#BetterBloodSugar

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low gi fruits

The Best Low-GI Fruits for Managing Blood Sugar Levels

When it comes to managing diabetes or simply maintaining healthy blood sugar levels, choosing fruits with a low glycemic index (GI) can be a game-changer. The glycemic index measures how quickly foods raise blood sugar levels, and opting for low-GI fruits can help you avoid spikes in blood sugar. Here’s a look at some of the best low-GI fruits that are both delicious and diabetic-friendly.

1. Berries (Strawberries, Blueberries, Raspberries, Blackberries)

Berries are not only low in sugar but also packed with antioxidants and fiber. Their low GI and high fiber content make them a great option for stabilizing blood sugar levels. Whether you enjoy them fresh, in smoothies, or as a topping for your yogurt, berries are versatile and delicious.

2. Apples (Especially Green Apples)

Green apples, such as Granny Smith, are low on the glycemic index and offer a good source of fiber. Their natural sweetness is balanced by fiber that helps slow sugar absorption into the bloodstream. Apples are great for snacking or adding to salads.

3. Pears

Pears are another excellent low-GI fruit that provides both sweetness and fiber. Their high water content and fiber help keep you full longer, while the low GI ensures a gradual rise in blood sugar. Pears are perfect for a healthy snack or a light dessert.

4. Cherries

Cherries are not only delicious but also have a low GI, making them a fantastic choice for diabetics. Packed with antioxidants, cherries help reduce inflammation and promote heart health. Enjoy them fresh or in sugar-free jams for a tasty treat.

5. Kiwi

Kiwi is a tropical fruit that is rich in vitamin C and fiber. With a low glycemic index, it’s an excellent fruit for blood sugar regulation. Kiwis are easy to incorporate into smoothies, salads, or eaten on their own for a refreshing snack.

6. Plums

Plums are another low-GI fruit that’s great for diabetics. Full of vitamins and fiber, plums can be enjoyed fresh or dried. They help keep blood sugar levels in check while providing essential nutrients like vitamin C and potassium.

7. Grapefruit

Known for its ability to improve insulin sensitivity, grapefruit is a low-GI fruit that’s perfect for anyone looking to manage their blood sugar levels. Fresh grapefruit can be eaten as a snack or used in salads for a tangy flavor.

8. Avocados

Though not your typical "sweet" fruit, avocados are incredibly low in sugar and rich in healthy fats. They help regulate blood sugar levels and are packed with nutrients like potassium, fiber, and antioxidants. Use avocados in smoothies, salads, or even as a spread.

9. Watermelon

While watermelon may seem sugary, it has a surprisingly low glycemic index when eaten in moderation. The fruit’s high water content helps to keep you hydrated while keeping sugar levels stable. Perfect for summer or as a refreshing snack.

10. Tomatoes

Though typically thought of as a vegetable, tomatoes are technically a fruit and come with minimal sugar content. They are low on the glycemic index and are full of antioxidants like lycopene, which benefits heart health. Enjoy them fresh in salads or as a base for homemade sauces.

Click here to Read A Blog- Low Sugar Fruits for Diabetics

Conclusion:

Incorporating low-GI fruits into your diet is an easy and tasty way to help manage blood sugar levels. These fruits not only support blood sugar control but are also rich in vitamins, minerals, and fiber, which are essential for overall health. By choosing low-GI fruits, you can satisfy your sweet tooth while making a positive impact on your health.

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Inspired Onion Mushroom Fry Up

Watching cooking shows just gets my foodie creative mind spinning with the following result.  The quinoa is tri-color but you can use whatever version you please.  Pre-cooked quinoa makes this dish fix even faster - just what I’m looking for...dinner in a wink.

1 3/4 c. + 1/2 c. vegetable stock

1 c. quinoa, dry uncooked

2 T. margarine

2 c. red onions, diced

1 c. mushrooms, sliced

1 t. salt

3/4 t. ground black pepper

1 t. garlic powder

1 c. pumpkin seeds

In a sauce pan, bring vegetable stock and quinoa to a boil, turn down to simmer and cover cooking for 15 min.  While that’s cooking away, in margarine saute onions to nearly caramelized then add mushrooms to cook until just turning color.  Add quinoa and any liquid to onion mushroom mixture, salt, black pepper, garlic powder and 1/2 c. vegetable stock.  Stir and simmer 5 min. until flavors are blended.  Sprinkle pumpkin seeds overall.  Plate up and enjoy... 

When I’m not busily dicing onions, I’m sewing cotton pocket aprons in my basement sewing studio for my online shops - www.etsy.com/shop/topdrawerthreads and www.amazon.com/handmade/topdrawerthreads .  

Or I’m putting the finishing touches on knit stocking caps and slouch style hats worked by me from upcycled recycled yarns for my other shop - www.etsy.com/shop/topdraweryarns .  

