The Paleo Diet

This post is part of our low-carb diet series and is being published as a service to our users. We do not endorse any particular diet plan. You and your healthcare team should work together to find what meal plan works best for you.

We just took a look at the Atkins Diet. Now, we’re on to Paleo! What is it, what does it call for, what does it do? We tell all below.

Paleo 101

In a nutshell: the hunter-gatherer diet. Yep, this thing has been around since the dawn of time! The Paleolithic diet (shortened to Paleo), is exactly what it sounds like. The Paleo diet, founded by Loren Cordain, Ph.D., adheres to the concept of eating like a caveman: if a caveman didn’t eat it back in the day, neither should you.

What exactly did those cavemen eat?

Way back when, in the paleolithic era to be exact, most of the calories consumed by humans came from eating animals, including insects, amphibians, birds, eggs, fish and shellfish, small mammals and occasionally some larger. Depending on where you lived (closer or further away from the equator), you’d eat more plants and veggies in the warmer climates, or more meat in the colder ones.

What is this, a diet for ants?!

While our paleo ancestors definitely, probably did make apps out of ants, you will not catch us serving those up on any platter 🤮 Although the Paleo diet does take a more primitive approach to eating, it primarily calls on eating plants and animals. Our physical bodies have transformed over time so that anatomically, our modern-day digestive systems can’t quite handle the exact same meal plans of our ancestors. But simply put, the Paleo diet calls for us to eat the foods only available in pre-agricultural days. Meaning? Things like meats, fish, eggs, vegetables, fruits, nuts, and seeds, or, only food items that can be hunted or gathered. What does that look like in a recipe? Like this absolute (and 100% paleo-friendly) deliciousness. 🤩 It can also look like the meal-plan guide below, published by The Paleo Diet.

What’s the point?

If we can’t eat just like our ancestors, then why follow a diet (or lifestyle) that’s contingent upon it? According to John Durant, author of The Paleo Manifesto, “it is about mimicking the effect of such a diet on the metabolism with foods available at the supermarket.” By rejecting grains (starches, sugar, processed foods) of all kinds and promoting whole, unprocessed foods, our bodies need less insulin, we have fewer blood sugar spikes, and maintaining weight and diabetes overall becomes much easier.

The Paleo diet is an extreme variation of the low-carb diet, but some people swear by it! While we don’t advocate for going Paleo one way or the other, it is an option. And one we thought you might want to know more about!

The Atkins Diet

This post is part of our diet series and is being published as a service to our users. We do not endorse any particular diet plan. You and your healthcare team should work together to find what meal plan works best for you.

Diet Dr. Atkins

The Atkins Diet is perhaps the most recognized of any low-carb diet. American physician and cardiologist Robert Atkins put his program on the map in the 1970s when he published his best-selling book, Dr. Atkins’ Diet Revolution. The diet promotes cutting all carbs and focusing primarily on proteins. The theory? The body needs fuel; by limiting the body of carb-fuel, it must turn to alternative fuel-sources like stored fat. The result? Pounds are shed and blood sugars remain intact. Plus, you can revel in meat-tastic recipes like these slow-roasted carnitas.  

The Gist

The Atkins Diet is broken down into 4 different phases:

In Phase 1, the Induction Phase, you’ll eat 20g of carbs or less each day for two weeks. This phase is the key 🔑 to kickstarting your fat burning metabolism. By significantly dropping your carb intake in this phase, your body shifts from burning primarily carbs to burning primarily fat.

✅ Acceptable Foods: veggies, proteins, healthy fats, cheeses, nuts, seeds

In Phase 2, the Balancing Phase, you’ll slowly start adding more foods back into your diet. Phase 2 is all about maintaining your momentum from the Induction phase and continuing the process of finding your personal carb balance. ⚖️

✅ Acceptable Foods: the above + berries, cherries, melon, whole milk, greek yogurt, ricotta cheese, legumes, tomato juice

In Phase 3, the Add-On Phase, you’ll continue adding more carbs to your diet, little by little. This stage is about fine-tuning your diet so you can eventually focus on maintaining your weight loss. This is the final stretch before maintaining lifelong Atkins low-carb #goals.

