Yummy Ways to Inspire Your Breakfast June 11, 2010

Here’s the newest question from FOODPICKER.org:

I have type 2 diabetes and am having trouble with breakfast.  It seems so many breakfast foods are high in carbs.  Could you give me some breakfast ideas that are diabetic friendly?

Here are some yummy breakfast ideas, I try to encourage people to eat a carbohydrate and a protein (if you can add in a veggie, that’s great!) with each breakfast.

*Each breakfast listed is less than 50 grams of carbohydrates, make sure to adjust your plan if you’ve spoken to your endocrinologist or dietitian and have a different carbohydrate plan in place.

Breakfast Idea #1: Oatmeal with nuts, cinnamon, flaxseed, little bit of light soymilk or non fat milk optional. Make sure to get a glass of water in before you head out the door!

Breakfast #2: One, whole grain English muffin, cottage cheese made with 1% milk, spinach, pepper to taste. Add a cup of berries or fruit to help round out the meal.

Breakfast #3: Tofu Spinach scramble made with either light soy milk or non fat milk (recipes can be found online). Try adding tomatoes, spinach, olives, and/or chives!

Breakfast #4: Whole grain frozen waffle (like Van’s All Natural Multigrain Waffles), try sugar-free maple syrup, your choices of chopped nuts.

Breakfast #5: Scrambled egg whites on whole grain bread, try adding low-fat, low sodium cheese, and drink with a glass of water. Add in a fruit too!

These are all great ways to begin your day. After you have mastered these different breakfast ideas, try making up your own versions!

Gluten Intolerance April 29, 2010

Here’s the newest question from FOODPICKER.org:

I have type 2 diabetes and just found out I have gluten intolerance.  I haven’t been able to figure out what I can eat.  I have been leaving grains out of my diet.  What should I do?

Gluten is a protein found in wheat, barley, and rye; some people also have an intolerance to oats. Gliadin is found in gluten and that is the substance that causes allergic reactions typically found in people with a gluten intolerance. An intolerance to gluten does have its restrictions, but you are also able to eat many different grains and foods.

Typically, protein foods, fresh fruit/veggies, lentils, meats, milk, nuts, seeds, shellfish, and fish are naturally gluten-free. These foods can easily be incorporated into a diabetic diet as well. A tossed salad with  almonds, balsamic vinegar and olive oil, strawberries and grilled chicken is a great meal!

The following is a list of grains that are gluten-free as well:

Amaranth, arrowroot, buckwheat, bean flour, corn, flax/flaxseeds, garbanzo bean flour, lentil flour, millet, montina, nut flours, potato starch flour, quinoa (great source of protein), rice, seeds, sorghum, soy, tapioca, teff, and wild rice.

These are all safe for someone with a gluten intolerance, but have fun with it! Find some recipes that allow you to incorporate different grains into your diet. Try making one simple change first then adding different grains in slowly.

A great reference is www.celiac.org, this website is for the Celiac Disease Foundation and would be a great way to learn more about gluten intolerance.

The book I used as a reference for this post is by Jules E. Dowler Shepard called “Celiac Disease and Living Gluten-Free, An Essential Guide for the Newly Diagnosed.” This book is a great tool for someone interested in learning more about celiac and gluten intolerance.

Also, try clicking on “Allergy Free” on the Foodpicker.org main page, then across the top choose “Gluten-Free,” this will provide you with a list of brand name foods you can choose from that are all gluten-free.

Diet Sodas March 31, 2010

I recently read an article in Diabetes Self Management related to diet sodas and artificial sweeteners. Some of the new research is very interesting.

One study done in 2009 showed results that could lead to diet soda and kidney disease overtime.  “Of the 3,000 women in the study, including 730 with diabetes, those who drank at least two diet sodas daily experienced twice the rate of kidney function decline (1).”

Some tips given in the article to decrease intake of artificial sweeteners are:

*Try diluting your favorite diet soda with seltzer to decrease the amount of artificial sweetener you consume.

*Add small amounts of fruit juice or cider to plain water or seltzer for a lightly flavored drink.

*Try flavored seltzer garnished with a wedge of lemon, lime, or orange.

*Add slightly crushed fresh mint to iced herbal tea.

*For a refreshing drink, place 1 cup peeled, seeded cucumber and 1/4 cup of honeydew melon in a juicer, blender, or food processor and puree.

