Natural Cure For Diabetes

Why should I work so hard to improve my blood-sugar level?

2008-07-23T02:26:00.000-07:00

Because you will feel more energy and a sense of well-being when your blood sugar enters the normal range. In addition, you will delay or prevent problems with your eyes, kidneys, and nerves as your blood sugar improves. Many doctors also believe that problems with heart disease, strokes, and hardening of the arteries may be delayed by good blood-sugar control. If you do not get any complications of diabetes, you will love a longer, healthier life.

Vitamins, Minerals and Diabetes

2008-06-02T07:54:00.000-07:00

Vitamins, Minerals and Diabetes

Many vitamins and minerals have a role in blood glucose control. It is important that your body has enough of these vitamins and minerals so it can work as efficiently as possible. You may wonder if you need to take a supplement of any special vitamin or mineral to help improve your blood glucose control. Right now, the American Diabetes Association states there is little research indicating that taking supplements of individual nutrients or blends of nutrients actually improves blood glucose control. More research need to be done before we can confidently make that type of general recommendation.

However, there are times when you might want to consider taking a multivitamin plus mineral supplement, or take supplements of particular vitamins or minerals. Three such times follow:

When your diabetes is not in good control. Research shows that this may cause some nutrient deficiencies. A multivitamin plus mineral supplement is recommended.
When you are restricting calorie or carbohydrate intake. Because you may be eating less food or a smaller variety of foods, it may be difficult to consume the mix of foods you need to meet your nutrient needs. For some, taking a multivitamin plus mineral supplement is like an insurance policy; you are adding a little extra protection.
When you have difficulty consuming certain foods such as those high in calcium or iron and need a supplement to meet your daily requirements. However, do not consume more than 100% of the daily value (listed as %DV on the supplement label) unless you have discussed this with your dietitian and doctor.

If you choose to take a supplement, know that the supplement cannot replace a healthy diet. By choosing a variety of foods with an emphasis on whole grains, fruits and vegetables, and low-fat foods you can often meet your nutrient needs without supplements. It is the combination of foods you eat and the combination of nutrients the food provides that help your body work smoothly and efficiently.

What To Look Out For With Partly Digested Sugars (Sugar Alcohols)

2008-05-30T01:21:00.000-07:00

Some sugars are not completely digested. You may recognize these sugars by the terms "sugar alcohol," "polycols," or "sugar replacers." Because they really do not contain any alcohol, the term "sugar alcohol" is often confusing. However, you will see this term used in the nutrition facts panel of a food label under Total Carbohydrate.

If there is only one sugar alcohol in a food, the specific ingredient name is listed (e.g., sorbitol). If two or more are used, the panel says "sugar alcohol." The individual names are always listed in the ingredient list. They include sorbitol, mannitol, xylitol, isomalt, malitol, lactitol, and hydrogenated starch hydrolysates. You can find these in a variety of foods including candy, cookie, throat lozenges, and chewing gum.

Main points to know. There are three main points to know about sugar alcohols:

They are often found in foods that are labeled "sugar-free" or "no added sugar," but the food may still contain calories from other carbohydrates.
They may cause stomachaches and excess gas.
They should not be used to treat hyopglucemia.

We do not have enzymes in our mouth to start the digestion of sugar alcohols, so unlike other caloric sweetners, sugar alcohols will not cause tooth decay. In fact, since they are not completely digested, they have pluses and minuses. On the positive side, they produce a smaller rise in blood glucose than regular sugar, and give you additional low-carbohydrate food choices. On the negative side, they can cause stomachaches, excess gas, and even diarrhea because they are partially digested. Eating smaller amounts of such foods at one time can help eliminate the problem.

Sugar alcohols are sometimes added to food products that are sweetened with a low-calorie sweetener because they add bulk (filler) and few calories. When you take sugar out of a food, you not only lose the sweet taste, you also lose bulk. The sugar alcohols replace the bulk while the low-calorie sweetener replaces the sweet taste (since sugar alcohols are only half as sweet as other caloric sweeteners).

Additional points to know. There are two additional points that those who adjust their before-meal insulin based on the carbohydrate content of the meal should know.

Sugar alcohols produce a slower and lower rise in blood glucose than other sugars or starches.
On average, only half of the sugar alcohol carbohydrate needs to be counted into your carbohydrate grams, because only half of it is digested.

Because sugar alcohols are only partially digested, only half the carbohydrate grams listed next to the specific sugar alcohol (e.g., sorbitol) or the general term "sugar alcohol" are available to raise your blood glucose. To get the true amount of available carbohydrate from a food with a sugar alcohol, subtract half of the sugar alcohol grams from the Total Carbohydrate amount. As an example:

Divide sorbital grams by two: 16 / 2 = 8
Subtract 8 from 19 = 11 grams of total carbohydrate that are available to raise your blood glucose.

For some people, this will be a small amount of carbohydrate and will not make a difference. For others, however, it may help with blood glucose control, and choosing the amount of food to eat.

How Often Should We Check Blood Glucose Levels?

2008-05-14T20:56:00.000-07:00

How often you check your blood glucose level will depend on the type of diabetes you have, how your diabetes is treated, and whether you are meeting your blood glucose goals. It also depends on how often you want to or are able to check your blood glucose.

