Saturday, January 13, 2018

EAT YOUR LENTILS!

Lentils are such a healthy food and especially important for diabetics. If lentils are not a regular part of your diet, consider adding them. Even if you don't especially like them, throw a few into soups or onto salads to work them into your diet.

Lentils are loaded with fiber and with protein, both essential to a healthy diet. Some people shy away from lentils because they consider them high in fiber. The good news is that around 40% if the carbs in lentils are fiber! And that causes a lower blood sugar response thus the reason lentils are important to a diabetic's diet.

According to the USDA (United States Department of Agriculture) one serving of lentils contains 15 grams of fiber and almost 18 grams of protein!

Note: Red lentils are quicker cooking, if you are impatient of in a hurry!

Note: This information is from Jill Weisenberger, RDN, CDE.

 Note: File Photo





WHAT IS FIBER AND WHY IS IT IMPORTANT?

Fiber is sometimes called nature's broom according to Toby Smithson, RDN, LDN, CDE, the author of Diabetes Meal Planning and Nutrition for Dummies.

Fiber; which is found in plant based foods, is a carb that the body cannot digest. That makes fiber a necessity for diabetics in controlling the rise in blood sugar following a meal. Fiber helps to slow down the body's absorption of sugar.

There are two types of fiber and both are very beneficial:
  1. Soluble fiber foods become sticky as they pass through our digestive systems and that helps to reduce the absorption of cholesterol.
  2. Insoluble fiber doesn't dissolve and that helps to keep the bowels regular.
Both of these things are important for diabetics as well as the general population. Here are some of the important benefits of fiber (other than the ones mentioned above):
  • Managing weight - fiber helps to make us feel more full and satisfied therefore we will do less overeating at meals and less snacking.
  • Blood sugar regulation - The previous bullet, eating and snacking less, helps in the regulation of blood sugar levels.
  • Improve heart health - everyone needs to be aware of heart health and taking care of their heart. Diabetics face double the risk for cardiovascular complications than does the non-diabetic. Fiber's ability to help lower cholesterol as well as blood pressure makes it especially important to diabetics and those with heart problems.
We should strive for 20 to 35 grams of fiber a day. 

 Note: File Photo of High Fiber Foods


Wednesday, December 27, 2017

HEALTHY SUBSTITUTE FOR MAYONNAISE OR SOUR CREAM

You can make your own healthy substitute for mayonnaise or sour cream by pureeing low-fat cottage cheese in a blender or food processor. Use in recipes for all or part of the mayo or sour cream called for when making dips, dressings, or spreads.

Note: Not a brand recommendation. Use your favorite brand.

Thursday, December 21, 2017

A LITTLE BIT OF EGGNOG FACTS

It's that time of the year when the eggnog comes out. If you are dieting or you are a diabetic, you might want to watch your eggnog consumption or be sure to read the labels. Some traditional eggnog from the grocery stores contain as much as 30 g of fat and 40 g of carbs per 1/2 cup.

I have a recipe on my diabetic enjoying food blog that has only 3 g fat (1 1/2g saturated) and only 11 g carbs.

If you add alcohol, that increases the number so keep that in mind.

This is a file photo.

Thursday, December 14, 2017

DIAGNOSED WITH TYPE 2 DIABETES AND WONDERING WHAT TO EAT?

A diabetic can enjoy a diet that is both tasty and healthy. According to Sue McLaughlin, RD, a certified diabetes educator, we should  “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber.” Too often people think they are to shy away from fats but that is not exactly true. There are many healthy fats that are vital to a diabetic's diet and health. It is also important to eat a wide variety of foods to make sure we’re getting a healthy mix of phytochemicals and essential fatty acids. Following is a list of foods we diabetics should be sure we are eating.

  1. Legumes provide vital fiber and protein. They absorb slowly into the body which helps to regulate our blood sugar. How about this little fact - half a cup of most types of beans provide about 1/4 of our daily requirement of fiber and as much protein as an ounce of meat! In a study published in 2012 in JAMA, Canadian researchers linked eating beans, chickpeas, and lentils with improved blood glucose control and reduced blood pressure, cholesterol, and triglycerides (blood fat) levels in people with type 2 diabetes. 
  2. Fatty Fish provide essential Omega-3 Fatty Acids. Suggested fish to eat are salmon, tuna, mackrel, and bluefish.
  3. Tree Nuts provide, here it is again - healthy fats! Nuts are high in fiber, protein, and healthy fats. Recommended nuts are almonds, cashews, hazelnuts, pecans, walnuts, and pistachios as they seem to hold the biggest benefits for diabetics. Peanuts aren't listed because they are not tree nuts. They are legumes!
  4. Blueberries are considered a superfood for type 2 diabetics. Blueberries contain a good amount of antioxidants as well as vitamins and fiber.
  5. Cruciferous vegetables such as broccoli. Broccoli is high in vitamins A and C as well as fiber. The fiber in broccoli can help one feel full longer and that is important to a diabetic so they won't snack too much on unhealthy snacks.
  6. The above is a short list. Additional good foods for diabetics include green leafy vegetables, sweet potatoes, oatmeal, and avocados.
If you are having problems controlling your blood sugar, try adding more of these foods to your diet!




Monday, December 11, 2017

EASY SAFE HOMEMADE BUG SPRAY

I got this off the internet and it had great reviews and comments:

Soak orange peels in vinegar for two weeks in a sealed mason jar. Then pour the vinegar into a spray bottle. Use for cleaning or bug spray. This is great for ants!

Thursday, November 16, 2017

WILD SALMON VS FARM-RAISED SALMON

Did you know that wild salmon can have up to 6 grams less fat in a 5-ounce portion than does farm-raised? (Remember the fat in salmon is mostly healthy fat.)


Monday, May 8, 2017

ANTIOXIDANTS EVERYDAY

As has been noted several times on this blog, antioxidants are vitally important to maintain a healthy body.  So we know it is important to eat them everyday.  And that is such a simple thing to do.  One of the easiest ways to add antioxidant-rich foods to your diet is to make a habit of adding berries such as blueberries, strawberries or raspberries to your morning cereal or oatmeal.  Fresh or frozen berries are fine so don't use the excuse that berries are out of season!


Another way to add antioxidants daily is to add a cup of fresh brewed tea, hot or iced, to your daily regimen.

There are many ways to add more antioxidants to your diet but these are too of the really easy ones.
File Photo