Keto Means
Keto Means
Photo: Pinklime Foody
Beans are a diabetes super food. The American Diabetes Association advises people with diabetes to add dried beans or no-sodium canned beans to several meals each week. They are low on the glycemic index and can help manage blood sugar levels better than many other starchy foods.
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Read More »About beans Beans are a diabetes super food. The American Diabetes Association advises people with diabetes to add dried beans or no-sodium canned beans to several meals each week. They are low on the glycemic index and can help manage blood sugar levels better than many other starchy foods. Beans also contain protein and fiber, making them a healthy 2-for-1 nutritional component to every meal. With so many types of beans available, there’s bound to be one that suits your palette. Learn more about understanding the glycemic index here. Benefits of beans When planning your meals, remember that 1/3 cup of cooked beans is considered one starch diabetic exchange. One diabetic exchange of beans provides about 80 calories and about 15 grams of carbohydrates. If using the beans as a replacement for animal protein, the serving size or diabetic exchange is 1/2 cup. For every half-cup of beans, make sure to account for one very lean protein exchange and one starch exchange. The nutritional information for beans varies slightly from bean to bean. Here’s the nutritional information, 1/3 cup each, for some beans you may want to try: Type Black beans Lima beans Red kidney beans Calories 75 60 73 Protein (g) 5 3 5 Carbohydrates (g) 13 11 12 Fiber (g) 5 3 4 Beans are a good alternative to meat because of their high protein content. Unlike meat, beans have no saturated fat and ample fiber, which makes them a healthy exchange. When looking at exchange lists, beans are usually grouped with starches such as breads and potatoes. But remember that beans tend to be much higher in protein and fiber than other starchy foods. Beans also provide significant soluble fiber, which feeds healthy gut bacteria and results in improved gut health and reduced insulin resistance in animal studies. More research is needed in humans, but the current findings are promising. Recommendations In addition to being nutritious and fat free, beans are also versatile. They can make a great side dish, or you can add them to salads, soups, casseroles, whole grain rice, or any number of other foods. Tracking serving sizes can be a little tricky when beans are combined with other foods, but estimate as best you can. As side dishes or components of your main course, beans can show up anywhere. Black beans can add some fiber and other nutrients to chicken tacos on a whole grain tortilla. Chili with red kidney beans (or black beans, garbanzo beans, or a combination of beans) is a handy dish because you usually wind up with easy-to-reheat leftovers. Beans can be a little bland, but be careful about adding too much salt or cooking up baked beans with pork fat. Having diabetes raises your risk for heart problems. Don’t diminish the health benefits of beans by adding excessive salt or salty foods. Too much sodium can raise your blood pressure. Instead, experiment with other spices, such as: cumin
In terms of carbohydrate content, coconut water is not keto-friendly since it may account for up to a third of your daily net carb intake if you...
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Milk is rich in fats, calcium, and Vitamin D that complements the nutrients in oats. Thus oats cooked in milk have benefits over oats cooked in...
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Apple. Fresh and crunchy apples are packed with healthy flavonoids and fibres that may help burn belly fat. They are particularly rich in pectin...
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Most sugar-free gum is probably fine for keto, so long as you limit your intake to only a few pieces a day. If you like to have a pack or more a...
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Using mushrooms with shrimp, buttermilk, and mustard oil is a no-no. Pineapple with urad dal, milk, yoghurt, milk, honey and ghee are contradictory...
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Typical burger meals from fast-food restaurants are high in carbs due to their buns. For a keto-approved version of a fast-food burger meal, simply...
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