Intro -- Title Page -- Copyright Page -- Table of Contents -- Introduction -- About This Book -- Foolish Assumptions -- Icons Used in This Book -- Beyond the Book -- Where to Go from Here -- Part 1 Diabetes and Food: Culinary Therapy -- Chapter 1 Eating Well with Diabetes -- Balancing Glucose in the Body -- Taking Your Place in Diabetes Management -- Understanding Your Brain's Role in Eating -- Making the mind-body connection -- Exploring how emotion and eating are connected -- Explaining impulsive eating -- Deciding What to Eat and When -- Helping your body manage blood glucose -- Considering carbohydrates -- Keeping your heart healthy -- Making It Easy on Yourself -- Chapter 2 Understanding Diabetes : A Holistic Approach -- Defining Diabetes Mellitus -- Explaining the role of glucose -- Simplifying insulin -- Exploring Type 1 Diabetes -- Losing the capacity to produce insulin -- Comparing LADA with type 1 -- Puzzling over the causes of type 1 -- Analyzing Type 2 and Gestational Diabetes -- Prediabetes and the possible progression of type 2 -- Weighing the role of body mass -- Considering ethnicity, genetics, and age -- Developing diabetes during pregnancy -- Summing Up the Potential Complications of Diabetes -- Linking diabetes and inflammation -- Exploring diabetes and immunity: COVID-19 and other infections -- Chapter 3 Managing Diabetes and Blood Glucose -- Regulating Your Body's Blood Glucose Levels -- Understanding how insulin works -- Storing glucose for later -- Losing the Glucose Balance -- Measuring Blood Glucose -- Testing blood glucose at home -- Getting the averages -- Ensuring the Best Diabetes Care -- Choosing your medical team -- Monitoring your medications -- Explaining insulin therapy -- Seeing a Registered Dietitian or Certified Nutrition Specialist -- Achieving and maintaining a healthy body weight.

Reducing risk for a variety of complications -- Getting to know quality carbohydrates -- Chapter 4 Incorporating Easy Lifestyle Hacks -- Adopting a Healthful and Enjoyable Diabetes Lifestyle -- Enjoying physical activity -- Transforming stress -- Prioritizing Your Health -- Making the commitment -- Enjoying the community, fresh air, and pleasurable activities -- Valuing prevention -- Part 2 Nutrition with Purpose -- Chapter 5 Explaining Nutrition Requirements for Diabetes -- Five Principles of Excellent Nutrition -- Targeting Blood Glucose Control in Type 1 and Type 2 Diabetes -- Matching medication and food -- Keeping A1C in range -- Losing to Win: Weight Loss -- Monitoring Cardiovascular Risks -- Normalizing high blood pressure -- Lowering LDL cholesterol -- Looking at other risks -- Being Aware of Special Circumstances -- Children -- Elderly -- Athletes -- Celiac and gluten sensitivity -- Gastroparesis -- Kidney failure -- Chapter 6 Meeting the Macronutrients: Carbohydrates, Fat, and Protein -- Food Is More than Macronutrients -- Building a Complete Meal Is Important -- Energizing with Quality Carbohydrates -- Looking at sugar and diabetes -- Not all carbs are created equal: Complex carbohydrates -- Evaluating glycemic index and glycemic load -- Counting Carbs -- Counting to 15 grams -- Comparing carb choices -- Insulin bolus dosing -- Putting Carbs on Your Plate -- Filling Fiber and How to Use It -- Embracing Healthful Fats -- Going beyond insulation -- Highlighting unsaturated fat -- Debating saturated fat and cholesterol -- Identifying the Best Quality Proteins -- Recycling amino acids from food -- Identifying the best animal sources of protein -- Using plants for protein -- Chapter 7 Making Micronutrients Work for You -- Introducing Versatile Vitamins -- Give me a "B" (vitamin or two) -- A sunny day with vitamin D -- Finding Marvelous Minerals.

Calcium: More than strong bones -- Chromium: From the Emerald City -- Magnesium: A crucial player -- Potassium: Too much, or too little -- Sodium: A little goes a long way -- Insulin and zinc: Two peas in a pancreas -- Sorting Out Supplements -- The Gut Microbiome and Its Role in Diabetes -- Understanding the role of prebiotics -- Learning how probiotics can help -- Chapter 8 Eating a Rainbow: Bioactive Compounds and Polyphenols -- Defining Bioactive Compounds -- Understanding Bioactives and Their Role in Health -- Analyzing Oxidation and Antioxidants -- Inflammation: The Good, the Bad, and the Ugly -- Chronic inflammation and disease -- The Dietary Inflammatory Index -- Getting to Know Carotenoids, Glucosinolates, and Polyphenols -- Colorful carotenoids -- Beta-carotene -- Lycopene -- Glucosinolates and garlic -- Powerful polyphenols -- Flavorful flavonoids -- Non-flavonoid polyphenols -- Enjoying the Taste of Bioactives -- How to Recognize Foods with Bioactives -- Chapter 9 Equipping Yourself for Success -- Stocking Your Kitchen -- Gathering tools and gadgets -- Kitchen scale -- Measuring cups, scoops, and spoons -- Other tools -- Planning a pantry -- Grains and starchy vegetables -- Nonstarchy veggies -- Fruits -- Healthy proteins -- Dairy -- Healthy fats -- Beans and legumes -- Spices, aromatics, and seasonings -- Understanding Nutrition Facts Labels -- Calories -- Grams and milligrams -- Serving sizes -- Calculating Food Choices -- Sizing up your food: Portion sizes -- Estimating tricks -- Referencing the Right Resources -- Searching websites and apps -- Collecting recipes -- Converting recipes -- Considering Exchanges -- Part 3 Eating for Pleasure and Better Health -- Chapter 10 Exposing Barriers to Healthy Eating -- Tracing Changes in the Food Environment -- Surviving scarcity -- Being overwhelmed by food.