Those who take three to four injections of insulin a day or use an insulin pump will check their blood glucose most often. This is because they adjust the amount of insulin they take based on their blood glucose levels. Checking usually takes place before each meal, sometimes two hours after a meal, and at bedtime (before a snack, if you have one).

Those who take two injections of insulin a day usually check their blood glucose less frequently, often just before breakfast and dinner, and at bedtime.

Blood glucose checking regimens vary the most for people with type 2 diabetes who do not take insulin. When first diagnosed, it is helpful to know when your blood glucose is most elevated and how your body reacts to its usual food intake, so checking two to four times a day for several weeks is helpful. The times to check are before breakfast, before and two hours after your main meal, and at bedtime (before a snack if you have one). Then, depending on your treatment plan, if your blood glucose levels are nearing your target goals, you may want to do less checking. At this time, many people will check either twice a day at different times on different days, or three to four times a day once or twice a week.

Always consider increasing your frequency of blood glucose checks if you experience a new schedule, different physical activity, an illness, frequent low blood glucose episodes, a diabetes medication change, a new medication, dental work, or surgery.

AMERICAN DIETETIC ASSOCIATION GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS

The Mineral Sodium

2008-05-13T00:22:00.000-07:00

Since many people with diabetes have high blood pressure, it is important to know more than the mineral sodium. A recent study clearly shows that specific food choices can lower blood pressure. The diet that produced the greatest reduction in blood pressure is called the DASH diet. DASH stands for the name of the study - Dietary Approaches to Stop Hypertension.

Hypertension is often defined as a blood pressure greater than or equal to 140/90 mmHg. The blood pressure goal for adults who have diabetes, however, is lower - less than 130/80 mmHg.

The DASH diet was compared to a typical American diet and was found to decrease blood pressure both in people who already had high blood pressure and in those who did not currently have it. Therefore, the DASH diet can help prevent high blood pressure and is worth adopting even if you have normal blood pressure now.

The DASH diet is rich in fruits, vegetables, and low-fat dairy foods and reduces total and saturated fat. It also is low in red meat, sweets, and sugar-containing drinks. The food choices are high in potassium, calcium, magnesium, fiber, and protein. This food plan matches the nutritional recommendations of a diabetes food plan.

The sodium intake for the first study of the DASH diet was 3 grams a day (or 3000 milligrams). According to the American Dietetic Association, this compares to the average sodium intake of 4-6 grams per day (or 4000 - 6000 milligrams).

The research did a follow-up study to determine if lowering the sodium intake could reduce blood pressure better. It did. Reducing the sodium intake made the DASH diet even more effective at reducing blood pressure.

Sodium is found in salt, so cutting back on sodium means cutting back on salty foods. Foods will taste different, but most people who follow a low-sodium food plan adapt quite well to less salty foods in about two weeks.

AMERICAN DIETETIC ASSOCIATION GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS

Adjusting Your Diabetes Medicine

2008-05-11T01:25:00.000-07:00

It can be fairly easy to adjust your insulin before increased activity to avoid low blood glucose. Sometimes, you may even need to adjust an insulin dose after your activity. Your diabetes care team will need to discuss this with you and it is not something you should begin to do by yourself. The general guideline your diabetes team will talk to you about will be something like this: decrease the insulin that is working the most during your activity by 0-50%. Obviously this is a wide range and will depend on the intensity and duration of your activity.

If you take a premixed insulin like a 70/30 or 75/25, it is difficult to adjust your insulin and you will need to choose an activity time when your blood glucose is high, or add an activity snack. Typically, the diabetes pills are not adjusted for activity, but one may be able to do so with some of the newer ones that are available. Only adjust your diabetes medicine after discussing with your doctor what to do.

High blood glucose
Sometimes activity can cause blood glucose levels to go up. This usually happens in someone whose diabetes is not well controlled and is due to low insulin levels - you need more insulin. There is not enough insulin to help the blood glucose get into the muscle cells. The lack of glucose for muscle cells causes the body to start making glucose; the body thinks it needs more blood glucose, when it actually needs more insulin to use the glucose it has. This causes the blood glucose to go even higher. It is best to not increase your physical activity when this is happening because exercise will just make your blood glucose go higher.

The guideline is to not increase your activity if your blood glucose is over 300 mg/dl. However, if your blood glucose is over 250 mg/dl and you have ketones in your urine, do not exercise.

Ketones
Ketones are a sign that your body is breaking down fat for energy. Urine ketones and high blood glucose mean your body is not working smoothly and you should avoid exercising. The only way to know if you have ketones in your urine is to test for them with a special test strip about three inches long. It is dipped into a urine sample and will change colors depending on how many ketones are present (small, moderate, or large). If you blood glucose before activity is greater than 250 mg/dl and you have ketones in your urine, activity should be avoided.

AMERICAN DIETETIC ASSOCIATION GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS

Lebanese Turkey Kibbe with Tahini Sauce (Full of Fiber)

2008-05-09T01:33:00.000-07:00

Whole-grain bulgur is the nutritional standout star in this Lebanese dish packed with antioxidant-rich herbs. A perfect accompaniment to this dish would be a mixed green salad.

