Ten Things Gestational Diabetes Has Taught Me
Since being diagnosed with gestational diabetes at 29 weeks pregnant I have learnt so much! All of us can learn how to better manage our blood sugar levels giving us more energy, curbing cravings and reducing overeating. Here are some of the key things I’ve discovered, which I hope you will benefit from as well; Nutrition 1. Total carbohydrate is more important than sugar on a diabetic diet. Initially when I made changes I just thought I needed to cut out any sweet treats; no cake, chocolate, milo, ice cream or dessert. I didn't worry so much about the healthy complex carbohydrates I was having. What I learnt was that it is the total carbohydrate in something that is going to have the impact. While having brown rice, wholemeal pasta, grainy bread or quinoa are all good things in terms of their nourishment, fibre and the satiety factor that they bring. Having too much in one serving still means it is converted to glucose in the blood and will still spike your blood sugar levels as the body is so inefficient in processing it all. I have become much more aware of the "total carbohydrate per serving" part of the label which to be honest I never paid any attention to before. I now look at the total carbohydrates per serving and check how much a serving size really is and then mentally work out how much I can have at any given meal. The dieticians taught us to think in what they call 'exchanges' similar to servings. One piece of bread roughly equals one exchange. They recommend having; • 2 - 4 at breakfast, lunch and dinner and • 1 - 2 in snacks mid morning, mid afternoon and possibly evening. That's a total of 9-18 exchanges (piece of bread equivalents) per day. I find that I need to stick to about 2.5 - 3 per meal and about 1.5 per snack to keep me within a good range Continue reading >>
Five Common Grain Myths
There’s a good chance that, at one point or another, you’ve wondered about eating certain foods. If you have diabetes, foods that contain carbohydrate (also known as carb) come to mind. And one type of carb food that never fails to spark debate is grains. There’s the camp that disparages most grains, in general, proclaiming that they’re bad for diabetes because they’ll send your blood sugars sky-high. On the more moderate side of things, the argument is that refined grains are to be avoided, but whole grains are OK (in limited amounts). And then there’s the rest of the folks who feel thoroughly confused. Is it OK to eat pasta? What the heck is farro, anyway? Read on to learn more. Whole grains defined According to the Oldways Whole Grains Council, a whole grain has “all three parts of the original grain — the starchy endosperm, the fiber-rich bran, and the germ.” The bran is the outer layer of the grain; the germ is the “embryo,” which contains B vitamins, vitamin E, phytonutrients, antioxidants, and fat, and the endosperm is the germ’s food source that contains carbohydrate, protein, and some vitamins and minerals. Once a food manufacturer starts stripping away any part of a whole grain, it’s no longer, well, whole. Now it’s refined. And that’s when the grain starts to lose many of its healthy attributes. Whole-grain myths People who have diabetes should avoid all grains and grain foods. This particular fallacy stems from the fact that grains contain carbohydrate. Carbohydrate (in many people’s minds) is bad. They raise your blood sugar, right? So, stay away from them. But, it’s not that simple, at least when it comes to grains. As we just learned, whole grains are packed with nutrition — carb, yes, but also some protein, fat, vitami Continue reading >>
Spanish Quinoa
*Caution, affiliate links aheadDont worry, Ill use the money for something practical, like wine. or a pony! Over the last few months I have developed a love affair with another super food. Quinoa and I have been hot and heavy in the kitchen for a few weeks now as I discover all the delicious ways that I can use it in my everyday cooking. Over the next few weeks, Ill be getting you excited about it as well as I share all my new creations. Quinoa has some amazing health and nutritional benefits that cant be ignored: 1. Nutrient dense- Quinoa is a great source of fiber (more so than most whole grains), protein, magnesium, folate and iron. 2. Gluten free- Since quinoa is actually a seed and not a grain, it is safe to eat for people with celiac disease and gluten intolerance. 3. Low glycemic index- Im not going to get into the whole scientific explanation of glycemic index here (you can read this great article for more info about it), but with a diabetic daughter I watch the glycemic index of foods very closely, food with a high glycemic index will spike blood sugars quickly, so finding foods with a low glycemic index is crucial to our family. (read the article to find out why it should be crucial to your family as well) 4. High in antioxidants- In a study of 10 foods 5 cereals, 3 pseudocereals and 2 legumes, quinoa had the highest antioxidant content of all 10. Antioxidants neutralize free radicals and are believed to help fight aging and many diseases. 5. Weight loss friendly- because of its high fiber, protein and low glycemic index, it is an ideal food for weight loss and increasing metabolic health. A small amount of quinoa will satisfy your nutritional needs and leave you feeling full for a long time after you eat it, leading to less in between meal snacking. Im start Continue reading >>
