CARBS TO PROTEIN RATIO FOR DIABETICS

Diabetics should generally eat snacks and meals having one-third as many proteins as carbs! For example, if you have a snack that contains 21 grams of carbs you want to balance that with 6 to 8 grams of protein. This is not a hard and fast rule but something that should be done as often as possible. It will help you control your blood sugar in almost all cases.This is what I was taught years ago and  I have successfully controlled my diabetes by following this rule and taking a 500 mg metformin for almost 13 years. This is the only way I count carbs.

COMPLEX CARBS TO BOOST YOUR MOOD

Feeling down or depressed? Eat more whole grains, fruits, vegetables, and legumes. Yes, these are carbohydrate foods but they are the complex (or good) carbs. These carbs boost your serotonin levels. Serotonin is a mood-elevating chemical in the brain. Just remember to eat some protein, too.

BLUEBERRY TART WITH WALNUT CRUST*

*I got the original idea for this tart from a diabetic recipe website (I believe it was EatingWell).  I have made some changes that I think make it healthier.  Walnuts and blueberries are two of the healthiest foods and are especially good for diabetics.  

CRUST:
1/2 cup lightly toasted walnuts
1 cup Graham cracker crumbs
1 large egg white
1 tbsp unsalted butter, melted
1 tbsp coconut oil
pinch of salt, optional

Preheat oven to 325 degrees.

Coarsely chop the walnuts in a food processor; add Graham cracker crumbs and process until the mixture is fine crumbs.

In a medium bowl, whisk the egg white until frothy; add crumb mixture, butter, coconut oil, and salt - if using.  Toss the mixture to combine well.  Press onto the bottom and 1/2-inch up the sides of a 9-inch tart pan that has a removable bottom.

Set tart pan on a cookie sheet and bake at 325 degrees for 8 minutes or until dry and slightly darkened around edges.  Remove from oven and allow to cool on a wire rack.

FILLING:
1 brick (8-oz) Neufchatel (low-fat) cream cheese, softened
1/2 cup low-fat sour cream
1/4 cup + 2 tbsp pure maple syrup**, divided
2 cups fresh blueberries

In a mixing bowl with mixer on low speed, beat the cream cheese, sour cream, and 1/4 cup of maple syrup until smooth.  Carefully spread the mixture into the cooled crust.  Place the blueberries over the filling and drizzle with the remaining two tablespoons of maple syrup (I omit this syrup).

Refrigerate at least an hour before serving.  Can be made 1 day ahead and refrigerated.

**If you have serious problems with your blood sugar, use sugar-free maple-flavored syrup and use sugar-free vanilla wafer crumbs instead of graham cracker crumbs.

As always, remember this is a dessert. Eat one piece and share the rest with family and friends.

JOY BAUER'S TURKEY MEATLOAF FOR DIABETICS

As anyone who reads my blogs regularly knows, I simply do not allow poultry into my mouth.  I know, it is a quirk I have no intention of trying to overcome!  However, I do realize that many of you live for chicken and turkey so I am posting this recipe from Joy Bauer for you.  But please remember to read the label on your ground turkey.  If the product contains skin it is not in your health's interest to purchase it.

• oil spray
• 1 pounds turkey, ground, lean (at least 90% lean)
• 1 small zucchini, summer, grated
• 1 cup(s) oatmeal, instant
• 1/2 cup(s) mushrooms, shiitake, chopped
• 1/4 cup(s) milk, fat-free
• 1/4 cup(s) basil, fresh, thinly sliced
• 2 tablespoon soy sauce, less sodium
• 2 egg white(s)
• 4 clove(s) garlic, minced
• 1/2 teaspoon thyme, dried
• 1/2 teaspoon oregano, dried
• salt substitute
• pepper, black ground

Preheat the oven to 350°F. Coat a 1-quart loaf pan with oil spray or line with aluminum foil.

In a large bowl, mix the turkey, zucchini, oatmeal, mushrooms, milk, basil, soy sauce, egg whites, garlic, thyme, and oregano and season with salt substitute and pepper.

