PEAS ARE A HEALTHY VEGETABLE

Yes, peas are a starchy vegetable, but they are a healthy vegetable as peas are a resistant starch*. All varieties of peas are good sources of fiber, vitamin C and a surprisingly amount of protein. Include peas in soups, salads, skillet meals, etc. You do not have to have them as the main dish to get the benefits. Even diabetics should include fresh or frozen peas in their diets.

English Peas

*If you aren't familiar with resistant starch there is information on this blog about them.

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SHOULD DIABETICS EAT WHITE BEANS?

I often have people react with shock when I mention that beans are a staple in my diabetic diet. "Beans", the misinformed often say, "you can't eat beans, they are carbs." They are more than carbs! Take white beans, for instance. They are rich in fiber and protein, two of the things that make them slow to digest and help curb blood sugar spikes. Beans have been in my diabetic meal arsenal for about 14 years now and are one of my best blood sugar spike fighters.

You don't have to cook your own white beans from dried beans. Keep some reduced-sodium canned cannellini beans in your pantry. Rinse and use in recipes and salads. 

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BREAKFAST SMOOTHIE

This is a recipe I posted on this blog back in 2011.  I often get requests for healthy smoothies so thought I would post this again.  This is not meant to be the beverage with a meal. I do not promote smoothies for diabetics but to each his own.

This recipe is okay for most diabetics and those watching their insulin levels because of its good protein to carbohydrate ratio.  It is high in carbs but has way over the 1/3 as many proteins as carbs diabetics should maintain. You know your body and how this might work or not for you.

1 cup fat-free milk*
6-oz fat-free plain yogurt**
2 tbsp walnuts
2 tbsp flaxseed meal
1/2 cup blueberries
dash of ground cinnamon

Pour milk into a blender container; add the yogurt, walnuts, flaxseed meal, and blueberries.  Sprinkle ground cinnamon over top.  Blend for 15 to 20 seconds until smooth.

*May substitute equal amount of low-fat calcium enriched soy milk.
**For diabetics it is best to use plain Greek yogurt. Note that will change the nutritional numbers.

Yield: 1 serving
384 calories, 22 g protein, 45 grams carbs, 6 g fiber, 16 g (1 saturated) fat, 7 mg cholesterol, 232 mg sodium

If low on potassium, use a banana instead of blueberries or add half a banana to the above.  Remember that changes the nutritional numbers!

A COMPLETE MEAL

Do you know what a complete meal consists of?  To have a complete meal you need to have whole grain, fruits and vegetables, lean protein, and some heart-healthy fat. Skipping one whole food group without your doctor's permission is not a good idea. The file picture below shows this about as good as any I have seen.

 

PROTEIN FOR WEIGHT LOSS

If you are dieting and feeling proud that you are only eating three meals a day, you are doing it wrong. According to health expert and certified trainer Kim Lyons, you quash cravings by doing mini-meals. As a diabetic I have been doing this now for years but it is an important way for anyone to eat. Have three meals a day with a protein mid-morning and mid-afternoon snack. Why protein? Protein will regulate your blood sugar and keep you from crashing later. When I say snack I mean snack, not another meal. Here are some healthy suggestions for those "mid" snacks; small amount of a lean meat, tofu, low-fat cheese stick, boiled egg, nut butters, etc. It is okay to add a small amount of carbs, but the main focus should be protein.

The protein in the nut butter makes this apple a much healthier snack than the apple alone.

DON'T THINK OF FOODS/CALORIES AS JUST CARBS, PROTEINS OR FATS

 

Try thinking of foods as packages of various amounts of carbs, protein, and fats. A food and its calories may be made up of any one or any combination of the three. If you are diabetic or watching carbs for other health reasons here is a simple way to think of carbs. The calories in the following foods come mainly from carbs:

• Sweets and desserts such as candy, cakes, pies, cookies
• Starches such as breads, grains, cereals
• Fruits and their juices whether raw, fresh, or canned
• Vegetables including broccoli, corn, beans, peas, peppers, etc
• Fat-free foods often use carbohydrate-based fat replacers ie sour cream, salad dressings
• Sugar-free foods using polyols or sugar alcohols (you will notice sugar-free foods usually note they are not a low-calorie food)

A healthy diet always includes a variety of foods.

