Reduce Your Blood Sugar The Warrior Way
Below is my personal diabetes care manual. It is truly diabetes friendly, not Big Food, Big Pharma and Medical Industry friendly. Every person who follows my plan improves blood sugar control. Not coincidentally, each person who follows my diabetes care plan reduces the profits of Big Food, Big Pharma and the Medical Industry.
The Best Takeout For People With Diabetes
Lets face it: There are going to be days and plenty of them when you just dont feel like cooking. Thats why it makes sense to have a list of go-to healthier takeout picks on hand especially if you have diabetes, which requires careful diet management.
Takeout can be part of a healthy diabetes meal plan, and I actually encourage it on occasion, says Erin Palinski-Wade, RD, CDE, the author of 2-Day Diabetes Diet and a dietitian in private practice in Franklin, New Jersey. If you avoid eating out all together, you may become bored with your meal plan or even resentful. Then when you do actually eat a meal away from home, you are more likely to splurge and make a poor choice that may significantly spike blood glucose levels.
While these orders are specifically handpicked for people with diabetes, theyre also smart selections for anyone looking to keep his or her calories in check, or simply trying to be healthier. So consider including your whole family when you order in!
Effortless Egg Drop Soup
Read Also: French Onion Soup Hamburgers
Savor Your Steamed Dumplings
Dumplings are another Chinese food favorite. Im sure many diabetics are wondering how risky it is for them to indulge in a bowl of these beautifully crafted purses of flavor. The answer is, it depends on how they are prepared and how many you have.
Moderation is extremely important with any food, but since diabetics have to be extra conscious of what theyre eating, it makes the process of eating the right foods that much harder. The good news is, you dont have to give up this Chinese classic. Dumplings are typically filled with a lean protein and various vegetables such as bok choy, scallions, and mushrooms.
In terms of protein, the classic choice is pork. Although pork isnt necessarily the best option for diabetics, if you are passionate about using it, be sure it as lean as you can get. Alternatively, we suggest you have a seafood dumpling filled with shrimp, or you can use chicken instead.
Another important distinction of this dish is that you should have steamed dumplings rather than pan-fried dumplings, often referred to as potstickers. If you are making dumplings at home and dont have a bamboo steamer, you could also boil them for the same result.
Is Egg Drop Soup Good For Diabetics
Is Egg Drop Soup Good For Diabetics? Effortless Egg Drop Soup from Everyday Diabetic Recipes There is a little bit of starch content, but as long as you dont overeat, this soup is sure to warm your heart and provide you with healthy nutrients!
Is egg drop soup high in sugar? Egg drop soup contains 66 calories per 244 g serving. This serving contains 1.5 g of fat, 2.8 g of protein and 10 g of carbohydrate. The latter is 0.2 g sugar and 1 g of dietary fiber, the rest is complex carbohydrate. Egg drop soup contains 0.4 g of saturated fat and 56 mg of cholesterol per serving.
What are the health benefits of egg drop soup? Nutrients. While egg drop soup doesnt contain healthy amounts of a lot of nutrients, a serving does supply a good dose of vitamin C. Vitamin C helps prevent infections by boosting your immune system. It keeps your teeth, bones and skin healthy.
You May Like: Lipton Onion Soup Mix Hamburgers
Greek: Souvlaki With Greek Salad
While youll find menu items like fried cheese and phyllo dough pastries on Greek restaurant menus, youll also find dishes featuring grilled veggies and meat, as well as other lean-protein selections. If you have diabetes, consider ordering souvlaki: skewered grilled meat or vegetables marinated in oil and spices. Request a small Greek salad with dressing on the side to add even more veggies.
Another main dish choice: a plate of gigante beans. These deliciously flavorful white beans are traditionally simmered in a rich tomato and oregano sauce, says Lisa Stollman, RDN, CDE, a restaurant consultant in New York City. They offer plant protein and fiber, both of which help keep blood sugar stable.
Ordering an appetizer for the family? Dolmades, or grape leaves typically stuffed with rice and vegetables, are generally a smart pick for people with diabetes. Keep in mind that the rice in these little beauties is a source of carbohydrates, which can increase blood glucose levels. So stick to one or two pieces as your appetizer serving.
Is Egg Drop Soup High In Sodium
Egg Drop Soup Nutrition One downside of egg drop soup is its high sodium content from soy sauce, with around 900 milligrams per cup. That is more than half of the recommended daily allowance. As is commonly known, high intake of sodium is linked to high blood pressure, osteoporosis, and kidney disease, Phillips adds.
You May Like: Campbell Soup Chicken Rice Casserole
Choose Healthy Chinese Food
What’s the healthiest Chinese food to order in a restaurant? Instead of choosing menu items that are deep fried and battered, such as egg rolls, select those that are roasted, grilled, broiled, steamed or stir-fried, recommends Michigan State University Extension . Examples include moo goo gai pan and Hunan chicken.
