Food & Fitness

The most popular comfort foods contain lots of carbohydrate and fat (think macaroni and cheese) leaving one to wonder how to include them into a diabetes meal plan. You can include starchy foods, but make it count.

What do we mean? When you reach for comfort foods, make your carbs count by selecting the most nutrient dense choices and keeping your portions small. Sweet potatoes, barley, brown rice and whole wheat pasta are packed with vitamins, minerals and fiber and are perfect to add to your meal. To gauge a small portion, keep about 1/4 of your plate for starchy foods—with a depth of about the thickness of your palm. Keeping the portions small allows you to enjoy your favorites and manage blood glucose levels.

Have a favorite white-flour-based recipe like zucchini bread or pancakes? Get creative with your own recipes and try substituting from 1/4 up to 1/2 the white flour with whole wheat flour to make your favorite comfort foods more wholesome.

Learn more about the different types of carbohydrates.