According to Dr Sandra Cabot, “Australia is currently in the middle of a DIABETES EPIDEMIC. One Australian is diagnosed with diabetes every 10 minutes.”
These are staggering statistics. But what CAN Diabetes sufferers eat that is safe for them and nutritionally healthy?
What can’t I eat?
Sugar, refined grains, soft drinks. Margarine, vegetable oils contain hydrogenated fat or hydrolysed fat which increases free radicals and trans fats which leads to damage to vessels & tissues which doesn’t help the cardiovascular system and kidneys.
Also avoid white, refined, processed products such as white bread, commercial biscuits, cakes, and refined flour products. These initiate a fast release of sugar into the bloodstream, which would lead to the sugar rolllercoaster ups and downs. An alternative that is better is whole grain bread, whole grain cookies or make them yourself so you know whats in them.
Commercial = Refined and processed.
So what CAN I Eat?
- Wholegrains and legumes
- Fruit and Vegies: Fresh, not juiced or dried (high sugar content)
- Cinnamon: lowers blood sugar
- Vinegar & Lemon Juice: this added to a meal can reduce the GI of a meal up to 30 %
- Peanut Butter & Nuts: helps control blood sugar levels
- Olive Oil: helps lower blood sugar
Here are some simple recipes for Diabetes sufferers:
1c (200g Quinoa), rinsed and drained
1tblsp olive oil
1 small red onion halved and thinly sliced
1/2 c salt-reduced veg or chicken stock
450g asparagus spears cut into 5cm lengths
1 cup fresh or thawed peas.
In a small saucepan over high heat, bring th quinoa and 2 cups water to the boil. Reduce the heat to low, cover then simmer until all the water is absorbed, about 15min.
Meanwhile heat the oil in a large non stick fypan over medium heat. Add onion and cook until lightly browned about 4 min. Add the stock, asparagu, peas then cook until crisp but tender about 5 min. Stir in the quinoa and mix well.
Rice Pudding (Serves 4, Prep 5 min, Cooking time 1hr 35 min)
3 cups vanilla flavoured soy
2/3c (140g) med grain brown rice
1/2 tsp cinnamon ground
2 eggs beaten at room temp
1/2c chopped nuts such as brazils, almond or walnuts
In a medium saucepan over medium heat combine milk, rice and cinnamon. Bring to a simmer for 11/2 hrs. Remove from heat and allow to cool for 5 min.
Stir 1/2c of cooked rice into the egg mixture, stirring constantly. Gradually stir the egg mixture back into the rice mixture. Cook over low heat stirring constantly until thickened about 5 min. Stir in sultanas and nuts. Either serve warm or refrigerate and serve cold.
Further reading available from these books at the local library or Book Depository for free delivery:
For more info about Diabetes recipes speak to Helga Davidson, Nutritionist & Herbalist for more custom designed eating plans and recipes on 9938 1090 today.