Delicious sweet food that's safer for diabetics to enjoy
Archive for May, 2012
How To Make Low GI Banana Bread
By Steve Somerton
As far as low gi banana bread recipes go, this one is my favorite. It is the perfect snack for those early evening cravings and it also goes great with a cup of tea or a cold glass of milk. You can spread a slice with a small amount of non-hydrogenated margarine, but I find a warm slice of this bread is excellent on its own.
Banana bread. (Photo credit: Wikipedia)
Ingredients
1 1/2 cups whole wheat flour
3/4 cup ground flaxseed
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
3 very ripe, medium bananas, mashed
6 tbsp SPLENDA® brown sugar blend
3/4 tbsp lemon juice plus enough skim milk to make 3/4 cup (or use 3/4 cup buttermilk)
4 egg whites
1 tsp vanilla
3/4 cup chopped walnuts
Directions
Preheat oven to 350 degrees. Spray loaf pan with non-stick spray. Measure 1 tbsp lemon juice (freshly squeezed is best) into a measuring cup and pour in skim milk for a total of one cup. Do not stir. Allow to sit for 5 minutes. Alternatively, you can simply use 1 cup of buttermilk if you have this ingredient on hand.
In a large bowl, blend flour, flaxseed, baking powder, baking soda, cinnamon and salt and set aside.
Beat egg whites and sugar. Add bananas and vanilla and beat lightly.
Pour wet ingredients into dry ingredients and combine until well mixed. Add walnuts and stir until combined.
Pour mixture into loaf pan and bake 40 to 50 minutes.
This low gi bread recipe is one of my favorites, for more excellent low gi snack recipes from The Glycemic Gourmet check out http://www.squidoo.com/low-gi-snack
Steve Somerton writes informative articles on various subjects including Low GI Bread Recipe – How To Make Low GI Banana Bread. You are allowed to publish this article in its entirety provided that authors name, bio and website links must remain intact and included with every reproduction.
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Type 2 Diabetes – Depression Is Greater In People Diagnosed With Diabetes!
386 days
By Beverleigh H Piepers
Depression can be a concern for people diagnosed with Type 2 diabetes. Depression is twice as common in people with diabetes, and the depression often is more severe and lasts longer than in people without diabetes. Apparently, diabetes doubles the risk of suffering from depression but it is not clear whether depression helps cause Type 2 diabetes, or the other way around.
Investigators looked at the course of depression in diabetics and some of the causes.
Depression 6 (Photo credit: Wikipedia)
This particular study, published in December 2011 in the journal Diabetologia, included 2,460 people diagnosed with Type 2 diabetes, beginning in 2005. In 2007 and 2008 it was found 630 of the volunteers, or 26 per cent, suffered from depression at least once. In those who were not depressed at the beginning of the study:
- 14 per cent suffered from the condition at some time during the next three years.
- Among those who did suffer from depression at the start of the study,
- 66 per cent either stayed depressed or became depressed again.
Diabetics with a history of depression had a 2.5 per cent higher risk of depression than those who had never been depressed. Women, those with low education, those with other chronic conditions, and patients with stressful life events, also had a high risk of depression.
From this information, it was concluded depression is a common occurrence in Type 2 diabetics with one in seven reporting at least one occurrence, which in some became chronic.
They further advised doctors should test for depression or, at least, ask about a history of depression.
There are various casual definitions of depression, but the American psychiatrists’ Diagnostic and Statistical Manual of Mental Disorders, or DSM, spells out a set of symptoms that must be present for at least two weeks before a medical diagnosis can be made.
At least five of the following signs and symptoms must be present before the diagnosis of depression can be made:
- depressed mood most of the time,
- loss of interest or pleasure in formerly interesting or pleasant activities,
- unintended weight loss or gain,
- sleeping too much or insomnia,
- slowed thinking or moving,
- tiredness or low energy most of the time,
- feelings of worthlessness or guilt,
- loss of concentration or ability to make decisions,
- repeated thoughts of death or suicide.
Depression can be a stumbling block in people taking care of their diabetes, and they are more likely to engage in unhealthy behaviors such as overeating, and not exercising. Fortunately, there is help available. Family doctors can:
- provide anti-depressant medications which can improve the chemical balance in the brain so normal functioning can take place, or
- can refer the person with Type 2 diabetes to psychiatrists who can also prescribe helpful medications.
