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    Eat & Beat Diabetes with Picture Perfect Weight Loss

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      5-ounce bagel

      400 calories

      0 grams fat

      0 grams fiber

      2-ounce cream cheese

      200 calories

      20 grams fat

      0 grams fiber

      TOTAL

      600 calories

      20 grams fat

      0 grams fiber

      20 grams bad fat = 4 pats butter

      vs.

      6 grams good fat = 1 teaspoon oil

      2 whole-grain pancakes

      150 calories

      3 grams fat

      5 grams fiber

      2 tablespoons sugar-free syrup

      10 calories

      0 grams fat

      0 grams fiber

      3 veggie sausage links

      90 calories

      3 grams fat

      3 grams fiber

      1 cup melon

      60 calories

      0 grams fat

      3 grams fiber

      TOTAL

      310 calories

      6 grams fat

      11 grams fiber

      VARIATIONS ON A CLASSIC

      The sandwich is perhaps the classic lunch—its variations limited only by the imagination. It’s also a perfect opportunity for the imagination to choose variations that can help you lose weight and prevent, fight or manage diabetes. Take a look.

      Get a load of the off-the-charts calorie count on this ham and cheese on a croissant and the simple egg salad on a bagel on the next page. Moreover, these calories come mostly in the form of refined carbohydrates, saturated fat and cholesterol—bad choices if you’re health-conscious, and especially if you want to manage your weight and fight diabetes.

      With roast beef on a roll and turkey on rye, you can manage to lower the calorie count because these sandwiches are somewhat lower in saturated fat and carbohydrates. But not that much—certainly not enough for weight management and fighting diabetes.

      We’ve slashed the calorie count with these two sandwiches—tuna salad (made with light mayo) on whole-wheat bread and veggie deli on light bread, both with lettuce and tomato, both delicious. But that’s not all. Both of these sandwiches are also made with ingredients found on the Beat Diabetes Pyramid and offer virtually no saturated fat and lots of fiber. The tuna salad gives you omega-3 fatty acids with your protein, while the veggie deli sandwich provides the extra added attraction of soy protein, which is just about the most powerful weapon you can find for heart health and against diabetes.

      For your weight and your health, these two Pyramid sandwiches are as good as it gets. They deserve the name “classics.”

      6 sandwiches—worst to best

      Ham and cheese on a croissant

      3½-ounce croissant

      390 calories

      3 ounces ham

      195 calories

      3 ounces American cheese

      300 calories

      TOTAL

      885 calories

      Egg salad on a bagel

      4-ounce bagel

      320 calories

      1 cup egg salad

      440 calories

      TOTAL

      760 calories

      Roast beef on a roll

      2½-ounce kaiser roll

      200 calories

      6 ounces roast beef

      390 calories

      1 tablespoon catsup

      15 calories

      TOTAL

      605 calories

      Turkey on rye

      2 slices rye bread

      160 calories

      6 ounces white-meat turkey

      300 calories

      1 tablespoon mayo

      100 calories

      TOTAL

      560 calories

      Light tuna salad on whole wheat

      with lettuce and tomato

      2 slices whole-wheat bread

      140 calories

      6 ounces tuna salad made with light mayo

      250 calories

      Lettuce and tomato

      5 calories

      TOTAL

      395 calories

      Veggie deli on light bread

      with lettuce and tomato

      2 slices light wheat bread

      80 calories

      6 ounces veggie deli

      180 calories

      Lettuce and tomato

      5 calories

      1 tablespoon mustard

      10 calories

      TOTAL

      275 calories

      BARGAIN SHOPPING

      With their endless possibilities for adding yet one more ingredient or condiment, soups are a real bargain—a great way to fill up deliciously on lots of healthy foods that are good sources of fiber and phytonutrients. But here, too, the choices you make are significant. Check out the four soups on the next page. All fill you with calories—mostly from refined carbohydrates and/or saturated fat—and all provide less than a single gram of fiber per serving. The soups on the bottom, however, are all Pyramid soups; they contain legumes and vegetables straight from the Beat Diabetes Pyramid, are low in refined carbohydrates and saturated fat, are virtually cholesterol-free and provide anywhere from 6 to 9 grams of fiber per serving.

      Bottom line: if you’re going for a bargain, shop carefully.

      New England clam chowder

      Cream of mushroom soup

      Seafood bisque

      Ramen noodle soup

      French onion soup

      Chicken rice soup

      Calories from refined carbs and/or saturated fat Less than 1 gram of fiber per serving

      Lentil soup

      Split pea soup

      Split pea soup

      Carrot-ginger soup

      Black bean soup

      Manhattan clam chowder

      Low in refined carbs and saturated fat 6–9 grams fiber per serving

      TUNA TODAY

      It’s the great lunch standby: a tuna salad sandwich. But if you choose wisely, you can turn the standby into the gold standard of diabetes-fighting lunches. Tuna salad on a baguette? High in calories, 1 gram of fiber, not that filling a lunch. Light-mayo tuna salad on whole wheat with sliced tomato? Just about half the calories, plus 10 grams of fiber, plus phytonutrients—a triple punch against weight gain and diabetes. Add a bowl of chunky vegetable soup for more fiber, and you still won’t come close to the calorie hit of the tuna on a baguette.

