How Much Dark Chocolate Should I Have
As with so many other things, too much of a good thing is, well, too much! There is no commonly accepted dosage for dark chocolate. Dark chocolate does contain a lot of calories and a moderate amount of sugar. Make sure you include the chocolate in your carbohydrate count. Talk to your physician and your nutritionist for specific recommendations. In general, aim for about 1 ounce of dark chocolate 4-5 times a week. This is probably easiest to keep track of as solid chocolate, but you can also use about 4 ounces of baking chocolate and spread out the baked chocolate item over 4-5 days.
1 ounce of solid chocolate is equivalent to about 28 grams and 28 grams is equivalent to a bit over 5 ½ teaspoons, so you can also use 1 teaspoon of cacao powder in the evening to make a chocolate drink to relax with before you go to bed. Keep in mind, though, that cacao IS a stimulant and may not be the best thing to have right before bedtime!
So becareful but chocolate alternatives can be possible edible or be included in a diet.
TheDiabetesCouncil Article | Reviewed by Dr. Christine Traxler MD on June 03, 2020
References
Additives In Almond Milk
Food manufacturers have a tough job making plant-based beverages like almond milk taste as close to cows milk as possible. Almond milk is made up mostly of water, with emulsifiers like locust bean gum and gellan gum used as thickening agents. They also help to keep the plant protein suspended in the milk .
Its also common to find additives and added sugar as ingredients, especially in almond milk that is shelf stable and can be stored for extended periods of time. Sweetened almond milk often contains cane sugar as the second ingredient.
Look At The Amount Of Calcium And Vitamin D
Milk is the primary source of calcium and vitamin D in the American diet. A cup of milk provides 300mg of calcium. They fortified most almond milk with calcium carbonate. Ensure that the brand you choose has the same amount of calcium.
Milk is fortified with vitamin D. A glass of milk provides up to a maximum of 150 IU vitamin D. There are two types of vitamin D:
Vitamins D2 and D3 raise blood vitamin D level and have identical metabolism. Vitamin D3 is better absorbed compared to vitamin D2 and is more effective raising blood levels of vitamin D and maintains those levels longer.
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The Dark History Of Chocolate
Chocolate comes from the fruit and seeds of the cacao tree and is native to the Amazon forest. Botanically, the cacao tree is known as Theobroma cacao this tree has three major varieties the Forastero, the Trinitario and the Criollo. The Forastero is the most commonly used variety while the rarest and most prized for its aroma and its delicate taste is the Criollo variety.
Christopher Columbus is credited with being the first European to come in contact with the cacao beanhe and his crew foundand stole, apparentlya canoe filled with various food items, including baskets of cacao beans. The cacao beans were actually used as local currency, but their chocolate quality was missed for another twenty years until Hernando Cortez brought 3 chests of cacao beans, this time stolen from the Aztecs, back to the court of the Spanish kingand the popularity of cacao and chocolate took off!
The history of chocolate though, actually appears to be much older, going back to at least the Mayan civilization and possibly the Olmec civilization that predates the Mayan civilization. The traditional chocolate beverage was made with water or wine and could be flavored with vanilla, pimento or chilli peppers. Cortez called the drink xocoatl and translated this as the drink that builds up resistance and fights fatigue.
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What Are The Different Types Of Chocolate
What exactly is chocolate? Chocolate comes from the seed of the cocoa tree. Cocoa liquor includes cocoa solids and cocoa butter, and it is the percent cacao that you may see on a food label. Cocoa powder includes cocoa liquor minus some of cocoa butter, leaving solids.
Chocolate has cocoa liquor, cocoa butter, and often sugar:
- Dark or semisweet chocolate has at least 35% cocoa liquor
- Milk chocolate has condensed or powdered milk in the chocolate mixture has usually contains 10%12% cocoa liquor
- White chocolate has cocoa butter, milk, and sugar
Then, of course, there are chocolate-flavored products or products made with a little bit of chocolate and a lot of other ingredients. Brownies and chocolate cake and cookies have flour, sugar, and eggs. Chocolate ice cream has sugar and cream. Chocolate syrup has water and sugar.
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Is Soy Milk Good For Diabetes
According to the National Center for Complementary and Integrative Health, soy is a plant in the pea family. Soy foods have been common in Asia for thousands of years. Many benefits have been claimed for soy, but there is no evidence that soy itself is good for diabetes.
The Mayo Clinic explains that a plant-based milk like soy milk can be healthy, but nonfat skim milk is still the best choice as far as nutrition goes. The nutrition value of different soy milks can vary, so you need to check your nutrition labels. This is how soy milk compares for fat, protein, sugar and calcium:
- Skim milk has almost no fat. Soy milk can have about 2 to 4 gramsof fat in a 1-cup serving. However, the fat in soy milk is healthy,unsaturated fat.
- One cup of skim milk can have a bit over 8 grams of protein. Soymilk is close, with about 7 grams.
- As long as you don’t add sugar, skim milk and soy milk are equalwhen it comes to sugar. However, the taste of unsweetened soy milk is a turnofffor some people. You may find 4 to 20 grams of sugar in some sweetened brands.