To order healthy dishes, it helps to be familiar with a few common Chinese terms. Jum means poached, kao means roasted and zheng means steamed, says MSU Extension.
Chinese food sauces are high in sodium and MSG. Request that the sauce be served on the side, or ask if the restaurant offers a low-sodium version of the dish you like.
Other tips for getting healthier Chinese food include choosing meals with more vegetables, and ordering plain rice rather than fried rice, suggests the University of Georgia College of Family and Consumer Sciences. Chicken and fish dishes are better options than those made with beef, pork or duck. Since portion sizes are often large, plan to share an entree with your dinner companion.
Mexican: Chili Con Carne With Beans
The beauty of Mexican food is that many dishes are packed with beans, offering protein and fiber. Take chili con carne with beans, for instance. This plate is packed full of protein and fiber with only about 20 grams of carbohydrates per cup, notes Palinski-Wade. The vegetables and beans add flavor and volume to the dish while providing a good source of fiber to help stabilize blood glucose levels and satisfy hunger, she says.
Another good option: fajitas. You may think this is an oily dish to be avoided, but you have control over how your order is made and how you eat it. Fajitas typically come with multiple tortillas and large portions of rice so consider asking the restaurant to either hold the tortillas or rice, or eat a smaller portion and save the extras for leftovers. The rest of the plate is packed with protein in the form of meat as well as sauteed vegetables both great choices for keeping blood glucose levels in check.
No matter what, ask to have corn or whole-grain tortillas instead of white-flour ones if theyre available. They may have less of an impact on blood glucose levels, says Palinski-Wade. And feel free to request extra lettuce and tomato as fiber-rich fillers for your fajitas.
Recommended Reading: Aldi Chicken Broth
Top Results For Egg Drop Soup And Diabetes
Chinese Food… – Type 2 Diabetes – Diabetes Forums
Copy the link and share
15 Best Chinese Food Options For Diabetics | Authentic …
Copy the link and share
Egg Drop Soup Recipe …
Copy the link and share
Homemade Egg Drop Soup – A Hearty, Healthy, Diabetic …
Copy the link and share
Effortless Egg Drop Soup | EverydayDiabeticRecipes.com
Copy the link and share
Keto Diet Plan | Menu And Diet Tips
Copy the link and share
Japanese: Miso Soup Sushi And Seaweed Salad
If you’re craving Japanese food, no matter what you order, begin your meal with a cup of miso soup. Heres why: Research suggests that if you eat soup before a meal you’ll eat as much as 20 percent less at that sitting. The soup is on the higher-sodium side, so drink plenty of water throughout the meal and watch your sodium intake the rest of the day.
When it comes to sushi, many menu items are fried , made with calorie-adding cream cheese, or doused in higher-calorie sauces, such as a spicy mayo. Your best bet is a roll or two featuring leaner protein options, such as salmon or tuna and veggies. When available, ask for the sushi roll to be made with brown rice instead of white rice.
Just know that certain types of tuna, such as albacore, bluefin, and yellowfin, may contain higher levels of mercury than salmon, according to the Environmental Defense Fund .
When ordering your sushi, pair the rolls with a seaweed salad or a side salad with dressing on the side. And use those chopsticks to eat more slowly you’ll realize that youre feeling full sooner than you would otherwise.
You May Like: Is Knorr Dry Onion Soup Mix Gluten Free
Modifying Egg Drop Soup Recipes
I found an egg drop soup seasoning packet for $2 in the Asian food aisle at the supermarket.
It would have created a fine bowl of soup, the price seemed a bit high for a small package of seasoning.
So, I set out to find out what was involved in the recipe so I could make it myself.
Turns out, the 2 main ingredients in the packet were a thickener and salt pretty easy to duplicate.
After a couple trials, I adjusted my final recipe so that the measurements made use of standard available goods.
I also thought the addition of some lean meat would add that heartiness that will carry you through the evening and prevent you from hitting the cookie jar at the worst possible time of day.
- 2 cans of Chicken Broth
- 2 Green Onions or a similar sized wedge of Onion cut fine
- 3 large Eggs
- 1 tablespoon Sesame Oil or Vegetable Oil
- 1 Chicken Thigh
Add one can of chicken broth and de-glaze the pan to get all the flavor bits into the soup.
Pour half of the second can of chicken broth into the pot. Save the remainder to mix with the cornstarch.
Add the ginger, soy sauce, and onion. Bring to a light boil, then cut back the heat and allow it to simmer for about 10 minutes to blend the flavors.
While stirring, pour the beaten eggs into the soup very slowly. This will allow the egg to cook as stringy pieces.
