Lemony Two Bean Medley

This side dish was created during a rainy period where I spent days in the kitchen to keep from going insane. :-) Enjoy!

Ingredients:

• 12 oz pkg frozen baby lima beans
• 15 oz cannellini beans, drained
• 2-3 cloves garlic – smash minced
• 1 cup chopped onions
• 1 cup julienned carrots ~1.5” long
• 1 tbsp lemon zest
• Florida Sunshine Citrus salt blend – Spice & Tea Exchange
• Citrus Pepper - FreshJax

Preparation:

Cook lima beans according to pkg directions and set aside. Saute onion and garlic until onions are just translucent. Add carrots and cook for another 1-2 minutes. Add lemon zest and blend. Season mix with citrus salt and citrus pepper to taste. Finally add lima and cannellini beans and gently blend until evenly heated.

Blessed be… and happy cooking!

Greek Bean and Vegetable Soup

 Credit for this adapted dish goes to the ADA's Diabetes Food Hub.

Visit them for many more diabetic friendly recipes.

Known in Greece as Fassoulada, this hearty, thick soup is a popular dish in that country. Navy beans, onion, tomatoes, and garlic are the essential basics of this soup. This diabetic friendly version adds zucchini and spinach, and the result is simply divine. Enjoy!

Ingredients:

• 1 tbsp olive oil

• 1 cup yellow onion - chopped

• 2 cups thin zucchini - sliced on mandolin for uniformity 

• 1/2 cup celery - sliced

• 2 cloves garlic - minced

• 1 cup vegetable stock

• 1 cup water

• 1 can (15 oz) navy beans - rinsed and drained

• 1 cup canned whole tomatoes - coarsely cut up in a bowl

• 4 cups ready-to-eat spinach

• 1/2 tsp dried thyme

• 1/2 tsp kosher salt

• 1/2 tsp black pepper

• 1 oz feta cheese - reduced-fat, crumbled, about 3 tbsp

• 2 tbsp pistachios - shelled, no-salt-added, dry-roasted, coarsely chopped

• 2 slice whole grain artisan bread - I use sprouted grains bread - toasted and cut in half on a diagonal

Preparation:

Heat oil in a large saucepan over medium-high heat. Add the onion, zucchini, celery, and garlic. Cook 2 to 3 minutes, until vegetables soften a bit.

Add vegetable stock, water, beans, and tomatoes. Bring soup to a simmer and cook 5 minutes.

Add the spinach and thyme. Cook about 1 minute, until the spinach wilts. Add the black pepper and salt.

Ladle the soup into 2 bowls and sprinkle with the feta cheese and pistachio nuts. Serve bread on the side.

 Blessed be... and happy cooking!

Weekend Ramble: Red Flags in Ultra Processed Foods

 

Look for these 9 red flags to identify food that is ultra-processed. Free yourself from the grip of ultra-processed food by looking for these signs on the label.

By Anahad O’Connor - Writer at The Washington Post

January 2, 2024 at 6:00 a.m. EST

To improve your eating habits, there is more to do than just counting calories or carbs. You can begin right in the grocery store by focusing on how much your food has been processed before it gets to your dinner table.

If you’re like most people, you eat a lot of ultra-processed foods and don’t even realize it. Many of these foods — protein and granola bars, low-fat yogurts and breakfast cereals — sound like healthful choices.

But ultra-processed foods are formulations of industrial ingredients that are designed by manufacturers to achieve a certain “bliss point,” which causes us to crave and overeat them. Ultra-processed foods make up a majority of the calories most people consume, and scientists say they are a driving force behind the multiple diet-related illnesses that are shortening our life spans.

“Empowering yourself with the knowledge of what you’re about to eat or what you’re about to feed your family is critical,” said Nicole Avena, a visiting professor of health psychology at Princeton University.

