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Follow the link below for information about Diabetes.

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Budget Foods, Continue

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7. Seasonal Fruit. The same story goes for seasonal fruit as seasonal veggies. Take advantage of the upcoming summer months and all the fresh fruit available from berries to melon. Most fruit contains about 15 grams of carbohydrates per 1 cup (cubed) or about 15 grams of carbs per one small fruit.

8. Peanut Butter. Peanut butter is high in calories and fat, but it is the saturated fat that is good for heart health. Peanut butter is inexpensive, low in carbs, and can really help fill you up.
If you are looking to lose weight, go easy on portion size as the calories can add up quickly. Try spreading peanut butter on a slice of whole-wheat bread or English muffin for breakfast or on whole-wheat crackers, apples, or celery for a snack.

9. Plain Yogurt. Plain yogurt in a large tub is less expensive than the individual containers.
Don’t just think of yogurt for breakfast — it can make a great snack with some toasted almonds and sugar-free jelly mixed in, it can be added to tuna, chicken, or pasta salads to add creaminess or it can be part of a fruit smoothie dessert.

10. Oatmeal. Most everyone knows that oatmeal is a healthy breakfast choice, but oatmeal can be used in a variety of ways. It can be added to dishes such as meatloaf or burgers or in most other recipes that call for bread crumbs. Oatmeal is not low carb, but it’s higher in fiber than breadcrumbs and quite inexpensive as well. You can also substitute one-half cup oatmeal for the same amount of white flour in most baking recipes.
Try this low carb, low-cost side dish:
Grilled Tomatoes 4 medium tomatoes, sliced into 1/2-inch thick slices 1 tablespoon olive oil 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1/4 teaspoon cayenne pepper
1. Prepare an indoor or outdoor grill. Brush each side of each tomato slice lightly with olive
oil. 2. Sprinkle salt, pepper and cayenne pepper on one side of each slice. 3. Grill tomatoes over medium heat for 2 minutes on each side.
Serving Size: 1 tomato Makes 4 servings Nutrition information (per serving): 62 calories, 4g total fat, 0g saturated fat, 304mg sodium, 7g total carbohydrate, 2g dietary fiber, 0mg cholesterol, 1g protein
Copyright American Diabetes Association from Healthy Calendar Diabetic Cooking. Reprinted
with permission from The American Diabetes Association. To order this book, please call 1-800-
232-6733 or order online at Store

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Budget Foods Low in Carbs

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Budget Foods
By Lara Rondinelli, RD, LDN, CDE
It can be difficult and expensive to try to eat healthy with diabetes. Things are gradually
changing, but some of the healthiest foods are still often among the most expensive. Here are ten
foods that won’t sabotage your budget or your blood sugar.
1. Eggs. Eggs are a great, low carb source of protein and an array of other nutrients. Yes, the
yolk does contain some saturated fat, but with eggs, the good outweighs the bad, and they are
one of the most inexpensive and versatile protein sources. Try them scrambled, fried, in a veggie
and cheese omelet, or hard-boiled on their own or made into egg salad.
2. Canned or Dried Beans. Beans top the list of inexpensive healthy foods in my book. You can
usually purchase a can of beans, such as black, kidney, pinto, or navy beans for around one
dollar per can. One-half cup of beans provides around 15 grams of carbs, varying amounts of
protein, and lots of fiber. Add beans to salads, soups, tacos, dips or chili.
3. Canned Tuna. Canned tuna is another inexpensive lean protein source, packed full of omega-
3 fatty acids, which have a positive effect on heart health. Buy tuna packed in water and add it to
a green salad for lunch or mix with a little plain yogurt, light mayonnaise, celery, and onions for
a quick and healthy tuna salad.
4. Sweet Potato. Sweet potatoes do contain carbohydrates, but they are packed full of good
nutrition — providing vitamin A, potassium, and fiber — just make sure to watch your portion
size and count your carbs. A small sweet potato contains about 18g of carbs and 3g of fiber. You
can throw a sweet potato in the microwave and have a great side dish in a flash.
5. Frozen Veggies. Frozen veggies such as green beans, broccoli, cauliflower, Brussel sprouts
and spinach are low in carbohydrates and considered “free foods.” They provide a variety of
vitamins, minerals, and fiber and are lower in sodium than canned vegetables. Frozen veggies
should be a part of your weekly grocery list. They can complete a meal in just a few minutes.
6. Seasonal Vegetables. Figure out which vegetables are in season, and focus on creating meals
with those veggies. This will save you money, not to mention the fact that seasonal veggies taste
better and are packed full of nutrients. Summertime seasonal veggies include zucchini, tomatoes,
and leafy greens — all low carb, low calorie, and delicious — experiment with new ways to cook
or grill your veggies (see recipe at the end for Grilled Tomatoes).