Serves 4 to 6 (serving size: 1/6 of recipe)

For the kibbe:

20 ounces ground turkey, 93 percent lean
1¼ cups bulgur wheat
3 green onions, chopped
5 tablespoons lemon juice
1½ tablespoons olive oil
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh mint
2 teaspoons dry oregano
1 pinch cayenne pepper
1 tablespoon ground cumin
1 teaspoon sea salt (optional)
1 teaspoon freshly ground black pepper
Vegetable oil spray

For the Sauce:

2 tablespoons tahini
3 tablespoons lemon juice
3 tablespoons olive oil
1 teaspoon minced garlic
6 sprigs fresh parsley
1 teaspoon sea salt (optional)
1 teaspoon freshly ground black pepper

Preheat oven to 350ºF. In a large bowl, combine all the kibbe ingredients, except for vegetable oil spray. Mix well to combine. Transfer to an 8-inch square pan that has been sprayed with vegetable oil. Bake for approximately 45 minutes or until it looks golden brown on the top.

While kibbee is baking, make the sauce by combining all the ingredients in a blender and ¾ cup of water and process until smooth. Serve the kibbee hot with the sauce on the side.

Servings of fruits and vegetables: 0.5 vegetable

Diabetes-beating phytonutrients: quercetin, curcumin

Nutrition information: 370 calories, 20 grams protein, 21 grams total fat, 4 grams saturated fat, 65 milligrams cholesterol, 27 grams carbohydrate, 7 grams dietary fiber, 90 milligrams sodium

Dilled Chicken Salad Wrap

2008-05-09T01:22:00.000-07:00

Health under wraps! This healthy sandwich provides whole grains and veggies along with vitamin B-rich chicken.

Serves 4 (serving size: 1 wrap)

1 pound skinless, boneless chicken breasts
1½ cups chicken broth
3 tablespoons low-fat or fat-free yogurt
2 tablespoons grapeseed oil
2½ tablespoons chopped fresh dill
1 cup fresh asparagus spears
1 cup fresh spinach
½ teaspoon sea salt
½ teaspoon ground black pepper
4 8-inch whole-wheat flour tortillas

Poach chicken breasts in chicken broth for 20 minutes or until center is white. Remove from heat; drain and cool. Shred chicken and combine with yogurt, 1 tablespoon oil, and dill. In a separate pan, saute asparagus and spinach in remaining 1 tablespoon oil for 2 minutes; asparagus should be crisp-tender and spinach should be bright green. Combine with chicken and mix well. Season with salt and pepper. Layer chicken mixture over tortilla; roll forming a wrap, cut in half diagonally, and serve.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: glutathione, saponins, flavonoids, beta-carotene

Nutrition information: 287 calories, 32 grams protein, 9 grams total fat, 1 gram saturated fat, 66 milligrams cholesterol, 24 grams carbohydrate, 3.5 grams dietary fiber, 465 milligrams sodium

Papaya, Red Onion, and Watercress Salad with Lemon Mint Dressing

2008-05-09T01:13:00.000-07:00

Members of the allium and crucifer family team up with tropical papaya to deliver a healthy dose of antioxidants and phytonutrients. This salad can also work well with arugula if watercress is not available.

Serves 4 (serving size: ¼ recipe)

1 cup sliced papaya
¼ cup sliced red onion
2 cups spinach leaves
1 cup watercress
⅓ cup finely chopped fresh mint leaves
3 tablespoons fresh lemon juice
1 teaspoon lemon zest
¼ teaspoon cayenne pepper
2 tablespoons flaxseed oil

Arrange papaya and red onion over spinach and watercress. Mix mint with lemon juice, zest, cayenne peppers, and flaxseed oil.

Servings of fruits and vegetables: 0.5 vegetable, 0.5 fruit

Diabetes-beating phytonutrients: quercetin, phytoestrogens, beta-carotene, saponins

Nutrition information: 88 calories, 1 gram protein, 7 grams total fat, 5 grams saturated fat, no cholesterol, 7 grams carbohydrate, 1.5 grams dietary fiber, 25 milligrams sodium

Spinach Salad with Figs, Red Onion, and Goat Cheese (Full of Fiber)

2008-05-09T01:02:00.000-07:00

You can substitute dry figs if fresh ones are not available.

Serves 4 (serving size: ¼ recipe)

6 cups flat-leafed baby spinach
1 cup sliced red onion
12 fresh figs, stems removed and halved
¼ cup goat cheese crumbles (or veggie cheese)
2 tablespoons extra-virgin olive oil
6 tablespoons balsamic vinegar

Add spinach to a salad bowl. Top with red onion, figs, and goat cheese crumbles. Mix oil and vinegar, drizzle over salad, and serve.

Servings of fruits and vegetables: 1.5 vegetables, 2.0 fruits

Diabetes-beating phytonutrients: quercetin, beta-carotene, saponins, kaempferol

Nutrition information: 465 calories, 8.5 grams protein, 30 grams total fat, 9 grams saturated fat, 22 milligrams cholesterol, 45 grams carbohydrate, 6.5 grams dietary fiber, 211 milligrams sodium

Crispy Citrus Tuna

2008-05-09T00:47:00.000-07:00

Oranges, a low-glycemic-index food, team up with omega-3-rich tuna for a spectacular blood-sugar balancing combination.

