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Diabetic Foods – Eating With the Seasons

Well summer is upon us and with that comes the idea of fresh picked vegetables from a farmer’s market or from your own garden. This is the time of year when local produce is in abundance and you will find that it’s easy to find diabetic foods among the fresh choices.


One choice to consider is Swiss chard. Swiss chard can also be found in your market under the name “chard” or “rainbow chard”. It is a dark, green leafy vegetable that is a member of the beet family. It is a fabulous choice for diabetics, as reported in http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16

But alongside of kaempferol, one of the primary flavonoids found in the leaves of chard is a flavonoid called syringic acid. Syringic acid has received special attention in recent research due to its blood sugar regulating properties. This flavonoid has been shown to inhibit activity of an enzyme called alpha-glucosidase. When this enzyme gets inhibited, fewer carbs are broken down into simple sugars and blood sugar is able to stay more steady. It makes sense to think about chard as a vegetable whose flavonoid phytonutrients are unique and may offer special benefits for blood sugar control.

Here is a recipe that will leave you wanting more of this great vegetable!

Roasted Chard and Feta

  • 1 bunch chard, stems and leaves separated
  • 1 large onion, diced
  • 1 tsp olive oil
  • 3 oz crumbled non-fat feta cheese
  • salt and pepper to taste

Preheat oven to 350 F. Lightly grease a baking sheet with nonstick spray or olive oil. Chop chard stems and spread stems and onions onto baking sheet. Bake for approximately 15 minutes, until onions and stems have softened. Rinse chard leaves and tear into bite size pieces. Toss leaves with olive oil, salt and pepper. Spread leaves over stems and onions on baking sheet. Top with crumbled feta and bake another 20 minutes.

For more great diabetic recipes and information about diabetic health supplies, contact us.

Grow Diabetic-friendly Foods in Your Own Sprout Garden

Warm weather hints at summer picnics with fresh, crisp salads and cool lemonades.  Many people head outside and make their outdoor spaces tidy and welcoming.  Maybe you’ve considered gardening this year, but you worry about the time, effort, and space involved.  No matter what your situation might be, you have time and room for a sprout garden.

What is sprouting?


There are several types of sprouting in health circles.  Some people begin sprouting grains like wheat and rice and then grind or mash them to create healthier versions of flour.  Sprouted flours are considerably easier to digest for people because a layer of anti-nutrients is removed in the sprouting process. Continue reading

Soy lecithin as a diabetic food additive

Soy lecithin is one of the most common food additive there is, used as an emulsifier in a variety of processed foods. A diet blogger named Chris Kessler points out that this additive is controversial. Eating food with soy lecithin can be harmful for people with soy allegories, depending on how many proteins they contain. However, according to a blog called Live Strong, soy lecithin can have a benefit for people with diabetes as a diabetic food additive.

People with diabetes tend to have higher LDL (or bad) cholesterol compared to HDL (or good) cholesterol. As a result people with diabetes tend to die of heart attacks and strokes.

A great many claims are made of the cardiovascular health benefits of lecithin, which occurs naturally in a number of food products including soy beans. Lecithin is used to keep cholesterol solvent so that it does not stick to the artery walls on its way to being processed in the liver. This helps prevent high blood pressure, atherosclerosis or hardening of the arteries, and cardiovascular disease, all of which people with diabetes have a greater risk of.

Other research suggests that lecithin could help to increase sensitivity to insulin, thus a potential treatment for pre-diabetes. It also has a beneficial effect of the immune system, which would tend to benefit people with diabetes with impaired immunity.

While research is ongoing with a view of developing treatments using soy lecithin, the substance is readily available as a food supplement. Anyone contemplating taking soy lecithin or any other kind of food supplement should seek the advice of their physician.

For more information contact us.

Diabetic Foods: Making Great Choices

Do you need to buy special diabetic foods?

If you are recently diagnosed as diabetic your biggest concern is food.

What can you eat? Do you have to avoid your favorite foods? Is sugar verboten? What about breads and pasta? When the nutritionists start talking to you about carbohydrates and their impact on diabetes, your head may start spinning and you despair flood your heart.

Relax. It won’t be as bad as you think.


Food for diabetics is good healthy food. Don’t think of your meals as restrictive. In fact as the web site, Only My Health, says:

The foods that are healthy for people with diabetes are also good choices for the rest of your family.

Eat regular foods, but keep in mind that as a diabetic, you do have special needs. You must keep in mind how any food choices you make will affect the amount of sugar in your blood.

Some diabetics make the mistake of totally avoiding carbohydrates, but carbs are critical for all people to be healthy and energetic. Controlling food for a diabetic is just choosing foods that will give you the carbs you need when you need them. The best place to get these foods is the grocery store and the best foods are regular foods. Fresh fruits and vegetables, meat and dairy — all the foods that you are used to eating.

