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Two things we love about the updated Canadian food guide (and a yummy recipe)

Drink water. Eat more fruits, vegetables and whole grains. Cut saturated fat. Avoid processed foods. The new Canadian food guide (updated for the first time in about ten years) is simple and doesn't include a lot of surprises. Two pieces of advice, however, stand out:   Include more plant-based proteins. Meat and dairy, while still part of the picture, have a less prominent role than in years past. Proteins from soy, nuts and pulses or beans can provide more fiber and less fat while helping to meet your nutritional needs.1    ...

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cooking delicious breakfast in a pan

Start the day off right!

It’s a fact: breakfast is the most important meal of the day. In addition to providing you with the energy you need, it helps you keep hunger under control and prevent drops in blood sugar… as long as you limit carbohydrate and fat intake in favour of protein and fibre. Low on time or ideas in the morning? Here’s some inspiration! Yogurt parfaits You’ll love how easy it is to make them: just combine low-fat plain yogurt, nuts and fresh or dried fruit. Smoothies Have breakfast on the go with your own...

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Your Ten Best Food Allies

It’s a fact: not all foods are created equal. Some are dangerously seductive, like this chocolate bar that’s winking at you from the counter. And others are so nutritious and healthy—as well as delicious—that they fall into the “superfood” category. Their best assets: a high nutrient and vitamin content and a low glycemic index. But who are these formidable allies in diabetes management? 1- Beans Like many legumes, beans of all kinds are full of dietary fibre—a considerable asset for someone living with diabetes. In addition to contributing to the prevention of cardiovascular disease,...

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Close-up of a chocolate bar

A matter of chocolate!

Why deny yourself the pleasure? Good for both your mood and your cardiovascular health, chocolate can very easily be integrated into your diet—as long as it’s consumed in moderation, of course. Good fats. The types of fats contained in cacao butter, such as monounsaturated fatty acids, prevent high cholesterol, which contributes to good cardiovascular health. Antioxidants. The flavonoids contained in dark chocolate help lower blood pressure by reducing the buildup of LDL (low-density lipoproteins)—bad cholesterol. Yet, you need to aim for a level below 2.0 mmol/L of LDL...

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Debunking Dietary Myths

Who hasn’t heard far-fetched “facts” about diet and diabetes? These days, with the barrage of information coming at us from all sides, it can be hard to separate fact from fiction. In this article, we take a closer look at 8 of the most common and persistent dietary myths. Myth 1: Diabetes skips a generation ...

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Lady looking at pastry with temptation

Put A Stop To Cravings!

People living with diabetes often think they have to ban all unhealthy foods. Yet, dealing with your cravings, rather than trying to eliminate them, is the best way to prevent possibly damaging binges. Defuse high-calorie bombs. Bored? Stressed? Cravings often arise in response to a psychological need. Outsmart them: dive into a novel, or go for a walk or run. Self-indulgence or true hunger? All you had for lunch was a green salad? It’s no surprise that your stomach is growling! Add some fibre and protein to your meals, and make sure to eat a good breakfast. ...

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Delicious Valentine’s Day

Picture this: it’s Valentine’s Day, and all that chocolate is looking mighty fine. You’d like to enjoy a good dinner without worries—so what do you do? Never fear, here we come to the rescue. Here are three ideas to celebrate the occasion while keeping your diabetes under control. 1. This year, forget about overcrowded restaurants and prepare a five-star meal in the comfort of your home by drawing inspiration from Ricardo’s excellent recipes for people with diabetes. You’ll have peace of mind knowing what’s on your plate—...

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Get Grilling!

Do you recognize the fragrance that’s filling the air in your neighbourhood? That’s right, the barbecue season has begun! You put on your apron, ready to impress everyone with your grill mastery… when suddenly, the question arises. Is this cooking method compatible with diabetes management? Good news: it’s absolutely possible to cook healthy meals on the barbecue. The important thing to keep your blood sugar under control is to aim for balanced...

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Dining Out With Diabetes

How nice it is to share a good meal in good company, leaving stoves and crockery behind to be waited on at a restaurant! The problem is that many dishes on the menu often tend to increase blood sugar. Dining out with diabetes: mission impossible? Not at all. What’s good (and healthy) on the menu? To follow your diet plan more easily, you should try to choose restaurants with good variety, substitutions at no extra charge and generally healthy options… but you still have to spot the pitfalls! Portions are often larger, and the food usually contains more salt and fat. Ask about...

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