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Saturday August 8th 2020

Controlling Blood Sugar with Food

Controlling blood sugar with food doesn’t necessarily mean that those people with diabetes need to avoid carbohydrates at all times. In fact, when a friend of mine found out that her adult daughter had an onset of diabetes that could be well controlled with diet, they were both surprised to learn that her diet could make or break her newfound condition.

Normally I would tell diabetic clients in my health food store, the foods we eat are made up of 3 basic nutrients. Those include fat, carbohydrates and protein. Balancing those successfully is the key to good blood sugar control with food. Here are some meal planning tips that I would often lay out for my diabetic clients.

Tips to Protect the Heart as a Diabetic:

  • Replace saturated fat with olive oil, nuts, and canola oil
  • Eat only low fat cheese
  • Use beans or tofu as a protein source
  • Eat small frequent meals throughout the day
  • Choose low fat meat cuts of chicken and pork
  • Limit carbohydrates when you eat to avoid too many at once
  • Season with herbs, spices, lemon juice and vinegar rather than salt

The Plate Method

This method is regularly recommended by the American Diabetes Association. They suggest devoting at least ½ of your plate to vegetables that are either steamed, raw, or grilled.

Next, ¼ of your plate should be devoted to high quality protein like fish, egg, or soy products.

The last ¼ of your plate should be starch from whole grains breads, grains, or starchy types of veggies.

Snack Choices

Nut butters that include peanut, almond, or cashew are ideal ways to top whole grain crackers, or perhaps apple or pear slices. If you like bean dips like a refried pinto type or hummus, a dip made from garbanzo bean puree with corn chips, you’ll have chosen wisely. Or, string cheese, cottage cheese, or popcorn are good ways to go as well.

I found that these meal planning tips worked well for the clients that frequented my store as long as they stuck to this without straying too often. If you’re diabetic, and your condition in one in which you can stay controlled with food, you’ll find these methods will help you be successful in your diabetes control.

Sources: 1) The Future of Health & Wellness in Food Retailing (IFTF)

2) Nejtilled.se

3) Ncbi.nlm.nih.gov

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