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PROTEIN FOR THE AFTERNOON SLUMPS

I have mentioned this on this blog before but so many complain of afternoon slumps I thought another post might be in order. Whatever you do when you feel that afternoon slump coming on, don't grab a candy bar or other sweet treat. You need something protein rich to combat the slumps. British researchers suggest a snack that includes hummus or eating a hard boiled egg for a boost in pep. The reason? Amino acids in protein stimulate certain brain cells that make you feel more alert, according to the study's lead author Denis Burdakov, Ph.D. Protein rich foods are also rich in tyrosine, an amino acid needed to help the body produce noradrenaline another brain chemical that perks you up.

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PROTEIN TO BURN CALORIES

According to British researchers the amino acids in protein-rich foods prompt the body to burn more calories as fuel. And that helps one to shed weight.

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PROTEIN IN LEAN ITEMS VS PROTEIN IN HIGHER FAT ITEMS

It doesn't matter whether you eat low-fat dairy and lean meats or the higher fat versions of the same foods as far as protein is concerned.  While the fat content varies the protein doesn't change. For instance, you will get the same amount of protein in whole milk as in low-fat milk.

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BEANS ARE A DIABETIC 'SUPER FOOD'

One food a diabetic should eat often is beans. I try to eat beans in some form almost every day and they really help me keep my blood sugar under control. Pinto beans work best for me but garbanzo, kidney, etc all work well. In fact, nutritionists tell us that as little as 1/2 cup of any type beans will provide as much protein as an ounce of meat and approximately 1/3 of your daily fiber requirement. Other benefits we derive from beans are magnesium and potassium. If you are diabetic and beans aren't currently a part of your diet, perhaps they should be. Use them to top a salad, add to soups, use in casseroles, or just enjoy a good bowl of beans. Beans are a tasty way to help control your blood sugar.

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Do YOU KNOW -QUINOA?

Are you familiar with the ancient grain quinoa? If you haven't tried it, you probably should, especially if you have high triglycerides. Quinoa (Pronounced key-wah) is a nutritional powerhouse. It is packed with protein, fiber, vitamins and minerals. It is loaded with omega-3 and omega-6 fatty acids which are good fats that lower triglycerides! If quinoa isn't currently a part of your diet, try adding it. This is especially important if your doctor has told you your triglycerides are high.

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ALMONDS FOR WEIGHT LOSS?

Can you believe it? Studies have shown that people who eat a serving of almonds at least twice a week are less likely to gain weight! Almonds are high in calories so eat no more a small handful a day. There are various types of almonds available, but you should stick to the whole roasted ones and avoid the candy-coated ones! Here are more benefits of almonds:

• Almonds are also high in vitamin E, an antioxidant that fights the effects of the sun.
• Almonds are high in monounsaturated "good" fats that help to lower cholesterol. When you add almonds to your healthy, low-fat diet, you can reduce your chances of heart disease by 30% to 45%. Stay away from salted almonds though as salt may raise your blood pressure.
• Almonds are a quick source of protein. 1/4 cup of almonds provides as much protein as an egg.

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ARE YOU EATING LEGUMES?

 If the answer to our title question is no, you need to do some work on your diet. Continue reading to understand why.

Legumes are the richest plant-based proteins and contain the third highest protein content in a single serving after meat and fish. However, as compared to meat and fish, it contains much less calories and fat yet gives a whole lot of fiber which helps to prevent diabetes and heart disease. The high fiber content contributes to a low glycemic index (GI) which means that glucose is slowly being released into the bloodstream. This effect control spikes in blood sugar especially after meals and is very beneficial to managing a diabetic blood sugar. 

If legumes are not currently a part of your diet, I suggest you correct that right away. If you don't enjoy a bowl of legumes, add them to soups, salads, etc. but work them into your diet.