So how can you free yourself from the grip of ultra-processed foods? Start by reading the labels on the foods in your fridge, pantry and the grocery aisle. We’ve created a simple guide to help you spot nine red flags that signal a food probably is ultra-processed.

1: More than three ingredients

Many ultra-processed foods have long lists of ingredients that can sound like a high school chemistry experiment. If you like bread, for instance, choose a brand that contains only simple ingredients, such as wheat flour, barley flour, sourdough starter, salt, nuts or raisins. Many ultra-processed breads contain sugar, vegetable oil, artificial sweeteners, and multiple preservatives, emulsifiers and shelf-life extenders such as sorbic acid, calcium propionate, datem, and monoglycerides.

“You can still buy the foods you want,” said Stephen Devries, an adjunct associate professor of nutrition at the Harvard T.H. Chan School of Public Health and the executive director of the educational nonprofit Gaples Institute. “But you should find the least-altered version of those foods with the fewest ingredients possible.”

2: Thickeners, stabilizers or emulsifiers

Look for ingredients such as soy lecithin, guar gum, xanthan gum, carrageenan, mono- and diglycerides, or carboxymethylcellulose. Ultra-processed foods often contain dyes to make them look appealing, preservatives to give them a long shelf life, and thickeners, stabilizers and emulsifiers to improve their texture or to keep their ingredients from separating as they sit on store shelves for weeks or months at a time.

3: Added sugars and sweeteners

Try to avoid foods with corn syrup, cane sugar, malt syrup or molasses on the label. If you want extra sweetness, add your own sugar or honey.

“Most people would add less honey or sugar than you will find in the packaged versions,” said Devries. “That’s much healthier than relying on the yogurt company to determine how much sugar or honey or additives you should eat.”

4: Ingredients that end in ‘-ose’

Examine the label for sucrose, maltose, dextrose, fructose or glucose. These are other names for added sugars.

5: Artificial or ‘fake’ sugars

Look for aspartame, sucralose, acesulfame-k, saccharin or stevia. Sweeteners and artificial flavors are another hallmark of ultra-processed foods. Sugar and sweeteners often are added “to mask the off-putting taste from the preservatives and other ingredients that are added in,” said Avena, author of the new book “Sugarless.”

Many store-bought English muffins, for instance, contain an array of emulsifiers, preservatives and sweeteners. But you wouldn’t know that unless you looked at the ingredients. “They don’t taste sweet and yet they have added sugar,” said Avena.

6: Health claims

Ultra-processed foods often have buzzy marketing claims on their packages. Many products that are marketed as nutritious are actually laden with sweeteners and other additives. These products include breakfast cereals, granola, flavored yogurt, snack bars, salad dressings and canned soups.

7: Low-sugar promises

Does the label say that the product is low in added sugar? That can be a red flag, because manufacturers often replace the added sugar in their products with artificial sweeteners.

8: Instant and flavored varieties

“When it’s instant, it’s usually mechanically altered in a way that degrades it," said Devries. If you like oatmeal for breakfast, buy the product that has only oats in it and nothing else.

Don’t be tempted by foods offered in a variety of fruity or other flavors. If you like fruit-flavored yogurt, buy plain yogurt and add your own fresh fruit. Many fruit-flavored yogurts contain not just fruit but several other additives such as cane sugar, cornstarch, “natural flavors” and juice concentrates. Yogurt should have just two ingredients: Milk and cultures (i.e. probiotics).

9: Could you make it in your kitchen?

When in doubt, look at the ingredient label and ask yourself whether you could make it at home. Ultra-processed foods contain additives that are not typically used in home kitchens. They are often transformed into textures and shapes not found in nature — things like frosted cereals, doughnuts, hot dogs and chicken nuggets.

Conclusion:

To be sure, you don’t have to avoid all processed foods. Instead, think of food processing as a spectrum, ranging from minimally processed foods all the way to ultra-processed foods. Minimally processed foods come from plants or animals with minimal alteration. Think whole grains, vegetables, eggs, milk and meat. Processed culinary ingredients are used to cook and season food in homes and restaurants. They include butter, sugar, spices, salt, and olive oil.