My daughter’s have an online shop - www.etsy.com/shop/yesdesigns - where they design and sew cotton pocket knickers so comfortable...so fun.

My older daughter has an online shop - www.etsy.com/shop/wildwovenwomen - where she works upcycled recycled yarns into brightly striped scarves and throws.

My younger daughter has an online shop - www.etsy.com/shop/shroombloombags - where she crochets upcycled recycled yarns into funky mushroom inspired shoulder bags.  

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what fruits are good for diabetics

For diabetics, it's important to choose fruits that are lower in sugar, have a low glycemic index (GI), and provide beneficial nutrients. Here’s a list of fruits that are good options for managing blood sugar levels:

Berries (strawberries, raspberries, blackberries, blueberries)

These fruits are low in sugar, high in fiber, and packed with antioxidants, making them an excellent choice for diabetics.

Apples (especially green apples like Granny Smith)

With fiber and a moderate glycemic index, apples help slow down the absorption of sugar into the bloodstream.

Pears

High in fiber, pears have a low glycemic index and are a great choice for managing blood sugar levels.

Cherries

Cherries have a low glycemic index and are packed with antioxidants, which help reduce inflammation and regulate blood sugar.

Kiwi

Low in sugar and high in vitamin C and fiber, kiwis help regulate blood sugar and improve overall health.

Plums

Plums are low in sugar and high in fiber, making them a great fruit for stabilizing blood sugar levels.

Peaches

Peaches are naturally low in sugar and rich in fiber, vitamins, and minerals.

Grapefruit

This fruit is known for its ability to improve insulin sensitivity, and it has a low glycemic index.

Oranges

While oranges do contain some sugar, their fiber content helps slow sugar absorption, making them a good option for diabetics when eaten in moderation.

Avocados

Low in sugar and high in healthy fats and fiber, avocados help stabilize blood sugar levels and provide essential nutrients.

Watermelon

Watermelon has a high water content, making it a hydrating option with low sugar content per serving size.

Tomatoes

Though often considered a vegetable, tomatoes are actually a fruit and are low in sugar and packed with vitamins, making them a good option for diabetics.

Click here to Read A Blog- Low Sugar Fruits for Diabetics

It’s important for diabetics to enjoy these fruits in moderation, as portion size also impacts blood sugar levels. Pairing fruits with protein or healthy fats can further help with blood sugar control. Always consult with a healthcare provider or nutritionist for personalized advice.

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Sunny Squash Bake

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A touch of orange peel brightens the flavors in this diabetic friendly side dish worthy to set on your holiday table.  See what you think...

2 c. squash, cooked, sunshine kabocha/butternut/delecta

1/2 t. cinnamon

dash salt

1 lg. navel orange, all the peel grated

2 T. margarine

1 c. almonds, slivered

Preheat oven to 350 degrees.  In a baking dish, mix together squash, cinnamon, salt and orange peel.  Dab margarine in various spots on squash mixture.  Sprinkle almonds on top.  Bake until heated through, approx. 20 - 30 min.

When I’m not thinking up new ways with squash, I’m sewing cotton reversible adjustable aprons for my online shop - www.etsy.com/shop/topdrawerthreads .  Or I’m knitting striped stocking caps from upcycled yarn for my other shop -  www.etsy.com/shop/topdraweryarns .

My daughters have an online shop - www.etsy.com/shop/yesdesigns - where they hand make and sell rockabilly velvet stretch leggings in sizes x small to 2X. 

My younger daughter has an online shop - www.etsy.com/shop/shroombloombags - where she designs and crochets mushroom inspired bags from upcycled yarn.  

My older daughter has an online shop - www.etsy.com/shop/wildwovenwomen - where she makes knitted striped scarves and afghans from upcycled yarn. 

Looking for an amusing tale well told?  Check out my audio book review blog for a few smiles - www.lendmeyourears2017.tumblr.com .

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Biking and Diabetes

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Breathe in the fresh air...feel the warm sun on your face...the breeze blowing through your hair...the trees and flowers whiz past you as you speed down the open road!  Okay, maybe not that last one if you’re on a stationary bike but the others could happen.  Think about setting your bike up outside on the deck or patio.  If you live in a moderate climate, you could enjoy outdoor stationary biking for a good part of the year.  It made stationary biking a little more enticing for me. 

Another good thing about a stationary bike is that if I start to feel a little light headed or off, I can just stop for a minute.  I take a drink of water, collect myself, and continue.  If I’m out on a traditional bike and start to feel weird, I might be miles from home and can’t easily take a break. 

Think about starting with a stationary bike and as your work out stamina progresses, transition to a traditional one.  The ones on Craig’s List have pretty reasonable prices.  This is a recumbent style bike with the pedals out front which is supposed to be helpful in taking down the swelling in your feet.  Give it a shot...have some fun with this!

