Healthy Eating for Diabetics, I found some ideas.

Fresh-Organic-ProduceHealthy Eating for Diabetics

A few weeks ago my doctor told me that my sugar level was really high, 6.5. Apparently at 7.0 you talk about diabetics.

Now what to do?

I was on a panic mode. What I am going to do now?

I had another appointment scheduled with my dietitians the following week. I thought, she would be the right person to help me.

Here is some suggestion:

How to find that hidden sugar in the products you buy?

Again, start by reading the label, if the sugar content is below 5% it’s awesome, if it’s over 15% it’s too much.

Read also the ingredients, it goes In order of quantities, weight. You have more of the first ingredient then the last one listed.

Sugar listed on the nutrition facts label include both natural and added sugar. Check the ingredients list to see if the product has added sugar.

Watch also for the words like glucose, fructose, everything that finish with “OSE” would be in the same family as sugar.

God or Bad Sugar, is there any?

Healthy Eating for Diabetics

For sure natural or organic ingredients are better for you.

Honey, maple sugar are more natural but at the end of the day, they are still sugar. Your system will deal with it, process it the same way as white sugar.

Examples of words that mean sugar:

  • sugars (white, brown, icing, can, raw)
  • agave, maple syrup, corn syrup, honey, molasses
  • words ending with “ose” (sucralose is an artificial sweetener)
  • fruit juice, fruit juice concentrate, fruit purée

So if your blood sugar is high you need to go with moderation.

There is no benefit on choosing one type of added sugar over another.

Whole Grains and Fibers

Fruits also have sugar in it but they are for sure more natural.

Combine them with other ingredients to help slow down the digestion process.

Whole grain and Fibers will help to slow down the digestion.

Have your fruits with crackers, cheese.

Speedy Snacks Ideas:

Here is a list of speedy snacks ideas that will help you ;

  • Applesauce with almond
  • Apple with almond butter
  • Canned fruits with plain yogurt
  • Carrots and celery sticks with peanut butte
  • Crackers, goat cheese and strawberry
  • Fresh fruits
  • Chocolate milk
  • Instant pudding made with milk
  • Melba toast, cheese and pear
  • Melon cube and cheese
  • Popcorn, air popcorn or light microwave
  • Veggies and hummus

Drinks:

Watch what you are drinking; juices, sports drinks are full of sugar

Limit beverages such as pop.

Have plain, flavored or sparkling water.

Try unsweetened tea, coffee, plain latte or espresso.

Drink white milk or unsweetened plant base beverages.

Baking your own snacks:Homemade-snacks

  • Reduce sugar by 1/4 in muffins or cookie recipes.
  • Sprinkle a small amount of cinnamon and sugar over muffins for a darker color.
  • Increase sweet extracts like vanilla or sweet spices such as cinnamon, ginger or nutmeg.
  • Add flavor with lemon, lime, or orange zest.

These were great suggestions from my dietitian.

Find a good recipe book for easy cooking and more speedy snacks ideas on Amazon.  They have great suggestions.

Conclusion

Get used to a less sweet taste by slowly cutting back on added sugar.

At the table, taste your food before adding sugar. Use only a small amount to make healthy food enjoyable.

I got used to adding fresh fruits and vanilla extract in my oatmeal in the morning without brown sugar. It does taste really good.

Eat 3 meals at a regular time daily. Have a healthy snacks and don’t go over 6 hours between meals.

Remember, If you don’t eat enough throughout the day, your system will store out the excess fat and it won’t be good for you sugar level.

It’s not a good habit to skip meals. Eat more often small meals if that works better for you.

I would love any comments ans suggestions we can add to this article. If you have any ideas you would like to share please do so.

 

All the best,

 

Maryse

16 thoughts on “Healthy Eating for Diabetics, I found some ideas.

  1. Roland

    Wow! So much information you have provided up here concerning diabetes and healthy eating. It is only integral for a diabetic to eat healthy unless such a person is planning on joking with their life and as such, getting guides like this that would reinstate the reason and need to watch the intake of food is needed. My uncle is a diabetic and he has been on a healthy diet for quite sometimes now, I will share this to him because I know this would definitely be of great help to him. Thanks for sharing

    1. Maryse

      It does help me too.  Hope he will use it as a guide.  Don’t hesitate to share any questions you have, I will be please to do some research and help.

  2. Hillary

    My Grandpa is a diabetic and I have been looking for more healthy meals that I can cook for him. When it comes to healthy eating and using the right ingredients, I am lost! But after reading this article, I now know what to look for and now know what snacks I can give him that are quick and easy. Thank you so much for the insight!