      Tuna on a baguette

      ¾ cup tuna salad

      330 calories

      5-ounce baguette

      400 calories

      TOTAL

      730 calories

      vs.

      Tuna salad on whole wheat

      ¾ cup tuna salad (with light mayo)

      225 calories

      2 slices whole-wheat bread

      140 calories

      2 slices tomato

      5 calories

      Bowl of chunky vegetable soup

      100 calories

      TOTAL

      470 calories

      HOT DOG!

      Grab a quick hot dog and what do you get? Calories and fat—and you’re still hungry. Here’s an alternative.

      A veggie frank on a light bun has the same taste and same condiments—at a third of the calories, no fat, with 3 grams of fiber. Still hungry? How about a baked potato with bean chili? Your total calorie count now equals the one quick hot dog, but you’re losing the fat and gaining plenty of fiber.

      Frankfurter

      180 calories

      17 grams fat

      0 grams fiber

      Bun

      120 calories

      0 grams fat

      0 grams fiber

      Mustard and relish

      10 calories

      0 grams fat

      0 grams fiber

      TOTAL

      310 calories

      2 grams fat

      0 grams fiber

      =

      Veggie frank

      40 calories

      0 grams fat

      1 gram fiber

      Light bun

      80 calories

      0 grams fat

      2 grams fiber


      Mustard and relish

      10 calories

      0 grams fat

      0 grams fiber

      Baked potato

      120 calories

      0 grams fat

      2 ½ grams fiber

      ¼ cup bean chili

      60 calories

      1 gram fat

      3 grams fiber

      TOTAL

      310 calories

      1 gram fat

      8½ grams fiber

      SALAD FOR LUNCH

      Eleven and a half pats of butter: that’s what you’ll be burdening your waistline and your heart with when this small portion of chicken salad and Muenster cheese is your lunch. The 58 grams of fat in this calorie-heavy meal are mainly saturated fat, the kind that can raise your total and LDL cholesterol levels and burden your insulin receptors, thus raising the risk of diabetes.

      Here’s another salad—bigger than the high-fat one, more colorful, much more healthful and wonderfully tasty. Rich in protein from the seafood and in phytonutrients from the vegetables, it brings you the diabetes-fighting benefits of fiber at a low, low calorie count. And compare its single teaspoon of unsaturated fat with those eleven and a half pats of butter!

      ¾ cup chicken salad

      360 calories

      24 grams fat

      ½ gram fiber

      2 ounces Muenster cheese

      210 calories

      17 grams fat

      0 grams fiber

      Lettuce

      5 calories

      0 grams fat

      ½ gram fiber

      2 tablespoons ranch dressing

      160 calories

      17 grams fat

      0 grams fiber

      TOTAL

      735 calories

      58 grams fat

      1 gram fiber

      vs.

      ¾ cup bean salad

      170 calories

      3 grams fat

      10 grams fiber

      2 ounces seafood

      60 calories

      1 gram fat

      0 grams fiber

      1/3 cup sliced beets

      10 calories

      0 grams fat

      1½ grams fiber

      Lettuce

      5 calories

      0 grams fat

      ½ gram fiber

      2 tablespoons light creamy dressing

      20 calories

      2 grams fat

      0 grams fiber

      TOTAL

      265 calories

      6 grams fat

      12 grams fiber

      BEATING CAESAR

      Edamame, the fresh green soybean, is among the hottest of the trendy new “designer foods,” yet it has been cultivated across Asia as both food and medicine for some five thousand years. The current vogue for edamame seems to have been launched in Japan, where it gained popularity as a bar snack, typically served boiled and salted. Today, it’s available in American supermarkets and gourmet shops in both fresh and frozen versions, and its pungent taste and crisp texture have made edamame a welcome ingredient in a range of dishes. This colorful recipe features edamame but blends a variety of tastes and textures, and it’s a nutritionist’s dream as well. The soy is an excellent source of protein, fiber and disease-fighting phytochemicals; the other vegetables—bell pepper, cucumber, scallion—add more nutrients; and the dressing, featuring both canola and sesame oil, offers just 7 grams of the best kind of fat. Caesar salad made with 3 ounces of chicken seems old hat by comparison, while its calorie count and fat content show it is not as benign as it looks.

