21 Things You Need to Know About Diabetes and Nutrition. Stephanie A. Dunbar

mg Potassium 255 mg Total Carbohydrate 5 g Dietary Fiber 1 g Sugars 3 g Protein 1 g Phosphorus 30 mg Exchanges/Food Choices: 1 Vegetable, 1 Fat

      Black Bean Quinoa Salad

       This whole-grain salad is packed with fiber and is also a good source of protein from the quinoa and beans. Serve it over a bed of leafy greens for a light lunch or as a dinner side with chicken or fish.

      Serves: 9 / Serving Size: 1/2 cup

      3 cups cooked quinoa

      1 (15-ounce) can reduced-sodium black beans, drained and rinsed

      2 tablespoons finely diced red onion

      1/4 cup chopped cilantro

      Juice of 1 lime

      1/2 teaspoon fresh ground pepper

      1. Combine the quinoa, black beans, red onion, and cilantro in a medium bowl.

      2. Pour the lime juice and freshly ground pepper over the other ingredients and toss the salad to mix the ingredients.

      3. Serve warm or refrigerate for 30 minutes and serve cold.

      TIP: To get 3 cups of cooked quinoa, rinse 1 cup dry quinoa thoroughly with cold water. Combine the rinsed quinoa with 2 cups water in a medium saucepan and bring to a boil. Lower the heat, cover, and simmer for about 12 minutes or until the quinoa has absorbed all the water.

       Nutrition Facts

      Calories 115 Total Fat 1.5 g Saturated Fat 0.2 g Trans Fat 0.0 g Cholesterol 0 mg Sodium 55 mg Potassium 220 mg Total Carbohydrate 21 g Dietary Fiber 4 g Sugars 2 g Protein 5 g Phosphorus 135 mg Exchanges/ Food Choices: 1 1/2 Starch

4: Protein

      Carbohydrate gets a lot of the attention with diabetes, but it is also important to choose protein foods wisely. The amount of calories and unhealthy saturated fat in protein foods can vary quite a bit. So it’s important to choose lean sources of protein and those with healthier fats while also keeping an eye on portion sizes. Including a source of protein can help round out your meal and some people find that it helps them feel full for longer.

      Why Is Protein Important?

      Protein is found in every cell in your body. It helps us build and repair tissues such as muscles, organs, bones, and skin. You also need protein to make enzymes and hormones, which are essential for many body processes.

      What Are the Best Protein Choices?

      Many people think that eating meat, poultry, or fish is the only way to get protein in your diet. But there are also many plant-based foods with plenty of protein, such as beans, lentils, and tofu. One benefit of plant-based protein foods is that they are usually lower in unhealthy fats, and may even contain some healthy fats. They also provide fiber, which is not found in animal protein sources. You can find a list of the best animal- and plant-based protein foods below.

      Shopping Tip

      When shopping for groceries, focus on filling your cart with mostly vegetables (nonstarchy and starchy), fruits, and whole grains. Then pick out some plant-based sources of protein and some fish, poultry, or lean meats (if you eat meat).

      Plant-based protein options are a great choice! Choose from:

      • Beans and legumes (pinto beans, black beans, lentils, black-eyed peas, and garbanzo beans are just a few examples). Try cooking dried beans or using canned beans that have been thoroughly drained and rinsed.

      • Tofu, tempeh, veggie burgers, soy crumbles, and other soy or gluten-based meat substitutes. Soy milk is a dairy alternative that also provides protein.

      • Nuts, nut butters, and seeds. These are good sources of protein, and they also provide a good amount of healthy fats. Be sure to watch portion sizes since they are also high in calories.

      Good options for animal sources of protein include:

      • Fish or shellfish.

      • Low-fat dairy, including 1%, 1/2%, and skim milk, low-fat and nonfat plain or artificially sweetened yogurt. Greek yogurt is even higher in protein than regular yogurt.

      • Eggs, egg whites, and egg substitutes.

      • Reduced-fat cheese or cottage cheese.

      • Poultry, such as chicken, turkey, and Cornish hen without the skin.

      • Lean types of pork, such as pork loin and center loin chops.

      • Select or Choice grades of beef that have been trimmed of fat, such as chuck, rib, round, rump roast, sirloin, cubed, flank, porterhouse, T-bone steak, tenderloin, or beef jerky.

      • Veal lean chop or roast.

      • Lamb chop, leg, or roast.

      Limit Processed Meats

      Studies have linked processed meats to certain types of cancer, heart disease, and even early death. Processed meats include anything that has been more than cut or ground. Examples are hot dogs, sausage, kielbasa, bacon, and many deli meats, such as bologna, pepperoni, salami, and pastrami. The takeaway? When choosing animal sources of protein, go with fresh instead of processed sources.

      A lot of us have been raised to plan our meals around the meat on our plate with small sides of vegetables. But over the years, more and more research has supported the value of eating more plant-based foods and less red and processed meats in the diet to control weight and reduce disease risk.

      The Diabetes Plate Method described in Chapter 6 can serve as a guide to help you control your meat portions. It’s an easy way to see if you are getting enough vegetables too.

      Portion Control Tip

      A serving of fish, poultry, or meat is 3–4 ounces, which is about the size of a woman’s palm or a deck of cards.

      Plant-Based Protein

      Plant-based or vegetarian eating plans are becoming increasingly popular. It’s easy to make a delicious, well-rounded meal with vegetarian protein. Plant-based protein foods, such as tofu and beans, are naturally lower in unhealthy saturated and trans fats than animal-based protein.

      Don’t be afraid to give meatless meals a chance! Choose a vegetarian entrée when you go out to eat. Or, start by cooking at least one meatless meal each week. Some ideas are stir-fry with tofu, veggie burgers, or 3-bean veggie chili topped with a dollop of plain Greek yogurt.

      Tips for Selecting and Preparing Protein Foods

      • For chicken or turkey, the white breast meat is leaner than the dark meat of the bird. If you’re looking for a less expensive cut, opt for chicken or turkey legs or thighs. Always remove the skin from all cuts to reduce the amount of unhealthy fat and calories.

      • Cut away all visible fat on meats and choose the cut with the least amount of visible fat/marbling.

      • When selecting ground beef or ground turkey, choose those marked as 90% lean or more. For the leanest option, try 99% lean ground turkey breast.

      • If you are on a budget you can still buy the less expensive, higher-fat ground beef. Just drain the fat after cooking and rinse the cooked beef with hot water.

      • Buying lean meats, poultry, or fish in bulk can be a money saver. They freeze well, so you can use what you need and freeze the extras for another day. Most uncooked meat or poultry can be stored in the freezer for 3 months or more.

      Fish and Omega-3 Fatty Acids

      You’ve probably heard about fish and heart-healthy omega-3 fatty acids. Omega-3s are a type of healthy fat that helps lower cholesterol levels.