Serves 4 (serving size: 1 tuna steak and ¼ sauce)

1½ cups orange juice
2 tablespoons dry white wine
2 tablespoons cornstarch
2 large oranges, peeled and sectioned
2 tablespoons chopped fresh cilantro
2 tablespoons cornmeal
½ teaspoon sea salt
¼ teaspoon pepper
4 6-ounce tuna steaks (½ inch thick)
4 teaspoon olive oil

Whisk orange juice, wine, and cornstarch in a small saucepan until smooth. Bring to a boil over medium-high heat and cook, stirring, until sauce boils and thickens, about 2 minutes. Remove from the heat and stir in orange sections. Keep warm. Mix cilantro, cornmeal, salt, and pepper in a pie plate. Coat both sides of the tuna steaks with cornmeal mixture, pressing firmly so mixture adheres. Heat 2 teaspoons oil in a large cast-iron skillet over medium-high heat until hot, but not smoking. Sear tuna until done to taste, 2 to 3 minutes on each side for medium-rare. Add remaining oil just before turning fish. Serve with the sauce.

Servings of fruits and vegetables: 1.5 fruits

Diabetes-beating phytonutrients: quercetin, hesperidin

Nutrition information: 324 calories, 28 grams protein, 6 grams total fat, 1 gram saturated fat, 51 milligrams cholesterol, 38 grams carbohydrate, 3 grams dietary fiber, 375 milligrams sodium

Steamed Mussels with Saffron Sauce

2008-05-09T00:38:00.000-07:00

A spicy dish full of protein with Mediterranean appeal, mussels deliver a good dose of heart-helping vitamin B12 and immune-boosting zinc.

Serves 4 (serving size: ¼ pound mussels)

1 large onion, chopped
2 cups fish stock or clam juice
1 cup dry white wine
¼ teaspoon saffron powder
1 tablespoon Dijon mustard
2 cloves garlic, minced
¼ cup extra-virgin olive oil
1 pound mussels, debearded
4 tablespoons fresh parsley

Saute onion with stock and wine, simmering for 15 minutes. Whisk saffron, mustard, and garlic with oil. Thin with 1 tablespoon stock. Bring stock to a boil, add mussels and stir in 2 tablespoons mustard sauce. Cook 5 minutes, until shells open. Divide between four bowls, stir in parsley, drizzle with mustard sauce, and serve.

Servings of fruits and vegetables: none

Diabetes-beating phytonutrients: lignans, quercetin, sulfides

Nutrition information: 294 calories, 17 grams protein, 18 grams total fat, 3 grams saturated fat, 33 milligrams cholesterol, 7 grams carbohydrate, less than 1 gram dietary fiber, 610 milligrams sodium

Sauteed Shrimp and Snow Peas with Rice Noodles

2008-05-09T00:25:00.000-07:00

Pad thai noodles are a wider version of rice noodles, found in Asian markets.

Serves 4 (serving size: 4 ounces shrimp and ¼ noodles and sauce)

8 ounces rice noodles (pad thai noodles or rice vermicelli)
3 tablespoons reduced-sodium soy sauce
2 tablespoons lemon juice
2 teaspoons sesame oil
1 cup white wine
½ teaspoon cornstarch
½ teaspoon black pepper
Canola oil spray
1 pound large shrimp, peeled and deveined
1 tablespoon grated fresh ginger
8 ounces snow peas
½ cup chopped scallions

Bring 1 quart of water to a boil. Pour over rice noodles and let sit for 15 minutes. Drain, refresh under cold water, and drain again. Set aside. In a small bowl, combine soy sauce, lemon juice, sesame oil, white wine, cornstarch, and black pepper. Set aside. Heat a large saute pan or work sprayed with canola oil. Add shrimp and stir until they start to turn pink. Add ginger and snow peas. Cook for 2 minutes. Add broth mixture and let it cook for 5 minutes, or until sauce thickens. Add noodles and toss in the sauce to combine. Let it cook in the sauce over medium heat for 2 minutes. Divide noodles with sauce among four plates; sprinkle with scallions and serve.

Servings of fruits and vegetables: 0.5 vegetables

Diabetes-beating phytonutrients: curcumin, beta-sitosterol, beta-carotene, genistein

Nutrition information: 375 calories, 30 grams protein, 1.5 grams total fat, no saturated fat, 220 milligrams cholesterol, 50 grams carbohydrate, 2 grams dietary fiber, 640 milligrams sodium

Pasta with Asparagus and Lemon (Full of Fiber)

2008-05-08T23:51:00.000-07:00

A tangy pasta dish boasting glutathione and folate-rich asparagus.

