One of the first things I realized after the diagnosis was, OK I know what I've got, I kind of know why I have it and maybe I understand what I'm supposed to strive for (the correct range of numbers on that meter) ... but when is anybody going to tell me how to accomplish all of that?
Yes, I did get a visit with a nutritionist. There was 31 of us people sitting in the room that day. We were told in the very first sentence out of her mouth, "gotta cut this meeting a little short today, we have to give up the conference room by 10AM" (which was 42 minutes away).
So, let me tell you we didn't learn a whole lot, none of us in that room did actually.
And here I was sitting there the whole time just wondering, just what is it I'm supposed to be doing. I already eat lots of fruits and vegetables. I changed over to whole wheat a long time ago. I do try to control my portion sizes. But I'm still here anyway. None of what anyone has told me seems to be working right so far anyway.
Just What Should I Eat
I guess, sitting in that room that day I was hoping for a list. Tell me what you want me to eat...what you want me to stay away from. Sounds too simple to them, I guess. But to a diagnosed diabetic which has already been struggling with this disease for a decade, I wanted simple. They weren't offering it, by the way.
So, I started researching on my own. If they won't give me the answers, no matter how many times I ask and how many people I ask, I'll just get my own answers. And so I did.
Now, you must understand, this list below is no where near complete but it is a good starting point.
Also you must remember, combination foods can become tricky because often you can take a dish with a whole list of good things in it but you add just one bad thing and it can throw the whole dish off balance (a good example is a vegetable stew but then you thicken it with the gravy. Unless the gravy is done correctly also, the whole stew is now a No-No!)
So, initially it is much easier and much safer to start out eating and preparing all fast and simple, safe recipes. I promise with practice you will become very good at learning what and how you can combine foods later to prepare some more exciting but still blood sugar safe meals.
A few basic ground rules if you can adhere to them:
wheat or white bread, many varieties of pasta, white potatoes, bagels, french fries, honey, molasses, maple syrup, croissants, raisins and grapes, dates, ice cream, hamburger and hot dog buns, quick-cooking oatmeal, homemade or purchased macaroni and cheese, candy, cookies, pies and pastries etc.
Foods That Raise Blood Sugars Moderately
some varieties of pasta, 70% or greater dark chocolate, green sweet peas, baked beans, yams and sweet potatoes, corn, oatmeal (not instant), kiwi, orange juice, blueberries, bran and pizza, 100% whole wheat products, kidney beans, chickpeas, dried peas and beans, tortillas (whole wheat), eggplant, winter squash, papaya, pineapple, mango
All of these, the blood sugar spurts can be blunted by adding an excellent source of protein and a quality fat to the same meal or snack. The combination of foods actually helps to keep your blood sugars down lower.
Foods That Raise Blood Sugars Slowly
unsweetened plain yogurt or low-fat cottage cheese, apple, pear, plum, apricot, orange, grapefruit, lemon, lime, green or wax beans, barley, soybeans, lentils, skim milk, tomatoes, all varieties of lettuce, cucumbers, radishes, summer squash(spaghetti squash), celery, broccoli, cabbage, cauliflower, sweet peppers, onions, garlic, sugar snap peas or snow peas plus most every other fresh vegetable
Just remember, since fresh fruits are higher in natural sugars, always eat them moderately each day, plus if possible, combine them each time with a good source of fats and protein also to help stunt the rise in your blood sugars.
Yes, I did get a visit with a nutritionist. There was 31 of us people sitting in the room that day. We were told in the very first sentence out of her mouth, "gotta cut this meeting a little short today, we have to give up the conference room by 10AM" (which was 42 minutes away).
So, let me tell you we didn't learn a whole lot, none of us in that room did actually.
And here I was sitting there the whole time just wondering, just what is it I'm supposed to be doing. I already eat lots of fruits and vegetables. I changed over to whole wheat a long time ago. I do try to control my portion sizes. But I'm still here anyway. None of what anyone has told me seems to be working right so far anyway.
Just What Should I Eat
I guess, sitting in that room that day I was hoping for a list. Tell me what you want me to eat...what you want me to stay away from. Sounds too simple to them, I guess. But to a diagnosed diabetic which has already been struggling with this disease for a decade, I wanted simple. They weren't offering it, by the way.
So, I started researching on my own. If they won't give me the answers, no matter how many times I ask and how many people I ask, I'll just get my own answers. And so I did.
Now, you must understand, this list below is no where near complete but it is a good starting point.
Also you must remember, combination foods can become tricky because often you can take a dish with a whole list of good things in it but you add just one bad thing and it can throw the whole dish off balance (a good example is a vegetable stew but then you thicken it with the gravy. Unless the gravy is done correctly also, the whole stew is now a No-No!)
So, initially it is much easier and much safer to start out eating and preparing all fast and simple, safe recipes. I promise with practice you will become very good at learning what and how you can combine foods later to prepare some more exciting but still blood sugar safe meals.
A few basic ground rules if you can adhere to them:
- try to purchase all organics as much as possible (if you lessen the ingestion of all the chemicals, herbicides and pesticides your body will thank you for it in so many other ways)
- try to purchase all cage-free and omega 3 fortified fresh eggs (and do not listen to all of those doctors still telling you - No eggs! Purchasing eggs from a clean, reputable source (that's not usually the grocery store) is one of the best quality sources of nutrition we have access to in our daily diet. Just don't go overboard with ingestion.)
- free range, grass fed and antibiotic free meat and dairy sources are also a winner for your health. You must remember, whatever the animal was given (as medications) or was eating, these compounds are now in your system also
wheat or white bread, many varieties of pasta, white potatoes, bagels, french fries, honey, molasses, maple syrup, croissants, raisins and grapes, dates, ice cream, hamburger and hot dog buns, quick-cooking oatmeal, homemade or purchased macaroni and cheese, candy, cookies, pies and pastries etc.
Foods That Raise Blood Sugars Moderately
some varieties of pasta, 70% or greater dark chocolate, green sweet peas, baked beans, yams and sweet potatoes, corn, oatmeal (not instant), kiwi, orange juice, blueberries, bran and pizza, 100% whole wheat products, kidney beans, chickpeas, dried peas and beans, tortillas (whole wheat), eggplant, winter squash, papaya, pineapple, mango
All of these, the blood sugar spurts can be blunted by adding an excellent source of protein and a quality fat to the same meal or snack. The combination of foods actually helps to keep your blood sugars down lower.
Foods That Raise Blood Sugars Slowly
unsweetened plain yogurt or low-fat cottage cheese, apple, pear, plum, apricot, orange, grapefruit, lemon, lime, green or wax beans, barley, soybeans, lentils, skim milk, tomatoes, all varieties of lettuce, cucumbers, radishes, summer squash(spaghetti squash), celery, broccoli, cabbage, cauliflower, sweet peppers, onions, garlic, sugar snap peas or snow peas plus most every other fresh vegetable
Just remember, since fresh fruits are higher in natural sugars, always eat them moderately each day, plus if possible, combine them each time with a good source of fats and protein also to help stunt the rise in your blood sugars.
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