Type 1 Diabetes Diet
Type 1 diabetes diet definition and facts In Type 1 diabetes the pancreas can do longer release insulin. The high blood sugar that results can lead to complications such as kidney, nerve, and eye damage, and cardiovascular disease. Glycemic index and glycemic load are scientific terms used to measure he impact of a food on blood sugar. Foods with low glycemic load (index) raise blood sugar modestly, and thus are better choices for people with diabetes. Meal timing is very important for people with type 1 diabetes. Meals must match insulin doses. Eating meals with a low glycemic load (index) makes meal timing easier. Low glycemic load meals raise blood sugar slowly and steadily, leaving plenty of time for the body (or the injected insulin dose) to respond. Skipping a meal or eating late puts a person at risk for low blood sugar (hypoglycemia). Foods to eat for a type 1 diabetic diet include complex carbohydrates such as brown rice, whole wheat, quinoa, oatmeal, fruits, vegetables, beans, and lentils. Foods to avoid for a type 1 diabetes diet include sodas (both diet and regular), simple carbohydrates - processed/refined sugars (white bread, pastries, chips, cookies, pastas), trans fats (anything with the word hydrogenated on the label), and high-fat animal products. Fats don't have much of a direct effect on blood sugar but they can be useful in slowing the absorption of carbohydrates. Protein provides steady energy with little effect on blood sugar. It keeps blood sugar stable, and can help with sugar cravings and feeling full after eating. Protein-packed foods to include on your menu are beans, legumes, eggs, seafood, dairy, peas, tofu, and lean meats and poultry. The Mediterranean diet plan is often recommended for people with type 1 diabetes because it is full of nut Continue reading >>
10 Healthy Snacks For People With Diabetes
Here are 10 healthy snacks for people with diabetes. World Diabetes Day is celebrated every year on 14th November and is an annual reminder of how this disease is taking over the lives of millions across the globe. The adverse effects of a combination of poor and unhealthy diet, a sedentary lifestyle and long working hours are becoming increasingly worrisome. Diabetes happens to be one of the most dangerous outcomes as it not only puts people at the risk of obesity, heart disease and a stroke, but also triggers an extreme lifestyle change. Diabetes is commonly known as the silent killer and in many cases is diagnosed accidentally. This makes it extremely important that we are aware of the symptoms which can help in an early diagnosis and possible recovery. If you're suffering from diabetes, then it's extremely important to keep a strict watch on your diet. You should eat small and healthy meals through the day in order to keep your blood-sugar levels in check and be sure to not include processed or high fattening food. Instead, find foods that perfectly combine protein, carbohydrates and fats. If you're confused about what to eat or have run out of ideas, then here's a list of 10 super healthy and delicious snacks: 1. Whole grain crackers - Crackers made of cracked wheat, quinoa, rye, oats are healthy as these grains help in lowering blood-glucose levels and cholesterol levels. You can eat crackers with hung curd dressings or cottage cheese to enhance the nutritional value of the snack. It also gives it a more delicious spin. (Recipe by Chef Seema Chandra) 2. Fruits for snacks - Fruits are rich in fiber, vitamins and minerals. So feel free to eat as many as you can. But be sure to select fruits that are relatively low on sugar - like apple, berries and guava. 3.Steamed Continue reading >>
Grilled Chicken, Quinoa And Spinach Salad
To make this salad first we need to marinate the chicken breast for 30 minutes. To marinate, wash and pat dry the chicken breast with clean kitchen towel. Using a knife make small slits in the chicken. Rub 1 tsp of lime juice, salt, pepper. Take 1 garlic clove, crush it with flattened knife and rub it all over the chicken on both sides. Meanwhile , prepare the dressing. Just crush one garlic and put it on bowl. Pour 1 tsp of olive oil over it and keep aside for 10 minutes. After 10 minutes add some salt and your garlic infused oil dressing would be ready. After 30 minutes, heat your grill, or a non stick pan and spray with little oil. Cook the chicken on grill for 10 - 15 minutes on both the sides until the chicken is cooked well. Take it out in a plate and cut it into small chunks. To cook Quinoa, first wash it thoroughly in a sieve. Take water in a pan and add salt and Quinoa. Cover the lid and cook on medium flame until quinoa is completely cooked. ( Read the instructions given on packet too) For arranging the salad, in a bowl mix Quinoa, spinach, chicken , radishes , salt, pepper and cumin powder. Mix everything well and put your oil dressing. Lastly add lemon juice and mix well. A bowl full of protein packed salad is ready to enjoy! Chicken-Chicken is good for type 1 diabetics. Since this disease mostly strikes in childhood it is also known as juvenile diabetes. Managing blood sugar levels in children can be quite challenging, especially in times of sickness.Chicken soup is a better alternative to cooked or baked chicken as it is easier to swallow. Chicken is good diet for type 2 diabetics too, especially those who have been used to a diet with a lot of meat. The low fat content in chicken makes it easier for these diabetics to lose weight, a crucial factor in dia Continue reading >>