Serves 4 (serving size: ¼ recipe)

13½ ounces whole-wheat spaghetti
1 large lemon
2 tablespoons unsalted butter
2 tablespoons olive oil
10 ounces asparagus, cut into 3-inch pieces
½ cup white wine
Sea salt (optional)
Freshly ground black pepper
⅓ cup freshly grated Parmesan or parmigiana-reggiano cheese
2 tablespoons chopped fresh parsley

Boil 1 gallon of water for the pasta. Cook pasta to al dente, about 8 minutes. Drain the pasta and reserve. Meanwhile, grate the zest of the lemon into a small bowl then squeeze the juice from the lemon into the same bowl. Set aside. Melt the butter in a large skillet over medium-high heat. When the butter is browned and fragrant (after about 2 minutes) add the olive oil, lemon zest, asparagus, and white wine. Cook for 3 minutes. Asparagus should be bright green. Add the pasta and mix well. Remove the pan from the heat and season to taste with salt (if using) and pepper. Add the cheese and toss well. Sprinkle with parsley and serve immediately.

Servings of fruits and vegetables: 0.5 vegetables

Diabetes-beating phytonutrients: glutathione, quercetin

Nutrition information: 510 calories, 18 grams protein, 16 grams total fat, 6 grams saturated fat, 20 milligrams cholesterol, 79 grams carbohydrate, 14 grams dietary fiber, 290 milligrams sodium

Vegetable Lettuce Rolls

2008-05-08T23:31:00.000-07:00

A mainstay in Asian cultures, these lettuce envelopes cradle a colorful array of veggies that pack an antioxidant round kick! Date sugar is available in health-food stores and gourmet markets.

Serves 4 (serving size: 2 rolls)

3 to 4 ounces thin rice noodles
8 large leaves green leaf lettuce
2 scallions, green part only, cut in 3-inch pieces
1 medium carrot, peeled and julienned
3-inch-long piece of seedless cucumber, peeled and julienned
½ cup (loosely packed) julienned basil leaves
½ red bell pepper, cut in thin strips
24 fresh cilantro leaves, washed and dried
½ cup (loosely packed) thinly sliced mint leaves
1 shallot, minced very fine
⅛ teaspoon red pepper flakes
2 tablespoons low-sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon date sugar

Bring 3 cups of water to a boil and pour over the rice noodles. Let it sit for 15 minutes. Drain, refresh under cold water, and drain well. Use scissors to cut noodles into 3-inch lengths. Arrange lettuce on a serving platter. Arrange julienned scallions, carrots, and cucumbers in separate mounds on a second platter. Add red pepper, cilantro, and mints leaves, mounded into separate piles. In medium bowl, mix together shallot, pepper flakes, soy sauce, rice vinegar, date sugar, and ¼ cup of cold water. Set aside.

On each leaf, place about 2 ounces of noodles and a combination of all the vegetables. Roll the leaf securing it like a wrap. Repeat with all the other leaves. Serve with the sauce on the side.

Servings of fruits and vegetables: 1.5 vegetables

Diabetes-beating phytonutrients: beta-sitosterol, beta-carotene, quercetin, tannins

Nutrition information: 160 calories, 3 grams protein, 0.5 gram total fat, no saturated fat, no cholesterol, 35 grams carbohydrate, 3 grams dietary fiber, 340 milligrams sodium

Risotto Tart with Tomatoes, Onions, and Peppers

2008-05-08T23:16:00.000-07:00

This delicious tart uses rice as the crust. Layered with veggies, this healthy alternative to pizza is sure to please.

Serves 4 (serving size: ¼ tart)

Vegetable oil spray
1 tablespoon olive oil
1 cup chopped onion
1 cup seeded and chopped green bell pepper
3 garlic cloves, minced
2 cups chopped fresh plum tomatoes
2 tablespoon chopped fresh basil
1½ teaspoons fresh thyme leaves
2 teaspoons sea salt (optional)
½ teaspoon freshly ground pepper
3 cups cooked arborio rice (start with 1½ cups raw rice, as it will double after cooked)
1 egg white
1 cup shredded reduced-fat mozzarella cheese
1 tablespoon grate Romano cheese

Preheat oven to 400ºF. Coat an 11-inch pizza pan or cookie sheet with cooking spray. Heat oil in a medium skillet over medium-high heat. Saute onions, green pepper, and garlic until soft, about 4 minutes. Add tomatoes. Cook, stirring occasionally until liquid has evaporated from tomatoes, about 12 minutes. Stir in 1 tablespoon basil and 1 teaspoon thyme. Season with 1 teaspoon sea salt (if using) and ¼ teaspoon pepper, or to taste. Combine rice with egg white, remaining basil and thyme, and remaining salt (if using) and pepper. Mound rice in the center of prepared pan. Cover rice with plastic wrap.

Using your fingers, pat and shape rice into a 10½-inch circle, about ½ inch thick, making a rim around the edge. Lift away the wrap, sprinkle half the mozzarella cheese over rice. Cover cheese with cooked tomato mixture. Top with remaining mozzarella. Sprinkle Romano cheese over the top. Bake until cheese is bubbly and edge of rice crust is crisp, 15 to 18 minutes. Serve hot.

