breakfast and snack ideas for high-blood sugar
what kind of breakfast and easy snack ideas do you have for people with high-blood sugar? I'm not looking for strictly wheat free and enjoy baking.
A focus on protein would clearly be the most logical choice, particularly if paired with high fiber low glycemic carbs. For breakfast eggs/egg-whites with any variety of vegetables, mushrooms, cheese would be a great choice.
For snacks - vegetables are a great choice, as are low fat proteins and low glycemic carbs.
The question becomes what can you stick with, what is your insulin sensitivity, can you improve it with exercise?
You certainly needn't "eliminate" carbs - just restrict them to a weight appropriate amount 45-60 per meal for instance.
I don't know brands you might find in B.C., but here are some general suggestions. Find yourself a low carb bread you like. In the States there are several, available regionally. The easiest way to cook an egg that I know of, is to use the microwave.
You will have trouble with most products made from wheat alone. You will have to learn to read nutrition labels. If you want to bake, google low carb baking to find recipes to try. I used a bun recipe for all of last year made with golden flaxseed meal. If you would like I can send you the recipe. However flaxseed meal does not taste the same as wheat.
Here are some snacks and quick meal ideas for you: nuts, peanut butter, sunflower butter, nut butter, organic celery, lunchmeat and cheese rollups, cheese sandwiches made with low carb bread, sardines and kippers, eggs, cheese snacks, green peppers, zucchini sticks kissed with seasoned salt, pimiento cheese, lettuce rollups. Depending on how strict your eating plan is, you might be able to have in moderation berries and cherry tomatoes.
netrition.com ships to Canada, I believe. If you can't find a local source for no-sugar coffee syrups, you can order form them. The coffee syrups, which come in many, many flavors, are very helpful to those of us who do not eat sugar or HFCS.
And, I've just started using a whey powder for milkshake. It adds 17 g of protein to a fruit snack, and I am using this to help on days when I'm really hungry and a peach just won't do it for me by itself.
Good luck on eating low carb.
Whey protein is no better a protein choice than lean chicken or an egg white, though some of the better brands do make superior flavored products w/o carbs.
I found your list humorous as it lists "organic celery" as though non-organic would not be good for low carb diets. :-) I'd say "natural lunch meat" over "organic" anything is more important.
I'd note that MANY "low carb" items are high fat (nuts, peanut butter, whole eggs, cheese) and as such it is important to monitor the calories so you are not accidentally gaining weight with more calories as this will only worsen insulin sensitivity.
Remember, there are no "forbidden" foods for persons with diabetes - just foods you need to eat less of, less often. :-)
You could try baking with coocnut or almond flour...I have had success making blueberry muffins (splenda or stevia for sweetening). There are a lot of different recipes online, some much better than others. Chocolate has been iffy. I've also used whey isolate (flavored) to bump up flavor and protein in these. Pumpkin spice is nice, too - or pumpkin chocolate.
A favorite snack of mine is Greek yogurt (plain, 2% - the whole is just too thick for me) with a bit of stevia, thawed frozen raspberries (or blueberries!) and some of their juices, and a bit of vanilla extract.
If you look around for pumpkin almond flour pancakes, those can be really delicious. I top with a berry compote I cook and reduce: frozen berries, splash of lemon, stevia.
Look up no-grain oatmeal for a nice substitute for traditional oatmeal.
I do not have high blood sugar, but I typically eat low-carb/Paleo-ish as a rule. If you check out a lot of bodybuilding sites there are very creative recipes out there.
I like ricotta with walnuts or almonds with a small amount of fruit, or a good whole grain bread with seeds and nuts with nutbutter or a higher protein yogurt or greek yogurt with nuts and a little fruit. celery with nut butter is a great snack, as are hard boiled eggs.
canned fish such as sardines or smoked oysters are also good for snacking.
You need to figure out which foods are spiking your blood glucose and in what quanitities, before you decide how much you can eat and what you must limit. Use this advice to arrive at your individual best control: http://webcache.googleusercontent.com... Please note that the fasting number is too high/out of date. 100 is now considered too high, 65-99 is the normal range.
And visit www.phlaunt.com/diabetes to learn about how to test, why it's so important and how glucose control deteriorates and what level glucose starts damaging organs/cells (140 any time it happens).