When I’m not careening down the neighborhood byways (in my mind), I’m sewing Hawaiian print aprons for my online shop ( www.etsy.com/shop/topdrawerthreads ).  Or, I’m cruising through my favorite local recycled yarn shop - SCRAP PDX - for beautiful yarns to work into knitted hats for my other shop ( www.scrap.com/seller/topdrawerthreads ). 

My daughter’s (and friend) have an online shop, www.etsy.com/shop/yesdesigns , where they hand make and sell Halloween costume pieces - witch knickers, lacy steam punk knickers, zombie knickers.  My other daughter has an online shop, www.etsy.com/shop/shroombloombags , where she designs and crochets rainbow mushroom pouches from recycled yarn.  If you’re on the go but want to be in the know about great audio book listens, check out this blog - www.lendmeyourears2017.tumblr.com .

www.handmadeartists.com/shop/topdrawerthreads

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Spaghetti Sauce - diabetic style

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One can or two cans?  Aren't they the same?  Why go to the extra work?

A very good reason...no added sugar (spell that high fructose corn syrup) in the two can method!  Just pop the tops (no can opener - really), a teaspoon each of garlic powder - Italian herb mix - onion powder, stir, heat and pour over your favorite cooked whole wheat noodles with a green salad on the side.  That's it! 

You've saved carbs and done yourself a favor by following your diabetic diet plan.  Eating right doesn't have to be hard, just delicious.  Nice job!

When I'm not serving up rich tomato sauce over whole wheat pasta to the family, I'm sewing triceratops cotton aprons for my online shop ( www.artyah.com/seller/topdrawerthreads ).  Or, I'm busily making knitted scarves from recycled yarn for my other shop ( www.etsy.com/shop/topdraweryarns ).  My daughter's (and friend) have an online shop, www.etsy.com/shop/yesdesigns , where they hand make and sell goth knickers, punk knickers, and perky polks dot knickers - what a selection!  My other daughter has an online shop, www.etsy.com/shop/shroombloombags , where she designs and crochets mushroom shaped bags from recycled yarn.  If you're on the go but still want to be in the know about great audio book listens, check out this website - www.lendmeyourears2017.tumblr.com .  the most recent reviews are "American on Purpose" by Craig Ferguson and "Where'd you go, Bernadette?" by Maria Semple.

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Diabetic Workout Help

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Sometimes it comes from a place you would least expect.  If you have a hard time extricating yourself from the easy chair after dinner to walk off the blood sugar, think about making a workout date.  Maybe a regular (spelled d-a-i-l-y) appointment to walk your dog every evening around the block or with your spouse or a neighbor would be enough motivation to get you up and going.  For me, it’s choosing a hard chair after dinner - not an easy chair - that gets me up and out to work off the carbs.

When I’m not taking a brisk evening stroll, I’m sewing bright floral canvas aprons for my online shop ( www.artyah.com/seller/topdrawerthreads ).  Or, I’m knitting chunky rainbow stocking caps for my other shop ( www.etsy.com/shop/topdrawerthreads ).  My daughter’s (and friend) have an online shop, www.etsy.com/shop/yesdesigns , where they hand make and sell hemp jewelry - anklets, necklaces, bracelets.  My other daughter has an online shop, www.etsy.com/shop/shroombloombags , where she designs and crochets mushroom inspired bags from recycled yarn.  If you are on the go but still want to be in the know regarding great audio book listens, check out this website, www.lendmeyourears2017.tumblr.com .

www.topdrawerthreads.com

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Lower carbs!?! How?

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The nutrition facts fine print on the packaging is exciting!  A 4 oz. serving of the shirataki spaghetti has 4g carbs, 15 calories.  A 4 oz. serving of the whole wheat linguine has 78g carbs, 360 calories.  I saw these used in a Youtube video where author/chef/diabetic Sam Talbot was making a recipe from his book , The Sweet Life, Diabetes without Limits.

https://www.youtube.com/watch?v=o5F92ghO4u8

These noodles come in fettuccine or spaghetti styles.  I found them stocked with the won ton wrappers in the cold case at my local discount grocer. These noodles are made from konjac flour, chickpea flour, potato starch, calcium hydroxide, and reduced iron. As with any new food, I tried a little in a vegetable dish then checked my meter to see how my blood sugar was reacting.  Talk to your dietician about it.

So far, I have experimented with them in Asian soup dishes which I will post recipes for in future blogs.  It’s a neutral flavored noodle and very fast to fix since it comes ready to add to a dish straight from the package - no separate cooking.  Check out your local grocer for this product and experiment with it - see what you think!

I have no connection with Barilla, Nasoya, or any of their products.  I’m just a diabetic tickled when I can find something good to add to my diabetic diet choices that helps lower my carbs and (hopefully) in turn my A1C.