Servings of fruits and vegetables: 1.5 vegetables

Diabetes-beating phytonutrients: beta-sitosterol, lignin, glutathione

Nutrition information: 280 calories, 13 grams protein, 8 grams total fat, 2.5 grams saturated fat, 10 milligrams cholesterol, 38 grams carbohydrate, 3 grams dietary fiber, 230 milligrams sodium

Guidelines For Early And Delayed Meals

2008-05-07T22:39:00.000-07:00

Early Meals
Various situations may require you to eat a meal more than an hour earlier than your scheduled time. In general, follow these steps:

Eat the meal early, but save one starch, fruit, or milk serving (15 grams of carbohydrate) to eat at your regular mealtime.
If you usually take a diabetes medication before your regular mealtime, you would also usually take it before the early meal. They may affect your blood glucose levels later in the day. To be sure, review your medication plan with your diabetes care team ahead of time to determine how to adjust your diabetes medicine for early meals.

Delayed Meals
Delayed or late meals are common when eating at friends' houses or restaurants. Traveling or traffic jams may also delay meals. General guidelines for delayed meals include:

At your regular mealtime, have one starch, fruit, or milk serving (15 grams of carbohydrate). Eat the rest of your meal later.
If you usually have a snack at the later time, eat the snack at the regular mealtime and the meal at the snack time.
If you take a diabetes medication, it is safest to take it before the later meal, but this may affect your blood glucose levels later. Again to be sure of the best change for you, review your medication plan with your diabetes care team ahead of time to determine how to adjust your diabetes medicine for delayed meals.

AMERICAN DIETETIC ASSOCIATION GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS

Vegetarian Paella (Full of Fiber)

2008-05-06T22:23:00.000-07:00

A hearty vegetable stew flavored with saffron, onions, and garlic. This creative concoction helps keep blood sugar on an even keel with phytonutrients like quercetin and beta-sitosterol.

Serves 4 (serving size: ¼ paella mixture)

14 ounces vegetable stock, plus more if needed
1 teaspoon saffron
2 tablespoon olive oil
1½ cups finely chopped onion
2 garlic cloves, crushed
2 Jerusalem artichokes, diced (optional)
1 eggplant, diced (about 3 cups)
2 cups combination diced red, yellow, and green bell peppers
1 cup sliced celery stalks
1 teaspoon Spanish paprika
1 cup Spanish short-grained rice
¼ cup dry white wine
1½ cups canned crushed tomatoes
½ cup diced green beans
2 tablespoons sliced pitted black olives
½ cup frozen peas
2 tablespoons chopped flat-leaf parsley
Lemon wedge for garnish

Put vegetable stock and the saffron in a large pot and bring to a boil. Remove from heat and set aside. Heat the oil in a large pan and cook the onion and garlic for 5 minutes over medium heat, until golden. Add the artichokes (if using), eggplant, bell peppers, celery, paprika, and rice and stir to coat in the oil. Cook for 2 to 3 minutes, stirring occasionally, until the rice becomes transparent. Pour in the wine and saffron-infused stock. Stir in the tomatoes, reduce the heat, and cook for 20 minutes, until tender. Stir in the green bean, olives, and peas. Add more stock if the rice is not cooked. Let it sit covered for 5 minutes. Garnish with parsley and place the lemon wedges on the side.

Servings of fruits and vegetables: 6.5 vegetables

Diabetes-beating phytonutrients: beta-carotene, beta-sitosterol, quercetin

Nutrition information: 430 calories, 12 grams protein, 10 grams total fat, 1.5 grams saturated fat, no cholesterol, 80 grams carbohydrate, 15 grams dietary fiber, 630 milligrams sodium

Pasta with Chicken and Veggies

2008-05-06T02:38:00.000-07:00

Asparagus, peas, and tomatoes team up with chicken for a colorful and healthy pasta meal.

Serves 4 (serving size: 4 ounces chicken, ¼ pasta, ¼ vegetable mixture)

8 ounces fresh or dried angel hair pasta
Oilve oil cooking spray
1 small red onion, chopped fine (about 1 cup)
8 medium asparagus, cut in ½-inch slices
1 pound skinless, boneless chicken breast, cut into strips
½ cup frozen baby green peas
1 cup nonfat, reduced-sodium chicken broth
12 cherry tomatoes, halved
Sea salt
Freshly ground black pepper
½ cup (2 ounces) crumbled feta cheese
1 tablespoon extra-virgin olive oil
¼ cup chopped fresh basil leaves
¼ cup chopped fresh flat-leaf parsley

Cook pasta in ½ gallon of boiling water for about 7 minutes, or until al dente. Drain and set aside. Heat a large saucepan over medium-high heat and spray with oil. Saute onion 1 minute. Add asparagus, chicken, and peas. Stir to blend. Add broth and cook until asparagus is crisp-tender, about 2 minutes. Stir in tomatoes and cook until heated through. Season to taste with sea salt and pepper. Stir in cooked pasta. Sprinkle feta cheese and extra-virgin olive oil over the top. Add basil and parsley for garnish and serve.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: beta-sitosterol, glutathione, genistein, quercetin

Nutrition information: 482 calories, 40 grams protein, 14 grams total fat, 4.5 grams saturated fat, 83 milligrams cholesterol, 50 grams carbohydrate, 4.5 grams dietary fiber, 430 milligrams sodium

Avoiding Low Blood Glucose

2008-05-05T21:31:00.000-07:00

If you are taking insulin or a diabetes pill that helps your pancreas make insulin, such as a sulfonylurea, Glucovance, Prandin, or Starlix, you may experience a low-blood-glucose episode during or after physical activity. Extra blood glucose checks will help you determine if you need to make adjustments in your treatment plan. Most people with type 2 diabetes will not experience a physical activity-induced low blood glucose with moderate activity. However, if you do take one of these medicines, become familiar with the guidelines below and monitor your blood glucose levels just to ensure they are not low.

