It's frustrating when you realize your favorite meal is not blood sugar friendly. You adore your grandma's pot pie recipe. But it's 75g of fast-acting carbs, greasy fat content, and minimal fiber. You're now left chasing an unpredictable blood sugar with insulin and juice boxes. I'm here to tell you that you can continue eating your favorite meals with diabetes. Make a few modifications to some of your recipes, and you're good to go. The tips in this post are here to help you improve a recipe into one that is healthier and way easier to bolus for. Replace carbohydrates with their fiber-rich counterpart Keto diet is all the rage. You likely see posts all over the internet touting the straight CGM lines. I'm here to assure you though that it's unnecessary to cut carbohydrates. First, examine the carbohydrates in your current meal. Then think of how you can replace them with a fiber-rich option. For example, let's look at the classic spaghetti and meatballs. The recipe calls for 8oz of dried spaghetti pasta. Manufacturers strip pasta of it's nutrients through processing to improve it's taste. Now we're left with less protein, less fiber, and less nutrients. Fiber is an indigestible carbohydrate. It slows down digestion and in turn, slows down release of glucose into the blood stream. The more fiber, the less of a blood sugar spike you'll see. Try replacing white pasta with whole wheat pasta. I'm also a huge fan of "bean" pasta which offers more protein and fiber than wheat pasta. Omit Processed FatsThe next step is to examine the fat content in your meal. If you're looking at a meal with 20+g of fat in it, this will start to affect the predictability of your blood sugar. It will also increase the insulin needs of that meal. Fat slows down gastric emptying. This means you'll see a delayed spike when the carbohydrates finally hit your blood stream. Fat also increases our insulin resistance over the long term as well. When I'm looking to decrease fat in my food, the culprit is usually oil. Consider this: it takes 36 olives to make 1 tablespoon of oil. If you're slathering your food in 5 tablespoons of olive oil, you're eating the amount of fat in 180 olives. I freaking love olives, but it wouldn't be possible for me to eat that many in one sitting. That's because of fiber in a whole olive. It is what slows us down from eating 180 (or 36 olives). By stripping the olive down into oil, made it possible to do what isn't good for our body. Instead of using oil to sauté your food, try using vegetable broth, soy sauce, or even water. If you're using a non-stick pan, YOU DON'T NEED ANYTHING AT ALL. Replace that oil with whole fat sources like nuts, seeds, half an avocado, or 36 olives. Bulk up the meal with nutrient dense foods I am what many people refer to as a volume eater. I only feel full once my my meal stretches my stomach! Bulking up my meal with nutrient dense foods like vegetables make me feel fuller, faster. Nutrient dense foods are those low in calories but mega high in nutrients and fiber (more bang for your buck!) Some ways you can bulk up your food include the following:
Some Final ThoughtsBy adding fiber, whole fats, and extra veggies to your meals, you can improve post-meal blood sugars and still enjoy grandma's pot pie. Also remember to time your insulin before your meal, and try taking a post dinner walk to move that insulin.
Now tell me: what recipes are you thinking of modifying? |
AuthorRachel Halverson is a registered nurse and certified diabetes care and education specialist. She specializes in helping women with type 1 diabetes balance their blood sugars and take back control of their lives by healing their monthly cycles, learning about nutrition, and empowering them with strategies for tackling type 1 diabetes. Archives
June 2021
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