Processed foods include items such as canned vegetables, bacon, cheeses, smoked fish, canned tuna and freshly made breads. Most processed foods are things you can make in your own kitchen. They typically contain two or three ingredients, but they’re still recognizable as versions of things found in nature. Some examples would be a jar of unsweetened apple sauce, tofu, hummus, tomato sauce, and frozen fruits and vegetables.

Most ultra-processed foods are found in the middle aisles of a grocery store. Shop the perimeter where stores stock fresh, whole foods, said Albert-Laszlo Barabasi, a professor at Northeastern University and a lecturer at Harvard Medical School who studies ultra-processed foods. “Most of the foods that are fresh are good for you,” he said.

If you choose to buy ultra-processed foods, avoid “family size” and choose single serving items. Large packages are designed to make you overeat, said Marion Nestle, an emeritus professor of nutrition, food studies and public health at New York University and the author of “Soda Politics.” “If you can’t stop eating from big packages, don’t buy them,” she added.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weeknight Chicken Soup

Full credit for this recipe goes to the American Diabetes Association who posted it in their Diabetes Food Hub. It can be on a weeknight table in 30 minutes provided you have some pre-cooked chicken and barley. Enjoy!

Makes 8 one-cup servings

Ingredients:

• 2 tsp olive oil
• 1 medium yellow onion - diced
• 2 carrots - diced - amount per serving is okay even with cooked carrot's high GI
• 3 celery stalks - diced
• 16 oz white or baby portobello mushrooms - sliced
• 32 oz low sodium chicken broth
• 1 sprig fresh thyme
• 2 bay leaves
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 cup pre-cooked barley
• 2 cups pre-cooked chicken breast - shredded

Preparation:

Add oil to a soup pot over medium heat. Add onion, carrots, celery and mushrooms and saute for 5 minutes with some tossing.

Add broth, thyme, bay leaves, salt and pepper. Bring to a boil and reduce heat. Cover and simmer for 20 minutes.

Remove bay leaves and thyme stem. Add the barley and chicken and heat through for 2-3 minutes.

Note:

Precooked barley can be stored in an airtight container in the fridge for up to seven days. Alternately you can freeze 1 cup servings in baggies for up to six months.

Cooked chicken can also be stored frozen for same time, but anything refrigerated should be used within 3-4 days.

 Blessed be...and happy cooking!

Eggplant Parmesan Cakes

Experimenting with eggplant is always fun. After catching a glimpse of a Tik-Tok video I tried my hand at making something different. I'm calling these Eggplant Parmesan Cakes because the method creates individual servings that look more like a layer cake than a traditional tray of eggplant parmesan. Enjoy!

Ingredients:

• 2 medium eggplant - cut into 12 slices total lengthwise
• 3/4 lb lean ground beef
• olive oil as needed
• 1 yellow onion - chopped
• 2 cloves garlic - minced and left alone for 10-15 min before cooking for best flavor
• 2 medium tomatoes - diced
• garlic powder, oregano, salt & pepper, fresh chopped basil to taste for filling
• enough shredded mozzarella to make you smile

Preparation:

After washing/drying the eggplant, remove the top and then make ~3/8" slices lengthwise. Best cutting is done by standing the eggplant on the cut surface where top was removed and slicing downward while watching your knife from the top.

After slicing the eggplant, sprinkle with coarse salt and let the slices sit for 10-15 minutes. This helps release excess moisture from the eggplant. I do this right on my cleaned countertop because 12 slices take up a lot of room. Use paper towels to pat the eggplant dry, wiping off any extra salt as well.

Preheat the oven to 350F and lightly brush slices with olive oil. Arrange the eggplant slices on sheet pans brushed with olive oil. Bake for ~15-20 minutes until lightly browned but still firm. While eggplant is baking, make the filling.

