Dietitian recommends tips for balancing a diet with diabetes

November is Diabetes Awareness Month, and while the condition is well-known, misconceptions about how to manage diets still persist.
Nicole Ebratt is a retail dietitian at the Shoprite on Bruckner Boulevard, and while working with clients, she's found that many people living with diabetes believe they have to completely give up all of their favorite meals to keep their blood sugar in check.

“Yes, you can eat carbs. However, they have to be in adequate portions and just being mindful and reading labels,” says Ebratt.

While carbohydrate guidelines vary from person to person, many of Ebratts clients come in believing they have to give up fruit because of its sugar content. She says it’s about choosing the right type of fruit. For instance, a cup of strawberries has 12 grams of carbs, which is about the same as just half of a banana.

“Berries are your best friend. You can have a higher portion size, and it’s full of vitamin C,” says Ebratt.

When shopping for bread, rice and pasta, Ebratt says look for whole grains versus white flour.
“I love bean-based pasta because it has higher protein, higher fiber and it helps to regulate your blood sugar,” says Ebratt.

She also recommends swapping half your bowl of traditional pasta for a half portion of zucchini noodles.
Also, with the holidays coming, Ebratt says she recommends swapping out baking oils for ingredients like apple sauce and pumpkin puree.

“It still makes baked goods super fluffy and delicious, and you get the nutrients of the fruit without all the fat from the oil,” says Ebratt.

She also does one-on-one diet coaching and has in-store informational sessions to help all New Yorkers create a diet that works for their cravings and their health.