      1 pound edamame (frozen blanched shelled soybeans)

      3 tablespoons seasoned rice wine vinegar

      2 tablespoons light soy sauce

      1 teaspoon canola oil

      1 teaspoon sesame oil

      ¼ teaspoon red pepper flakes

      4 scallions, sliced diagonally

      1 medium cucumber, peeled, halved, seeded and chopped

      1 medium red bell pepper, chopped

      Lettuce leaves

      EDAMAME SALAD

      1. In a large pot over high heat, bring 6 cups salted water to a boil. Add the edamame and cook for 5 minutes, or until tender. Drain well.

      2. Meanwhile, in a large bowl, whisk together the vinegar, soy sauce, canola oil, sesame oil and red pepper flakes. Add the drained soybeans, scallions, cucumber and bell pepper. Toss to coat. Serve on a bed of lettuce.

      Yield: 6 servings

      1 serving chicken

      Caesar salad

      450 calories

      24 grams fat

      vs.

      1 serving

      Edamame Salad

      106 calories

      7 grams fat

      SLOPPY BUT SLENDER

      You can’t see a difference between these two sloppy joes. Can’t taste a difference, either. But if you’re weight-conscious and health-conscious, you can measure the difference. The one on the left, made with veggie crumbles and on a light bun, has about half the calories of the one on the right and one-fifth of the fat. It also provides nine times the fiber content of the one on the right. Both joes may be sloppy, but the one on the left is managing his weight and fighting diabetes at the same time.

      Bun

      110 calories

      0 grams fat

      0 grams fiber

      Sloppy joe mix

      with 6 ounces ground beef

      480 calories

      36 grams fat

      0 grams fiber

      ½ cup sauce

      70 calories

      0 grams fat

      1 gram fiber

      TOTAL

      660 calories

      36 grams fat

      1 gram fiber

      36 grams bad fat = 7 pats butter

      vs.

      Light bun

      80 calories

      0 grams fat

      2 grams fiber

      Sloppy joe mix

      with 6 ounces veggie crumbles

      240 calories

      7 grams fat

      6 grams fiber

      ½ cup sauce

      70 calories

      0 grams fat

      1 gram fiber

      TOTAL

      390 calories

      7 grams fat

      9 grams fiber

      7 grams good fat = 1 ½ teaspoons oil

      MINDLESS SNACKS

      They’re the kinds of foods we tend to eat mindlessly. We just grab a handful of whatever snack is there—virtually without thinking. But with a little thought we can help maintain a healthy weight and fight diabetes at the same time. Take a look: one mindless snack, the tiny piece of cheese, is loaded with the kind of saturated fat that raises your risk of diabetes. But if you grab a handful of pistachios instead, you’ll be taking in monounsaturated fat, which can actually help you prevent diabetes. So it doesn’t take a lot of thought to get and stay healthy and diabetes-free.

      3 ounces brie

      342 calories, 27 grams fat

      27 grams bad fat = 5 ½ pats butter

      2 ounces pistachios in shell

      324 calories, 27 grams fat

      27 grams good fat = 5 ½ teaspoons oil

      WHICH WEDGE?

      Even with two crackers, this slender wedge of white cheddar doesn’t offer as much to eat as a single wedge of the pizza. And since it brings with it a huge calorie count, a high content of saturated fats and the dubious health effects of a dairy food, consider the pizza instead. You could have four wedges for the same cost in calories—and enjoy a range of tastes into the bargain.

      CARAMELIZED ONION AND ROASTED RED PEPPER PIZZA

      1 tablespoon olive oil

      2 large onions, halved and thinly sliced

      ½ teaspoon salt

      1 12-ounce jar roasted red peppers, drained, patted dry and coarsely chopped

      2 tablespoons balsamic vinegar

      5 whole-wheat pitas or flatbreads (8 inches each)

      1/3 cup (1 ½ ounces) freshly shaved Parmesan cheese or dairy-free alternative

      ¼ cup loosely packed fresh basil leaves, cut into strips

      P
    reheat the oven to 400°F.

      1. Heat the oil in a large nonstick skillet over medium heat. Add the onions and salt and cook, stirring occasionally, for 20 minutes, or until very tender and golden brown. Stir in the peppers and vinegar.

      2. Place the pitas or flatbreads on a baking sheet. Evenly divide the onion mixture among the pitas and sprinkle with the cheese. Bake for 10 minutes, or until the pitas are crisp. Remove the pizzas from the oven and sprinkle with the basil. To serve, cut each pizza into quarters.

      Yield: 20 wedges

      Per wedge: 80 calories, 2 grams fat

      1 wedge (3 ounces)

      white cheddar cheese

      320 calories 28 grams fat

      =

      4 servings

      Caramelized Onion and Roasted Red Pepper Pizza

      320 calories 8 grams fat

      PEPPERONI PROMISE

      Like pepperoni? Even a modest portion of small slices can be a high-calorie, high-fat snack. Or you can enjoy the taste you crave the low-calorie, no-fat way with veggie pepperoni that also offers you the diabetes-fighting benefits of soy protein. Add in some protein-filled shrimp, and you’re still nowhere near the calorie cost of the meat pepperoni on its own.

     


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