People with diabetes respond well to psychological counseling. Talking through problems with a psychiatrist or psychologist can be helpful in solving stressful situations or getting rid of self-defeating thoughts. Group therapy and role playing can also help to reframe destructive thoughts.
Making a special effort to lower the level of stress in your life through exercise and meditation can also help. Controlling your blood sugar can also lead to improvements in anxiety and depression.
How do you start to create a healthy lifestyle today so you can avoid stressful situations and self-defeating thoughts?
For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body.
The answer isn’t in the endless volumes of available information but in yourself.
Buy an awesome ebook of 39 Diabetic Cake Recipes, and get the Diabetic Cookie Recipes and Diabetic Dessert Recipes ebook absolutely free!
Grab this amazing deal right now!
Five Desserts for Diabetics
388 days
This is a guest post by Ellis Jane.
Fruits and vegetables (Photo credit: nutrilover)
Getting a diagnosis of diabetes can be devastating to a person and their family. It not only can cause problems in a person’s future, it also frequently entails a drastic change in their lifestyle. Whether a diabetic is insulin-dependant or not, they have to suddenly pay an awful lot more attention to what, when, and how much they eat.
However, eventually everyone adapts, and learns to live with their condition. The dietary change, however, can be a constant reminder, especially if someone has a sweet tooth or really enjoys their desserts.
The good news is that diabetes does not mean that no sweet food can ever be consumed again! There are artificially sweetened food options, as well as foods with naturally occurring sugars which are less damaging than refined sugar.
Five Dessert Ideas
Fruit Salad
Take 1 pear, 1 orange, a handful of strawberries, half a mango, a handful of grapes, and any other fruit you enjoy. Chop everything into small pieces, and place in a bowl. Stir in 3 tablespoons of natural yoghurt, and if you are craving chocolate, sprinkle some sugar-free hot chocolate powder over the top.
Jello Fruit
Chop an apple, half a cup of grapes, and 6 strawberries into bite-size pieces. Place in a bowl. Mix some sugar-free jello mix with boiling water, following the instructions on the packet. Pour over the fruit and leave to set. Eat on its own or with fresh fruit.
Fruity Frozen Yoghurt
Thaw a cup of frozen soft fruits (e.g. raspberries or peaches), place in a bowl, then crush with a fork. Stir in 4 cups of sugar-free yoghurt, either vanilla or natural. Add artificial sweetener – they all differ, so look on the packet to see what the equivalent to half a cup of sugar is, and use that – and stir it in. Place the mix into an ice-cream maker, and follow the instructions.
Cookies and Cream Milkshake
Put 1 1/4 cups of unflavoured, or vanilla flavour soya milk in a blender. Add 3 cups of low-sugar vanilla ice cream and blend until completely smooth. Add 8 crushed chocolate wafer cookies and do several short bursts using the pulse function on the blender. Serve immediately.
Applesauce Loaf Cake
Chop half a cup of walnuts and 1 cup of dates. Turn on the oven at 350 degrees to warm. In a bowl with the walnuts and dates, place:
3 cups flour
1 1/2 c. sugar substitute
2 tsp. baking soda
2 tsp. baking powder
2 tsp. cinnamon
1/2 tsp. salt
2 cups applesauce, unsweetened
1 cups oil
4 eggs
1 cup raisins
Combine together well, using a wooden spoon. Pour into 2 ungreased 9 x 6 x 4 inch loaf pans. then bake at 350 degrees for 45 minutes.
Diabetic Cake Recipes is an eBook containing 39 different cake recipes, from carrot cake to cupcakes, and from applesauce cake to poppyseed muffins. It comes free with two more ebooks – Diabetic Cookie Recipes and Diabetic Dessert Recipes. You can find the ebook at http://diabeticcakerecipes.co.uk/buy-the-diabetic-cake-recipes-ebook-two-free/
Buy an awesome ebook of 39 Diabetic Cake Recipes, and get the Diabetic Cookie Recipes and Diabetic Dessert Recipes ebook absolutely free!
Grab this amazing deal right now!