Press the turkey mixture into the loaf pan and cover with aluminum foil. Bake 40 minutes. Remove foil and bake 5 to 10 minutes longer, until the top begins to brown and the center is no longer pink. Serve immediately.

Amount per ServingCalories: 239

Total Fat: 3 g

Saturated Fat: 0 g

Cholesterol: 45 mg

Sodium: 380 mg

Total Carbohydrate: 20 g

Dietary Fiber: 3 g

Protein: 33 g

SOY PROTEIN AND TYPE 2 DIABETES

It seems soy protein has a lasting beneficial effect on the heart, blood vessels, and kidneys of persons diagnosed with Type 2 Diabetes.  In a study published in the journal Diabetes Care,  patients who ate soy protein showed significantly lower levels of fasting blood sugar, total cholesterol, LDL (bad) cholesterol, and triglycerides.  The study also found that C-reactive protein levels, which signal inflammation in the body, were lowered along with other indicators of kidney disease.

If you aren't currently eating soy protein, you need to add it to your diet!  Don't know what to include?  Try tofu, soy milk, soy burgers, edemame, etc.

This is a file photo.

5 TIPS FOR DIABETICS EATING FAST FOOD

Tonight I have been going through the archives of some of my old Internet articles and this is one of them.  This article was published in September 2009 but still has some good advice for today.  Even better, in the last nine years since publication, fast food restaurants have made some big improvements to their menus.  Here is the article:

While it may be hard to admit, as diabetics, we know that fast food is not the best way for us to go. But we do live in a fast paced world and we are constantly surround by fast food restaurants. Who hasn't had the kids or grandkids in the car spotting every fast food place on the road? I know I give in once in awhile to my younger grandchildren and treat them to a "kids meal". And I am willing to bet you do the same thing!

While the golden arches, etc. may be tempting, it is best to pass them by as often as possible. However, there are always times we have to do what we have to do. If you are out and absolutely must have something quick and you find yourself only in "fast food alley", don't despair. Or perhaps you just have to give in to the little ones and go for it. Fast food is an option when ordered properly. Here are some tips to help you make good decisions once you step into that bastion of greasy fried food.

1. Be sure to order the small sizes. Forget the "super size value" the cashier will tempt you with. Remember it is not a "value" if you shouldn't have it.

2. Avoid the deep fried foods. You know you shouldn't have them so forget it! No french fries for you; order a small side salad instead. And go easy on the dressing. A drizzle won't hurt you. The whole package will!
3. When ordering your sandwich, go for the grilled chicken or the smallest size burger. Then you need to stick with this important step; ask that your sandwich be made without the dressing and mayo based sauces. If you want something on your sandwich, ask for mustard, catsup, lettuce, tomato, pickle and/or onion. If you get the small burger, break off the excess bun. Many times the burger is almost lost in a big bun. You know you shouldn't have that extra bread! Or you could remove the top of the bun, eliminating over half of the bread.

4. Drink water or unsweetened tea. Yes, you can have that diet drink if you really must. However, water is best for you with the unsweetened tea following in a close second.

5. Skip dessert. You really don't need a fried pie or cookies, etc. If you really must partake of dessert, go for a simple small ice cream cone. Sometimes you can get sliced apples.

As you can see, it really is possible to do fast food once in awhile without feeling guilty. Just make it a rare occasion. As diabetics, we simply cannot afford to be visiting "fast food joints" on a regular basis.

SAUERKRAUT IS A SUPER FOOD!

I just posted a recipe for a Chicken Sauerkraut Panini.  Well lo and behold when I turned on my computer what should be there but the following statement about sauerkraut as an overlooked food we should be eating.  I am passing this information on to you:
Sauerkraut
Considering cabbage is low-carb, high-fiber, and contains cancer-fighting 3-indole carbinol and d-glucarate, a compound that works to clear excess estrogen, the veggie is already a superfood. Fermenting it into sauerkraut, however, puts it on nutritional steroids. The probiotics that drive fermentation also help repopulate your digestive system with healthy, hardworking good bacteria that lower inflammation, improve digestion, and maybe even aid in weight loss. Plus fermentation increases the bioavailablity of the antioxidants found in cabbage, and the longer cabbage ferments, the higher the levels of antioxidants become, meaning your body can better absorb and use them.

