What is Diabetes?
A chronic disorder of carbohydrate, fat and protein metabolism. Characterized by elevation of the blood sugar level after fasting. Diabetes greatly increases the risk of loss of nerve function as well as the risk of heart disease, stroke, and kidney disease. Diabetes can occur when the pancreas does not secrete enough insulin or if the cells of the body become resistant to insulin. Insulin is a hormone that promotes the uptake of blood sugar by the cells of the body. When there is not enough insulin on when cells lack sensitivity to it, blood sugar cannot get into the cells. This can lead to serious complications.What is Hypoglycemia?
Results from the faulty metabolism of carbohydrates (sugars). The body strives to maintain a blood sugar level within a narrow range, primarily to ensure the brain a constant supply of glucose. Glucose is the primary fuel for the brain, when the level of glucose is too low, the brain is affected first.
The Diabetes-Hypoglycemia Link
The body strives to maintain a blood sugar level that is within normal range. When blood sugar control mechanisms are disturbed, either diabetes or hypoglycemia may occur. The link...."Refined Sugars."
What You Can Do
Diet is fundamental to the health of one's self that may have signs of diabetes or hypoglycemia. There are several commonly recommended diets to manage these diseases. A diet filled with high complex-carbohydrates and high-fiber is key.
The dietary guidelines given will allow the diabetic or hypoglycemic to incorporate complex carbohydrates and fiber. The caloric and fiber components you will strive for as follows:
Carbohydrates: 65% to 75% of total calories.
Fats: 15% to 25% of total calories.
Protein: 10% to 15% of total calories.
Dietary Fiber: at least 50 grams.
Menu Planning
Breakfast:
Most important meal of the day. Healthful breakfast choices include whole grain cereals, muffins, and breads, along with fresh fruit or fresh fruit juices. Hot or cold cereal, preferably from whole grains, may be the best choice for breakfast. The complex carbohydrates in the grains provide sustained energy.Recipes to try:
A delicious cereal!
1 1/2 cups rolled oats
2 1/2 cups water
1 sliced green or red apple
1/2 teaspoon cinnamon
1/4 cup currants, raisins or chopped dates
1/4 cup pumpkin seeds
Honey to taste
In a medium saucepan, combine oats and water. Bring to a boil, then simmer for 10 minutes. Cover and remove from heat. Let stand for 5 minutes. While oats stand, combine remaining ingredients in a bowl. Serve oat mixture, using apple mixture as topping.
Muffin for on the run!
1 1/4 cups of whole wheat flour
1 cup wheat bran
1 tsp baking soda (healthier tip, look for aluminum free baking soda)
1 tsp cinnamon
1/8 cup canola oil
1/3 to 1/2 cup honey
1 cup nonfat milk
1/2 tsp vanilla (look for the real kind! Non-artificial)
Canola oil, to grease tin
Preheat oven to 400 degrees F. In a bowl combine all the dry ingredients. In another bowl , mix all the liquid ingredients. Add dry ingredients to liquid ingredients; mix until they are just combined. While mixture stands, oil one muffin tin; sprinkle each cup with flour. Spoon batter into each cup until it is half full. Bake for 25 minutes.
Additional food choices for breakfast are fruit and Plain yogurt smoothie combinations! Give it a try and experiment!
Lunch:
A great time to enjoy a bowl of soup, a large salad, and some whole grain bread. For people with diabetes or hypoglycemia, bean soups and other legume dishes are especially good lunch selections, because these dishes can improve blood sugar regulation. Legumes are filling, yet low calories.
Recipes to try:
Mmmmmm Lentil Soup!
1 tbsp olive oil
2 large onions, finely diced
4 cloves garlic, minced
2 green peppers, finely diced
10 cups vegetable stock, homemade or store-bought (check organic stocks! They're delicious)
2 carrots, thinly sliced
1 1/2 cups lentils, rinsed with imperfect lentils removed
1/3 tsp thyme
Freshly ground black pepper, to taste
1/2 tsp sea salt (non iodized is a healthier choice!)
1 can (28 oz.) Tomatoes, finely chopped
1 lb. loose fresh spinach, stems removed, finely chopped
In a large stockpot over medium heat, heat oil. Add onions, garlic, and green peppers; saute for 10 minutes. Add vegetable stock, carrots, lentils, and thyme. Bring stock to a boil. Reduce heat. Simmer, stirring occasionally, until lentils are tender (about 45 minutes). Add spinach; cook until spinach has wilted and become tender (about 5 minutes). Season with salt and pepper to taste!
Ye Old Dark Peasant Bread...
1 1/2 cups very warm water
1 1/2 tbsp dry yeast
1/4 cup molasses
4-4 1/2 cups whole wheat flour
1 cup rye flour
2 tsp caraway seed
1/4 cup carob powder, sifted
Canola oil, for greasing
In a large bowl combine the water, yeast and molasses. Let stand until bubbly (about 10 minutes). Beat in 2 cups of the whole wheat flour. With a towel, cover bowl loosely. Place bowl in warm area until mixture has doubled in bulk (about 20 minutes). Stir in rye flour, caraway seed and carob powder. Then add, 1 cup at a time, enough of the remaining whole wheat flour to make a soft dough that can be kneaded. Knead well, about 5 minutes. Clean and oil the bowl. Place dough in bowl and cover loosely with a towel. Let dough ruse until doubled (30 to 40 minutes). Oil one standard size loaf pan. Punch down dough and knead. Shape dough into loaf and place in pan. Let dough rise again, until doubled in bulk. While dough rises preheat oven to 350 degrees F. Bake loaf for 40 to 45 minutes.