- Skim milk has about 300 milligrams of calcium. Soy milk does notnaturally have calcium, but it may have added calcium. Skim milkhas an advantage because calcium is absorbed better when it is natural.
What Type Of Milk Should I Avoid
Milk that contains more carbs, sugar, and fat should be avoided by diabetics.
If you have type one diabetes, always consult with your doctor before drinking any kind of dairy product because every person’s blood sugar levels are different.
Some kinds of milk that you should avoid are:
- Sugar-sweetened flavored milk like chocolate, strawberry, banana cream, and more
- Milk with added ingredients such as sugar and high fructose corn syrup .
HFCS is found in many processed foods including bread, lunch meats, yogurt cups, and even salad dressings. If you come across any ingredient that ends with “ose” it means there’s a lot of natural sugars from fruit which can be extremely harmful to diabetics who have problems maintaining blood sugar levels!
This includes:
People who have allergies to soy, dairy products, yeast, or nuts should avoid these alternatives because they might cause inflammation in your body. Drinking any kind of alternative that you’re allergic to can lead to more serious complications such as breathing difficulties and skin outbreaks!
Always consult with a doctor before making drastic changes in your diet if this applies to you. If you are diabetic, always check the nutrition facts on packages so that you don’t consume something that can spike your blood sugar.
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Is Muscle Milk Drink Beneficial To Your Health
Muscle Milk is an excellent source of protein, if you dont mind the added carbs and fat. Certain protein powders have less carbohydrates. If youre following a low-carb or ketogenic diet, choose sugar-free protein shakes. Muscle Milks manufacturer offers a variety of protein beverages for various scenarios.
Almond Milk For Diabetes
When it comes to non-dairy milk alternatives, almond milk is a low carb superstar for diabetes!
Its just as creamy and satisfying as other plant-based milks, but few others are as low in carbs as almond milk is.
Want to learn about the other benefits that almond milk has to offer? Just keep reading
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The Benefits Of Milk For Type 2 Diabetes Management
Milk is an amazing source of calcium. Calcium helps keep our bones and teeth strong and healthy. When you do not consume enough calcium you are at risk for decreased bone density, which can lead to osteoporosis, bone breaks and fractures. Nowadays, many products are fortified with calcium to further help us meet our needs.
What Is The Best Milk To Drink When You Have Diabetes
Below you can find a list of great alternative milks, most of them contain 0 grams of carbohydrates and they are a great replacement for dairy consumption.
- Type: Unsweetened Almond Milk
- Saturated Fats: 0 gram
I believe that you shouldnt have to sacrifice taste just because you don’t consume dairy. Made with the best ingredients, this unsweetened almond milk has a smooth and creamy texture without any bitterness or chalkiness that is mostly associated with almond-based milk.
Califia’s unsweetened almond milk tastes so good it needs nothing added, no sugar needed! With wholesome ingredients like almonds, just 35 calories per serving, there is no need for refrigeration until opened
It’s free of lactose, soy, gluten nuts, carrageenan , BPA, preservatives, or fillers enjoyed by vegan folks as well as non-vegans alike.
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Is Almond Milk Good For Diabetes Does It Raise Blood Sugar
Lactose intolerance, a rise in plant-based eating, and concerns about high cholesterol are all big reasons why people are looking to non-dairy milk products. And with all the plant-based milk options out there, are you wondering which one is the best to buy? Almond milk is certainly popular, but is it good for diabetes?
How well does almond milk stack up against other milks? If youre a big fan and youre wondering if almond milk is good for diabetes, keep reading.
DISCLAIMER: This post was written by Justine Chan MHSc, RD, CDE. All content on this site is for informational purposes only and is not a substitute for professional medical or nutritional advice. Always seek medical and dietary advice from your doctor or dietitian.
So, lets get into whether almond milk is good for diabetes, its nutrition facts, and health benefits.
All nutrition information is sourced either through food labels or through the USDA Nutrient Database.
- 482 milligrams of calcium
- 0.7 milligrams of iron
- 16 milligrams of magnesium
- 176 milligrams of potassium
- 24 milligrams of phosphorus
- 0.2 milligrams of zinc
- 0.03 milligrams of vitamin B2
- 3 micrograms of vitamin D
- 17 milligrams of vitamin E
How To Make Milk Part Of Your Meal Plan
The following are several ways in which you can include milk in your diet.
- Organic valleys fat-free Grassmilk
To many, it may come as a surprise since the milk is cream yet considered fat free. The milk is obtained from cows fed with pasture and according to a study in 2003, it was found that cows that are fed with pasture produce milk that is very rich in omega-3 fatty acids more than any other milk. A glass of this milk has 8 grams of proteins and 12 grams of carbs making it a recommended drink to the diabetic. Its clean flavor also allows you to add coffee or tea if you dont like the stale taste of milk.
