6 Best Carb Sources for People with Diabetes

We’re pretty well known around here for boldly proclaiming that sugar is not evil (and we stand by it!), but when you have diabetes, carbs really can seem like the devil.

As a diabetic, you’ve probably been told that a lower carbohydrate diet is your best option… and depending on your source, what “low carb” means varies widely.

Low-carb and Keto diets have come under the spotlight recently and have been recommended in a lot of diet spaces as good options for people with type 2 diabetes.

But, a recent study suggests that low-carb dieting is only effective in the short term and doesn’t provide any value over a high-carb diet in the long run.

While this new research doesn’t mean you should run out and eat a package of Oreos, there are a wide variety of carbohydrates that can be a part of a healthy diet that keeps your blood sugar in check.

Now, when it comes to choosing your carb sources, you need to be careful as some foods are inherently better than others.

But which carbs are better than others? The key to this distinction is the glycemic index.

​The Glycemic Index

Foods that contain carbohydrates have a glycemic index. This is the measure of how that individual food impacts your blood sugar levels two hours after ingestion.

The glycemic index can’t 100% accurately predict how a given food is going to impact a person, but it’s a valuable tool to give general recommendations, as well as assess the insulin response burden of a given food across a sample of people.

A carb source with a low glycemic index takes your body more time to break down, so your blood sugar levels will rise and fall gradually.

On the other hand, certain foods have a very high glycemic index. They force a great insulin response from your body, get broken down quickly and usually result in a spike of energy levels, followed by a crash.

The research here is a bit scarce, but the research that is available agrees that eating foods with low to moderate GI is much better for general health and management of diabetes (1, 2, 3).

Without further ado, here are the six best carb sources for people with diabetes.

1. Plain Greek Yogurt

We are starting off easy. Although Greek yogurt doesn’t contain tons of carbs, it’s one of the best dairy choices for people with diabetes.

It has been shown to help manage blood sugar levels (1, 2) and some research even suggests that it can reduce the risk of cardiovascular disease (1, 2).

Furthermore, Greek yogurt has been shown to have promising effects on hunger control and body composition (1, 2).

Not only does it provide you with much-needed calcium, but it also contains lots of protein, which helps with satiety and calorie control. Also, each serving of Greek yogurt contains as little as 6 grams of digestible carbs.

2. Squash

Squash is one of the healthiest fruits out there.

(Or is it a vegetable? I’ll have to get back to you on that.)

It comes in many shapes, sizes, and colors. There are two main varieties:

Winter squash: it has a hard shell and includes butternut squash, spaghetti squash, acorn squash and pumpkin.

Summer squash: it has a soft shell that can be eaten and includes green and yellow zucchini, yellow squash, and pattypan squash.

Both varieties are very healthy and are filled with antioxidants. And although the human research is a bit limited so far, animal research is very promising.

In this rodent study, squash extract elicited anti-obesity effects through inhibition of lipid synthesis and acceleration of fatty acid breakdown.

In this human study, the subjects (people with type 2 diabetes) were given an extract of the winter squash Cucurbita Ficifolia experienced a significant decrease in blood glucose levels.

It’s worth pointing out that winter squash generally contains more carbs than summer squash and you need to keep that in mind when adjusting your portions.

3. Strawberries

Strawberries make a great snack. They are delicious, low on calories, and jam-packed with nutrients.

A serving of strawberries contains 50 calories and only 11 grams of carbs (3 of which are fiber).

They are filled with antioxidants called anthocyanins (which also give them their red color). These antioxidants have been shown to keep blood sugar levels stable and to reduce the risk of heart disease in patients with type 2 diabetes (1, 2, 3).

4. Oatmeal

To be clear:

When I say ‘oatmeal,’ I mean the old-fashioned, steel-cut version without the added sugars that are found in the instant packets.

Oatmeal delivers a good amount of fiber, slow-digesting carbs, and protein, making for a great carb source for people with diabetes.

Some research also suggests that oatmeal can lower bad (LDL) cholesterol, reduce blood sugar and insulin response after a meal, reduce the risk of coronary disease, and ward against the development of cancer and atherosclerosis (1, 2).

Here’s an idea for preparing tasty oatmeal:

Mix your oats with some water, berries, and cinnamon in a microwave-friendly bowl. Stir it up nicely and cook in the microwave until the oats soak up the water (usually between 1.5 and 3 minutes).

Take the oatmeal out, let it cool for two to three minutes, add some greek yogurt and stir again before eating.

5. Sweet Potatoes

Although sweet potatoes don’t differ that much from the white variety, they are digested more slowly which leads to a more gradual rise and a decline in blood sugar levels.

This means that you won’t experience sudden spikes and crashes in energy levels throughout the day.

Sweet potatoes also pack a good amount of fiber in each serving: 4 grams.

But it doesn’t stop there: not only are sweet potatoes tasty and slow-digesting, but they are also jam-packed with vitamin A, vitamin B5, B6, niacin, thiamin, and riboflavin.

Vitamin A is often referred to as an ‘antioxidant powerhouse’ with benefits linked to slower aging, cancer prevention, and good eyesight.