Fry the ground beef in a tbsp of olive oil and set aside. 

In the same skillet add another tbsp olive oil and saute onion & garlic. 

Add tomatoes and simmer until until cooked down and slightly thickened. 

Season to your liking and then add ground beef back. Blend well and keep warm.

Assembly: The size of your original eggplant will determine how many "cakes" you make. Ideally you will need four slices per cake. Place bottom layers in a sheet pan and add filling.

Next slice gets filling and a layer of cheese. Third layer just filling and final fourth layer just cheese. 

Bake at 350F for about 15 min until top cheese is melted and golden brown. If needed, switch to broil for a couple minutes to get the desired color. 

Garnish with fresh Italian parsley and add grated parmesan if you like.

Blessed be... and happy cooking!

Wondra Codfish

Most people know that I idolize Chef Gordon Ramsey for his skill and success, but when it comes to actual daily cooking and dishes that I can make myself, Chef Jacques Pepin is my go-to hero. Chef Pepin shows us how to cook good food from the comfort of his kitchen right in his own home. You can tell by looking over his shoulder that his kitchen is his happy & safe place and that it is a place of creativity and joy. Chef Pepin says he is not looking for people to walk away from his table with a "culinary experience", but rather with the little voice inside their head saying "Damn that was good food!"

Chef takes simple ingredients that most of us already use and blends them in ways that I have grown to trust. My first experience where I was a bit leery was when I made his Chicken Lyon where he adds ketchup to the sauce. Yes... it definitely works and has become a family favorite. 

Having built trust in Chef Pepin's ingredient choices, I was intrigued when I watched his video where he added julienned radish to a cod dish. Carolyn was skeptical as well, but in the end, his understanding of blending flavors to create what I termed greatness for the common man proved to be absolutely outstanding.

He did not title the dish in the video, but because this was my very first introduction to Wondra Flour,

I have decided to name it: Wondra Codfish  :-)

Ingredients:

• 2  6oz Cod filets
• Half & Half (or milk or heavy cream)
• Wondra Flour
• 2-3 tbsp olive oil
• 1 tbsp butter
• Salt & Pepper
• 1-2 scallions -cut ~1/4" pieces
• ~1/2 cup mushrooms - cut up
• 2 radishes - julienned
• ~1/4 cup black olives - quartered or halved depending on size you have

Preparation:

Okay so one thing to know here is that Chef used "whatever was in the refrigerator"..... Quantities of each ingredient are pretty much your choice. Chef Pepin is very accommodating in his recipes and actually urges us to make his work our own. You can get a rough idea from the pic below. Get all ingredients ready before you start the fish. The actual cooking is rather quick.

Pat the filets dry with paper towel and season both sides with S&P. Dip the filets in half & half and then Wondra flour. Heat olive oil in a skillet that has a cover. Cook in fryer on both sides until golden brown... couple minutes each side on medium high. Then lower heat, cover and cook fish through... couple more minutes. Set the fish on a warm serving dish or plate both servings. I lay pieces of aluminum foil over filets to keep them warm.

Add butter and a little more olive oil to the pan on medium. Add the scallion and mushroom and sautee for maybe a minute. Then add the olives and radish and toss for about another minute. Don't overcook... crunch is your friend here. :-)

Top the filets with the garnish and serve with a green vegetable of your choice. Enjoy!

Here is Chef Jacques Pepin's original video: Wondra Codfish

Blessed be... and happy cooking!

Weekend Ramble: 33 Best Foods to Eat for Diabetes

Diabetes can lead to serious health problems if left untreated. Currently, over 30 million Americans suffer from either type 1 diabetes or type 2 diabetes. Another 84 million have what’s called prediabetes, meaning that, without treatment or preventative measures, they will develop type 2 diabetes within the next five years. So, while it’s a good idea for all of us to ensure we aren’t going overboard with simple carbs or sugar, those living with diabetes must take it very seriously.

