You can stop diabetes and live a healthy, colorful life with the help of the expert advice, solutions, and recipes in Eat to Beat Diabetes, from the editors of Diabetic Living magazine. Learn how to stop the progression of type 2 diabetes by controlling hunger, learning the best foods to eat, incorporating movement into your day, and managing stress. The book features more than 100 nutrient-rich recipes that are tested in the Better Homes & Gardens Test Kitchen and approved by registered dietitians.
welcome!
Eat to Beat Diabetes
diabasics
numbers to know • If you weren’t a numbers person before, you’re about to be. There’s a bevy of digits to learn, but we break down the most important ones to remember.
ask the experts • Our advisory board experts answer your most common questions about diabetes.
realize a healthier you • Better health and diabetes management starts with a little planning. Putting together a personal wellness vision can help you reach your goals.
your health care team • Every person with diabetes needs a support system. Here are the major players on your care team and how often to see them.
make-ahead mornings • Mornings are mayhem. Take one thing out of the equation with these make-ahead, healthy breakfast recipes. Now there’s no excuse to miss the day’s most important meal.
smooth sailing • Smoothies are an easy way to sneak in fruits and vegetables, but calories can add up fast if you’re not careful. Follow this formula for a smoothie that’s around 200 calories and 30 grams of carbs.
fast food on the cheap • Who says fast food has to be unhealthy? Skip the drive-through and whip up these quick homemade meals. Each is ready in 15 minutes or less and under $4 per serving.
rethink salads • Gone are the days of sad salads filled with shredded iceberg lettuce. It’s time to get acquainted with these nutrition powerhouses, souped up with grains, grilled meats, super proteins, and killer crunch. Pick up that fork and dig in!
comfort food makeovers • You can still eat all your favorite dishes. With just a few swaps and changes, the most popular recipes—even fried chicken and cherry crisp—can have a place at your table. We dish the tricks to cut calories and carbs.
dip it good • Wholesome dips start with Greek yogurt. Use this base recipe and play with add-ins for a nutritious dip for snack or party time. Each serving is around 50 calories and 2 grams of carbs.
plant slant • It’s time to rethink the protein on your plate! Aplant slant can boost health and aid blood sugar control. You don’t even have to go completely vegetarian to reap the rewards—replacing meat with plant proteins just once or twice a week can help. Don’t let the higher carbohydrate content of some plants scare you. They’re packed with hunger-busting protein and fiber, so you often end up eating less. Not to mention, their resistant starches improve insulin resistance.
HIGH-PROTEIN PLANTS • Power up without the meat. A 200-pound person needs about 73 grams of protein, which can easily be met with just plants.
FIVE REASONS TO START EATING MORE PLANTS
meal prep made easy • Diabetes doesn’t take a break just because you’re busy at work. Plan and prep carb-smart lunches and dinners like a pro: Cook big batches of eggs, beef, or chicken, then store portions in the fridge for quick and totable meals.
veg out • You know eating more veggies is healthful, but preparing them can be overwhelming. Use this formula to cook up just about any vegetable for a healthy side dish around 100 calories and no more than 15 grams of carbs per serving.
go with the grain • It’s a common misconception that people with diabetes need to cut out carbohydrate, but our bodies need it to function. So don’t go against the grain....