1.  Franz, Mary. “Diet Soft Drinks: How Safe Are They?” Diabetes Self Management. March/April 2010: 8-13. Print.

An Apple a Day Keeps the Doctor Away… March 20, 2010

Here’s the newest question from FOODPICKER.org:

I have pre-diabetes and am trying to lose weight.  How many servings of fruit and veggies should I have each day?

The recommendation is about 2 cups of fruit a day. Fruit does contain carbohydrate so it is important to monitor your blood sugars and if you’re counting carbohydrates to make sure you include your fruit servings for the day.

The following is examples of different fruit portion sizes that can be included in your diet.

If you’re counting carbohydrates 1 fruit serving is 15 grams of carbohydrates and about 60 calories.

Apple, unpeeled: 1 small
Banana: 1, 4-inch
Canned fruit, unsweetened: 1/2 cup
Orange: 1 small
Strawberries, fresh: 1 1/4 cup
Apple, orange juice: 1/2 cup (4 ounces)

It is recommended to consume 2 1/2 cups of fruits per day, the following are some portion sizes for different vegetables.

If you’re counting carbohydrates 1 non-starchy vegetable  serving is 5 grams of carbohydrates and about 25 calories.

A choice/serving is 1/2 cup of cooked vegetables or 1 cup raw vegetables.

Artichokes, asparagus, bean sprouts, broccoli, cabbage, carrots, cauliflower, celery, cucumbers, leeks, mushrooms, peppers, radishes, salad greens and spinach, tomatoes, and zucchini.

This is a very short list, but a more concise list can be found here  http://www.webmd.com/diet/healthtool-portion-size-plate .

The Magic Word is Carbohydrate! March 13, 2010

Here’s the newest question from FOODPICKER.org:

I was diagnosed with type 2 diabetes last month.  I’m having difficulty understanding how many carbs and sugar I can have each day.  I’m finding that nearly everything contains carbs and sugar!  Can you help me with this?

The Recommended Daily Allowance (RDA) for carbohydrates is 130 grams per day, roughly 55% of your calories should be from carbohydrates. The best carbohydrates to consume are those from whole grains, beans, fruits, and low-fat dairy  because your body can use the nutrients from these foods to support and fuel body functioning.

When looking at a food label make sure to focus on the total amount of carbohydrate versus the sugar that it contains. Sugar is still important, but the total amount of carbohydrate is the number to focus on, especially if you start counting carbohydrates.

Speak with your doctor and/or dietitian regarding how many carohydrates you should consume. As an example, a 130 gram meal plan for a day could include three 35 gram carbohydrate meals and two 12 gram carbohydrate snacks between meals or  a light dessert. It’s important to spread your carbohydrates  throughout the day to avoid any spikes in blood sugar.

Quick and Easy Snack Ideas February 25, 2010

Here’s the newest question from FOODPICKER.org:

I have been diagnosed with type 2 diabetes.  During the day at work I eat very little, but in the evenings and weekends, I can’t seem to stay out of the kitchen.  Do you have any suggestions to control my snacking in the evenings and weekends?

Eating very little throughout the day can lead to feeling very hungry by the end of the day, causing you to overeat. Try eating small meals throughout the day to get your body moving towards a healthier pattern of eating. Here are some recommendations I have:

1. Eat small meals throughout the day; snacking on low carbohydrate snacks in between meals. For example, peanut butter and celery, lean deli meats and string cheese, or mixed nuts.

2. Strive for 25-30grams of fiber a day. Fiber helps make you feel full longer and helps curb those feelings of hunger. Try oatmeal with breakfast, or whole grain toast with peanut butter; with lunch try a salad with lean meat and steamed brown rice, and for dinner try grilled fish, veggies and fruit for a sweet treat.

3. Over the weekend you probably have more time to eat and think about food versus during the week when you may be busier with work. Plan ahead! Think about your meals the day before and have some idea of what you may want to eat so when the day comes you aren’t roaming through the refrigerator and cabinets looking at everything that might sound good.

4. This tip goes with number three, try out some healthy diabetes recipes and plan your meals ahead. Make a list of those recipes you want to make and go to the grocery store with a plan.

Happy Monday! February 15, 2010

I am a Nutrition Editor at http://FOODPICKER.org – a website designed to help people with diabetes.