitely excited to ring in the New Year. Make 2020 history. The video this week will give you guidance regarding this #NewYearsresolutions. Wishing you all a safe and healthy #newyear 
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Wishing all who celebrate, a happy and healthy holiday season. Make sure to stay hydrated with a focus on #water. Check out this #video on how much and why  drinking water is important especially for people with #diabetes 
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Had fun developing a #diabetesfriendly #snack  using a bento box from @NationalDairyCouncil and @TodaysDietitianMagazine to make this Greek #yogurt #Apple pie with #almonds parfait. #diabetes #snacking #TDBox #nationaldairycouncil #NDC #protein #carbs #healthyfats #dairy

Had fun developing a #diabetesfriendly #snack using a bento box from @NationalDairyCouncil and @TodaysDietitianMagazine to make this Greek #yogurt #Apple pie with #almonds parfait. #diabetes #snacking #TDBox #nationaldairycouncil #NDC #protein #carbs #healthyfats #dairy ...

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Dear Subscribers, Thanks for asking this question...Are #smoothies ok for people with #diabetes? The answers are in this week's #youtube #video 
Located in my bio. #diabetescommunityonline #diabetesmanagement #diabeteseducation #diabetesfriendly #healthyeating #type1diabetes #type2diabetes #type1 #type2 #diabetescommunity #fruitsandveggies #plantbasedfood #plants #wheyprotein #wheyproteinshake #wheyproteinpowder #nutribullet #peanutbutter #almondbutter

Dear Subscribers, Thanks for asking this question...Are #smoothies ok for people with #diabetes? The answers are in this week's #youtube #video
Located in my bio. #diabetescommunityonline #diabetesmanagement #diabeteseducation #diabetesfriendly #healthyeating #type1diabetes #type2diabetes #type1 #type2 #diabetescommunity #fruitsandveggies #plantbasedfood #plants #wheyprotein #wheyproteinshake #wheyproteinpowder #nutribullet #peanutbutter #almondbutter
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I’ve been especially cognizant of keeping a stash of emergency food/ meals in my pantry ever since #COVID19 began. Had received a sample of this #starkistcreations tuna and it was delicious! It’s now on my grocery shopping list to keep in stock. TY @todaysdietitianmagazine  for the #tdbox @starkistcharlie #healthyeating #balancedmeals

I’ve been especially cognizant of keeping a stash of emergency food/ meals in my pantry ever since #COVID19 began. Had received a sample of this #starkistcreations tuna and it was delicious! It’s now on my grocery shopping list to keep in stock. TY @todaysdietitianmagazine for the #tdbox @starkistcharlie #healthyeating #balancedmeals ...

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Hoping to clear up any confusion about #insulin for people with #diabetes. Link to video in bio under #youtube  #diabetesmanagement #diabetesredefined #diabetesonlinecommunity #diabetescommunity #bloodsugar

Hoping to clear up any confusion about #insulin for people with #diabetes. Link to video in bio under #youtube #diabetesmanagement #diabetesredefined #diabetesonlinecommunity #diabetescommunity #bloodsugar ...

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Sharing first night of Chanukah the COVID safe way... via Facebook portal with our granddaughters and wonderful DIL. ❤️ Happy Chanukah!

Sharing first night of Chanukah the COVID safe way... via Facebook portal with our granddaughters and wonderful DIL. ❤️ Happy Chanukah! ...

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For those trying to stick with low carb food choices, here’s a creative option if you’d like to eat a loaded “potato”. Link in bio under #youtube #haveaplant #diabetes #diabetesmanagement #healthyeating #bloodsugar #gettingcreativewithyourmeals

For those trying to stick with low carb food choices, here’s a creative option if you’d like to eat a loaded “potato”. Link in bio under #youtube #haveaplant #diabetes #diabetesmanagement #healthyeating #bloodsugar #gettingcreativewithyourmeals ...

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Nov 27

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After #thanksgiving post about #physicalactivity . No need to go to a gym. I’ve got some ideas while you #staysafeathome  TY to our #englishspringerspaniel  and my husband @smithsonanthony for helping w this #youtube #video. Link in bio. #diabetes #diabetestype1 #diabetestype2 #diabetesmanagement #exercise #diabetesonlinecommunity #diabetesonline #diabetescommunity #staysafe #englishspringerspanielsofinstagram #englishspringerspanielrescue #englishspringerrescueamerica

After #thanksgiving post about #physicalactivity . No need to go to a gym. I’ve got some ideas while you #staysafeathome TY to our #englishspringerspaniel and my husband @smithsonanthony for helping w this #youtube #video. Link in bio. #diabetes #diabetestype1 #diabetestype2 #diabetesmanagement #exercise #diabetesonlinecommunity #diabetesonline #diabetescommunity #staysafe #englishspringerspanielsofinstagram #englishspringerspanielrescue #englishspringerrescueamerica ...

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Nov 26

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Glad our #Thanksgiving tradition is COVID safe. Wishing all who celebrate, a happy and safe holiday. #englishspringerrescueamerica #englishspringerspaniel #englishspringersofinstagram

Glad our #Thanksgiving tradition is COVID safe. Wishing all who celebrate, a happy and safe holiday. #englishspringerrescueamerica #englishspringerspaniel #englishspringersofinstagram ...

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Nov 21

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Curious about which breakfast is the best idea for people with #diabetes ? Check out the link to my latest #youtube #video in my bio.  #diabetestype1 #diabetestype2 #diabetesmanagement #diabetescommunity #diabetesmonth #everydaydiabetes #diabetesonlinecommunity #diabetesredefined #cereal #oatmeal #bagel #eggsforbreakfast #eggs #eggenthusiast #hempseeds #whatshouldieat #whatshouldieatforbreakfasttoday #fiber #complexcarbs #almonds #goodkarmamilk #eatyourveggies #almondbutter #peanutbutter #wholegrain @peanutrd

Curious about which breakfast is the best idea for people with #diabetes ? Check out the link to my latest #youtube #video in my bio. #diabetestype1 #diabetestype2 #diabetesmanagement #diabetescommunity #diabetesmonth #everydaydiabetes #diabetesonlinecommunity #diabetesredefined #cereal #oatmeal #bagel #eggsforbreakfast #eggs #eggenthusiast #hempseeds #whatshouldieat #whatshouldieatforbreakfasttoday #fiber #complexcarbs #almonds #goodkarmamilk #eatyourveggies #almondbutter #peanutbutter #wholegrain @peanutrd ...

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Nov 19

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A special blog for @usnews in honor of #nationaldiabetesmonth  #speakingfromtheheart #diabetes #diabeteslife #diabeteslifestyle #diabetesmanagement #healthyeating #takingcareofme #takingmeds #beingactive #diabetesredefined #type1diabetes #type2diabetes #type1 #type2 #diabetescommunity #diabetesonline #diabetesonlinecommunity #youcandothis  https://health.usnews.com/health-news/blogs/eat-run/articles/how-do-i-make-managing-diabetes-easier

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Nov 18

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Love this #zucchini casserole as an everyday #sidedish or for #thanksgiving dinner! #diabetesfriendly #lowcarb #diabetestype1 #diabetestype2 #diabetesonlinecommunity #diabetesonline #diabetesmanagement #healthyeating #haveaplant #moreveggies @marlenekochrd

Love this #zucchini casserole as an everyday #sidedish or for #thanksgiving dinner! #diabetesfriendly #lowcarb #diabetestype1 #diabetestype2 #diabetesonlinecommunity #diabetesonline #diabetesmanagement #healthyeating #haveaplant #moreveggies @marlenekochrd ...

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