During activity your muscles are working harder and need more energy. During the first 5-10 minutes of increased activity, most of your energy needs will come from the glucose stored in your muscles. This stored glucose is called "glycogen." As your activity continues you have less glycogen available and your body turns to other energy sources - glucose from your blood and fatty acids from your fat stores. This energy helps you continue your activity.

After physical activity and you are resting or going about your daily activities, your muscle is busy replacing its glycogen stores. This can occur up to 24 hours after activity and is why some people with diabetes may experience low blood glucose up to 24 hours after activity. Their blood glucose is being used to replenish the muscle's glycogen reserves that were used during activity.

A half-hour of activity can lower your blood glucose level by 30 mg/dl - more for some, less for others. Checking your blood glucose level before and after activity will help you determine the personal effect of activity on your blood glucose levels.

If you find that your blood glucose goes low during or after physical activity you can make simple changes so this doesn't happen. You will generally need to decide if you should eat extra food, decrease your diabetes medication (discuss this with your doctor), or be active at a time when your blood glucose is elevated (but not when your insulin is peaking).

AMERICAN DIETETIC ASSOCIATION GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS

Corn, Zucchini, and Chicken Quesadilla (Full of Fiber)

2008-05-05T02:06:00.000-07:00

Whole-grain tortillas paired with veggies give Mexican food a good wrap! This is a great brunch dish that also works well for picnics. It can be served hot or at room temperature.

Serves 4 (serving size: 1 quesadilla with ⅓ cup salsa)

For the salsa

1 cup diced Roma tomatoes
1 tablespoon chopped and seeded jalapeno
2 tablespoons chopped fresh cilantro
Juice of 1 lime
1 tablespoon olive oil

For the quesadillas

1 pound cooked chicken breast, shredded
2 cups seeded and thinly sliced zucchini
½ cup corn kernels
½ cup thinly sliced red bell pepper
2 tablespoons chopped red onion
1½ cup teaspoons sea salt (optional)
1½ cup reduced-fat Monterey Jack cheese, grated
8 8-inch whole-wheat tortillas
Vegetable oil spray

Preheat oven to 350ºF. Make the salsa by combining all the ingredients and set aside. In a medium bowl, combine chicken, zucchini, corn, bell pepper, red onion, sea salt (if using), and cheese. Mix well to combine. Spread one fourth of the mixture on a tortilla, being sure to cover the whole surface. Sprinkle about 2 tablespoons of salsa over it. Place another tortilla on top and transfer to a baking sheet pan lightly sprayed with vegetable oil. Repeat with the remaining tortillas. Bake the quesadillas for 15 minutes or until cheese is all melted and golden. Serve with salsa.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: flavonoids, beta-carotene, beta-sitosterol,

Nutrition information: 570 calories, 54 grams protein, 18 grams total fat, 8 grams saturated fat, 125 milligrams cholesterol, 52 grams carbohydrate, 6 grams dietary fiber, 800 milligrams sodium

How Much Protein To Eat?

2008-05-05T00:05:00.000-07:00

Many Americans consume high amounts of protein thinking this will help them build muscles and control their weight. This is not so. The body needs a limited amount of protein and stores the excess as body fat. Because of this and the high fat content of many protein foods, keep your protein intake to about 15-20% of your total calories. New nutrition guidelines give a wider intake range - 10-35% of total calories. Your protein intake will depend on how much carbohydrate and fat you eat.

To quickly determine how many grams of protein you have each day, count:

2 grams of protein for each serving of pasta, bread, crackers, and starchy vegetables
Each of these servings as 7 grams; 1 ounce of cooked meat, chicken, and fish; 1 ounce of cheese; ¼ cup cottage cheese, 1 egg, ¼ cup egg substitute, ½ cup tofu
7 grams for each ½ cup of cooked beans, peas, and lentils
8 grams per one cup of milk or yogurt

Grams of protein are also listed on food labels, so you can use those amounts to help you total your daily protein intake.

There are groups of people who have special protein needs, and may require the higher percentages of protein. These groups include growing children, pregnant women, strength and endurance athletes, and elderly individuals who consume few calories.

AMERICAN DIETETIC ASSOCIATION GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS

Chicken and Orange Stir-Fry with Rice Noodles

2008-05-03T06:02:00.000-07:00

Wok this way! Stir-frying is a great way to keep your veggies crisp and to add flavor without adding extra calories from fat.