When I’m not busy doing the math figuring carbs/calories, I’m sewing sunflower aprons for my new shop ( www.artyah.com/seller/topdrawerthreads ).  Or, I’m knitting hats and scarves from recycled yarn for my other shop ( www.etsy.com/shop/topdraweryarns ).  My daughter’s (and friend) have an online shop, www.etsy.com/shop/yesdesigns , where they hand make and sell macrame jewelry - necklaces, bracelets, anklets.  My other daughter has an online shop, www.etsy.com/shop/shroombloombags , where she designs and crochets mushroom inspired bags.  If you are on the go but still want to be in the know regarding great audio book listens, check out this website - www.lendmeyourears.tumblr.com.

www.topdrawerthreads.com

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Slow and Steady wins the Race

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...the race to better blood meter readings that is!  Diabetics, choose the slower digesting carbs when you’re putting together a meal for yourself.  The foods with hulls, raw vegetables with skin, or coarser ground grain digest more slowly in your gut.  Because these types of foods take longer to digest, it takes longer for the sugars that are generated through the digestion process to enter the blood stream.  So your pancreas has a better chance of keeping up with the sugars by releasing insulin to control your blood sugar levels.  Check out the list below for starters...

hulls - choose whole wheat pasta over white flour pasta

raw with skin - choose a fresh apple over applesauce

coarser grain - choose a corn tortilla over a flour tortilla

Use this rule of thumb as a guide - choose hull, husk, with skin, fresh, coarse grind over processed.  You (and your blood meter readings) will be thankful later.

When I’m not setting out a healthy diabetic friendly meal for myself, I’m sewing mathematics themed aprons for my online shop ( www.etsy.com/shop/topdrawerthreads ).  Or, I’m choosing recycled yarns to knit into zig zag chevron pattern scarves for my other shop ( www.etsy.com/shop/topdraweryarns ).  My daughter’s (and friend) have an online shop, www.etsy.com/shop/yesdesigns , where they hand make and sell hemp macrame jewelry - necklaces, bracelets, anklets.  My other daughter has an online shop, www.etsy.com/shop/shroombloombags , where she designs and crochets mushroom bags from recycled yarn.

www.topdrawerthreads.com

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Zucchili Tomato Fry Up - Diabetic’s Desire

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Zucchini - jalapeno chili peppers - cherry tomatoes - shallots...summer’s garden bounty are all here rearranged in a new, delicious way!  Best of all, it supports my diabetic meal plan. 

1 med. zucchini, yellow, sliced into sticks

1 med. zucchini, green, sliced into sticks

1 med. jalapeno pepper, seeded, diced or 1 - 4 oz. can diced peppers*

1 qt. cherry tomatoes, halved

olive oil

1 - 2 garlic toes, peeled, diced

1 - 2 large shallot, diced

dash sea salt and ground black pepper

2 - 3 stems, oregano, chopped

1/4 c. Parmesan cheese, grated

Saute zucchini, pepper, tomato, garlic, and shallot in olive oil.  When just tender, add salt, pepper, and oregano.  Top with Parmesan cheese.  Enjoy!

*NOTE:  The jalapeno will be spicy hot.  To cool this dish down a bit use less of the fresh jalapeno or use the canned chilies medium heat or go to bell peppers - you choose.

When I’m not frying up a hearty, healthy dinner for the family, I’m sewing Snoopy aprons for my online shop ( www.etsy.com/shop/topdrawerthreads ).  Or, I’m merrily knitting scarves from recycled yarn for my other shop ( www.etsy.com/shoo/topdraweryarns ).  My daughter’s (and friend) have an online shop, www.etsy.com/shop/yesdesigns , where they hand make and sell hemp jewelry - necklaces, bracelets, anklets.  My other daughter has an online shop, www.etsy.com/shop/shroombloombags , where she designs and crochets colorful mushroom bags from recycled yarns.

www.topdrawerthreads.com

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Blood Sugar Backlash

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Bubbly without the blood sugar backlash!  Instead of wine or champagne to celebrate Valentine’s Day, think about diet ginger ale instead.  It’s got the color with bubbles but won’t spike your blood sugar readings - no sugar, no way.  You and your partner will both congratulate each other on better choices when it comes to meter reading time. 

When I’m not enjoying cold bubbly (with no added sugar!), I’m sewing sunflower waist aprons for my online shop ( www.etsy.com/shop/topdrawerthreads ) or I’m crocheting scarves from recycled yarn for my other shop ( www.etsy.com/shop/topdraweryarns ).  My daughter’s and friend have an online shop, www.etsy.com/shop/yesdesigns , where they hand make and sell velvet stretch leggings, knit afghans from recycled yarns, and hemp jewelry.  My other daughter has an online shop, www.etsy.com/shop/shroombloombags , where she designs and crochets mushroom inspired pouches from recycled yarn.

www.topdrawerthreads.com