If you’re over 40, working hard to stay fit, and dealing with diabetes, you know you’ve got your work cut out for you. Your chances of developing diabetes increases as you get older, so it’s important to take measures to prevent developing diabetes, even if you have not been diagnosed.
The key to beating diabetes is to keep your blood sugar stable. You’ll want to avoid dips and spikes in your blood sugar, reducing the demand on your body to regulate and produce insulin. You can do this by eating foods that have a low glycemic index. This means they will not spike your blood sugar levels when consumed.
Dealing with Cravings
You’ve probably heard that you shouldn’t eat certain foods in order to keep your blood sugar level stable. No more pasta; no more potatoes. Limited deserts. The following are some tricks that will help you keep your blood sugar stable while allowing you to indulge your cravings.
If you are craving pasta…
Traditional pasta usually causing blood sugar spikes, especially if you consume large portions of it. Because pasta is inexpensive (not to mention delicious), we’re used to eating large portions of it. Our mothers filled our plates to the brim because it filled us up, made us smile, and fit her budget.
However, you can eat small amounts of pasta (especially if you eat high fiber versions of pasta) with an abundance of protein such as delicious meatballs or sausage. Add in some fresh green or yellow peppers and generous slices of onions and you’ve got a healthy meal that won’t spike your blood sugar at all.
You may also find that certain brands of pasta won’t spike your blood sugar as much as others. Try high fiber or low carb pastas such as Dreamfields pasta. Test your blood sugar after your meal to make sure you’ve got portions under control and enjoy!
If you are craving potatoes…
Oh, those delicious baked potatoes drenched in butter and sour cream! And those crispy french fries, dipped in high-sugar ketchup! What is a potato-loving diabetic to do?
Believe it or not, you can eat potatoes—if you eat them when they are cold. Yep, it’s true: hot (or even warm) potatoes will spike your blood sugar to the moon, but cold potatoes aren’t so bad for you. Why? The basic chemistry of a potato changes with heat (or cooling.) This is why potato salad won’t spike your blood sugar (unless you’ve used a sweet dressing) but a plate of french fries will.
Let french fries cool (completely) and then sprinkle malt vinegar on them (like the New Englanders do) or make up potato salad with low sugar mayonnaise. Of course, check your blood sugar after to make sure your body is responding as it should.
If you are craving dessert…
In general, most berries have low glycemic indexes. Full cream whipped creams are also low in sugar and therefore should not spike your blood sugar (if used in moderation.) That’s why it’s a good idea to develop a love for berries and cream (or whipped cream) when it comes time for dessert.
Choose from blackberries, blueberries, raspberries or strawberries, and add a touch of cream or whipped cream for a delectable dessert that will keep your blood sugar stable.
Another good desert that can ward off cravings is to mix up ricotta cheese with some almond or vanilla extract and a healthy helping of cocoa powder. Some people like to add a dash of cinnamon or nutmeg and a teensy bit of stevia. This mixture resembles cheesecake in texture and can help you say no to confections that will sabotage your efforts.
The Good News
It’s important to realize that you have a lot of influence regarding your condition. You may be able to control your diabetes completely through dietary changes and exercise. You may still need medication, but you can probably improve your overall health and your prognosis if you adhere to a diabetic diet. This is especially important for those of us who are trying to follow an over 40 fitness plan. Defeating diabetes (or staving it off before we’re even diagnosed) is one of the most important keys to lasting fitness and health.
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