Serves 4 (serving size: ¼ pasta with ¼ chicken and vegetable mixture)

8 ounces rice noodles
1 tablespoon sesame seeds
Nonstick cooking spray
1 to 2 cloves garlic, minced
1 tablespoon fresh ginger or turmeric, grated
1 cup chopped green onion
1½ cups sliced mushrooms
1 cup asparagus, cut in 1-inch pieces
10 ounces cooked chicken breast
3 tablespoons low-sodium chicken broth
2 tablespoons low-sodium soy sauce
1 teaspoon cornstarch
½ cup orange juice
1 tablespoon sesame oil
1 orange, peeled, seeded, and chopped

In a medium saucepan, bring 5 cups of water to a boil. Pour over rice noodles and let it sit for 15 minutes. Drain, refresh under cold water. Set aside. Heat a small, nonstick pan over high heat. Add sesame seeds and stir constantly until seeds turn golden; transfer to a dish to cool. Set aside. Coat a large nonstick skillet lightly with cooking spray and place over medium heat. Saute garlic and ginger or turmeric until lightly colored, about 1 minute. Add green onion and mushrooms and saute about 2 minutes more. Add asparagus, cooked chicken, and chicken broth. Let it cook for 2 minutes. In a small bowl, combine soy sauce, corn-starch, orange juice, and sesame oil. Add to the pan, stir, and cook until vegetables are tender and sauce is thick, about 1 to 2 minutes. Toss noodles and orange pieces in with vegetables. Sprinkle with sesame seeds and serve.

Servings of fruits and vegetables: 1 vegetable, 0.5 fruit

Diabetes-beating phytonutrients: curcumin, beta-carotene, quercetin, kaempferol, allicin

Nutrition information: 430 calories, 28 grams protein, 8 grams total fat, 1.5 grams saturated fat, 60 milligrams cholesterol, 61 grams carbohydrate, 4 grams dietary fiber, 460 milligrams sodium

Using Insulin-To-Carbohydrate Ratios

2008-05-03T05:36:00.000-07:00

Here we will elaborate on how to make insulin adjustments when you want to eat more or less food than usual, and also explain what you can do if your blood glucose is higher or lower than usual before a meal. Who might want to do this? Anyone who takes before-meal injections of a rapid-or short-acting insulin or anyone who is on an insulin pump may wish to do so. This is most likely a person with type 1 diabetes, but someone with type 2 diabetes may want to do it as well.

In order to make insulin adjustments based on what you eat and what your blood glucose is before a meal, you will need to gather some baseline information about how your body responds to food. Keep detailed records of what you eat, your blood glucose checks (before meals and two hours after you start eating), your activity, and other factors that may affect your blood glucose level. It helps if you follow a food plan with very little variation in the amount of carbohydrate, protein, and fat. Also, keep your activity similar from day to day. Do this for a week. Then, along with your diabetes team, review your diabetes records to observe your patterns.

Review your records for patterns such as:

How your premeal blood glucose compares to your after-meal blood glucose. Check your blood glucose two hours after you start eating your meal.
The amount of rapid-or short-acting insulin you take before each meal for each serving of carbohydrate or for every 15 grams of carbohydrate. Look at this for all your breakfast meals, then lunches, then dinners. Is there a pattern?

This type of information will help you establish guidelines for how to adjust your insulin when you eat more or less food. You can also learn how to adjust your insulin if your blood glucose is higher or lower than expected before a meal.

AMERICAN DIETETIC ASSOCATION GUIDE TO EATING RIGHT WHEN YOU HAVE DIABETES, MAGGIE POWERS

Spicy Turkey Meatloaf with Spinach (Full of Fiber)

2008-05-01T23:50:00.000-07:00

A better-for-you alternative, this meatloaf doesn't lose its homestyle appeal.

Serves 4 to 6 (serving size: 1/6 of loaf)

½ cup rolled oats (not quick-cooking or instant)
2 egg whites, beaten until frothy
1 cup seeded and chopped tomatoes
1¼ pounds ground turkey, 93 percent lean
1½ tablespoons chili powder
2 teaspoons oregano
2 teaspoons minced garlic
¼ cup chili sauce or ketchup
Sea salt (optional)
¼ teaspoon freshly ground pepper
1 10-ounce package defrosted frozen spinach, squeezed
½ cup frozen, canned, or fresh corn kernels
Nonstick cooking spray

Preheat oven to 375ºF. In a large bowl, using a fork, mix together oats, egg whites, and tomatoes. Blend in turkey, chili powder, oregano, garlic, chili sauce or ketchup, sea salt, and pepper. Mix in spinach and corn. Pack mixture firmly into a 9" X 5"inch loaf pan that has been lightly coated with cooking oil spray. Bake uncovered for 45 minutes or until juices run clear when meatloaf is pierced with a knife, or internal temperature registers 165ºF. Remove from oven and let meatloaf sit at least 15 minutes before serving.

Servings of fruits and vegetables: 1 vegetable

Diabetes-beating phytonutrients: glutathione, quercetin, beta-sitosterol, lignan, saponins

Nutrition information: 220 calories, 24 grams protein, 7 grams total fat, 2 grams saturated fat, 55 milligrams cholesterol, 16 grams carbohydrate, 5 grams dietary fiber, 310 milligrams sodium