Type 2 Diabetes – Knowing Your Family History Will Help Prevent Diabetes
388 days
by admin
in About Diabetes
This is a guest post by Beverleigh H Piepers
While it is true, genetics and family history play a major role in whether or not an individual develops Type 2 diabetes, it does not mean it is an absolute. There are ways to hold the disease at bay and prevent it from continuing its descent through the family.
Type 2 diabetes is known as the silent disease because it usually sneaks up on you without warning. It often starts with feelings of extreme tiredness, or a need to eat even though you really feel full. It sometimes shows up as blurry vision, or you might have a headache that lingers even though you have taken medication to get rid of it. You might find you have a cut or sore that doesn’t heal. And guess what, these symptoms are often put down to other issues, such as getting older, or overworking.
Country doctor Dieter Baermann measures the blood sugar level of an elderly patient in the patient's home . (Image credit: Getty Images via @daylife)
Knowing there is a history of Type 2 diabetes in the family is a distinct advantage. Unfortunately, many people develop the disease and are not aware there is a problem until they receive their diabetes diagnosis. And by then the damage has already commenced and it has come down to maintenance instead of just prevention.
If a parent has diabetes then his or her children are more at risk. If both parents have developed Type 2 diabetes, then the odds are magnified tremendously. But, again, that doesn’t mean it is definitely a sentence. Although some factors cannot be helped, there are others which contribute to the disease and can be eliminated. Unlike Type 1 diabetes, which usually begins before the age of 20 when the pancreas fails to produce insulin for the body to process energy, Type 2 diabetes generally begins after the age of 30 and is caused by weight gain and physical inactivity.
With sugar building up in your blood, your blood becomes thick and difficult for your heart to circulate. High blood sugar in the blood clogs arteries, leading to:
- heart attacks,
- strokes, and
- a number of other very serious health issues.
Since blood sugar is the culprit here, maintaining a healthy diet is essential. Adding plant foods such as nuts, soy foods, olive oil, flaxseed and avocado, that contribute some fat and/or protein to your meals seem to help minimize high blood sugars. Higher soluble fiber plant foods will also help minimize high blood sugar levels from high carbohydrate meals. For example, before you eat the main meal, have:
- a cup of vegetable or bean soup,
- a green salad with raw vegetables and kidney beans,
- a small serving of oat bran before eating a problematic breakfast,
- any other high fiber vegetables.
Keeping your intake of unhealthy carbohydrates down is critical to success. If this one factor can be controlled then the rest will play out much easier.
Portion control is also a pivotal point. Excessive weight is like opening the door to this disease, since the vast majority of Type 2 sufferers are overweight. But it isn’t just the weight itself that is the problem, but also the location of it. Having excess fat around the abdominal area, especially for men, increases the chances of developing Type 2 diabetes considerably.
But mealtime is crucial not only in the amount and type of foods eaten, but also the frequency. There should never be a long span of time between meals as this taxes the body and makes it stress over the limited food that is available for processing. Moderately spaced meals, as well as snacks, are important. And people diagnosed with Type 2 diabetes are often advised to not skip either one.
Another key element of combating the effects of diabetes is exercise. Exercise helps you to keep a strong pulmonary and cardiovascular system; it also is especially important if you’re trying to get fit while also losing weight. It will also help to prevent many other conditions that might not be directly related to diabetes, but can cause complications that will affect the severity of the disease.
The link between a family history of Type 2 diabetes and your risk of developing it is clear… but it is not necessarily inevitable.
By the way, do you want to learn more about how to be healthier and live longer in spite of having Type 2 diabetes. If so, I suggest you check this out: Natural Diabetes Treatments
Buy an awesome ebook of 39 Diabetic Cake Recipes, and get the Diabetic Cookie Recipes and Diabetic Dessert Recipes ebook absolutely free!
Grab this amazing deal right now!
Helping the Diabetic Manage Their Diabetes With Family Support
406 days
by admin
in About Diabetes
This is a guest post by Nancy Kimmel.
