Saturday, December 12, 2009

Are you watching your Sugar intake

If you are watching your sugar intake for Diabetes, Autism, Hypoglycemia, and more, then you will want to increase these foods that are low in sugar. You still need a balance of fruit and vegetables, and variety is the spice of life so mix it up.
These foods are lowest in Sugar...but do not use as absolute

Beans, string               Lamb
    Beef, lean                Lettuces
Beef Broth                  Lime
bone broth                  Liver
    Butter                         Lutefisk
   Cheese                       Loquats
Cucumbers                 Mullet
 Egg whites                  Mutton
      Fish                       Nasturtium
 Fish Broth                   Nettles
 Fowl                           Spinach
 Gelatin                        Tomato's
  Goat meat               Wild Game
  Hickory                  Nuts Pork

What I do NOT like about this list is that it is the potentially HIGH Cholesterol with the amount of animal proteins. What is important to remember is that fresh fruits and vegetables, while they contain natural sugars, they are also high in FIBER, which helps to normalize sugar levels. So you should still be getting regular intake of these, but limit the amount of fruit juices. Once a fruit has been juiced you have taken away the fiber that helps the sugar balance and digestion/absorption process.

I would have the leaner meats Fish, fowl, and lamb. These are not as high in cholesterol as beef and pork. This is why cholesterol is high in Diabetics because they stay away from ALL sugars and eat beef and pork in large amounts.

What can you do? Add more Fiber.

Add more complex carbohydrates to dishes, substitute whole wheat or oat flours to flour dishes. Incorporate nuts, grain, and rice other than white. Add grains to meat dishes. Ask me about more and specific ways to do this. You can still have a variety of foods, but leaning how to balance them is KEY.

Vegetables and Rice
• 2 tablespoons extra-virgin olive oil
• 1 small dried red Chile pepper, broken
• 1 medium onion, quartered and thinly sliced
• 2 cloves garlic, minced
• 2 large ripe tomatoes, seeded and diced
• 1 medium zucchini, diced
• 1 red bell pepper, diced
• 1 green bell pepper, thinly sliced
• 1 teaspoon paprika, preferably Spanish
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 1 1/4 cups brown rice or wild rice
• 3 cups vegetable broth or reduced-sodium chicken broth
• 2 tablespoons finely minced fresh flat-leaf parsley for garnish
• lemon wedges for garnish

1. Heat oil in a 12-inch cast-iron skillet over medium heat. Add Chile pepper, onion and garlic and cook, stirring often, until the onion is soft but not browned, about 6 minutes.

2. Add tomatoes, zucchini, bell peppers, paprika, thyme, salt and pepper; cover and simmer, stirring occasionally, for 15 minutes.

3. Add rice; stir to coat well with the tomato mixture. Add broth; bring to a boil. Reduce heat to low, cover and simmer until the rice is tender, 25 to 30 minutes. Serve hot directly from the pan, garnished with parsley and lemon wedges, if desired.

Have a Healthy and Blessed Day

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