Controling Your Blood Sugar
Good nutrition and regular physical activity are two powerful behaviors to help you control your blood sugars. Did you know 10.5% of Americans have been diagnosed with diabetes and 21.4% have it but do not even know? The good news is that tasty foods – including rice, breadfruit, and bread – can still be enjoyed when you are watching your blood sugars. It’s all about PORTION SIZES!
Controlling your blood sugars (even if you do not have diabetes) involves eating consistent meals at consistent times of the day with consistent carbohydrate content. Avoiding carbohydrate-heavy foods by themselves is also another surefire way to keep your blood sugars in range. Craving a piece of fruit? Have a small handful of unsalted nuts with it to help slow the absorption of carbohydrates in the fruit.
Exercise helps your body utilize the sugar in your blood more efficiently, and it also makes your insulin more sensitive, so your muscle cells are better able to use any available insulin to take up the sugar in your blood. Translated: Exercise helps control your blood sugars. This effect can last up to 24 hours!
For better blood sugar management schedule an appointment with our Registered Dietitian Nutritionist, Colleen Cooke at 340.715.7720 and she can customize a meal plan specifically to meet your taste buds and lifestyle. Also, check out the American Diabetes Association website for other cool information and recipes.
Diabetes Friendly Recipes
In 2018 the CDC compiled a Tasty Recipes for People with Diabetes and their Families full of Caribbean-inspired recipes. Try out one today, like this one below:
RICE WITH CHICKEN, SPANISH STYLE
This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread.
- 2 Tbsp. olive oil
- 2 medium onions, chopped
- 6 cloves garlic, minced
- 2 stalks celery, diced
- 2 medium red/green peppers, cut into strips
- 1 cup mushrooms, chopped
- 2 cups uncooked whole grain rice
- 3 pounds boneless chicken breast, cut into bite-sized pieces, skin removed
- 1½ tsp. salt (optional)
- 2½ cups low-fat chicken broth Saffron or SazónTM for color
- 3 medium tomatoes, chopped
- 1 cup frozen peas
- 1 cup frozen corn
- 1 cup frozen green beans Olives or capers for garnish (optional)
Directions: Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red/green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender. Add whole grain rice and sauté for 2–3 minutes, stirring constantly to mix all ingredients. Add chicken, salt, chicken broth, water (1 1/2 cups), Saffron/SazónTM, and tomatoes. Bring water to a boil. Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes. Stir in peas, corn, and beans and cook for 8–10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired
Serving size = 1 ½ cups
Carbohydrate choices = 3 ½
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