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

indian

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!

indian

indian

indian

indian

indian

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.

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:

 

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yom kippur

yom kippur

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

 

 

Back to School: ABCs of Diabetes

back to school

Stressed about September? Don’t be! Sending children with diabetes back to school can be as simple as ABC. With a little bit of planning and a lot of communication, your little one can safely enjoy the school year.

Assemble diabetes supplies

Low Box

A “Low Box” is a container of diabetes supplies and instructions to help bring your child’s blood glucose levels into range. Create and deliver a kit to your child’s classroom and other places frequently visited during the school day (i.e., library, gymnasium). Use a pencil box or similarly sized container and label appropriately (“Mary Elizabeth’s Low Box”). Kits should include everything needed to treat low blood sugar, plus general diabetes backup supplies:

Description of your child’s hypoglycemia symptoms (“Mary Elizabeth gets pale and starts to shake.“)

Clear & concise instructions for how to test and treat low

Instructions for emergency situations (“If Mary Elizabeth loses consciousness, call 911 and alert the nurse to get an injection.”)

 One Drop | Chrome (or other glucometer) & test strips

Glucose tablets

Juice boxes (≥15 carbs) & snacks (granola bars, crackers)

Emergency glucagon

School Nurse Supplies

In addition to the supplies listed above, the school nurse should be equipped with:

  • Refrigerated insulin (short + long-acting) & syringes
  • Insulin pump supplies (infusion sets, alcohol pads, etc.)
  • Extra test strips & lancets
  • Emergency glucagon

Mobile Monitoring

Make sure your child pairs their One Drop | Chrome and One Drop | Mobile app to track their BG. Download the app on your phone and use their account login to monitor their highs and lows throughout the school day.

Build your DMMP

Work with your doctor to build a Diabetes Medical Management Program (DMMP) that details your child’s diabetes management and treatment. This document should be reviewed by any staff who may be responsible for your child during or after the school day. According to the CDC , your DMMP should include:

 Target blood sugar range

 Your child’s diabetes competency (Do they need help checking their blood sugar?)

 Your child’s specific hypoglycemia (low blood sugar) and hyperglycemia (high blood sugar) symptoms

 How to treat hypoglycemia and hyperglycemia

 Insulin and other medication used

 Meal and snack plans, including for special events

 How to manage physical activity/sports

The DMMP is specific to your child’s daily needs and routines. These things change! Make sure you update your DMMP each year, or when treatment changes. Download a sample DMMP here.

Create your 504 plan

A 504 plan safeguards your child from discrimination on the basis of their diabetes (as stated in Section 504 of the Rehabilitation Act of 1973) and outlines steps your school will take to keep your child medically safe. All plans should:

  • Specify services and modifications needed by students with diabetes
  • Require school staff to recognize hypoglycemia and hyperglycemia and respond in a way that follows your child’s DMMP
  • Be individualized to the specific needs, abilities, and medical condition of your child

You can down a sample 504 Plan here. Available in Spanish here.

Your school may prefer to use their own 504 Plan form. That’s fine! Just make sure it contains appropriate language. The content you include to state your child’s diabetes care needs is what matters 

Quick and Easy Snacks (10 Carbs or Less!)

low carb snacks

Truth: low carb snacks are some of the tastiest and most filling out there. Science shows that gram for gram, protein and fat tend to be more filling than carbohydrates. And don’t forget about fiber-rich veggies! They also keep your tummy happy for longer, because they digest slower than refined carbohydrates like pasta or white rice.

This comes as no surprise to us — we love our tasty low-carb foods! (And we know all about choosing carbs wisely to avoid big blood sugar spikes 😉)

Check out our list of quick and delicious low carb snacks that will fill you up and keep your blood sugar down.

10 Tasty Low Carb Snacks

Avocado, cheese, deli meat, eggs, lox, olives, peanut butter, pickles, and yogurt — eat up! (Did we mention they’re all under 10 carbs per serving!?)

low carb snacks

low carb snacks

low carb snacks

low carb snacks

low carb snacks

low carb snacks

low carb snacks

low carb snacks

low carb snacks

low carb snacks

Want to learn more about staying low carb? Check out our One Drop Guide to Carbohydrates!

One Drop Guide to Carbohydrates!

Are carbohydrates the enemy? Before you stop eating carbs altogether, learn how they can fit into diabetes management.  Use our One Drop Guide to Carbohydrates to learn how our bodies process carbs, how they impact blood sugar levels, and what carbs are best to eat. Bon appétit!

One Drop Guide to Carbohydrates

One Drop Guide to Carbohydrates

 

For some amazing low carb recipes, check out our other posts:

40+ Mouth-Watering, Finger-Licking Low-Carb Foods

No Carbs, No Problem: Sushi, Sandwiches and More!

Walking Your Way to Better Health

walking

You don’t need to rearrange your schedule or buy a gym membership to get fit. Walking is a free and easy way to boost your energy, improve your health, and combat diabetes.

Benefits of Walking

A simple 20 minute walk each day can provide major physical and mental benefits!