- Blue Diamonds Almond Breeze Unsweetened Vanilla Almond Milk
Even with the name, the milk is slightly sweet. It is also calcium-rich and most importantly lactose-free. With one cup of the milk having 40 grams of calories and just 2 grams or carbs, you surely should include this milk as part of your diet. it has a unique flavor making it a perfect to have it with your breakfast.
- Silks unsweetened organic soymilk
Well, this is will be your kind of milk if you love smoothies. It has just 4 grams of calories per cup and is very rich in vitamin B-12 and not forgetting the calcium in it too.
- Meyenbergs Low-Fat Goat Milk
- Good Karmas Unsweetened Flax Milk
This particular milk is very rich in omega-3 fatty acids with a cup of the mile containing up 1.2 grams of it. it is free from allergens and has a low carb count of 1 gram only per cup and 25 calories per cup.
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Guidelines For Including Almond Milk In Your Diabetic Diet
In order to include almond milk in your diet if you are diabetic, follow the below-mentioned principles:
- While choosing almond milk, choose the variety that is non-GMO specified. This will ensure that the milk variety does not contain any genetically modified organisms and is, therefore, more beneficial to your health.
- While speaking of the benefits of almond milk in diabetes, we are basically talking about the unsweetened variety of almond milk. The other varieties may not be beneficial for the diabetes patients.
Thus, you can safely drink almond milk if you follow the above-mentioned simple guidelines.
We hope that the article has been able to educate you about the relationship between diabetes and almond milk. Although the milk is a great substitute for cows milk and is safe for all those who have diabetes, there are certain risks associated which should not be ignored. You should consult your medical expert before going for almond milk, especially if you are a diabetes patient.
Which Milk Is Best For People With Diabetes
A cold glass of milk invigorates your taste buds and gives you a boost of calcium, but people with diabetes need to be selective with their milk choices. Milk provides important nutrients for bone health, but some varieties contain large amounts of saturated fat and sugar, which should be limited in a diabetes diet.
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Other Healthy Milk Choices
If you want to add variety to your beverages, try almond milk. One cup of fortified vanilla almond milk contains 91 calories and 451 milligrams of calcium, 45 percent of the daily value. Vanilla almond milk has 15 grams of sugar per cup, so look for unflavored varieties to decrease your sugar count. According to Seattle and King County Public Health, rice milk provides 90 to 120 calories and 2 to 3 total fat grams per cup. Calcium content also varies from 2 to 30 percent of the RDA, so read the nutrition label, and choose a calcium-rich option.
Is Milk High In Carbs For Diabetics
Whether served with cereal or an afternoon snack, milk is a dairy product thats a common part of many peoples diets. But for those with diabetes, milks carbohydrate count can impact blood sugar. Milk contains lactose, a natural sugar or carbohydrate the body uses for energy. An 8-ounce serving of milk has 12 grams of carbohydrate.
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Is Coconut Flour Good For Diabetics
Coconut flour. Coconut flour is rich in dietary fibre, which can help reduce the risk of developing heart disease and lower cholesterol levels. As it is low in carbohydrate compared to flours such as wheat and corn, it is useful for people with diabetes because it has a mild impact on blood glucose levels.
How Useful Is A Meal Plan
Studies have indicated that meal plans are particularly important in ensuring that you monitor your blood sugar levels. as diabetic, the prime goal if you want to lead a healthy life is ensuring that you pay attention to the sugar content in the meals you take and a meal plan will help you on this. Examples of meal plans:
- Carb counting which basically involves setting a standard on the number of carbs you can eat in a day
- Glycemic index- this is a tool used to monitor the sugar content in certain food substances. As a meal plan choose meals with a low glycemic index.
- Plate method- a method used to control the amount of starch intake and increase your protein intake.
Of the three methods, no matter the method you use it is important to ensure that you carbohydrates count per meal ranges between 45 to 60 grams. Make milk as part of this carbohydrate count.
The milk container contains the information on the amount of:
Diabetic people are required to take the least sugar per serving and it is for this reason that they should ensure that they stay away from sweetened milk under all cost.
As a diabetic, you should also avoid taking a mile with saturated trans fat. The monounsaturated and polyunsaturated fat is however essential to the body if taken in moderation. For instance: monounsaturated fat plays an important role in reducing bad cholesterol while the polyunsaturated fat is good for the heart.
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Almond Milk Nutrition Facts
- One cup of plain, unsweetened almond milk contains only 39 calories
- Almond milk is low in carbohydrates
- Most store-bought almond milk is fortified with calcium, vitamin D, Vitamin A, and Vitamin E
- There is about 2.5 grams of fat in one cup of almond milk, most of that coming from heart-healthy monounsaturated fat
- Almond milk contains about 1 gram of protein per cup
Overall, almond milk is a great choice for people with type 2 diabetes due to its low carbohydrate content.
The biggest concern with almond milk is when you purchase brands that are flavored and sweetened. Many plant-based milks, not just almond milk, can be flavored and sweetened.
Therefore, its important to always check the nutrition label and ingredients list for added sugars.
For example, one cup of chocolate almond milk contains about 21 grams of added sugar, which is equivalent to about 5 teaspoons of sugar!