According to the American Heart Association, the risk of death from life-threatening strokes or heart disease for diabetics is two to four times greater than someone without the condition. If the condition isn’t managed properly, not only can these odds increase, but the odds of complications from other diabetes-related health issues, like nerve damage or kidney disease, can increase as well.

That’s why it’s so important for diabetics to not only avoid overeating, but to be aware of which foods are best for their conditions. But, by staying mindful and following advice from a physician, many diabetics can live largely unaffected by the side-effects of the disorder. So, if you or someone you know is a diabetic looking for food options, you’ve come to the right place. Here are 30 of the absolute best foods for diabetics to make a part of their diet.

Disclaimer: The information in this content is for general informational purposes only, not a substitute for professional medical advice. Always consult your doctor before making any changes to your lifestyle.

Eggs

Eggs are great for controlling hunger levels, as they can keep you full for hours. Regular consumption of eggs can also help your heart health in a myriad of ways, like increasing your HDL (or “good” cholesterol) and decreasing inflammation.

They’re great for diabetics due to their ability to improve insulin sensitivity. Be sure to eat the yolk, however. Most of the healthy nutrients come from the yolk rather than the white of the egg.

Dark Chocolate

Not many people would expect chocolate to show up on a list like this, but it’s earned its spot. Dark chocolate that’s 70% or more cacao can provide a sweet treat without increasing your blood sugar.

For that reason, be sure to check the label and nutritional value before you snack. Some brands may also have added sugars to look out for. Cacao is also full of antioxidants, which help combat inflammation.

Blueberries

Blueberries are a great way to satisfy a sweet tooth in a healthy way, especially for diabetics. Blueberries are rich in anthocyanins, a type of antioxidant—it’s actually what gives them their blue color.

They also contain flavonoids, which benefit heart health among other things. Additionally, their high fiber content makes them a perfect snack for diabetics.

Tomatoes

Tomatoes are a great source of vitamin C and vitamin A. They provide powerful antioxidants and can decrease the risk of heart disease according to a 2013 report. Both raw and cooked tomatoes can provide health benefits, though cooked tomatoes are shown to provide more.

A study in 2011 by the International Journal of Food Sciences and Nutrition found that eating two medium tomatoes a day can reduce blood pressure and reduce the cardiovascular risk that's associated with type 2 diabetes.

Apples

Apples are an excellent source of nutrition, but especially for diabetics. In one study conducted by the Harvard School of Public Health, the diets of 200,000 people were analyzed closely, and the results were surprising.

Those who reported eating five or more apples each week had a 23% lower risk of developing type 2 diabetes when compared to those who didn’t eat any apples. They’re also rich in fiber, which slows down the absorption of carbs and improves blood sugar control. 

Bell Peppers

Bell peppers are an excellent addition to any diabetic’s diet for several reasons. They’re low in calories, which helps with maintaining a healthy weight—a very important factor for diabetes.

Bell peppers also contain phytochemicals which can act as powerful antioxidants. On top of this, these peppers contain anthocyanins which can effectively slow the digestion of carbohydrates and lipids, helping control blood glucose levels.

Wild Salmon

Salmon won’t raise your blood sugar levels, but it will provide a healthy source of protein and omega 3 fatty acids that can lessen the risk of stroke or heart disease—two things of which diabetics already have an increased risk.

This low-carb meat is also extremely versatile and can be served grilled, baked, or poached, leaving anyone craving salmon with a lot of options. Other fatty fish that are healthy for diabetics are sardines, mackerel, anchovies, and herring.

Garlic

One clove of raw garlic contains one gram of carbs and only four calories. Across multiple studies, garlic has been shown to reduce LDL (or “bad” cholesterol), blood sugar, and inflammation in those suffering from type 2 diabetes.

It’s also possibly useful in lowering blood pressure. One study in the Natural Medicine Journal showed that those who ate aged garlic over the course of 12 weeks averaged a 10-point drop in blood pressure.

