Here's How to Watch Carbs, Drop Pounds & Fight Your Diabetes

It’s no secret that carrying extra weight is bad for your health. In fact, carrying extra pounds has been linked to the diabetes epidemic taking hold of this country. But did you know that obesity takes a toll on your feet, all by itself? Yup, it's true...and I've got science to back me up in case I haven't yet convinced you to drop those doughnuts. Here's what you need to know: 

Weight Gain Study Reveals Impact on Your Feet 

Check out this shocking statistic: 81 percent of obese Americans say they suffer from foot pain. Even worse? They also experience multiple foot and ankle conditions, according to a survey conducted by the American Podiatric Medical Association (APMA).

The study surveyed 1,275 US adults, ages 18 and older. It's goal was to gain information about how many overweight and obese Americans experience foot pain. And here's what we learned: not only do obese Americans have foot pain issues, but so do overweight Americans. In fact, 74 percent of overweight Americans say they experience foot problems. If you're confused by the difference, “overweight” is a condition in which a person’s weight is 10%-20% higher than “normal,” as defined by a standard height/weight chart, or as a body mass index (BMI) of 25 to 30. In contrast, “obesity” is usually defined as a condition in which a person’s weight is 20% or more above normal weight or as a BMI of 30 or more.

So, carrying extra weight is a big problem for your feet. Plus, it keeps you on the weight gain cycle, because sore feet aren't so excited about exercising. Which means that, you need to drop weight to protect your feet and prevent diabetic complications. And, if you're already overweight and/or diabetic, the best place to start making changes may be in your diet. Which brings me to my next gift: a diabetic-friendly recipe to help get you on track!

Low Carb Breakfast For Diabetic Diets

Breakfast is often billed as the most important meal of the day, and it is important to get your meals--and your day--going the right way. Unfortunately, so much of traditional breakfast fare is loaded with carbohydrates. That's why breakfast can be an incredibly challenging meal for diabetics, or for anyone who is trying to drop a pound or two and save their feet. 

That’s why I love this Low Carb Mini Ricotta Frittata from diaTribe: It’s healthy, easy to make-ahead and well balanced for the diabetic lifestyle (plus tasty enough for the whole family to enjoy!) Let us know how you like it, and check out some more of our healthy, diabetic recipes over on Pinterest!

Ingredients

These frittatas store well so make a batch and enjoy a few easy mornings!
  • 3 tablespoons olive oil
  • 1 small onion, chopped
  • 1 garlic clove, minced
  • 3 eggs
  • 1 1/2 cups (12 ounces) whole-milk ricotta (Calabro is my favorite brand)1 heaping cup grated whole-milk mozzarella (I like Polly-O or Trader Joe's)
  • 1/3 cup freshly grated parmesan
  • 3 cups chopped or baby spinach (around 6 ounces)
  • 1-2 tablespoons finely chopped fresh dill (or another herb of your choosing: cilantro, mint, basil, parsley, chives, or a lesser amount of thyme or marjoram)
  • 3/4 teaspoon kosher salt
  • Black pepper
 

Instructions

1.    Heat the oven to 350 and grease the 12 wells of a standard muffin tin.

2.    Heat the oil in a small skillet over medium heat and sauté the onion until soft and browning, about 10 minutes. Add the garlic, cook another minute, then add the spinach and cook until just wilted, about 1 minute.

3.    In a medium bowl, whisk the eggs, then add the cheeses and stir. Add the spinach mixture, the dill, and the salt and pepper, and stir well. Season this aggressively. If you're too shy to taste it raw (fair enough), microwave a tiny bit and check for salt.

4.    Divide the mixture in the muffin cups (I use an ice cream scoop, but a 1/3-cup measure would work well), and bake 15-20 minutes until puffed, deeply golden, and set. Eat right away or refrigerate – or try a little of both.

Dr. Andrew Schneider
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Dr. Andrew Schneider is a podiatrist and foot surgeon at Tanglewood Foot Specialists in Houston, TX.
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