B6 vitamins help break down homocysteine, a substance that has been shown to contribute to the hardening of arteries and blood vessels.

Their orange color comes from the fact that sweet potatoes are high in carotenoids, which have been shown to have beneficial effects on eyesight and lower oxidative stress (1, 2).

6. Nuts

Nuts are some of the most nutritious and balanced foods out there. They are filled with fiber, healthy fats, protein, and most have low to moderate amounts of carbs in each serving.

They are also delicious, take longer for the body to break down and absorb, and are excellent for hunger control and weight loss.

Now, people with diabetes (type 2, in particular) are often shown to have chronically elevated levels of insulin. This is not only linked to obesity but is believed to also contribute to the development of other serious diseases such as Alzheimer’s and even cancer (1, 2).

And this is where nuts come in to save the day:

Research has shown that regular consumption of nuts can reduce inflammation, keep blood sugar levels in check and lower bad cholesterol levels (​​​1, ​2, ​3).

​Conclusion

Don’t fall into the low-carb trap just because you heard it might be beneficial for managing your diabetes… make sure you do your research first.

Different carbohydrate sources provide numerous health benefits, you just need to think about what you are eating and note how it affects your body and your blood sugar.

With a little practice, the IIFYM lifestyle can not only help you take control of your nutrition and eating habits, it can also help you manage your diabetes through conscious food choices.

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7 Best Macro-Friendly Vegan Protein Sources

So you’re rummaging your cabinets, flipping through recipe books, googling all the words and calling up your grandma wondering what you can do to get more protein in your diet.

We get it and we’re here to help.

Protein is important for optimal health, it is vital for muscle growth, muscle strength, weight loss, and it is critical in many of your body’s biochemical functions. When people think protein they tend to think meat, but there’s a whole universe of other vegetarian and vegan protein sources out there that can be excellent to help keep you full, build muscle and help with weight loss.

Whether you’re vegan, vegetarian, proud meat eater, or anywhere in the middle, these seven healthy and delicious vegan protein sources can help spice up your kitchen and keep your protein macros on point.

​Seitan / Wheat Meat (pictured above)

Vegetarians and vegans cherish this plant-based meat substitute. Seitan comes from gluten, a protein found in abundance in wheat, rye, and others crops of that family. Cooked seitan is often referred to as “wheat meat” due to how striking the resemblance in texture and appearance is to animal meat.

You can get up to 24.8 grams of protein in every 100 grams of seitan, making it one of the richest sources of plant-based protein. It’s also rich in selenium as well as small amounts of phosphorus, calcium, and iron. Seitan can be bought at most health food stores or homemade using wheat gluten.

If you’re looking for the look and feel of meat, seitan is for you. However, seitan is not suitable for people with gluten sensitivity or celiac disease.

Macros per 100 grams: 24.8 g protein, 4.4 g carbs, 1.8 g fat

Quinoa

This plant is gluten-free and is a complete protein providing all nine essential amino acids, unlike some nut and bean protein sources. Quinoa is a pseudo-cereal of the amaranth family which flowers… unlike grasses that bear other cereal grains.

A cooked cup of quinoa delivers 8.1 grams of protein. In addition to protein, it also provides complex carbs, fiber, magnesium, manganese, iron, and phosphorus. In fact, scientists are trying to grow quinoa in space because of the high amount of protein and other nutrients it delivers.

Macros per cup: 8.1 g protein, 39.4 g carbs, 3.6 g fat

Soy

Soy is protein made from the soybean that has been adapted into many common foods like soy milk and tofu.

Soy milk is a popular substitute for cow's milk and provides 7 grams of protein per cup. It can also deliver adequate amounts of vitamin D, vitamin B12, and calcium if you buy the fortified brand. Soy milk can also be used to cook and bake a wide range of recipes.

Tofu is often used to provide texture and nutrients, and is best marinated, seasoned, or cooked into the flavor of the dish. Tofu can provide 10.1 grams of protein for every 100 grams and contains calcium, potassium, and iron.

Keep an eye out for other soy protein sources at the grocery store. Other common ​uses of soy protein include: soy protein powder in smoothies, mixing soy nuts into a trail mix, and soy-based cheese alternatives.

Macros per cup (243g) of soy milk: 7 g protein, 4 g carbs, 4 g fat

Macros per 100 grams tofu: 10.1 g protein, 2.5 g carbs, 5.1 g fat

Green Peas

Green peas deliver much more than protein. A cooked cup provides about eight grams of protein as well as vitamins A, C, K, folate, manganese, and thiamine… plus over 25 percent of the recommended daily fiber requirement.

Green peas are also rich in copper, magnesium, phosphorus, and zinc. They are delicious added to salads, soups, stir fry, or as a simple side with a variety of meals.

Macros per cup (150g): 7.9 g protein, 21 g carbs, .6 g fat

Lentils

Lentils are also an excellent source of protein as a cooked cup provides 17.9 grams of protein and about 50 percent of your daily requirement of fiber.