Strawberries

Strawberries provide more nutrients than almost any other fruit. They’re high in anthocyanins, the antioxidants that give them their color. That means that these tasty fruits can reduce insulin and cholesterol levels after a meal.

A one-cup serving of strawberries is all you need for your recommended daily intake of vitamin C, providing even more anti-inflammatory benefits. Since strawberries are also lower on the glycemic index compared to other fruits, it can make a great snack. 

Red Onion

Onions, specifically red ones, are a great addition to any burger, sandwich, or salad, because they’re higher in antioxidants than yellow or white onions. They’re great for heart health as well, as they’re a reliable source of fiber, folate, and potassium.

Onions are high in flavonoids, which has made them a point of interest in studying cancer and cardiovascular diseases, as well as chronic illnesses such as asthma. Next time you’re making food or eating a salad, throw in a red onion!

Lentils

Lentils are high in a type of carb that the body leaves effectively undigested, called resistant starch. This means that lentils have a minimal effect on your blood sugar.

In addition to that, it also means the lentils can feed the healthy bacteria that lie in the bottom of your digestive tract, improving the overall health of your digestive system. For those that aren’t a fan of meats, lentils are the highest level of protein than any other vegetable.

Carrots

Carrots are classified as non-starchy vegetables because they aren’t rich in carbohydrates. The American Diabetes Association calls a serving of five baby carrots “free food” that doesn’t need to be counted for in a meal plan.

Carrots contain beta-carotene as well, which has been shown in at least one study to help lower the risk of developing type 2 diabetes in a sample size of those with a genetic predisposition to developing it. The sweet flavor could help scratch that itch without raising glucose levels. If you can, stick to raw carrots as the glycemic index rises considerably when cooked.

Oatmeal

Oatmeal has been heralded as a healthy option for a long time. It was actually the first food to have a specific health claim that was approved by the Food and Drug Administration (FDA). Oatmeal is a great alternative to other starchy breakfast options, like sweeter cereals, due to its high-fiber content.

This richness in fiber allows you to feel full for longer after eating a bowl of oatmeal. Oatmeal also has the highest percentage of soluble fiber than any other grain, which is important in lowering “bad” LDL cholesterol.

Asparagus

Asparagus is a delicious vegetable that’s low in carbs and calories while high in fiber. Preliminary research has also suggested that asparagus can help increase the production of insulin and help regulate blood sugar levels in those with diabetes.

An article in the British Medical Journal also showed that asparagus triggered an 81% increase in glucose uptake. Talk about a superfood! Asparagus is also high in glutathione, an antioxidant which combats the effects of cancer, diabetes, and heart disease.

Greek Yogurt

The combination of protein and carbohydrates can leave a person feeling comfortably full, and controlling hunger levels is important for a person with diabetes. That’s why Greek yogurt is a perfect meal choice for a diabetic, because it delivers plenty of both.

Still, it contains fewer carbs than traditional yogurt, which helps to better control blood glucose levels. Be sure to read the label before choosing a Greek yogurt. Some brands add much more sugar, which can spike glucose levels unnecessarily high.

Cauliflower and Broccoli

Both cauliflower and broccoli are rich in sulforaphane. Studies have shown that this compound can slow the production of glucose in cells and also improve tolerance to glucose. Both factors make these perfect for diabetes.

Both cauliflower and broccoli are versatile foods that can fit into many meals, as they can be served raw, steamed, or roasted. Ground or grated cauliflower can also serve as a low-carb substitute for refined white rice.

Apple Cider Vinegar

Now this isn’t as tasty a treat as some of the items on this list, but its health benefits make it perfect for diabetes. Studies have shown that apple cider vinegar can lower fasting blood sugar levels and boost insulin sensitivity.

When consumed along with a carbohydrate-rich meal, it can reduce blood glucose response by as much as 20%. A simple way to incorporate apple cider vinegar into your diet is by mixing one tablespoon in a glass of water each day, drinking it, and working your way up to two tablespoons at the most.