    1. Maryse

      I am happy I could help.  You should check my post on how to eat healthy daily, I explain how to read nutrition labels.  It helps allot on knowing what’s in a box or a can. Everything between 5% and 15% is a good thing.

  3. Kevin

    It’s definitely important to cut down on added sugar. Processed foods these days always contain an excess of either salt or sugar or both and it’s really unhealthy. I’ve been trying to cut down the amount of processed foods I eat and trying to make more of my meals on my own. Sometimes you can really feel the difference. I cut down on the amount of soda I was drinking and it certainly changed my energy levels. Great post on healthy eating.

    1. Maryse

      Thanks you, hope it will give you some good ideas to cook.  All the best,

  4. Henderson

    Oh, I don’t know if my sugar level is high but I know I don’t eat healthy and if I’m not careful, illbeckme diabetic so like you, I think I should change my eating lifestyle so as not to get to that stage. This Isa very good idea I must say. Though it will be really hard for me to cope with a new eating lifestyle, I don’t mind trying it out. This are really good dieting foods and I really love this ideas. I take a lot of sugar so I need to cut on that completely. Making my own snacks is not a bad idea too. Thank you for the knowledge you put out here.

    1. Maryse

      You just need to start slowly.  Been aware of you healthy habits is the first step towards changes.  Go with healthy choices that you prefer.  I am here for you if you have any questions.  To your health.

  5. MissusB

    I will keep in mind what you have just shared. I am trying to incorporate healthy ways in preparing food for the family. Luckily, my kids love to eat vegies and fruits but also like to drink juices that’s why I don’t usually put it in my grocery cart. They don’t like sodas which is a good thing. We haven’t tried oatmeal with only cinnamon and vanilla extract. We usually put brown sugar along with fruits. It’s really hard not to add sugar in our daily food intake but I guess we should practice it more than usual so we can all get used to it. I’m a little confused with chocolate milk as a healthy snack because we were taught that chocolates are also rich in sugar. Is there a particular brand that produces a good chocolate milk or do I have to make our own from cocoa nibs and milk? Thank you for sharing what you have learned from tour dietitian. Not all people can afford a consultation so this is really helpful.

    1. Maryse

      I never thought I could have my oatmeal without brown sugar, we are now using frozen fruits likes strawberries and raspberries and it taste great.  I don’t even miss the sugar.   As for chocolate milk, it is made with coco and sugar. I use to give some to my son after a hockey practice or game.  It is good to refuel you energy.  As everything it’s always good to take it with moderation.

  6. Charles

    Thank you maryse for this great post, I wonder what will be running through your mind when the doctor told you about your sugar level, thou I have never been in such situation but I know how hard it can be. I don’t take food with much sugar level but I will start taking extra cautions  by checking food labels so as to avoid hidden sugar in my diet. 

    1. Maryse

      Thank you for your comment.  It is a new way of thinking about what you are eating.  There is sugar everywhere, places we don’t have any ideas.  All the best.

  7. Fany Ferreira

    Hi, Marise. Your article helped me to understand more about food for low blood sugar level. I don’t use sugar I only use stevia. I always read the label. But I didn’t know that sugar content below 5% is fine and above 15% is dangerous. And also I didn’t know, as you pointed out, everything that finish with “OSE” belongs to family as sugar. I eat plenty of whole grain and fibre but I didn’t know that helps to slow down the digestion. I always skip meals, over 6 hours between meals, a bad habit that I must stop as you’re saying it’s no good. I eat organic food as much as I can. You’re giving good information, suggestions and tips for those that love taking care of their health like me. Thanks

    1. Maryse

      Thank you, I am happy I can help you with good habits.  Feel free to sare more comments on any ideas or comments you have to help people.  All the best, to your health.

  8. Hi, Marise. Your article helped me to understand more about food for low blood sugar level. I don’t use sugar I only use stevia. I always read the label. But I didn’t know that sugar content below 5% is fine and above 15% is dangerous. And also I didn’t know, as you pointed out, everything that finish with “OSE” belongs to family as sugar. I eat plenty of whole grain and fibre but I didn’t know that helps to slow down the digestion. I always skip meals, over 6 hours between meals, a bad habit that I must stop as you’re saying it’s no good. I eat organic food as much as I can. You’re giving good information, suggestions and tips for those that love taking care of their health like me. Thanks

    1. Maryse

      Thank you Fany, This is my purpose to help people as I learn how to take better care of myself. I am glad I could help. Fell free to bring any suggestions.

      All the best,

      Maryse

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