✅ Acceptable Foods: the above + additional fruits, starchy veggies, grains

In Phase 4, the Lifetime Maintenance Phase, you will reach your ‘goal’ weight, as well as transition to a permanent way of eating. This is not so much a ‘phase’ as it is an actual lifestyle. Adjust, tweak, and experiment as needed, while maintaining in-range blood sugars and goal weights!

✅ Acceptable Foods: all of the above

Get Started

Go for it! Run any questions by your One Drop | Expert or endo; otherwise, get started with your Atkins diet at any time at The crux: remember to avoid carbs above all else, and enjoy protein and fats until full. 😋


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Low-Carb: What is it and how can it help me?

It’s not all fat & games (but fat does play a role!)

You may have heard a thing or two recently about low-carb diets. More and more news articles are popping up online and on TV, both for and against, doing the low-carb thing. With so many different cooks in the kitchen, the low-carb thing can be confusing.

But low-carb diets are exactly what they say they are: diets low in carbohydrate intake. They limit foods with carbohydrates (like pasta, bread, cereal, rice, potatoes, crackers, chips) and, instead, promote foods high in protein and fat (like nuts, fish, eggs, meat, seeds, vegetables). Technically, that does mean more bacon and butter. 🥓 Who’s in?

Why all the carb fuss?

Because: blood sugar. It’s that simple. Carbs, as wonderfully delicious as they are, increase blood sugar when consumed. Carbohydrates, along with sugar, will have the biggest, and possibly most detrimental, affect on blood glucose. All carbs raise blood sugar in some form or fashion; upon consumption, they immediately break down into glucose in your bloodstream. And the more glucose we have in our bloodstream, the higher our blood glucose levels, the worse we feel, and the higher our risk for serious complications.

How does low-carb help with diabetes?

Low-carb can be beneficial to absolutely everyone. But for those of us living with diabetes specifically, a lifestyle low in carbohydrates can truly be a lifesaver. Going (and staying) low-carb keeps blood sugars significantly more in-range; it means less insulin required and eliminates the yo-yo-ing we so often experience when sugars rise after eating carbs and we over-correct (and then over-correct by eating too much to over-correct the initial over-correction!).

Once you really get started on low-carb, you will be amazed at how well you’re able to maintain steady blood glucose levels. Not only that, but you’ll find you’re less hungry (weight loss!), and you might even notice a increased feeling of overall well-being (fewer blood sugar swings = fewer mood swings!). It all goes so hand-in-hand.

And if all of the above is still not enough, check out a few low-carb study findings here, here, herehere, and here to see just how beneficial limiting carbs can be.

📢 PSST! Don’t miss the One Drop Guide to Carbohydrates for a detailed breakdown on carbs. 👇

One Drop Guide to Carbohydrates!

What are my options?

There are tons of different low-carb options out there, so find one that works for YOU! This is not a one-size-fits-all deal. It’s a find-what-works-for-you mentality! In the next few weeks, we’ll be giving you the rundown on:

Atkins Diet

Paleo Diet

Ketogenic Diet

Dr. Bernstein Diet

Low-Glycemic Diet

South Beach Diet

And, of course, before getting on any low-carb diet plan, be sure you talk to your healthcare team (or One Drop | Expert) to discuss a game plan. Then, let us know which one you decide and how it works for you!

Go Nuts With These Nut Butters!

Spoons at the ready

In case you’ve been missing out on the craze, nut butters are SUPER. They’re a super food, and super delicious. Seed and nut butters naturally contain major health benefits: protein, fiber, healthy fats, and vitamins. Each spread has different, naturally beneficial qualities. But overall, these butters can help with heart health, reduce the risk of heart disease and type 2 diabetes, lower bad cholesterol, and even lower the risk of obesity despite the high fat content – nuts, right?!

These days, there are lots of nut butters to choose from. Certain varieties are higher in protein and fiber, while others contain more carbohydrates and sugars. When choosing a nut butter, it’s important to pick one that that takes a minimalist approach. Meaning, the fewer the ingredients, the better 🙂 Here are some of our favorites, with a look at their specific health perks! Also important to keep in mind: all the butters listed below are super low-carb and low-sugar.


