Tidbits of Helpful Information for Diabetics and Others
Being diagnosed with Diabetes can send one’s world into a tailspin. There is so much to learn it can seem overwhelming at times. This article features some short “tidbits” of useful information for diabetics or anyone interested in their health. A pudding recipe is also included to show you how easy it is to eat healthy. Eating correctly does not have to be difficult once you are aware of the little changes to make in your diet. Hopefully, you will find some information below to make your life easier.
BREAD VS SUGAR
Just eliminating sugar from your diet will not control your blood sugar. Did you know bread is one of the biggest culprits for raising your blood sugar level? When the American Diabetes Association lifted the ban on sugar in 1994, it made a tablespoon of sugar equal to a slice of bread on the diabetic exchange. Each is considered a starch exchange. This is a reminder to be cautious with bread. When you eat a slice of white bread, it is like eating a spoonful of sugar. When you eat bread, it should always be whole-wheat or other whole-grain. Don’t even keep white bread in your house. And read the nutritional label and pay attention to the sugar listed even on whole-grain breads. If you have young children, they should be trained to eat healthy bread. My six-year-old granddaughter loves whole-grain breads because that is what she’s used to at my house.
FIBER AT EVERY MEAL!
Fiber is especially important to a diabetics diet. We should have fiber, along with Vitamin D, Calcium, and Omega-3s at every meal. (The guidelines for these 4 particular fat-fighters are a good idea for anyone, diabetic or not.) Here are a few examples of the fiber content of some common foods: 1 medium apple = about 3 grams, 1/2 cup fresh raspberries = 4 grams, 1 cup cooked fresh spinach = 4 grams, and 1/2 cup chickpeas = 6 gram. In reference to the above tidbit, this is why it is important to eat whole-grain breads.
BREAKFAST EVERY DAY
Studies have shown that those who eat breakfast everyday are much more likely to keep extra weight off and also that breakfast is a must for a diabetic to keep their blood sugar at a healthy level. But make that a healthy breakfast! Skip the donuts, sweet rolls, sugary cereals, etc. Have some oatmeal with fresh fruit, an omelet, whole grain toast or English muffin, or a whole-grain cereal with a sugar substitute instead of sugar!! Top the cereal with fat-free milk or soy milk.
If you have been diagnosed with diabetes, start making these changes immediately. Even if you don’t have diabetes, these are good guidelines for anyone who is concerned about their health.
ESPRESSO-FLAVORED CHOCOLATE PUDDING
1 carton (15-oz) fat-free ricotta cheese
1 cup low-fat vanilla yogurt, divided
1/2 cup unsweetened cocoa powder
1/3 cup powdered sugar*
1 tsp vanilla
1/4 to 1/2 tsp espresso powder (according to your taste)
12 chocolate-covered coffee beans for garnish, if desired
In a food processor or blender container, combine the ricotta cheese, 3/4 cup of the yogurt, cocoa powder, powdered sugar, vanilla, and espresso powder. Process the mixture just until smoooth. Divide evenly between 4 serving dishes. Refrigerate until set, about 2 hours. Before serving, top each dish with 1 tablespoon of the remaining vanilla yogurt and 3 of the coffee beans, if desired.
Per serving with coffee beans: 211 calories, 31 g carbs, 13 g protein, 4 g fiber
*You can even make your own powdered sugar, if you have severe diabetes and are avoiding all sugar. Combine 1/3 cup Splenda Granular with a couple teaspoons of cornstarch and whirl in a blender until of powdered sugar consistency.