👟Stress reduction

👟Increased cognitive function

👟Mental clarity

👟Blood pressure stabilization

👟Decreased risk of heart disease & stroke

👟Improved cholesterol levels (↑ HDL ↓ LDL)

👟Joint health & bone alignment

How can walking help my diabetes?

Successful diabetes management is possible with strategic diet and proper exercise. Walking is a convenient form of exercise that is not metabolically demanding — meaning, no fear of hypoglycemia mid-workout. Walking lowers blood glucose levels and can optimize your body’s ability to use insulin. Furthermore, walking can help you slim down. Losing as little as 5% of your body weight can help boost insulin sensitivity and improve BG control.

Getting Started

Starting something new can feel daunting. But there are many effortless ways to incorporate walking into your daily routine.

Find Time

Add walking to your morning commute by getting off at an earlier bus or subway stop. Use your lunch break to get outside. Choose parking spots that are furtherer away. Take a quick stroll after dinner to aid digestion and add to your daily step count.

Bring a friend

walking

Research shows walking with others boosts the health benefits mentioned above. Plus group support will keep you accountable, therefore more likely to stick to your health and fitness goals. So, grab a friend or join walking group near you to chat and workout at the same time!

Pay Attention to Posture

Step 1. Gently relax your shoulders down.

TIP: Shrug your shoulders up and back, then let them fall back down.

Step 2. Lift your chest.

Step 3. Keep your gaze looking forward and avoid looking down.

Step 4. Allow your head to “float”.

TIP:  Imagine there is a balloon attached to the crown of your head that is lightly lifting it upwards.

Step 5. Engage your core.

TIP: Act as if someone is about to punch you in the stomach. Brace your stomach for impact in stead of sucking it in.

Have happy feet

The wrong shoes can decrease stability and cause discomfort, as a result you’ll miss out on future walks. There’s not need to break the bank. Rather, you can find reasonably priced sneakers that provide support, cushioning, and the proper fit. Just make sure you replace them every 300-400 miles.

walking

Go Pro

Once you’ve incorporated walking into your daily routine, kick it up a notch! Pick up the pace with interval training or conquer those hills. Keep your body guessing by walking quickly for a shorter distance one day, and slower for a longer distance the next. These small changes can safely increase metabolic output and increase the health benefits of walking.

Challenge yourself to reach 10,000 steps per day! Learn how in our One Drop Guide: 10,000 Steps to Lower Blood Glucose. Lace up those shoes and let’s get moving!

PRO-TIP: How to use the new Notifications Inbox

Missed a notification? No problem!

Our new notification inbox stores them all for you. See your meds and glucose check reminders, motivational messages, and more. Just tap on the bell icon at the bottom of the home screen to see your notifications. *This feature is currently available on iOS devices only. 
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Here’s how to enable notifications from One Drop

Go to Settings in the One Drop app. You can find Settings by tapping on the gear in the upper right corner of the home screen. In Settings, tap Notifications & Permissions.

  • Customize your notifications using the toggles next to the options listed.

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If you haven’t ever enabled notifications before, tap Edit Notification Settings . You’ll be led to your phone Settings from here. Tap notifications. Then select the notifications you would like to receive by using the toggle next to each.

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Managing Your Diabetes During Ramadan

Ramadan has just begun, marking a period of fasting and religious focus for millions of Muslims around the world. For those participating, remember to talk to your healthcare provider about your diabetes and make sure that fasting is a safe option for you. You might need to modify your exercise, diet and medication routines to keep your blood sugars in range during this time of year.

Top 3 Things to Watch Out for During Ramadan

1. Low blood glucose (hypoglycemia) – The risk of blood glucose levels going too low is greatest in people taking insulin or certain diabetes pills. Limit physical activity during fasting hours and be more active after sunset. Talk with your healthcare provider to find out if your medicine puts you at risk for low blood glucose and discuss how to prevent it.

SYMPTOMS INCLUDE: shakiness, heart racing, sweats/chills, intense hunger, numbness/tingling, drowsiness, blurry vision, dizziness, difficulty concentrating, confusion, anxiety, nausea, and headache

2. High blood glucose (hyperglycemia) – While low blood glucose levels may happen during the day, after the fast is broken, there is a greater risk to overeat. Watch out for eating too many sweets and keep the portion sizes moderate. Even though Ramadan is known as a time of fasting, it is not uncommon for people to gain weight during this month, as in some families, every evening meal is a celebration.

SYMPTOMS INCLUDE: Dry mouth, increased thirst, hunger, fatigue (weak, tired feeling), nausea and vomiting, abdominal pain, shortness of breath, fruity-smelling breath, blurry vision, headache, dizziness

3. Dehydration – This is especially a problem during the longer and hotter summer days. Aim to drink lots of water and sugar-free and caffeine-free drinks frequently throughout the evening and before dawn.

SYMPTOMS INCLUDE: Dry mouth, increased thirst, fatigue (weak, tired feeling), very yellow urine, dry skin, headache, dizziness

 

Follow the above recommendations and enjoy the celebrations! As long as you remain mindful and take the appropriate precautions, you can enjoy a very happy and healthy Ramadan.