Indian Eats: Dining Out Tips + Low-Carb Recipes!


Staple Indian foods like rice, whole-wheat flour, and lentils are delicious, but alarmingly high-carb. A meal of naan, jalebi, and pakora may be mouth watering, but this classic Indian fare can have a major impact on your blood glucose. Don’t worry! You don’t have to part ways with your favorite Indian restaurant. Just keep these tips in mind when scanning the menu — you’ll enjoy the flavors of Indian cuisine without seeing your sugars climb.


Forget Fried Food

Indian appetizers, like samosas, are often fried. Instead, of veggie samosas (pastries), try shahi paneer — a homemade cheese in curried tomato sauce. Hungry for more? Grilled meat, seafood, or vegetable kababs are awesome app choices. Substitute mulligatawny for a bowl of chicken shorba — a lower carb soup of chicken, garlic, ginger & other spices. 

When choosing a main dish, avoid words like “crispy” or “padoka” (tempura battered & fried). Look for “tandoori”. Tandoori-style items are cooked in a tandoor (metal or clay oven). Typically, tandoori chicken is marinated in a combination of healthy spices and baked to perfection. Look out for tandoori fish and vegetable options too! Ask your serve how dishes are prepared if the menu is unclear. 


Skip Starches & Added Sugars

Indian meals often include roti and many traditional dishes are built upon starches. Bounce on the bread. Pass on the potatoes. Refuse the rice. When ordering an entrée, ask to substitute extra veggies for the starch base.

Sauces and curries are delicious but often high carb. Avoid sabotaging an otherwise healthy Indian dish by pairing it with raita, a cucumber yogurt sauce (<4 carbs per serving). Or order a slightly higher fat/sugar sauce on the side. Portion control is key. All you need is a few tablespoons — a little flavor goes a long way!


Get Your Greens

Properly cooked vegetables are low in carbs but high in fiber & nutrients. Start with a traditional Indian salad. Most use fresh ingredients like raw onion, cucumber, coriander, and lemon. Then, look for other veggie-based dishes:

○ Achari Gobhi (Cauliflower in Mustard Sauce)

○ Palak Paneer (Cheese & Spinach)

○ Bhindi Ki Sabzi (Stir-Fried Okra)


Say Yes to Spice

Spices are one of the best ways to add excitement to a dish without increasing calories (or carbs). Indian cooking uses turmeric, black pepper, cardamom, clove, and more! All of which have medicinal properties and tons of flavor. Chilies add heat to a dish but can easily be omitted.


Cook Your Own!

Indian restaurant menus definitely include diabetes-friendly options, but there are still diet landmines in the mix. No need to second-guess your order when you’re the one cooking🍴Check out these low-carb Indian recipes, and get in the kitchen!






Diabetes & Eye Care: Keep Your Vision Sharp

We’ve had huge advancements in eye care.

Thanks to new diabetes medications and devices, it has become easier than ever to improve our diabetes control and reduce the chances of developing severe eye complications.

Additionally, new cutting edge eye tests and treatments have played a major role in the decrease of diabetes retinopathy.

So much so, that the American Diabetes Association has published its first position statement on the subject in 15 years. The position statement recognizes that “diabetic retinopathy diagnostic assessment and treatment options have improved dramatically”. It also emphasizes the importance of controlling glucose, blood pressure, and lipid levels to minimize the risk of developing diabetic retinopathy and of reducing its progression.

It’s easy to keep an eye on your eyes. Here’s how to make eye care a part of your daily routine.

6 tips to help you keep your eyes healthy and avoid complications related to diabetes.  

1. Schedule regular checkups.

Make an appointment with your eye doctor at least once a year. It is much easier to find and treat problems early with regular monitoring. Regular tests like dilating the pupil will help your doctor view the blood vessels in your eye and check for damage. Also, talk to your doctor about eye care specific to your needs – contacts lenses, eye drops, glasses, etc.

2. Check blood sugars often.

Maintaining your blood glucoses will help prevent damage to the tiny blood vessels in your eyes. An A1c test can help you gauge what your average blood glucose is; aim for 7️⃣% or below.

