Today I want to talk about certain foods that can make your blood sugar rise and the foods that can keep those numbers normal.
Like my title, we all may eat things we shouldn’t at holiday gatherings, barbecues, or we may eat unhealthy carbs. Carbs that are healthy would be vegetables like string beans, carrots, asparagus, etc. Carbs that will make those numbers shoot up would be white rice, baked or mashed potatoes, pasta, fried foods, white bread,pizza , high fat cheeses, cookies and cakes.
I have altered my diet and eat a lot of eggs, whole grain oatmeal,roast pork, grilled or baked chicken broiled fish,veggies, brown rice, wheat bread, sweet potatoes, vegetable pasta, mozzarella string cheese, nuts(almonds are the best) and certain types of fruit. Apples, grapes are good in small portions, melons in small portions, and blueberries are great for an add on to your morning whole grain oatmeal. Portion is the key.
In my past blog I talked about meal prep for my work week. Your main entree could be a mixture of pork, chicken or fish, never fried! Small portions! Frozen Vegetables are great if you follow the portion size. Fresh veggies are always a healthy choice, but watch the portion. Brown rice is better than white, again watch the portion. A half of a cup cooked is a good portion. Vegetable pasta is also a better alternative to regular pasta as long as you have about a 1/4 of a cup cooked portion. Wheat bread, or whole grain bread is better than white for a sandwich. My sandwiches usually have tuna, or peanut butter and low sugar jelly. I try to limit sandwiches to three a week. I do have a wheat english muffin on the four mornings I have eggs. Eggs are a good source of protein and aren’t high in carbs.
Healthy snacks I enjoy are the mozzarella cheese sticks, nuts, and Russell Stovers makes great sugar free chocolate candies with stevia that you can have two pieces with your snack. Halo top ice cream is a good sugar free snack or dessert with stevia as long as you don’t eat the whole pint.
I’ve spent most of this blog talking about healthy foods that with the right portion size won’t make your sugar spike. The foods I stay away from are fried foods, pizza, cakes and cookies, etc. Raisins and most dried fruits will spike your sugar , so try to stay away from dried fruits or have a small portion. I’m not going to sit here and tell you that I don’t have a piece of cake at Christmas, or real pasta for a special occasion, because I do only a few times a year. The next day go back to my diet. Always read the labels when you’re in the supermarket to see the sugar and carb content. Be smart and remember it’s your health and life!
Next week I’ll talk about more about my everyday attitude about being a diabetic. Stay healthy and safe!