Quinoa And Amaranth Cereals For Diabetes
Amaranth and quinoa grains are ideal for treating diabetes, celiac disease and chronic fatigue Considered sacred by the Incas, the Aztecs and Mayans, both quinoa and amaranth grains are highly sought after today. Rich in vitamins B and E, they provide nutrients, fibers and minerals like iron, calcium and phosphorus. Containing very low fat levels, making them ideal for the treatment of diabetes. Studies and recommendations from Europe and the United States attach great importance to quinoa and amaranth. However, few people know the high nutritional value of these grains, which became sacred to the Inca and Aztec civilizations. The conquest of America meant not only a political and social domination of indigenous civilizations, but also a food subjugation. Crops resistant to cold, drought, height and poor soils, allowed indigenous to keep their population properly nourished, while improving endurance and mental development. When the Spaniards arrived, they decided to destroy these crops for their religious implications and meaning of self-sufficiency. The plantations were burned and consumption was prohibited. Seeds with high protein value – Quinoa and Amaranth Cereals for Diabetes Five centuries later, the FAO (UN) has declared that quinoa has a protein balance that makes it an ideal food for humans: For its part, NASA chose quinoa as the nutrient of choice for space travel, considering that, by itself, can provide a balanced diet. Ironically now are Europeans and Americans who teach others how to consume grains used for centuries by Latin American civilizations. Nutritional characteristics of Quinoa and Amaranth Cereals for Diabetes Quinoa and amaranth have compounds that are much more balanced than conventional grains and, above all, greater quantity of protein. Bot Continue reading >>
50 Best Foods For Diabetes
For most of us, dialing back on sugar and simple carbs is an effective way to fast-track weight loss. But for those living with diabetes, it can be a matter of life and death. Diabetics are two to four times more likely than people without diabetes to die of heart disease or experience a life-threatening stroke, according to the American Heart Association. And for those who don’t properly control their condition, the odds of health issues—which range from cardiovascular trouble to nerve damage and kidney disease—increases exponentially. Luckily there are plenty of delicious foods that are compatible with diabetes. We tapped registered dietitians and certified diabetes educators for their top food picks that are low-carb and low-sugar, but still high in flavor. These superfoods will keep your blood sugar in check without skimping on flavor. Bonus: Most of these foods are also packed with essential vitamins and antioxidants to fight off inflammation and keep your energy levels high. While you’re stocking up your grocery cart with these staples, be sure to avoid the 75 Unhealthiest Foods on the Planet. This nutty, trendy whole grain is a good source of fiber and protein, making it a smart pick for a diabetes diet, Sarah Koszyk, RDN tells us. “With the fiber and protein combination found in quinoa, you’ll feel fuller and have better blood sugar control. Protein also helps with the uptake of carbohydrates so the body can process them more easily. I suggest enjoying quinoa in a salad or casserole.” Elizabeth Snyder, RD, CDE says you can still eat carbs if you’re diabetic. You just have to watch out for portion sizes: “The trouble [with eating carbs as a diabetic] lies in eating more carbohydrates than we need, as the body will choose to store any extra energ Continue reading >>
Diabetic Recipes
Diabetic-friendly cakes, cookies, and more low-sugar desserts, plus dinner ideas. See more than 520 recipes for diabetics, tested and reviewed by home cooks. Continue reading >>
The Best Grains For Diabetics