3. Manage your blood pressure.

High blood pressure alone can cause eye problems. If you have high blood pressure ⬆️↗️ and diabetes, talk to your doctor about ways to reduce your blood pressure (medication, diet, exercise). Also be sure to have your blood pressure checked regularly. For most people, it should be 140/80 or lower.

4. Check your cholesterol levels.

Get your cholesterol checked regularly. High levels of “bad” LDL are linked to blood vessel damage. Boost “good” HDL cholesterol by eating heart healthy foods, cutting out trans fats and exercising regularly. Talk to your doctor about ways you can better control your cholesterol levels. ❤️

5. Get moving.

Exercise helps you control your blood glucose, shed pounds and manage your blood pressure. ‍Talk to your doctor about a workout plan that is best for you.

6. Taste the rainbow.

A healthy diet filled with colorful foods will help you maintain or lose weight, reduce blood pressure and provide your body with essential nutrients and vitamins. Try to incorporate dark leafy greens, organic eggs (especially the yolks), fatty fish like salmon, fruits high in vitamin C and almonds into your diet. Avoid excessive carbs, this can result in high insulin levels and can disturb eyeball growth.

Let’s Taco Bout Low-Carb Tacos


There’s no reason to reserve tacos for Tuesdays only! Whatever day of the week it is, you can (and should!) enjoy tacos. Taco fillings like ground beef, grilled veggies, cheese, and sour cream are low-carb staples. Unfortunately, a shell or tortilla ups the carb count — and your blood sugar. But with these creative recipes, you can enjoy tacos any of day of the week without the carb overload.  ¡Delicioso!

Lettuce Wrap

Move over, sad salad. Swaddle any type of protein or veggie medley in large, sturdy lettuce leaves. Voila! You’ve got a taco with a stellar nutritional profile. Our picks? Butter lettuce and romaine leaves.


Cheese Shell

Melt and brown cheese, then let it cool to form a crispy shell. Pick from any variety of low-carb cheeses — provolone, parmesan, or cheddar will compliment most fillings.


Bacon Shell

More like baecon. Yum! Bacon adds a smoky flavor to tacos (or literally anything) without increasing the carb count. Weave, bake & shape bacon slices to make the taco shell of your dreams. Just make sure you pick a brand that doesn’t have added sugar, including maple or honey.


Vegetable Tortilla

Soft tortillas can be equally delicious — and carb-filled. A standard flour tortilla has 25 grams of carbohydrates. A vegetable and egg-based alternative has 1/3 of the carbs. Use your imagination and experiment with adding spices to match whatever you’re filling it with.


Other Alternatives

You don’t have to reinvent the tortilla. Check out these other low-carb ways to enjoy traditional taco flavors.




Celebrate Yom Kippur Safely: Fasting with Diabetes

One of the holiest days of the Jewish year is fast approaching. On September 29, people around the world will celebrate Yom Kippur by participating in a 25-hour fast. For people with diabetes, fasting from sundown to sundown can be challenging, and even dangerous. But with proper planning and precautions, Yom Kippur can be celebrated safely. 

Consult Your Doctor

Although fasting is an important part of Yom Kippur, the Torah urges observers to prioritize their health. People are exempt from fasting if doing so puts their health at risk. Prior to beginning your fast, please consult your doctor to discuss your fasting plan and possible risks.

Hydrate, Hydrate, Hydrate!

During the fast, you will be limited to a “cheekful” of liquid at a time. For the average person, this is only slightly more than 1 fluid ounce. Avoid caffeinated drinks prior to fasting and drink plenty of water before sundown on September 29th.

Test Your Sugars

Keep your One Drop | Chrome handy and be diligent about testing your blood glucose! Checking blood sugar will not break a fast. It is very important to monitor your levels. Be on the lookout for hypoglycemia (BG <70mg/dl). Nothing is more important than your health! If your sugars fall too low, please treat appropriately with glucose tabs and/or other appropriate medical care. 