Is there any place for specialized diabetic foods?

Sure, why not? Specially packaged diabetic foods offer convenience and definitely can be helpful in preparing lunches for work or snack time treats. You can use specialized diabetic to help round out your eating habits.

If you have any questions about foods, supplies, and diabetic needs, please contact us.

Diet Diabetic Friendly Barbeque Meatballs

Nothing is more delicious than a barbecue meatball although typical meatballs are often very fattening and unhealthy. These delicious barbecue meatballs are not only low in fat and diabetic friendly but they’re savory as well. If you have been diagnosed with diabetes it’s very important to have a health conscious diet and this blog will help you do just that!


Nothing is more delicious than a barbecue meatball although typical meatballs are often very fattening and unhealthy. These delicious barbecue meatballs are not only low in fat and diabetic friendly but they’re savory as well. If you have been diagnosed with diabetes it’s very important to have a health conscious diet and this blog will help you do just that!


  • 1 lb. ground chuck
  • 1/2 c. liquid skimmed milk
  • 1 med. onion, chopped
  • Salt & pepper to taste
  • 1/2 c. diet ketchup
  • 1 tbsp. minced green peppers
  • 1 tsp. prepared mustard
  • 1 tbsp. vinegar
  • 1 tbsp. minced onion
  • 1 1/2 tbsp. Worcestershire sauce
  • 2 packs Sweet & Low


Mix chuck, milk, onion, salt & pepper.   Make into balls.  Broil until brown (approximately 15 minutes).  Sauce:  Mix ketchup, green pepper, mustard, and vinegar.  Add minced onion, Worcestershire sauce, & Sweet ‘N Low.   Pour over meat balls.  Cook covered for 15 minutes at 400 degrees.

Diabetic Peanut Butter Cookies

Thought being diagnosed with diabetes meant you can no longer have your favorite dessert dishes? Well think again! Here is a recipe for delicious diabetic peanut butter cookies. A healthy diet is essential for managing your diabetes and health conscious recipes like this can help!



  • 1/2 c. peanut butter
  • 1 tbsp. butter, soft
  • 1/3 c. brown sugar twin
  • 2 egg whites
  • 1 c. flour
  • 1/4 tsp. baking soda
  • 1/2 c. skim milk

Mix peanut butter, butter and sweetener.  Add other ingredients, mix well.  Drop by spoonfuls onto ungreased cookie sheet.  Bake at 375 degrees for 12 to 15 minutes.  Makes about 3 dozen.

Delicious Recipe for Diabetic’s Pumpkin Pie

Cut down on carbs and fats of traditional pumpkin pie by leaving out the crust. This low fat delicious dessert recipe is great for diabetics or anyone trying to watch their carbohydrate and fat intake. Have it with or without toppings!



  • 1 baked & cooled 9″ pie shell
  • 2 sm. pkg. sugar-free instant vanilla pudding
  • 2 c. milk
  • 1 c. canned pumpkin
  • 1 tsp. pumpkin pie spice
  • 1/4 tsp. nutmeg
  • 1/4 tsp. ginger
  • 1/2 tsp. cinnamon

Blend all ingredients in blender until smooth.  Use plain canned pumpkin.  Do not use canned pumpkin pie mixture.  Pour into pie shell and chill until ready to serve.

A Guide to Diabetics’ Diet

Those who have the diabetes need to regulate and monitor their food habits. They need to focus on meal plans that identify the quantity and kind of food they need to consume, to maintain a healthy lifestyle. An ideal meal plan will control cholesterol, blood sugar, and blood pressure levels. Among the meal plan tools glycemic index, carb counting, and plate method are quite well known.

Understanding the condition

There are two types of diabetes, Type I and Type II. Type I is the juvenile onset while Type II is the adult onset diabetes. Type I requires daily doses of insulin, while Type II can be controlled without medication if detected early. Some of the symptoms of diabetes include extreme thirst or hunger, frequent urination, slow healing rate of wounds, feeling weak and tired, as well as numbness or tingling sensation in feet or hands.


Foods to be strictly avoided

Both salt and sugar must be strictly avoided by diabetics. Red meat, food with high glycemic index such as rice, potato, banana breads, and carrot must also be avoided. Fried foods must be completely avoided, but some oil may be needed to absorb vitamin E. High fat cheese must be replaced with low fat cheese. White rice, white bread, and flour must be replaced with whole rice, brown bread and whole wheat, or unprocessed wheat.