Recognizing Emotional Attachments to Food -- Identifying with a particular culture -- Making the social connection -- Seeking the pleasure response -- Losing logic to impulse from stress -- Uncovering the mindless subconscious -- Eating Healthier Forever -- Creating the right environment -- Asking for help when needed -- Planning: Deciding what to eat in advance -- Chapter 11 Setting Priorities and Staying on Track -- Committing to Your Future -- Adhering to a new philosophy -- Making time for healthy eating -- Enjoying the process -- Learning new things -- Standing your ground -- Adopting Better Habits -- Eating at home more often -- Timing is everything -- Staying on Track -- Discovering delicious solutions -- Embracing imperfection -- Ignoring fads and quick fixes -- Achieving Your Goals -- Writing it all down -- Using blood glucose readings -- Chapter 12 Choosing the Best Food When Shopping -- Starting Healthy Meal Planning -- Making Your Menus -- Compiling a list -- Stretching your money -- Avoiding temptation -- Assessing the Quality of Your Food -- Unraveling Food Terminology -- Prepackaged food -- Processed foods -- Frozen and canned foods -- Organic foods -- Choosing the Best Foods -- Picking produce: The colorful base of your diet -- Incorporating whole grains -- Adding beans and legumes -- Enjoying nuts and seeds -- Increasing flavor with spices, herbs, and alums -- Dressing dishes with extra-virgin olive oil -- Considering fats and oils -- Selecting condiments -- Consuming yogurt, eggs, and dairy -- Choosing fish and seafood -- Looking at poultry -- What you need to know about red meat -- Part 4 Ready, Set, Plan -- Chapter 13 Customizing Your Meals -- Laying the Foundation -- Knowing your personal meal plan -- Making MyPlate into YourPlate -- Understanding carb portions -- Starting simple -- Picking a perfect protein.

Isolating carbohydrates -- Filling up on vegetables -- Moving Beyond Simple -- Knowing the sneaky foods -- Beans -- Dairy -- Sugar-free foods -- Estimating mixed dishes and casseroles -- Knowing basic recipe formulas -- Pairing complete meals -- Planning breakfast and lunch -- Swapping out popular condiments -- Adding in snacks -- Salvaging Heirloom Recipes -- Chapter 14 Analyzing Popular Diet Plans -- Basking in the Mediterranean -- Balancing grains, legumes, and fruit -- Swapping meat for fish and extra-virgin olive oil -- Understanding Heritage Diets -- Dining with DASH -- Controlling high blood pressure with diet -- Considering grains, fruit, and dairy -- Finding potassium, magnesium, and calcium -- Losing sodium is even better -- Preferring Plants: Vegetarian Diets -- Adopting the ovo-lacto view -- Being vegan -- Thinking About Low-Carb Diets -- Atkins diet -- Keto diet -- Paleo diet -- Counting Points: Weight Watchers -- Food By Mail -- Nutrisystem -- Noom -- Hello Fresh -- BistroMD -- Resisting Fads -- Promising the quick fix -- Trumpeting miracle weight-loss foods -- Chapter 15 What's on the Menu: Having a Plan for Eating Out -- Making Decisions First -- Remembering your meal plan -- Checking ahead -- Sticking to a plan -- Dining Out -- Analyzing the menu -- Asking the right people -- Bringing your own -- Taking some home -- Keeping It Honest -- Drinks and bar snacks -- Hors d'oeuvres, appetizers, bread, and dessert -- Salad bar foolers -- Buffets: Wanting it all -- Chapter 16 Choosing Sensible Beverages and Snacks -- Beverages -- Water -- Alcohol -- Finding the calories and carbohydrates -- Caution about hypoglycemia -- Coffee and tea -- Soft drinks and flavored waters -- Sports and energy drinks -- Snacks -- Nuts and seeds -- Yogurt -- Fruit -- Veggies and dips -- Dark chocolate -- Low-Carb Healthy Snacks -- 15-gram snacks -- 30-gram snacks.

Alternative Sweeteners.