The quality of life and health are greatly increased when those who are diabetic control their blood glucose levels consistently throughout the day. Tight glycemic control can prevent many of the illnesses associated with diabetes such as peripheral neuropathy, glaucoma, cardiovascular disease and hypertension. A good predictor of careful blood glucose monitoring is the Hemoglobin A1C test. This test can measure the amount of glucose that has bound to blood cells over ninety to a one hundred and twenty day period, which is the approximate life of a red blood cell. As it happens, glucose, once bound to a red blood cell, stays bound to it for the course of the blood cells life. The acceptable level that indicates good glycemic control is 7.0% or less. (1). Levels greater than this indicate that the diabetic individual needs to exert greater control over their blood sugar levels. Many times, diabetics will insist that they are doing a successful job at monitoring their blood glucose levels, until their hemoglobin A1C results come back with results greater than 7.0%.
(Image credit: Getty Images via @daylife)
It is not unusual for diabetics to become frustrated, or overwhelmed with the task of managing their blood glucose, administering insulin and eating a well balanced diet. Those diabetics, who have led a sedentary life style, are over weight, drink and or smoke, are placing their health in jeopardy by not adhering to their blood glucose monitoring regime. Finger sticks two to four times a day are not pleasant. Combine that with the insulin injections, and it is no wonder that many diabetics continue to ignore their medical problem. Also, many diabetics will say that they feel good, so there is no reason to monitor their blood glucose carefully. What the diabetic needs to understand is that although they may feel well, their blood glucose can still be at a level that is physiologically destructive. A blood glucose level of 160mg/dl may not make the diabetic notice any physical symptoms, but internally that extra sugar can break down muscle tissue, affect their kidneys and start plaque build up in their arteries by raising their LDL’s (low density lipoproteins). Family, friends and visiting nurses can help the diabetic manage their blood glucose consistently. Those members of the family who buy the groceries should keep healthy foods on hand for snack time such as yogurts, carrots, fruit, nuts, and whole grain cereals. Family members should try to eat the same foods as their diabetic member. Limiting carbonated beverages, cakes, cookies and processed sweets in the household will help the diabetic family member realize that they are important and help them to adhere to a well balanced diet. It is important for the diabetic family member to know that they are not alone.
Blood glucose monitor (Photo credit: Wikipedia)
Friends can help in a similar fashion by suggesting a healthy restaurant when dinning out, such as Mediterranean or sea food cuisine. The visiting nurse can help by meeting with the diabetic client and the rest of the family, offering praise, support and knowledge. Praise and encouragement from the nurse can help renew the clients hope and the family’s commitment to the health of their loved one. The visiting nurse can bring new knowledge about treatments and tests, verify that the client is using the equipment properly and assess the injection sites. They can also bring supplies to the home, such as syringes, alcohol wipes and brochures.
Diabetic support groups are also very helpful. Family members should encourage their loved one to attend and accompany them. The more knowledgeable a family is about their loved ones illness the better they will be at helping them manage their condition successfully.
Family members need to encourage their diabetic loved one to express their feelings. Let them weep, cry, yell and or scream. Give them the freedom to express their emotions in an accepting and loving environment. Whether the diabetic is six or sixty, diabetes can make one feel all alone, and this can lead to apathy towards their illness. Family and friends can play a crucial role in helping the diabetic manage their blood sugar so that they can live a long, healthy and happy life.
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Buy an awesome ebook of 39 Diabetic Cake Recipes, and get the Diabetic Cookie Recipes and Diabetic Dessert Recipes ebook absolutely free!
Grab this amazing deal right now!
Glycemic Index Recipes
This is a guest post by Michelle Reynolds
Using a low glycemic index for preparing meals is far simpler than you think. The methodology behind this is simply creating recipes that minimize the use of sweeteners and GI foods that have a high count. However included in low glycemic index recipes are a variety of foods that have a low GI which ensures optimum nutrition. A well organized GI plan will improve your energy levels as well as help you shed those extra pounds.
For instance a low GI breakfast could include oats topped with low GI yoghurt and some fresh fruit. One could also include an omelet with added ingredients such as tomato, onion, green peppers and ham. There are several other really fantastic recipes one could use for a hearty breakfast. Lunch should be the main meal of the day and you can have meat, as well as cooked vegetable and a fruit salad for dessert. Again there are several delicious recipes to choose from that are specially designed with a low GI.
