I’m making this post for a friend of mine who has insulin resistance. I guess everyone else might as well read it too, it’s full of diabetic goodness!
*NOTE: I’m not a medical professional of any kind, always check with your doctor or specialist about your diet and diabetes management.
When I was diagnosed with gestational diabetes back in 2009, my insurance paid for me to take a few hours of diabetes education. There, I learned how to balance my carbs with protein, about healthy portions, and how to safely watch my glucose levels. I was given some medication to regulate, and sent on my way. I’m posting now to share some of the things and guidelines that I learned in those classes, as well as some recipes, and some helpful hints I learned along the long and tiring path to becoming a Type 2 diabetic.
One of the biggest things I get being in my early 20’s and relatively in shape is, “But you’re not fat!” and they’re right, I’m not. I’m also not fat, old, lazy, I don’t eat too much sugar, or any of the things people normally associate with type 2 diabetes. I know that my Type 1 friends go through this regularly too, it’s quite annoying. How I choose to get through it is to make the best of my disease and laugh at the people who don’t know anything about diabetes, regardless of the type.
As far as “You can’t eat that, it has sugar!” goes, well, you’re only kid of right. I can eat sugar… in moderation. Can I snag a chocolate cake and just go to town? Well yes, if I’m going for a diabetic coma, but really no. I can however, grab a piece of that cake and enjoy the hell out of it. When I took diabetes education classes I learned this guideline that I follow to this day: 15 grams of carbs = 1 unit. A snack = 1 unit, your 2 largest meals = 3, max. If you follow that, with a light – moderate exercise plan and medication (if any) you should be good. So it should be: Breakfast = 3 unit, AM snack = 1, Lunch = 1-2, afternoon snack = 1, dinner = 3, evening snack = 1 (you don’t need to have all of those snacks, but that’s the guideline they gave me.) That should be about 150 – 165 g. carbs per day. That DOESN’T mean 150 g. carbs of sugar. You need to watch the carbs you eat. Some carbs digest slower than others. Fast carbs include things like grains, sugar, potatoes, and fruits high in fructose (melon, cherries, pears, most fruits fall into this category). These carbs spike your sugar and cause you to crash later on. These spikes and drops in sugar are what causes damage to your vital organs and end up casing many of the trademark health issues for diabetics. (STAY AWAY!) Slow carbs include most veggies, some whole grains, eggs, and nuts. Check out http://www.glycemicindex.com/ for more info on which foods qualify as slow or fast carbs.
- Muffin Parfait – Halve a bran muffin or other high-fiber muffin, cover with a side of berries, and top with a dollop of low or nonfat yogurt for a fast and easy breakfast. (found here)
- Omelet with low fat cheese, asparagus, and diced ham (I made this one up)
- Uncle Sam Cereal! (I eat this most mornings)
- I also go for low-fat or fat-free greek yogurt with a little touch of honey and walnuts!
- Chicken Caesar salad with grilled chicken and low-fat dressing
- Grilled eggplant (even a sandwich on whole grain toast?)
- Chopped Salad in a Pocket!
- Chicken and Asparagus Tossed Penne (use Dreamfield’s pasta for this one!)
- “Little Kick” Jalapeno Burgers
- Eggplant Pomodoro Pasta
- Sugar-Free Peanut Butter Cookies
- Sugarless fruit/nut Muffins
- Refer to my post about sugar free Pillsbury mixes
- Trail mix (without chocolate)
- Get up and Go Bars! (these are a little higher in sugar, so watch your portions)
- Any natural or air popped popcorn is okay in moderation.
Remember to cruise the websites attached to the recipes (that’s why I posted the links, guys!). There are tons on great tips and other recipes, as well as meal planning and forums that you might find helpful.
Balancing your diabetes and managing your sugar HAS to work for YOU. If you can’t make it work for you, you will never manage your diabetes.
Posting all these recipes made me super hungry, so I’m off to make something delicious (and healthy!) for lunch.