Watching everything you put on your fork because of high blood sugar or diabetes is a pain. It’s like the angel and devil flanked on your shoulders. The angel warns, “NO,” but the devil (and your mouth-watering tastebuds) are screaming, “YES… Please!” Unfortunately, we sometimes lose that war, only to suffer the consequences.
But there are simple and easy solutions to that problem that might satisfy both entities and keep your health intact.
What to Avoid
You’re likely aware that having high blood sugar levels puts your health at risk. It drains your energy, harms delicate arteries, cranks up your blood pressure, leads to vision and memory loss. It also leads to blood clots, heart attacks, stroke, and skyrockets free radical damage and inflammation. It’s a path of cascading impairments and diseases you want to avoid.
To help keep your blood sugar levels in check, you want to stay away from sugars, refined, and starchy carbohydrates that spike glucose levels. Food suppliers know that “sugar” has gotten a bad rap in recent years and uses different names for their sugars. So read your labels to ensure you’re not unknowingly adding to your condition. These include:
- High-Fructose Corn Syrup
- White Granulated Sugar
- Agave Nectar
Even natural sugars can drive up your blood sugar levels, so you’ll also want to avoid nectars, fruit juices, molasses, and maple syrup.
So What CAN You Eat to Satisfy Cravings?
Chemical sweeteners work, but they’re not recognized by your gut as food and treated as foreign pathogens that need detoxification. Avoidable flushing of toxins takes energy your body could better use elsewhere. Stevia is a natural sweetener from the plant Stevia rebaudiana and is an excellent choice to liven up your palate. Your local grocer should stock it under the tradename Truvia, Pure Via, and Stevia. And it’s safe for cooking too!
Delicious Meals that Feels Like Cheating!
Sausage-Topped White Pizzai 1
- Preheat oven to 450°. In a large skillet, cook and crumble sausage over medium-high heat until no longer pink, 4-6 minutes. Mix ricotta cheese and garlic powder.
- Place crust on a baking sheet; spread with ricotta cheese mixture. Top with sausage, red pepper, and onion; sprinkle with seasonings, then with mozzarella cheese.
- Bake on a lower oven rack until edge is lightly browned and cheese is melted, 8-10 minutes. Top with arugula.
Nutrition Facts: 1 slice: 242 calories, 8g fat (4g saturated fat), 30mg cholesterol, 504mg sodium, 28g carbohydrate (5g sugars, 4g fiber), 16g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
Tortilla Pie 2
- Preheat oven to 400°. In a large skillet, cook and crumble beef with onion and garlic over medium heat until no longer pink, 4-6 minutes. Stir in spices and tomatoes. Bring to a boil; remove from heat. In a small bowl, mix ricotta cheese, mozzarella cheese, and 2 tablespoons cilantro.
- Place 1 tortilla in a 9-in. round baking pan coated with a touch of oil. Layer with half the meat sauce, 1 tortilla, ricotta mixture, another tortilla and remaining meat sauce. Top with the remaining tortilla; sprinkle with cheddar cheese and remaining cilantro.
- Bake, covered, until heated through, 15-20 minutes.
Nutrition Facts: 1 serving: 356 calories, 14g fat (6g saturated fat), 65mg cholesterol, 574mg sodium, 32g carbohydrate (7g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 medium-fat meat, 2 starch.
Low-Fat Cappuccino Pudding 3
- Beat dry pudding mix, instant coffee and milk with whisk for 2 minutes.
- Pour into 5 dessert dishes.
- Refrigerate for 1 hour.
- Stir cinnamon into cool whip with whisk or spoon, spoon over pudding!
You have many snacking possibilities to choose from, including sugar-free granola with fresh fruit, graham crackers with nut butter, and angel food cake are easy options. Sugar-free: hot chocolate with cinnamon, gelatin with fresh fruit and plain full-fat yogurt, fudge popsicle, pudding with angel food cake also offer a gratifying treat.
Controlling your blood sugar and staying healthy doesn’t mean feeling deprived. Let your imagination run wild!