WHAT TO EAT FOR AN ENERGY SLUMP

So often, mid-afternoon usually, we hit an energy slump. And often we reach for a candy bar or other sweet to give us a boost. What a wrong choice. A recent study from the University of Cambridge found that it is protein, not sugar, that activates the cells responsible for keeping us awake and burning calories. Suggested items for snacking during that energy slump are low-fat cheese (I like string cheese), a couple slices turkey breast, hard-boiled egg, a handful -approximately 10 - nuts, or a cup of Greek yogurt just to mention a few.

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PROTEIN

 A recent article I came across from Diet and Nutrition (in part):

With dieting’s emphasis on low-fat, low-carb, and low-calorie, one essential ingredient for weight loss is often left out of the mix: protein. Numerous studies, including one published a few years ago in the Journal of the American Medical Association have shown that skipping high-protein foods may lead to overeating and is often one of the biggest causes of excess weight gain. And as any devoted exerciser knows, protein is essential for the growth and repair of muscle and organs, especially after a hard workout.

When planning your healthy meals, keep in mind that 10 to 35 percent of your daily food intake should be lean protein. For women, that’s 46 grams a day; for men, 56 grams. If you make the right choices throughout the day, you can easily hit your protein targets.

 

BENEFITS OF CHIA SEEDS

 

 

PROTEIN AS A BUILDING AND REPAIR TOOL

Protein is an important part of the diet.One of the main reasons is that protein helps to build and repair our body tissues. Be sure you are getting an adequate amount of protein in your diet. Following is a partial list of protein-rich foods:

• Meat
• Poultry
• Fish
• Dairy Products
• Eggs
• Beans
• Nuts

That list is probably not intimidating to most of you, in fact you are probably thinking that is a pretty tasty list. For me it is a challenge. I don't really like meat but can eat a little. I never allow poultry in my mouth, hate fish, don't drink milk although I do love cheese, and I can stomach a scrambled or deviled egg once in awhile. I do enjoy beans and nuts. I know you don't care about my likes and dislikes but I am telling you this to say I spent over 60 years of my life avoiding those foods. I am convinced that has played a roll in my being diagnosed with diabetes in my 60s. Don't be like me, eat your protein!

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WHOLE EGG OR EGG WHITE OMELET?

Remember a few years ago when we were all going to have heart attacks and die if we ate the whole egg? Restaurants started adding egg white omelets to their menus and everyone felt like they were eating healthy when they left out the yolk. As with most well-hyped food fads we later found that the egg yolk is actually good for us. Imagine that, God didn't give us egg yolks to kill us but to nuture us! Well add that yolk back into your omelet unless your doctor tells you otherwise (always follow doctors orders and not internet articles if you have doubts or questions).  Here's why you should eat the whole egg; almost half the protein is in the yolk, yolks are rich in vitamins and are one of the best sources of choline. Choline is a nutrient that's important for brain health and may lower the risk of heart disease and cancer.

WANT TO AVOID FOOD CRAVINGS?

 A study a few years ago by the University of Missouri reveals an easy way to thwart those food cravings throughout the day. Rather than dealing with those cravings and usually giving in to them, eat protein for breakfast. Eggs, sausage, peanut butter, etc instead of bagels, doughnuts and so forth is the key. The volunteers in the study who ate a high-protein breakfast reported fewer cravings than those who ate no breakfast or ate a high carb breakfast.

Why does eating protein thwart those awful cravings? Protein blocks signals in the brain that make the anticipation of certain foods feel rewarding, the culprit behind food cravings.

If you are not an eggs and sausage type eater, there are some great high-protein other items. Check out the picture below for other ideas. The key is to eat a high-protein breakfast that suits you so you will stick with it for more than a day or two.

 

BENEFITS OF FRESH CRAB MEAT

Did you know that fresh crab meat offers a high-quality protein with minimal saturated fat? It is also a good source of calcium and various other minerals. If you like seafood, take advantage of healthy crabmeat.

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