As those with diabetes know, limiting carbohydrates, especially grains, is an important dietary step in maintaining healthy blood sugar levels. However, when you do decide to enjoy a grain dish, there are a few options that will not only keep you on your path to recovery, but also provide you with an array of nutrients and health benefits. Overall, consuming carbohydrates that have been processed/refined (stripped of all their vitamins, minerals, fibers and other nutrients) to make white varieties of rice, pasta, bread, bagels, crackers and cookies can cause extreme ups and downs in blood sugar levels, overwork the liver and pancreas, and rob the body of existing vitamins and minerals such as calcium and magnesium from its storage banks in order to break down and digest the food properly. Low glycemic, complex, whole grains such as buckwheat, amaranth, millet, brown rice, quinoa and kamut are ideal choices for those with a stable inner physiology. Each one described below contains many key nutritional properties that can be helpful in both the prevention and management of diabetes. Buckwheat: This "grain" actually comes from a fruit seed making it an ideal food for those with gluten sensitivities and diabetes. Research findings have shown that buckwheat can actually lower blood sugar levels. Buckwheat is high in magnesium, phytonutrients, and dietary fiber. Amaranth: Also a non-gluten "grain", amaranth is high in protein (15-18%) and contains more calcium than milk. It’s rich in amino acids and contains more lysine than any other grain. It’s also a great source of fiber, iron, potassium, and many other vitamins and minerals. Millet: This energy producing grain provides 26.4% of the daily value for magnesium, a co-factor for the enzymes involved in insulin secretion Continue reading >>
Best Foods For Diabetes
Learn more about great foods to eat for diabetes including cinnamon, nuts, oatmeal and more. With diabetes, it can be easy to fixate on all the foods you feel like you're missing out on. But there are lots of diabetic diet-friendly foods you can enjoy, and it's important to focus on the foods you can and should be eating more of. These diabetic diet-friendly foods are nutrient-packed powerhouses that can help you control your blood sugar and stay healthy. Pictured Recipe: Moroccan Kidney Bean & Chickpea Salad Pictured Recipe: Turkish Spice Mix Cinnamon This fragrant spice has been shown to lower cholesterol and keep blood sugar more stable. Just 1/4 teaspoon of cinnamon per day improved fasting blood sugar and cholesterol levels in one study published in the journal Diabetes Care, and other studies have shown similar effects. Get your cinnamon fix by sprinkling it into smoothies, yogurt, oatmeal or even your coffee. Another plus for cinnamon? It adds flavor to your food without adding sugar or salt. Pictured Recipe: Roasted Brussel Sprouts Nuts Walnuts in particular have been shown to help fight heart disease and can improve blood sugar levels, all thanks to walnuts' high levels of polyunsaturated fats. These healthy fats have been shown to help prevent and slow the progression of conditions like diabetes and heart disease. Almonds, pistachios and pecans also contain these beneficial fats. Nuts are low in carbohydrates and high in protein and fat, which makes them good for stabilizing blood sugar. Just be sure to watch your serving size. A 1/4-cup portion of shelled walnuts clocks in at 164 calories. Pictured Recipe: Quinoa & Chia Oatmeal Mix Oatmeal Whole grains, such as oats, are better for your blood sugar (the fiber helps minimize spiking) and may actually help impr Continue reading >>
6 Easy Salad Recipes To Help Control Diabetes
“I don’t want to eat like a rabbit!” This is what I hear when I encourage increased leafy greens and vegetables to people with diabetes. However, there is a proverbial goldmine of nutrients in salad that can help people with diabetes decrease blood sugar and get needed nutrients. Salad doesn’t have to be boring! We can help with 6 easy salad recipes to help control diabetes and make you love eating your greens. According to The American Diabetes Association, as of 2012 over 29.1 million people in the United States were diagnosed with diabetes. This is over 9.3% of the American population. These numbers are shockingly on the rise all because of the way we are choosing to eat. Our diets are too high in fat cholesterol, sodium, and processed foods. Go to your cupboard. Take out a box of packaged food. Turn it over and read the ingredients. Are there things on there you can’t read or understand? Should you really be eating it? Fresh Is Best Think about where you shop. If you go around the perimeter of your local grocery store, all of the fresh non-processed items are around the perimeter of the store. Here you will find all the best ingredients for wholesome and fresh foods. Bare salad would be best for people with diabetes, because it is actually the toppings and dressings that make it bad for you. Choosing the right ingredients can still keep things tasting good and good for you. Our expert taste team found six of the best tasting and easy to make salads that are diabetes friendly. Actually, they are good enough for the whole family to enjoy right along with you! We’ve even included recipes for people watching gluten intake and vegetarians too. Let’s take a look. For more diabetes related information read the following: 1. Salmon Topped Spinach Salad and Lem Continue reading >>
Healthy Options For Diabetics | The Western Producer
