By: Lisa De Beer, Muskoka Registered Dietitian, Your Independent Grocer
November is Diabetes Awareness Month, which provides the opportunity to raise awareness of the millions of Canadians living with diabetes and help those living with diabetes learn how to manage their condition well. As your local Muskoka Registered Dietitian, I would like to share some of my top nutrition and lifestyle tips to consider when managing blood sugar levels.
Space your meals apart – Spacing your meals four to six hours apart helps spread your carbohydrate intake (ex. sugars) throughout the day and can help to manage your blood sugar levels.
Not all carbohydrates are created equal – Enjoy a variety of whole grains, such as whole grain bread, rice, pasta, oats, quinoa, and barley. Whole grains are digested more slowly than refined grains (ex. white bread, rice, pasta) due to their higher fibre content. As a result, the carbohydrates from whole grains do not cause blood sugars to rise as much following a meal. In addition, the fibre from whole grains helps us feel more satisfied for a longer time after eating.
Enjoy a variety of brightly coloured vegetables – Aim to fill half of your lunch and dinner plates with a variety of vegetables. Most vegetables contain very little carbohydrates, and therefore, do not cause a rise in blood sugars. They also contain a wide variety of vitamins and minerals that we need to maintain good health. Finally, vegetables are a great source of fibre, which can not only make you feel more satisfied after a meal but help to maintain good gut health.
Make water your beverage of choice – Water can quench your thirst and hydrate your body without having any effect on your blood sugars. If you have a hard time drinking water, consider adding lemon or lime juice, or infusing your water overnight with berries, mint, or cucumber for added flavour.
Enjoy an active lifestyle – Finding physical activities that you enjoy doing regularly throughout your week is important for managing blood sugar levels. Exercise can help the insulin that your body makes work more effectively and move sugar out of your blood into the cells of your body where it is needed for energy.
Whether you have been recently diagnosed with diabetes or have been living with the condition for a long time, I am here to help support you in managing diabetes well. As your local Muskoka Registered Dietitian at Your Independent Grocer, I can provide individualized one-on-one nutrition advice, grocery store tours to help with interpreting food labels and making food decisions or help with meal planning for you and your family. To learn more about my services or to book an appointment directly, you can email me at lisa.debeer@loblaw.ca or visit www.dietitianservices.ca.
Ingredients:
- 1/4 cup PC® Splendido Cold-Pressed Extra Virgin Olive Oil
- 1/4 cup PC® Splendido White Condiment with Balsamic Vinegar of Modena
- 1 tsp PC® 100% Pure Medium Maple Syrup
- Pinch of salt
- Pinch of freshly ground black pepper
- 1 bunch kale, coarse stems removed
- 1/4 cup pine nuts, toasted
- 1/4 cup dried currants
- 1 tbsp grated lemon rind
- 1/4 cup shaved Pecorino cheese
Instructions:
- In small bowl, whisk together oil, condiment, syrup, salt, and pepper.
- Slice kale into 1/2-inch (1 cm) wide strips; place in medium bowl. Add dressing, massage into kale leaves until well coated. Let stand for 10 minutes.
- Add pine nuts and currants, tossing to coat. Garnish with grated lemon rind and Pecorino shavings.