Continue to Medicate

The Torah allows people to swallow medicines in tablet, capsule, or liquid form.  Please continue to take your medications, including insulin, as needed during your fast. *Talk to your healthcare provider prior to Yom Kippur to discuss appropriate dosage and how your diabetes medicines may need to change during your fast.*

Safely Break the Fast

Many people break their fast with bagels, kugel, and other high carb foods. People with diabetes should be very mindful of their first meal. Load up on protein and vegetables rather than carbohydrates to prevent hyperglycemia. As always, test your blood sugar before and after eating and dose your medication (i.e., insulin) appropriately.

Here are some delicious, low-carb items to include in your Yom Kippur Break Fast spread:


yom kippur

yom kippur

yom kippur

G’mar Hatima Tova! One Drop wishes you an easy fast 😊



Products We Love: KNOW Foods

KNOW foods

Saying yes to cookies & bread usually means saying yes to carbs & added sugars. Not with KNOW™ Foods! This line of natural, non-GMO products are full of taste but free of:

✘ Gluten

✘ Grains & Wheat

✘ Dairy

✘ Soy

✘ Peanuts

✘ Preservatives

✘ Added sugars

The Ingredients

So what are they made of? KNOW™ products are packed with SUPER FOODS 🌟 chia, flax, coconut, almonds & egg whites. The sweeter items have their own secret sauce: Allulose. Maybe you’ve heard of it, maybe you haven’t. Either way, you should know how incredibly awesome it is: it’s all-natural (think: comes from figs, raisins) and is absolutely, unbelievably, incredibly awesome for blood sugar stability, which we totally noticed.

KNOW foods

KNOW™ Foods are preservative-free & must be kept cool 😎 Pop your breads & other goodies in the fridge or freezer.

The Glycemic Index

The glycemic index (GI) measures how quickly and to what degree a carbohydrate-containing food raises blood glucose (BG). People with diabetes should pack their diet with low GI foods (55 or less). Unlike conventional breads and snacks, KNOW™ Foods is low GI. Even their bread is <10. That’s a lower GI than asparagus!

The Verdict

Great! KNOW™ Foods won’t spike blood sugar… but how do they taste? We put our One Drop taste buds to the test — they were not disappointed!

There are a TON of products to choose from! We tried everything from KNOW™ Foods buns & breadsticks to cookies & doughnuts. The following were some of our favorites:


These chocolate crepes were delicious! We quickly heated them in a pan and topped with low-carb feta cheese. Drizzled with peanut butter, then added almonds for fiber & crunch.

KNOW foods


What better way to start your morning than with waffles? The chocolate chip variety are high in protein (12 grams!) and pair deliciously with tangy Greek yogurt .

“Belgian style waffles without the guilt. Awesome!”

– Kai P.

Chocolate Chip Cookie

Our resident cookie expert, Mary Elizabeth, was skeptical of these ginormous cookies. Each cookie is individually packaged and weighs in at 1/3 of a pound and 48g carbs! The net carbs, though, are much lower: 4g per cookie! Additionally, that oh-so-special sweetener Allulose basically equates the sugar value to null. This cookie is pure magic 🙌

“My One Drop | Chrome read 160 mg/dL before I started eating. I gave myself 2.8 units of insulin and waited 20 minutes. It took me an hour to eat the cookie. To my surprise, my final BG was 107 mg/dL … and dropping! KNOW™ Foods really is low GI!”

– Mary Elizabeth

Low impact, filling and full of fiber & flavor. These cookies are a One Drop favorite 🍪

KNOW foods


Double chocolate means doubly delicious. These cupcakes are super moist! Pair perfectly with a cold glass of almond milk or mix into guilt-free ice cream.

Not a fan of sweets?

We also give KNOW™ Foods wraps and and thins two thumbs up.

“These wraps are so good — and only 100 calories! I put shredded chicken and veggies in mine. Cheese quesadillas are next!”

– Jenn S.

KNOW foods

“I love the herb flavor! The thins are super crunchy and sturdy enough to scoop up hummus.”

– Andrea

Want to try it out for yourself?

Check out the website: and use code ONEDROP10 to save 10% off your order!

NOTE: We write these reviews to highlight products we like that help support a healthy lifestyle. We do this as service to our users. We are not paid for any reviews, & we do not accept payment for any products we review.