A salad platter. (Photo credit: Wikipedia)
For dinner one should always have a light meal, as this is far easier to digest. A slice of baked fish and a salad is ideal. The most important thing to remember is to balance the carbohydrates. In addition one should also have snacks in between meals, for instance a snack at 10a.m. which can be low Gi food items such as dried fruit, nuts, crackers and cheese. Another snack at 3.p.m. as well as 8p.m. this will keep your blood sugars stable.
To increase flavor and variety to your low glycemic index recipes you can add celery, endives, cucumber, mushrooms, olives, hot peppers, parsley, radish, scallions, watercress and tomatillos. You can also use most of the green leafy herbs such as dill, thyme, chives and basil which are great in salads and will not affect your glycemic index count. There are several websites that provide delicious glycemic index recipes and a really good book is “Living the GI Diet” by Rick Gallop’s. Many visitors and readers share recipes online as well.
Here is a low glycemic recipe which can stimulate the appetite:
Oatmeal Pancakes
Ingredients
1 1/2 cups of whole wheat Flour
3/4 cup of Scottish Oatmeal
2 teaspoons of baking powder
1 teaspoon of salt
1/2 teaspoon of baking soda
1 and 1/2 cups of buttermilk
2 large eggs beaten
1/4 cup of melted butter
Method
Mix the dry ingredients such as the oatmeal and flour, baking soda and salt. Add the buttermilk, melted butter and beaten eggs. Mix all the ingredients until smooth. You can add some more buttermilk if the mixture is too thick. Let the mixture stand for half an hour. Heat a pan with a little melted butter and spoon the mixture into the hot pan.
As you can see low glycemic index recipes are far from boring and this pancake recipe is really delicious and can also be used for breakfast. There are wonderful recipes such as Japanese vegetable salads and grilled tofu with cold spicy noodles and many more wonderful recipes.
Michelle Reynolds loves to write about weight loss utilizing Glycemic food index. For more information on Low Glycemic Index recipes, visit http://www.glycemicindexandweightloss.com/
Buy an awesome ebook of 39 Diabetic Cake Recipes, and get the Diabetic Cookie Recipes and Diabetic Dessert Recipes ebook absolutely free!
Grab this amazing deal right now!
Diabetes Mellitus Diet
408 days
This is a guest post by Jose Felipe Abrigo – Contributing writer for HealthyandLiving.org
Can we change our destiny even if diabetes mellitus is in our genes? Fortunately, yes. In medical terms, we have modifiable and non-modifiable factors which lead to this condition. Non-modifiable factors are things that we cannot change such as age, race, gender and heredity. Modifiable factors are things we can actually change if we are determined enough to stay away from diabetes. And these factors are our ways to combat diabetes mellitus affecting our lives, naturally.
Diagram shows insulin release from the Pancreas and how this lowers blood sugar levels. (Photo credit: Wikipedia)
1. Know your risk factors.
Is anybody in your bloodline has diabetes? Are you overweight and middle -aged? Do you always find yourself vegetating in front of television most of the day? If these sounds like you, then you are increasing your chances of acquiring the condition. Thus this will serve as a wake up call for you to do something.
2. Diet
You are what you eat. Since we are talking about a metabolic disorder, and blood sugar-this means food that we are taking in into our bodies. All that we eat, meat, rice, vegetables will all go through a process that will eventually yield glucose as a source of energy.
The three basic food groups sound so elementary. But for diabetics, the ratios are essential. What you actually need is 40 – 50% from carbohydrates ( taken from fruits and vegetables, 20-30 from protein (meats, fish and chicken) and 20-30 from fats. Proteins and fats are advisable from grass fed and cage free, they are healthier compared to grain fed or animals raised from slaughter houses.
The most important aspect of diabetic diet is moderation, variety and balance. Moderation means eating the right quantity of foods, choosing a wide variety of food items and eating the correct portion sizes.
Small and frequent feedings are highly recommended than eating 3 large meals to prevent symptoms of hypoglycemia (low blood sugar).
Now you know the ratio of food items, you should also be familiar with the plate method by heart. Imagine a plate, ½ of your plate must go for vegetables, a quarter of it to protein rich foods such as chicken and fish and another quarter for the carbohydrate rich foods or the rice, bread and cereals.