Beans

Even the American Diabetes Association suggestions that people with diabetes consume dried beans or no-sodium canned beans. Heck, it’s good for everyone. Beans are low on the glycemic, which helps manage blood sugar levels. In fact, beans do this better than many other starchy foods you can eat.

Beans also have a good amount of protein and fiber. There aren’t any beans that are truly off the menu, and each bean offers its own nutrient profile. For example, black beans are higher in calories but have more protein and fiber than lima beans. Studies also showed that navy and black beans can improve gut health, according to the Journal of Nutritional Biochemistry.

Flaxseed

Flaxseed can provide a great deal of health benefits. Some of the insoluble fiber found in flaxseed is made of lignans, a nutrient that can improve blood glucose control and reduce the risk of heart disease.

Flaxseed is also full of viscous fiber that increases feelings of fullness while increasing insulin sensitivity and overall gut health. It’s important to note that flaxseeds can’t be absorbed whole, so they must be ground before their health benefits can be enjoyed.

Turmeric

This spice is an amazing addition to any diabetic’s diet. The active ingredient in turmeric is curcumin, which is known to reduce the risk of heart disease while lowering blood sugar levels and inflammation.

Additionally, curcumin can benefit kidney health, which is important since diabetes is one of the leading causes of kidney disease. Curcumin isn’t something that’s absorbed easily—however eating turmeric with black pepper will increase the overall absorption by twentyfold.

Kale

Another trendy superfood that’s actually worth all the hubbub: kale. Like spinach, kale is associated with a reduced risk of type 2 diabetes. A study in BMJ showed that those who regularly eat leafy green vegetables can be up to 14% less likely to develop type 2 diabetes than their peers.

For those that suffer from inflammation, kale can also help reduce inflammation when eaten regularly. A half-cup serving of kale has only 18 calories and four grams of carbs while delivering nearly every important nutrient the body needs. 

Hummus

Hummus is one of the best diabetic snacks a person can choose. It uses diabetic-friendly complex cars, has protein, and even contains monounsaturated fats, which can help lower LDL cholesterol levels. No wonder so many people call hummus the “wonder dip.”

It is best to dip vegetables into hummus rather than crackers (although a few crisps here and there won’t hurt you). Hummus comes in a ton of flavors, so try them all to find the one you like most. Though these are high in carbs, they have enough fiber and protein to both fill you up and keep your blood glucose at a steady level. As a bonus, chickpeas are also high in polyunsaturated fats like omega-3 fatty acids.

Quinoa

Any list like this would be incomplete without this trendy superfood, as it’s called. Quinoa will both fill you up and help better control your blood sugar due to its combination of protein and fiber.

Quinoa also has much more dietary fiber content compared to other grains. This makes it a great choice instead of white rice. It's also about the same as brown rice, so if you get bored, try a swap to quinoa!

Cinnamon

Not many people would suspect cinnamon of having a slew of medical benefits, but it actually does. The American Journal of Clinical Nutrition found that a teaspoon of cinnamon added to a largely starchy meal, like oats, can help combat insulin spikes and stabilize blood glucose levels.

The antioxidants in cinnamon, called polyphenols, have been proven to improve your body’s ability to store fat and manage hunger by way of improving insulin sensitivity. Speak to your doctor before starting to increase your cinnamon dosage as cinnamon can interact with other medications.

Red Grapefruit

Ruby red grapefruits are much richer in antioxidants then their white counterparts, thus making them the better choice, especially for diabetics. Because of its high levels of vitamin C and soluble fiber, the American Diabetes Association has put ruby red grapefruit on their list of superfoods.

Studies have shown that these fruits can lower “bad” LDL cholesterol levels and increase “good” HDL cholesterol levels. Speak to your doctor before eating grapefruit as it can interact with some medications.