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Cranberry beans are usually cream or white in color with cranberry or deep red marks. Cranberry beans are also known as borlotti, shell beans or French horticultural beans. Cranberry beans have a mild flavor and turn light brown after cooking. They are often used in stews or salads.

Nutritional values are based on a one cup serving of cooked cranberry beans, without added salt.
Basic Nutrition
One cup of cooked cranberry beans contains 241 calories, 43.4g of total carbohydrates and 17.7g of dietary fiber. Based on a 2,000 calorie-a-day diet, these measurements represent 14 percent of the recommended daily value, or DV, for carbohydrates and 71 percent for dietary fiber. Cranberry beans also provide 16.5g, or 33 percent DV, of protein.
Controlling Diabetes With Diet The Right Foods May Help You Manage Blood Sugar – Get Free Meal Planner
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Calories in one cup of cranberry beans total 241, or 12 percent DV. Carbohydrates account for the majority of the calories, with 177 calories. Protein contributes 57.4 calories and the remaining calories come from fat. The total fat content is 0.9g, which represents only 1 percent of the recommended daily value. One serving provides 0.2g of saturated fat and the remaining fat comes from healthy unsaturated fats. You’ll also gain minimal heart-healthy fatty acids in 161mg of Omega-3s and 191 mg of Omega-6s.
Cranberry beans are an excellent source of folate, with 366mg, or a large 92 percent daily recommended value. They also contain 0.4mg of thiamin, or 25 percent DV. Other vitamins include 0.1mg of riboflavin, or 7 percent DV, 0.1mg of vitamin B6, or 7 percent DV and smaller daily recommended values in niacin and panthothenic acid.
Cranberry beans are rich in many minerals. One cup provides for 0.7mg of manganese, or 33 percent DV, 239mg of phosphorus, or 24 percent DV, 88.5mg of magnesium, or 22 percent DV, 3.7mg of iron, or 21 percent DV, 0.4mg of copper, or 20 percent DV and 685mg of potassium, or 20 percent DV. Other minerals include calcium, zinc and selenium.

Read more: Live Strong Cranberry Article

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Sweet potato nutrition facts

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Health benefits of Sweet potato

Nutritious sweet potatoes are low in calories (provide just 90 cal/100 g, on comparison with starch rich cereals) and contains no saturated fats and cholesterol; but are rich source of dietary fiber, anti-oxidants, vitamins and minerals.

They are storehouse of starch, a complex carbohydrate, which raises the blood sugar levels slowly on comparison to simple sugars; therefore, recommended as a healthy food supplement even in diabetes.

They are excellent source of flavonoids like beta-carotene and vitamin A (provides 14187 IU of vitamin A and 8509 mcg of β-carotene). The value is one of the highest among root vegetables category. These compounds are powerful natural antioxidants. Vitamin A is also required by the body to maintain integrity of healthy mucus membranes and skin. It is also vital nutrient for vision. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

The tubers are packed with many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1), niacin, and riboflavin. These vitamins are essential in the sense that body requires them from external sources to replenish. These vitamins function as co-factors for various enzymes during metabolism.

They also contain good amounts of minerals like iron, calcium, magnesium, manganese, and potassium that are very essential for body metabolism.

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