Beat together quinoa, eggs and milk. Combine dry ingredients in a separate bowl, pour liquid into dry ingredients and slightly mix. Add melted butter and stir until just blended. Place in well greased muffin tins. Bake 20 to 25 minutes at 425 F (220 C) These muffins freeze and reheat well. Per muffin: energy 147 calories, protein 4.5 g, carbohydrates 18.5 g, dietary fibre 1.3 g, fat 6 g, sugar 2 g, cholesterol 32.5 mg, sodium 260 mg. Recipe analysis information from www.eaTracker.ca . Mix and sprinkle with one teaspoon cinnamon (5 mL). Makes four one pound loaves, about 40 slices. The dough can be refrigerated up to 10 days. 3 1/2 c. unbleached all purpose flour 875 mL Mix dry ingredients in a large bowl. Add water and mix with dough hook or a wooden spoon. Cover and let dough rise at room temperature for two hours. Place dough in refrigerator for at least 24 hours and up to 10 days. When ready to bake, cut off quarter of dough and shape into a ball on floured counter. Place dough, seam side down, on a small piece of parchment paper. Lift dough on parchment into a soup bowl. Cover with plastic wrap. Let rise for about 90 minutes. Place a Dutch oven in oven and preheat to 450 F (230 C). When dough is ready, remove Dutch oven, uncover and place dough on parchment into Dutch oven. Slash top of dough, cover and return to oven. Bake 15 minutes, uncover and bake another 10 to 20 minutes. The bread should reach an internal temperature of about 200 degrees F. Cool completely on a wire rack. Source: adapted from Healthy Bread in Five Minutes a Day: 100 New Recipes Featuring Whole Grains, Fruits, Vegetables, and Gluten-Free Ingredients. Per slice: energy 99.3 calories, protein 4.9 g, carbohydrates 17.6 g, dietary fibre 1.6 g, fat 1 g, sugar 0.2 g, cholesterol 0 mg, sodium 177 mg Continue reading >>
15 Of The Best Foods For Diabetics, According To Science
High in soluble fiber, oats are slower to digest than processed carbs. Eat them and you’ll release glucose into the bloodstream more slowly, which will prevent spikes in your blood-sugar levels. In a 2012 study from Sweden’s Karolinska University, researchers found that eating four servings of whole grains daily reduced the risk for developing prediabetes by 30 percent. Other research shows that if you eat whole grains you experience less inflammation, which could lower the odds of your developing insulin resistance, heart disease, and high blood pressure. These science-backed strategies can work to reverse diabetes. This sweet seasoning contains a compound called hydroxychalcone, which may stimulate insulin receptors on cells and, in turn, improve your body’s ability to absorb blood sugar. Researchers from the University of California-Davis recently reviewed eight different studies on cinnamon and reported that about half to one teaspoon a day lowered fasting blood sugar levels by an average of nine points among people with diabetes. Sprinkle the fragrant spice onto oatmeal or add a dash to a cup of coffee. These myths about diabetes could be damaging your health. From Merrill Lynch Eating more whole fruits, particularly grapes, blueberries, and apples, was significantly associated with a lower risk of type 2 diabetes, according to a Harvard study published in the British Medical Journal in 2013. People who ate at least two servings each week of certain whole fruits reduced their risk for type 2 diabetes by as much as 23 percent when compared to those who ate less than one serving per month. Eating the whole fruit seems to be key, though; researchers found that fruit juice drinkers faced as much as a 21 percent increased risk of developing diabetes. Make sure to Continue reading >>
15 Power Foods For Diabetics
Some of the best foods for diabetics include dark chocolate, avocados, fish, quinoa, spinach, tomatoes, red onions, broccoli, egg whites, beans, blueberries, oatmeal, and many more. What is Diabetes? The fact that you are reading this article likely means that you are familiar with diabetes, perhaps you even suffer from the condition yourself, but a bit of background information is always valuable. If you know someone who has diabetes or are have a lifestyle that puts you at high risk for diabetes, then this is also information that could be very beneficial for you. Diabetes, quite simply, is a classification of metabolic diseases that result in a person having high blood sugar. More than 380 million people around the world suffer from this disease, and numbers are increasing every year. The technical name of diabetes is Diabetes mellitus, but more importantly is knowing the difference between different types of diabetes. Type 1 diabetes: Type 1 diabetes means that a person is unable to produce insulin, a hormone that enables cells in our fat tissue and skeletal muscles to absorb glucose (sugar) from the blood. Having too much blood sugar causes a wide range of health concerns, including increased hunger and thirst (which leads to overeating and obesity), increased urination, and even more serious health issues, such as kidney failure, heart problems, damage to your vision, and even death. Type 1 diabetes is caused by the autoimmune destruction of the beta cells in the pancreas that create insulin; this type represents approximately 10% of diabetes cases in the world. Type 2 diabetes: Type 2 diabetes represents the other 90% of global diabetes cases and is often referred to as “adult-onset diabetes”. Type 2 diabetes is a result of lifestyle, not a metabolic autoimmu Continue reading >>