Foods that help

Some of the foods that are helpful in diabetes are onion, garlic, blackberry, Fenugreek, bitter gourd, cinnamon solution, fiber, flaxseed, and anti-oxidants. Ideally, a healthy diet should reduce the risk of diseases like stroke and heart disease. In addition, a healthy diet should enable a person to maintain their ideal body weight. Healthy diet includes a variety of foods such as fruits, whole grains, vegetables, fish, poultry, lean meats, beans, and non-fatty dairy products It is also very important to control your food intake and portions while on a calorie strict diet plan.

Tomato Quiche with Cheese

The tomato and cheese quiche is a preparation that fills the need for protein and is moderate in carbohydrates. Diabetics need a protein and fiber rich diet to slow down the process of digestion so that glucose is released over a period of time. While this recipe is rich in protein, it also has its fair share of carbohydrates, which diabetics need to watch out for. Plan your meals properly so that you do not exceed the limits of your dietary regimen.


To make a cheese and tomato quiche, you will need a half cup of egg product or egg substitute; half a tablespoon of powdered milk – non fat; half a cup of grated low fat cheddar cheese; and one quarter cup of chopped sun-dried tomatoes. For taste, add one teaspoon of basil and one teaspoon of black pepper along with a dash of paprika.


It usually takes about 45 minutes to prepare a serving of cheese and tomato quiche. Heat the oven until a temperature of 350F is reached. Take a pie pan or three muffin tins and coat them with non-stick cooking spray. Mix the ingredients well into a chunky batter and pour it into the pan or tins. Add some more paprika if needed. Let it bake in the oven for 30 minutes or until the batter does not stick if a knife is inserted into the middle of the pie. Allow the preparation to stand for a few minutes and then serve.

Diet Tips for People Living with Diabetes

Diet is considered a large factor in reducing the symptoms of diabetes and controlling the disease. A diabetic diet does not mean avoiding all sources of sugar and following complex diet charts limited to special foods. It advocates a relatively normal diet with controlled intake of fat and calories, the aim being to limit blood sugar and to control body weight.

Choosing high-fiber content foods

The diet is not just intended to limit calorie intake. It is advised to consume food that does not increase blood sugar levels too quickly, but rather does so at a steady pace over time. These foods, called slow-release foods, contain high fiber content and are slow to metabolize.


Choose the least processed cereals and grain-based foods such as brown rice, whole wheat bread and pasta, and steel cut oats, while limiting processed grain foods and derivatives such as white rice, white bread, and white pasta. Fresh fruits and vegetables generally do not increase blood sugar levels, though potatoes, fruit juices, dry fruits, and canned fruits are an exception. Include plenty of protein-rich foods such as nuts and pulses, fish, and lean meat.

Including sweets smartly

A diabetic diet can accommodate a sweet tooth. To start, moderation is the key. If you do not want to eliminate sweets from your diet, you can instead cut back on carbohydrate rich foods such as rice and bread. Eating sweets along with your meal decreases the tendency of a spike in blood sugar levels, as compared to eating sweets by themselves. Sweets taken in along with foods that have some fat content such as avocados, walnuts, yoghurt, and peanut butter makes the process of digestion slower, thus allowing a more controlled increase in the levels of blood sugar in the body. That said, foods containing trans-fat are to be avoided. Also to be avoided are sweetened drinks.

Healthy Ingredients for a Diabetic’s Diet

A diet plan that contains fresh vegetables and fruits, lean protein, as well as whole grains can help a diabetic to lead a long and healthy life, as it will help control blood glucose and weight. There are some foods you can include in your diet that will help improve your quality of life. Most of these may already be a part of your diet. So, all you’ll need to do is prepare the right servings and build the rest of your diet around these for optimal nutrition levels. This means that you don’t have to go hunting for exotic ingredients or visit specialty stores to make good, tasty food that poses minimal or no health risk.


Fruits such a blueberries, raspberries, cranberries, red grapefruit, apples, and melon are very good for diabetic patients due to their antioxidant, immunity increasing, cholesterol reducing, fiber rich, and inflammation-fighting properties. Tomatoes are also an incredible source of nutrients and antioxidants, so they are suitable for diabetic patients. Red onions, asparagus, spinach, beans, and carrots are also considered to be crucial ingredients of a diabetic’s diet.

Another important ingredient for diabetic patients is fish. Fish is an incredible addition to your diet, especially fish that are rich in omega 3, such as tuna, mackerel, herring, sardines, trout, and salmon. Omega 3 has the additional benefits of reducing blood clot risks, reducing blood pressure, and inflammation. Nuts are also good sources of fiber, flavonoids, protein, and vitamin E. Eating them in moderation and avoiding the salt, sugar, or chocolate covered varieties can have huge health benefits for patients suffering from diabetes. Foods such as oatmeal, flaxseed, soy, yoghurt, and tea are also very helpful and welcome additions to a diabetic’s diet.