Proteins, fats, and plenty of colorful, leafy, high fiber veggies, even some modest servings of fruits like berries will work. Most folks get a much bigger glucose spike from eating carbs in the a.m. due to diurnal cortisol rhythm, so save your carbs for midafternoon to evening, and they won't raise your bg as much, typically.
For breakfast, eggs get old fast, but some folks find that Greek yogurt (higher protein) with nuts and maybe a few berries works, or crustless quiche. If I eat breakfast, I'll often have dinner leftovers, or smoe smoked salmon with cream cheese on a single Wasa fiber rye cracker. Nuts, cheese sticks, small ready to go protein shakes or smoothies made at home, sugar free, are good snacks, too. For meals, I serve things over a bed of veggies that I used to eat with pasta or rice. Most warm weather meals are marinated and grilled fish, meat or chicken over a big salad of mixed baby greens, or a cold seafood salad with avocado and greens. There are some good low carb breads now, both wraps and pitas; just look for the ones with the fewest carbs and the most fiber. Fat and fiber are two of a diabetic's best friends.
Replacing starches with veggies lowers calories and blood glucose levels very effectively, and you replace those calories with fats, especially from olive oil, fish, nuts, seeds, and if you can, grass fed dairy and meat products.
First, learn to watch your own responses to food: test your sugar and evaluate how you feel after you eat so you know what gives you energy. Everybody is somewhat unique. Second, do not get conned by ersatz low fat labelled food. It is junk, usually high in preservatives, carbs, and additives. Eat real food, just less of it. Balance fat, protein and carbs. For me, these general principles work pretty well: quality yogurt, all greens and non-starchy vegetables, herbs and spices, eggs, fish and fowl, nuts, beans, olive oil, high quality cheese, nothing if I can help it with additives/preservatives. I avoid starches, including wheat, rice, potatoes, corn but find beans don't have the same negative. I avoid sugars and keep fruit to a smaller amount than I'd like (this is my one regret and if I cheat it is likely to be with cherries in season!). Big salads with good protein added (tuna, boiled eggs, home-baked turkey breast, etc.) and a small amount of olive-oil based dressing, are remarkably satisfying and seem to keep my sugar and my hunger in control. I like greek yogurt mixed with berries and nuts for breakfast, but will vary with cheese and veggies, eggs, smoked salmon and cream cheese on celery sticks. Experiment and find what you love to eat. As a devoted cook, I discovered that making my "post-diabetic" food delicious, fresh and important helped me enormously. I enjoy eating and can control my sugar. Good luck.
WOW! Thanks all of you for your advice and great ideas. I've definately noticed how certain snack made me feel and I've decided change my eating habits. I hoping that only eat a half portions, being active after eating and eating treats less frequently along with losing some weight will help.
an online seller, netrition.com, has a good selection of products for low carb baking, if you really feel you can't give that up. with some liquid and leavening adjustments, you can bake with CarbQuik mix or white carbalose flour, which is also used for breading foods for cooking by many folks (parmesan cheese and nut flours are great for this, too). For desserts, cheesecakes, flourless chocolate cake, puddings, custards, pumpkin pies can all be adapted to very low carb using a variety of sweeteners (some artificial, some natural sugar alchohols). Blending a few works much better than using all the same one, often. Oh, and truffles, too, ganache, peanut butter cookies w/o flour.
Eating half portions of the carb (one slice of reduced carb/high fiber bread with a thicker protein filling instead of two slices) is a good way to start and calculate your tolerances. Most folks find that even miniscule servings of certain things will spike them beyond all proportion; wheat is pretty universal in having this effect in any of its forms. Responses to various foods can vary a lot from person to person, though, that's why testing just before, one hour after and then two hours is important, only at first, until you have collected a lot of information. Then you can test occasionally, or any time you introduce a new food or meal.
protein shakes with less than 5 carbs per serving
eggs with veggies
jerkey, pickles, hard boiled eggs, cheese, lettuce wraps, celery and PB or Hummus, veggies and blue cheese dip, cucumbers with cream cheese and smoked salmon, lentil salad, chili, pickle roll ups with meat and cheese, deviled eggs, tuna salad in lettuce wraps, shrimp, meatballs
No white bread, potatoes, rice, pasta, sugar
lots of meat, veggies, nuts, berries, some dairy is fine IMO as well
1 servng of whole grains per meal max!
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