Whats In All Those Meals Anyway
To make a smart decision, you first have to understand what youre eating. The second half of Eat Out, Eat Well goes through genres of food, such as Mexican, Italian, Thai, and discusses the nutritional makeup of popular dishes and how to choose what to eat. This section is extremely useful.
In the Chinese section, she breaks down each section of a typical menu: Appetizers, Soups, Entrees, Rice and Noodles, and Desserts. Each section is full of useful advice. For example, heres what she writes about Soups salads:
Think about skipping high-fat appetizers and filling up, instead, on a bowl of low-calorie, broth-based soup, especially if your dining partners are indulging in high-fat appetizers. Notice that no creamy soups are served in Chinese restaurants. Hot-and-sour, sizzling rice, egg drop, or wonton soup are all healthy soups unless youre watching your sodium intake. Like most soups, the soups youll find in Chinese restaurants are loaded with sodium. Hot-and-sour soup is likely the highest in sodium, and egg drop or wonton soup the lowest. Soup can take the edge off your appetite , fill you up, and help you decrease the total amount of food you eat over the course of the meal.
Each food section includes a list of healthy foods and health busters. For example, here were some of the health busters from the Chinese sections:
The sections on healthier bets are extensive and full of enjoyable options.
Don’t Miss: Roast Beef With Onion Soup Mix And Cream Of Mushroom
Diabetes Friendly Bone Broth
1) I cooked a Chicken in a GROK pot for 4-5 hours on high. You can cook it all day while at work or all night while you sleep. but use the low setting.
2) Debone the chicken dont worry about leaving some meat on the bones it will make the soup even better. 🙂
Note: MAKE sure to add the skin back into the grok pot as well the fat really adds to the flavor.
3) Add the Bones back to the Grok Pot with the chicken broth and add water as needed to cover the bones. The picture below shows the bones still fully intact. 🙂
Note: Add 2-4 TBS of Apple Cider Vinegar its reported vinegar helps draw out the nutrients from the bones and is overall a healthy addition.
4) Cook the bones in the broth most experts suggest cooking the bones for 12 24 hrs.
Including the time cooking the chicken, this bone broth cooked for about 22 hours it was AWESOME!
5) I use a coffee cup to scoop out bone broth after stirring. I like doing it after stirring because the broth is filled with the fat and meat that has settled on the bottom.
Add the bone broth to a pot, I use 3 cups of bone broth and BRING TO A ROLLING BROIL on medium high.
6) While the broth is coming to a boil, beat two eggs and add slowly to the boiling broth.
7) If the eggs stop the boiling process, just wait a few seconds and it will begin boiling again. After emptying the eggs into the pot turn off the burner. Grab a bowl and ENJOY!!! 🙂
Once again the final product from a different vantage point. 🙂
How Healthy Is Egg Drop Soup Try The Recipe
- Post author Scientific review: Dr Heben’s Team
Among many kind of soup in the world, some people feel curious with how healthy is egg drop soup for the body. This traditional Chinese soup is commonly serve in many of Chinese restaurant. Preparing the soup also quite easy, so that you can easily make it at home. Therefore, if you really want to cook this soup, try to search the suitable recipe first, and start to prepare the ingredients. This can help you to feel healthy especially when you get the fever and cold symptoms. Usually it will works in optimum way for you.
Egg Drop Soup Recipe
- Put together chicken broth, soy sauce and ginger in a pan.
- Boil the ingredients.
- Put cornstarch and water and stir into the pan.
- Reduce the heat and slowly put on the eggs into soup and stir in a circle in the same direction.
- Remove from the stove and add some salt, pepper, sesame oil and green onions.
- The soup is ready to serve.
Health Benefits of Egg Drop Soup
If you really concern about healthy, you might want to know further or how healthy is egg drop soup for our body. To answer this query, lets have a quick time to look at below lists of points.
1. Low Calorie
Yes, the soup contain very less number of calories. The same way as the benefits of quinoa for weight loss that also low in calories number too. Therefore, it will not lead you to additional gaining weight. Furthermore, it is suitable for your diet menu.
2. High Protein
3. Fever Relief
4. Good Metabolism
Don’t Miss: Chicken And Rice Recipe Campbells
How To Eat Healthy Amounts Of Good Foods
Eat Out, Eat Well helps you with both making a smart choice and then eating a reasonable amount of that choice. One of my biggest suggestions is to control portions from the beginning when you start ordering, said Warshaw. When people start to get the food in front of them, they are more than likely to overeat. This has been shown over and over again in studies in children and adults.
Another way to deal with huge portions and this is really my solution is really looking at whos open to splitting. Eat Asian-style. Its cheaper and more fun.
For a book focused on eating choices, it is refreshingly free from lecturing. Instead, the book focuses on giving you a variety of ways to think through your decisions to get that results that you want.
In Chapter 3, The 10 Skills and Strategies for Healthier Restaurant Eating, she walks through many key strategies and decision points.