One of your relatives or yourself have been diagnosed with diabetes? Of course, this is a new surprising and saddening.
This medical condition affects about 5% of the population in Quebec and is the seventh leading cause of death in this country.
However, before you panic, here are four practical suggestions and
sound to help you transform your plate without sacrificing your
ballpark!
# 1. Make barter ingredients in the mess!
- Modify the list of ingredients in recipes: it is an effective dietary strategy for lowering your blood glucose (the concentration of sugar or "glucose" in the blood).
In cooking, replace sugar, syrups, honey, fruit juices and sauces and
jams sweetened by the following ingredients to save money on the side of
carbs:
- Compotes and jams without added sugar. - Dried fruit without added sugar (dried apples, dried apricots, raisins ...) - Lighter sauces (plain yogurt, nonfat sour cream, light mayonnaise ...)
They can often be integrated following the same instructions and using the similar quantities in recipes.
Leave room for your culinary flair and Enhance the taste of your dishes by adding other ingredients like sweet little:
- Species and flavored extracts (essences of vanilla, almond, maple ...) - Of citrus zest (lemon, lime, grapefruit ...) - Of cocoa powder or carob - Some condiments (mustard or prepared salsa, horseradish ...) - Herbs and spices (basil, cumin, nutmeg ...)
# 2. Analyze before you buy
- Read the labels: another reflex to avoid eating too much sugar is to read the labels of your favorite foods.
According to Health Canada, all packaged foods must have a Nutrition
Facts table and a list of ingredients that can guide your choices.
- Find products with more than 25 grams of carbs per serving after subtracting the number of grams of fiber in the food.
Fortunately, dietary fiber are not absorbed by the body (or very small part). They do not influence blood glucose. They also have several other beneficial impacts on health.
- Try to avoid any food that contains sugar (and any ingredient ending in "ose" like fructose, sucrose, etc..) In the first 4 ingredients.
# 3. Tell yourself that this is the dose makes the poison!
- Any food can overload the system: keep in mind that your body needs to digest everything you eat.
Even a very nutritious food such as salmon or apple may request your
pancreas (the main organ involved in the metabolism of carbohydrates)
and other systems (cardiovascular, digestive ...) when consumed in
excess.
- Eat less, more often, trying to moderate amounts ingested with meals or as snacks evening, and eat more often snacks throughout the day.
This way you eat will reduce the burden of carbohydrates to digest at
once and will facilitate the metabolism of sugar in the system.
Moreover, this way of eating will decrease the chances of developing
overweight, since satiety will be better felt and your diabetes easier
to control. Be like children, eat (and play) often!
# 4. Carefully choose your recipes
The selection of recipes to suit your needs makes all the difference in managing your diabetes. It is better to focus on recipes in which we find at most ¼ cup sugar.
The same rule applies for fats or oils, margarine or butter, if you
want to limit the intake of carbohydrates, fat and total calories.
A recipe can be an ally, while another may have a saboteuse of your
efforts, depending on the quality and quantity of ingredients offered.
The cookie recipe that follows appropriate for diabetics and anyone with a sweet tooth.
What a joy to realize that cookies may, too, find their place in a
diabetic diet, but if they are chosen well and we remain in reasonable
quantities. Bon appetit!
Leia Mais