Chia Seeds

Being high in fiber but also low in digestible carbs is what makes chia seeds such a great foot for diabetics. Nearly all the carbs in chia seeds are fiber, which doesn’t increase blood glucose levels.

The fiber of these seeds can even lower blood sugar levels by slowing the movement of food through the digestive tracts, thus slowing its absorption. Chia seeds are also super high in omega-3 fatty acids, so don’t be afraid to throw them in smoothies or breads!

Extra Virgin Olive Oil

Extra virgin olive oil is a great addition to any diet, but a diabetic’s especially. Over 32 studies on the effects of different types of fat on heart health were analyzed, and olive oil was the only one that was shown to reduce the risk of heart disease.

Olive oil also contains polyphenols, which protect the lining in your blood vessels and reduce inflammation. A study by the Sapienza University in Rome also found that olive oil can lower LDL or "bad" cholesterol.

Squash

Most vegetables are healthy in one way or another, but squash is one of the healthiest. Studies in animals ingesting squash extract showed reduced levels of both obesity and insulin levels.

The little amount of research done on humans with this extract suggests that it could provide a tremendous reduction in blood sugar levels. Like other vegetables, squash contains high levels of antioxidants.

Avocado

The popularity of these beloved superfoods has exploded in recent years, and for good reason. Avocados are full of monounsaturated fat. This type of fat, when substituted for saturated fats, can decrease a person’s risk of heart disease and even a person’s likelihood of developing type 2 diabetes.

Avocados don't significantly impact blood sugar levels, which makes this fantastic as many high-fiber foods still spike blood sugar levels. Of course, guacamole is a great use of this fruit (yes, it’s technically a fruit), but it's also perfect as a spread for sandwiches or as part of a salad.

Chicken

While most nutritionists want us to eat fish all the time, sometimes you get tired of the surf and need something from the turf. The next best option? Chicken. Poultry, in general, is a fantastic choice. Typically, chicken is very lean while offering plenty of protein. Not to mention, chicken can be used in pretty much anything.

The National Institutes of Health list only turkey and chicken in the “very lean” category as long as it's without the skin. The skin has a lot of saturated fats. Cornish hens and quail are also two more types of poultry that are great for anyone that has diabetes.

Cranberries

The antioxidants in cranberries may lower the risk of heart disease by way of reducing “bad” LDL cholesterol, maintaining “good” HDL cholesterol, and lowering a person’s blood pressure. Cranberries are also rich in anthocyanins, which can reduce insulin levels and cholesterol after a meal.

Given the benefits of cranberries, it’s a wonder people usually reserve them for the holidays. They’re great thrown in green beans or eaten in salads. Just be careful as dried cranberries can have added sugars.

Shirataki Noodles

The konjac root is grown in Japan and processed into noodles or rice call shirataki. Shirataki is high in glucomannan, a viscous fiber that can lower blood sugar by slowing the passage of food through the digestive tract and increase feelings of fullness.

These noodles have been shown to lower blood glucose levels and reduce risk factors for heart disease in those with metabolic syndrome and diabetes. They may not look like much, but you can’t beat a food that’s so low in calories and carbs and is packed with fiber.

Mixed Nuts

Nuts can be fantastic for a person that has diabetes, but the best options are walnuts, almonds, pistachios, and peanuts. Walnuts are the best thanks to the heavy fiber content, but it also has alpha-lipoic acid (ALA), which can help reduce inflammation (according to a study in Diabetes, Obesity, & Metabolism). Almonds have 80 milligrams of magnesium, making them a good source of the nutrient, according to the National Institute of Health.

Pistachios showed in a Cleveland Clinic study that they can improve blood sugar thanks to the monounsaturated fat content that can lower LDL cholesterol. Finally, peanuts have a low glycemic load and can help control blood sugar spikes (according to a study in the Journal of American College of Nutrition). Just be sure to go easy on the dried fruits in the trail mix set, as they can be high in sugar.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R