If sauerkraut is not a part of your diet, you'd better try that panini sandwich!

TURKEY BURGERS WITH MARJORAM

1/4 cup grated low-fat cheddar cheese
1/2 cup chopped green onions
1/2 cup diced green bell pepper
2 tbsp minced garlic
1 large egg
1 tbsp olive or canola oil
1 tsp dried marjoram
1/2 tsp salt
1/4 to 1/2 tsp freshly ground black pepper (amount according to taste)
1 lb ground lean turkey

In a small mixing bowl, combine the cheese, green onions, bell pepper, and garlic.

In a large mixing bowl, lightly whisk together the egg, oil, marjoram, salt, and pepper.  Stir the cheese/veggie mixture into the egg mixture; add the ground turkey.  Mix together well using hands and form into 4 thick patties.  Handle carefully, they will bind once they start cooking.

Heat a large cast iron skillet or heavy nonstick skillet; add the oil and turn skillet to coat the bottom well.  Place the turkey patties into the skillet; do not cover.

Cook patties over medium-high heat to start then reduce the heat to medium low.  Cook about 12 - 15 minutes on the first side then turn and cook the second side another 12 - 15 minutes.

To check for doneness, cut into center of a burger.  Color should be white without any pink.

To serve, place on the bottom of a whole-grain sandwich thin.  Add lettuce, tomato, pickle, etc to suit your taste.  If you avoid breads altogether, eat on a lettuce leave or cut in half and serve wrapped in lettuce.

Yield: 4 servings

Note: File Photo

DIABETIC-FRIENDLY PINEAPPLE-PECAN BREAD

I made this bread several years ago as a birthday gift for a friend who loves pineapple and eating sugar-free.  I decided to experiment and see what I could come up with. It turned out to be quite tasty. If you enjoy 'sweet' breads, give this a try.

1/4 cup pecans, chopped fine
1/4 cup canola oil
1/4 cup ground flaxseed
1/8 tsp lemon juice or 1/4 tsp grated lemon peel
3/4 cup Splenda granulated
1 egg
1/2 cup all purpose flour
2 cups white whole-wheat flour
1/2 tsp baking soda
2 tsp baking powder
8 1/2-oz can crushed pineapple in it's own juice (no syrupy pineapple!)
1/4 cup milk
1/2 cup chopped pecans

Preheat oven to 350 degrees.
Spray a 9-inch* loaf pan with butter-flavored nonstick cooking spray.  Sprinkle the 1/4 cup of finely chopped pecans over the bottom of the pan.  Sprinkle a pinch of Splenda over the pecans and spray lightly with the cooking spray.  Set pan aside.

In a medium mixing bowl, using an electric mixer, blend the canola oil and flaxseed; add the lemon juice or peel, Splenda, and egg.  Mix until well blended.

Combine the flours, baking soda, and baking powder in another bowl.  Add flour mixture to the Splenda mixture alternately with the pineapple, mixing until well blended after each addition.  Begin and end with the flour mixture.

Mix in the milk until blended then stir in the  1/2 cup of pecans.

Spread the mixture over the pecans in the prepared pan and bake at 350 degrees for 50 minutes or until a wooden toothpick inserted in the center comes out clean.

Note: For health reasons, I do not add salt to most of my baking.  If you want to add salt, I would only add a pinch! Also, I used a 9-inch loaf pan and that is the bread pictured below. I have since decided than an 8-inch pan allows for a thicker bread.

PINEAPPLE-AVOCADO SALSA

Enjoy this salsa with chicken or pork to perk up your meals. This is a great way to add flavor without added sugars and unhealthy fats.

2 large tomatoes, seeded & chopped
1 cup diced fresh pineapple
2/3 cup cubed avocado
2 green onions, thinly sliced
1 tbsp lime juice
1 tbsp cider vinegar
1/4 tsp salt
1/2 tsp freshly ground black pepper
1 to 2 tbsp (to suit taste) chopped cilantro

Combine all ingredients together in a small bowl.  Cover and refrigerate until serving time.

 

Note: File Photo