Healthy Eating Habits for Diabetics: Tips and Recipes

If you or one of your loved ones has diabetes, then it may be a bit of a challenge cooking and knowing what to eat. I hope the following tips, advice, and recipes will be of some help to you. I've learned these basic tips through helping take care of my diabetic mother.

Well first off, let's discuss what diabetes really is. Diabetes occurs when the body stops producing insulin. Insulin is a hormone that converts sugar and starches into energy. What are the symptoms of the disease?

Excessive thirst

Extreme hunger

Frequent urination

Fatique

Weight loss

Blurry vision

Irritability

If you have any (or all) of these symptoms then it may be a good time to make a visit to your family physician.

The sooner you get diagnosed, then the sooner you can have it under control.

Here are the three basic things a Diabetic person should do to balance their blood sugar levels and stay healthy:

1) Choose the right foods

2) Exercise daily

3) Take prescribed medications daily

Carbohydrates are essential to a person with Diabetes. Why? Because carbohydrates raise blood sugar. What is a carbohydrate? Below are some examples:

startch (rice, pasta, squash, corn, peas, beans)

bread

milk, water, tea

dessert (fruit, cake, ice cream)

Basically, these are the foods that we all like to eat. Did you know that none of us should go for more than two weeks without carbohydrates? These are our body's favorite fuel. The challenge here is in choosing which ones to include in our daily diets.

Green, red, and orange veggies have some carbohydrates, but not nearly as much as the starches (rice, pasta, potaoto, squash, corn, peas, beans). In turn, these types of veggies all have a decreased impact on our blood glucose. Veggies are also a great source of vitamins and minerals...good for your health! They are also a good source of fiber.

The other carbohydrates (bread, starch, drink, dessert) have all traveled far from the crop fields before we consume them. Processed grains have had their germ, bran, and fiber removed. Therefore, the manufacturers have added the artificial vitamins back in these foods. The lack of fiber causes quick digestion thus, raising our blood sugars.

We all need to eat some sort of fats everyday...our bodies just don't function properly without them. Some fats are better for us than others of course. Vegatable oil, olive oil, and canola oil are the best oils because of their balanced-contents of omega-6 and omega-3 fats. However, processed foods contain omega-6 fats. We need balance. You will find this in nuts, avaocados, olives, sesame, pumpkin, and sunflower seeds. These are called good fats.

Get in the habit of reading food labels. This will help you make healthy food choices.

For example: Fat-free foods can mean more carbohydrates, thus containing almost the same calories as the foods they replace. Take the fat-free cookies...fat-free foods, most of the time are not necessarily a better choice. So, it's best to always read your food labels.

Here are some basic tips for diabetics and also for just over-all good health:

Foget about your "ideal" wieght, or how much you weighed in high school. Shoot for losing 10 pounds over 3-6 months and

keeping it off.

When flying, keep your medications and glucose meter with you in your carry-on luggage so there's no chance of these items being lost.

Make sure your bread really is "whole wheat"--if it doesn't have "whole wheat flour" listed as the first ingredient, it's white bread in disguise

Before and after working out, you should check your blood sugar levels. If you will be exercising for more than an hour, check your levels during the activity too.

Eat plenty of green leafy vegetables; red, orange, and yello fruits and vegetables; citrus fruits; nuts and seeds; and meat and fish. They are good for your heart and help prevent cancer.

Exercise helps your body use insulin more efficiently, so it lowers your blood sugars, more than normal---that's why insulin doses can usually be decreased before and after exercise.

Keep healthy snacks handy. A delayed meal or change in your schedule can happen anytime, so keep snacks in your desk, briefcase, pocketbook, or glove compartment.

Here are some examples of some recipes for Diabetics

Garlic Roast Chicken

Ingredients

2 fresh, plump, 3 - 4 lb. Chickens, rinsed and patted dry
2 lemons, halved
2 heads garlic, left whole, and sliced horizontally
6 sprigs fresh rosemary
4 T. Olive oil
Salt and pepper to taste
1 cup dry white or red wine

Recipe Instructions

1. Preheat oven to 400. Rub chickens generously with garlic and place garlic, lemons, rosemary in cavities. Truss, or tie, wings and legs for even cooking. Rub chickens with oil and sprinkle with salt and pepper.

2. Place, breast side down, in roasting pan and roast 30 minutes. Turn oven down to 350 and turn chicken, breast side up, baste with wine and continue roasting another hour, basting approximately every 10 minutes until done. (180 degrees).

3. Serve with side dishes of choice.

Chargrilled Zucchini Salad With Mint

Ingredients

1kg young firm zucchini, sliced lengthways
2 tablespoons extra virgin olive oil
2 garlic cloves, peeled and finely sliced
1 cup roughly torn mint leaves
1 tablespoon white wine vinegar

Recipe Instructions

Heat a large chargrill or frying pan on medium. Brush zucchini with olive oil and cook in batches for 2-3 minutes each side, until tender and golden. Arrange on a serving platter.

Add garlic to zucchini with mint. Drizzle with vinegar, season to taste and toss lightly. Leave to marinate for at least 1 hour before serving.

Cherry Spice Cake

Ingredients

16 oz (1)cn waterpacked cherries sour
1/2 cup Sweet milk (recipe below)
1/2 cup Packed dates
1/4 cup Light oil
2 large Eggs, seperated
3/4 cup Unsweetened applesauce
1 3/4 cup Whole wheat flour
2 tbsp Lowfat soy flour
2 tbsp Nonfat dry milk powder
1 tbsp Cinnamon
1 tbsp Baking powder
1 tsp Baking soda
1/2 tsp Cloves
1/2 tsp Nutmeg
1/4 tsp Salt

Recipe Instructions

Prepare an 8 inch square cake pan. Oil & flour. Prehat oven to 350 F. Drain waterpacked cherries.

After cherries have drained well, measure 1 cup of them and set aside.

In blender puree together 1/2 cup sweet milk with 1/2 cup packed dates.

Blend oil, egg yolks and applesauce. Set aside next to cherries. In a small bowl beat 2 egg whites until stiff and set asid.

In a large bowl combine flours, dry milk, baking powder, baking soda, salt and spices. Stir well.

Gradually mix blended liquid ingredients into dry ingredients until well moistened. Gently stir in cherries.
Then fold in the egg whites just until combined.

Pour batter into the prepared cake pan and bake at 350 F for 50 minutes.

Cool cake to room temperature. Refrigerate covered.

Servings: 12

More Diabetic Tips

Don't be afraid to use insulin if the doctor says you need it.

People with diabetes should see their doctor at least twice a year.

Wear a medical alert bracelet or necklace that says "diabetes"--not to call attention to your condition, but to tell medical personnel to check your sugar level if an emergency situation comes up.

If you tend to develop nighttime lows, set your alarm and check your blood sugar level at 3:00 a.m. each night.

Surround yourself with people who care about you and your diabetes. They are your very own support network.

How can you prevent diabetes?

1) Maintain a healthy weight for your age and height by making healthier food choices and watching your portions.

2) Increase your level of physical activity. Start exercising everyday for at least 30 minutes (or more if your schedule allows).

3) See your doctor regularly.

Remember...a diet that is healthy for persons with diabetes is healthy for everyone!