In addition, there are terms and food items that every diabetic and those at risk for diabetes should know.
a. Glycemic Index
Wikepedia describes glycemic index (GI) is a measure of the effects of carbohydrates on our blood sugar levels. In simple terms, it gives us the idea which foods increase our blood sugar fastest and the highest. Carbohydrate rich foods are the main concern in managing diabetes. This group yield 100 percent of glucose, proteins only gives 50-60 percent of glucose when metabolized, while fats provide 10 % of glucose.
Carbohydrates, even if they belong to same group, are not created equal in terms of their effects on blood sugar. Experts in nutrition, recommends to decrease consumption of high GI foods. High GI foods increase one’s blood sugar rapidly. Low GI foods are foods with GI index of 55 and below such as fruits except for water melon and potatoes. Medium GI foods are from 56 to 69 and high GI are 70 and above.
Here are the common snacks which are known for having a high glycemic index that should be on your watch list.
Water melon 103
Potato baked 93
Potato mashed 86
Donut 76
Bagel 73
Pretzels 83
Glucose or table sugar 100
You don’t need to be a mathematician to be expert with GI index, just simply switch your carbs to lower GI and follow these simple principles.
Switch potatoes to brown rice.
Use breakfast cereals from oats and bran.
Include vegetables and fruits. Minimize watermelon.
Enjoy salad with vinaigrette dressing.
b. Bitter melon or Bitter Gourd
Bitter melon is a popular Asian vegetable which is gaining popularity in the world of herbal medicines to treat diabetes. Studies suggest that Bitter melon or Ampalaya helps in controlling the production of insulin which promotes blood sugar control. The blood sugar lowering effect of ampalaya are observed to be more effective if consumed in greater quantities. There are also documented studies which show that ampalaya enhances the uptake of blood glucose into our cells, thus lowering the sugar levels in our blood.
However, there is only one catch for ampalaya, true to its name, it taste bitter. Many people could not tolerate the taste of ampalaya. Many companies in Asia are actually distributing ampalaya extracts in capsule form to address this concern. However, nothing compares to the natural way, eating the real thing is always better than the processed ones.
(Photo credit: Wikipedia)
3. Exercise
The benefits of exercise in our body are enormous. For diabetics, exercise causes our body to use up glucose faster, thus, lowering our blood sugar level. Exercise greatly help individual because of its effects in insulin sensitivity.
One of the major causes of diabetes mellitus is obesity; adipose tissue or the fats are believed to cause insulin resistance. Exercise burn fats.
The minimum requirement that our body needs is only 20-30 minutes of exercise 3-4 times a week. If your time permits, daily exercise is more beneficial. Exercise need not to be too exhausting or too tiring for you. Brisk walking tops the list of simple exercises. Incorporate exercise in your daily life by not actually changing your daily activities such as working in a garden on week ends, enjoying stairs than elevators or walk instead of driving sometimes.
Exercise reduces the severity of diabetes mellitus and reduces the risk of life threatening complications.
4. Hydrotherapy
Hydrotherapy is also one way in controlling blood sugar level the natural way, coupled with diet and exercise. Hydrotherapy is the use of water to revitalize, restore and maintain health. The New England Journal of Medicine in September 16, 1999 issue suggested that hydrotherapy showed positive effects on diabetes
The study was conducted for people affected with Type 2 diabetes. They were soaked in a spa or hot tub for 30 minutes a day in 6 days in a week. After the study, patents were recorded to have lost weight, showed decrease in blood sugar level and decrease in required doses of insulin.
However, before you make drastic changes into your lives, seek first the advice of physician to prevent further complications.
If there’s a will there’s a way. Diabetes Mellitus is not a life sentence for those who want to help themselves. Good nutrition, enough exercise, hydrotherapy and even ampalaya can do wonders to stop diabetes affecting lives of millions of people worldwide.
Don’t be the next victim of this disorder. Fight diabetes mellitus. It’s in your hands.
Read more related topic: “Diabetic Diet Plans” – a combination and balancing of nutritious foods that enables to keep and use (foods) for energy needs; helps achieve and maintain ideal weight and at the same time reduce fat intake.