Lentils are packed with antioxidants and phytochemicals that enhance overall health and are also high in folate, iron, and manganese. They are often used in soups and stews, but consider adding them to a salad or puree into lentil hummus. If that still didn’t sell you, research suggests that lentils may help protect against some types of cancer and reduce the risk of diabetes and heart disease.

Macros per cooked cup (75g): 17.9 g protein, 39.9 g carbs, .8 g fat

Beans

Did you know that each cup of kidney beans contains about 14 grams of protein?

All varieties of beans are rich in protein, including white, black, kidney and pinto beans. They are also rich in complex carbs, fiber, folate, iron, potassium, manganese, and several health-benefitting plant compounds.

Can you think of a savory meal that wouldn’t benefit from having beans? We love them in and on all sorts of tacos, stews, soups, salads, dips, and whatever else we’re making. Research has linked diets high in beans and other legumes with lower blood pressure, reduced belly fat, and decreased cholesterol and blood sugar levels.

Macros per cup of kidney beans (177g): 14 g protein, 42 g carbs, 1 g fat

Chickpeas (Garbanzo Beans)

Also coming in at 14 grams of protein per cup, chickpeas are deliciously found in a variety of foods including hummus, falafel, curries, and even popped like popcorn. This Mediterranean legume can come in a variety of colors allowing you to brighten up your meal’s color palette while offering calcium, magnesium, phosphorus, potassium, sodium, zinc, and iron.

They’re also excellent at helping you feel full… the 22 grams of fiber per cup in chickpeas will keep you satisfied until your next mealtime comes around.

Macros per cup (165g): 14 g protein, 40 g carbs, 2 g fat

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What is Total Daily Energy Expenditure (TDEE)… and why is it important?

What is TDEE?

TDEE is an acronym for Total Daily Energy Expenditure. It represents an estimated total of the calories your body burns for energy each day. TDEE is an essential factor if you are trying to lose weight or gain weight because the two are basically about the deficit between your calorie intake and calorie expenditure.

Because every individual has a unique set of genes, in addition to gender, age, and weight, we all have distinct TDEEs. If you are trying to gain muscle mass, lose weight, or maintain your current body weight, it's important that you understand the effect of TDEE on your goal and how to calculate it.

For somebody aiming to lose some pounds, your target is to make your calorie intake less than calorie burn, i.e., eat below your TDEE. And if you are training to be the next Mr. Olympia, you need to eat above your TDEE so your body can get the nutrients it needs to make you bigger and stronger. But if you are okay with your current body, all you have to do is calculate your TDEE and keep your calorie intake close to that figure.

The challenge is how to calculate that number.

​How to Calculate Your TDEE

You can calculate your TDEE using different formulas, but almost all of them are confusing and inaccurate. When calculating your TDEE, you first have to know your basal metabolic rate (BMR), level of activity, and daily food intake. The BMR is the number of calories you need to perform metabolic activities like respiration, digestion, and circulation. All you have to do to determine your TDEE is multiply your BMR by your level of activity.

You can use our TDEE calculator right here. We also have a BMR calculator right here.

But for those of you who want to know how the math works… read on!

​Mifflin-St. Jeor Equation

According to the American Dietetic Association, the most reliable formula for calculating TDEE is the Mifflin-St. Jeor Equation.

Mifflin-St. Jeor Equation for Male TDEE

Step 1

BMR = (Height in centimeters x 6.25) + (Weight in kg x 9.99) - (Age x 4.92) + 5.

Step 2

Total Daily Energy Expenditure (TDEE) = BMR X Activity level

Levels of Activity

Sedentary (BMR x 1.2), Lightly Active (BMR x 1.375), Moderately Active (BMR x 1.55), Very Active (BMR x 1.725) and Extremely Active (BMR x 1.9)

Mifflin-St. Jeor Equation for Female TDEE

Step 1

BMR = (Height in centimeters x 6.25) + (Weight in kg x 9.99) - (Age x 4.92) -161

Step 2

TDEE = BMR x Activity level

Levels of Activity

Sedentary (BMR x 1.1), Lightly Active (BMR x 1.275), Moderately Active (BMR x 1.35), Very Active (BMR x 1.525)

​Calculating Your Lifestyle

After calculating your BMR, you have to calculate your Activity Level based on your lifestyle. Now, this is where many people get it wrong when calculating their TDEE. People tend to overestimate their activity levels, and this results in TDEE figures that are way off the mark, considering that the TDEE is an estimate in the first place.

To avoid this pitfall, it’s better to choose the lesser of the activity level which you think you belong to. That means if you believe you are Moderately Active, go for Lightly Active when calculating your TDEE to avoid overestimation errors.

Once you have your TDEE, you can use it to help maximize the effect of your diet and workout programs. If you want to lose weight, reduce your calorie intake by 15-20% less than your TDEE. If you want to bulk up, increase calorie intake by 10-15% to pack on more muscle mass.

And when you’re ready to take it to the next level, remember that TDEE is just one part of the formula used by the IIFYM Macro Calculator, which calculates the macronutrient ratios that will help you meet your goals as quickly as possible.

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