*This is an interesting bread to try, especially if you like rye!
Insalata Mista Salad
1 head lettuce
1/2 cucumber, sliced
6 radishes, trimmed and sliced
1 celery heart, chopped
1 small green pepper, cored, seeded, and sliced
4 scallions, thinly sliced
2 ripe, firm tomatoes
Add sea salt to taste
2 tbsp olive oil (Extra virgin Cold expeller pressed)
2 tsp apple cider vinegar or lemon juice
When ready to serve add salt to taste, olive oil and cider vinegar; toss lightly. Serve immediately
Patty's Cuc & Tom Salad!!!
1 head leaf lettuce (Optional)
1 cucumber, sliced, (skin off is optional)
5 cherry tomatoes cut in half
1 shallot, minced
Sea salt and pepper to taste
1 tsp olive oil (extra virgin, cold expeller pressed)
1 tsp natural vinegar
a dash of balsamic vinegar
When ready to serve add olive oil, vinegar and balsamic vinegar; toss lightly. Serve immediately.
Optional: add homemade whole grain seasoned croutons!
Snacks
The best snacks to control blood sugar are nuts, seeds, and fresh fruits and vegetables. Choose foods with a low glycemic index.
Fruitalicious Homemade bars!
1/2 cup honey
1 cup rolled oats
1/2 cup raisins
1/2 cup sunflower seeds
1/2 cup chopped dates or dried apricots
Heat the honey in a saucepan and stir in the other ingredients. Press into pan and let dry. Cut into bars and refrigerate or serve!
Dinner
For dinner, the healthiest meals contain a fresh vegetable salad, a cooked vegetable side dish or bowl of soup, whole grains and legumes. Although a diet rich in whole grains, vegetables, and legumes provides optimal levels of protein, some people like to eat meat. The important thing is not to over consume animal products. Limit your intake to no more than 4 to 6 ounces per day and select fish (not farmed), skinless poultry, and lean cuts rather than fat-laden choices.
Recipes to try:
The all purpose Salad Dressing!
1 cup olive oil (Extra virgin cold expeller pressed)
1/4 cup apple cider vinegar or balsamic vinegar
1/4 cup pure water
1 tbsp honey
1 tsp chopped fresh parsley
1/4 tsp barley malt concentrate or brown rice syrup
1 tsp finely chopped garlic
1 dash onion powder
1 dash powdered kelp (optional)
Sea salt and pepper to taste
Combine all ingredients in a blender or food processor. Blend thoroughly!
The Raw Food Salad
This salad is an interesting blend to virtually nutrify and keep healthy to fight against any illness!
1/2 cup chopped broccoli
1/2 cup chopped cauliflower
1/4 cup chopped onion
1/2 - 1 parsnip
1/2 carrot
Place broccoli, cauliflower and onion in a bowl. Grate or shred the parsnip and carrot then add. Toss all ingredients together. Top with the all purpose salad dressing!
The shredded salad
This salad combination is good for people recovering from surgery. Also good for those with infection and inflammation, skin disorders, tuberculosis of the bones and lungs and diabetes.
1 carrot
1 stalk celery
1 turnip
1/2 onion
1/4 head cabbage
Grate or shred all ingredients into a bowl. Toss together and add the all purpose salad dressing.
Quinoa (have you heard of it? if not, you have got to try it!)
2 tbsp olive oil (extra virgin cold expeller pressed)
1 small red onion, chopped
3 ounces quinoa
1 pint of pure water
1/2 tsp sea salt (optional)
Place oil in medium deep skillet. Add the onion and quinoa, stirring until slightly brown. Add the water and salt. Cook until soft, about 15 minutes.
Baked Dill Wild Salmon
2 tbsp soy sauce
2 tbsp lemon juice
6 salmon fillets
6 lemon slices
6 tomato slices
6 sprigs fresh dill
Preheat oven to 375 Degrees F. Mix together soy sauce and lemon juice, and dip salmon fillets in mixture to coat both sides. Place the fillets in a large baking dish; place a lemon slice, a tomato slice and a sprig of dill on top of each and then cover with lid or foil. Back about 20 minutes.
Diabetics and hypoglycemics have such an increased need for many nutrients that dietary supplementation is another factor to consider. Supplying these people with additional key nutrients has been shown to help with blood sugar control. A good way to start a supplement program is taking a high-quality multiple vitamin and mineral formula. One that provides levels of the key nutrients people with diabetes and hypoglycemia require.
Although nutritional supplementation will go a long way in helping the health of diabetics and hypoglycemics, keep in mind the fact that supplements should be used in conjunction with diet. Diet should be the primary focus.
0 comments:
Post a Comment