UB Cookin'

[Amigoo]

A diabetes discovery journey (steel cut oats) ...

Testing steel cut oats' influence on blood sugar ...
with sprinkle of cinnamon and 2 tbsp half & half.

Carbohydrates in ingredients:
1 cup steel cut oats - carbs: 116g
2 tbsp psyllium husk - carbs: 11g
Carbs per each of 4 servings: 31.8g

Fasting blood sugar before test: 106 (5.9 )
Blood sugar 1 hr after test: 137 (7.6)
Blood sugar 1 1/2 hrs after test: 117 (6.5)

Analysis: Coarse grains that digest quickly cause noticeable blood sugar increase
Psyllium may have limited effect when quick-digesting grains are consumed ...
and psyllium has some carbs.

But quickly decreasing blood sugar (for this test) hints that steel cut oats
may be acceptable with recommended serving size. Who can tell
Or maybe psyllium limited the duration of higher blood sugar?

Rod

[Amigoo]

A diabetes discovery journey (High Fiber Oat Bran) ...

Testing High Fiber Oat Bran's influence on blood sugar ...
with sprinkle of cinnamon and 1 tbsp coconut oil.

Blood sugar before this breakfast: 120 (6.7 ) (after large bedtime snack)
Blood sugar 1 hr after breakfast: 140 (7.8 ) (typical diabetic response);
might have been higher without morning tbsp of psyllium.
Blood sugar 2 hrs after breakfast: 130 (7.2 )

Analysis: Oat bran is good fiber, but these grain carbs inspire
selection of other daily food sources for fiber. This oat bran
is acceptable for breakfast with lower morning blood sugar.

Higher Fiber Oat Bran recipe

Sifted high fiber oat bran (removes smaller particles) and unique cooking method
conspire to create a higher fiber oat bran cereal. Canned pumpkin is optional,
but increase water to 2 1/4 cups if not used.

Ingredients:

2 cups simmering water
2/3 cup High Fiber Oat Bran, sifted
1/3 cup canned pumpkin

1/3 cup High Fiber Oat Bran, sifted
pinch of salt

Directions:

Carefully stir 2/3 cup oat bran into simmering water, stir briefly
then add canned pumpkin. Whisk to combine, then cover pan
and let rest 3 min.

Stir in remaining oat bran plus salt; let rest 5 min.
then serve warm with condiments, if desired.


Rod ... ...

[Sandy]

Hi Rod,
I must try this simple oat bran recipe... love pumpkin Thank you!
xxSandy

[Amigoo]

A diabetes discovery journey ...

Who knew Re: https://en.wikipedia.org/wiki/Glycemic_index

"when eating steak, which has no carbohydrate content but provides a high protein intake,
up to 50% of that protein can be converted to glucose when there is little to no carbohydrate consumed with it"

Indication that the body prefers carbohydrates for energy ...
but can also get it from protein and fats when necessary.


EZ reference for "high" blood sugar:
https://www.webmd.com/diabetes/guide/di ... glycemia#1

>130 (7.2) - Fasting hyperglycemia.
This is blood sugar that's higher than 130 mg/dL (7.2) after not eating or drinking for at least 8 hours.

>180 (10) - Postprandial or after-meal hyperglycemia.
This is blood sugar that's higher than 180 mg/dL (10) 2 hours after you eat.
People without diabetes rarely have blood sugar levels over 140 mg/dL (7.8 ) after a meal,
unless it’s really large [like Thanksgiving stuffin'].

Thus, diabetes can be "easily" managed by keeping one's carbohydrate load
(per meal digestion cycle) such that blood sugar does not go over 140 (7.8 ).
Daily use of a glucometer should help identify one's glycemic tolerance
(maximum carbohydrate load per cycle).

Rod

[Amigoo]

A diabetes discovery journey (Sprouted Lentils) ...

Supper:
1/2 cup boiled chicken
1/2 cup parboiled sprouted lentils
1 cup steamed Brussel sprouts
1/2 cup steamed carrots
1/3 cup steamed onions
2 tbsp virgin olive oil
salt & pepper

Blood sugar before supper: 82 (4.6)
Blood sugar 1 1/2 hrs. after supper: 97 (5.4)
Blood sugar 2 1/2 hrs. after supper: 116 (6.4)
Blood sugar 4 hrs. after supper: 91 (5.1)

Analysis: Blood sugar continued to rise after 1 1/2 hrs., indicating slower digestion of carbs (this is good!)
Peak blood sugar was normal (even for non-diabetics), indicating sprouted lentils are diabetes friendly!

About the sprouted green lentils ...
Rinse, then soak overnight covered with 2" water.
Pour into colander with small holes to drain, then rinse.
Cover lightly and sprout 24-48 hrs., rinsing 3-4 times each day.
When lentils have 1/4" sprouts, spoon into large pan of boiling water
and cook 5 min. (or to al dente texture, if desired).
Drain well, then toss with salt and garlic granules.

Rod

[Amigoo]

Sunny Side YOTO (Yolk On The Outside)
From the kitchen of "You can make this stuff up!"

This new cooked egg presentation looks like yolk is on the outside,
but coloring is a ring of butternut squash with cooked egg in the middle.

Directions:

Cut several rings from the round end of a large butternut squash,
then scoup out the seeds and scrape the inside with a paring knife.
Rinse rings and refrigerate in a covered container until used.

The rings might be sautéed first (both sides) until texture is al dente,
but rings can also be microwaved in a covered dish.

Lightly butter a non-stick pan, place a ring wide opening up
and begin slow sauté. When pan is hot, break 2 egg whites
(or 1 egg, 1 white) into the center and cover pan.

When eggs begin to cook, pour 1/2" of water around the squash,
creating an island. Cover pan and let eggs steam until cooked.

SS YOTO might be baked in a covered pan in the oven, but consult
the Yoda's YOTO recipe page (whereabouts unknown) for instructions.
(see also: http://www.starwars.com/databank/yoda )
As for "unlocking the path to immortality", try SS YOTO.

Rod:

[Amigoo]

A diabetes discovery journey ...

How to know that non-grain carbs are easier to manage

Have a PINT of ice cream plus 1/3 cup sliced almonds ...
plus 15oz can sliced peaches, plus 1/4 cup roasted almonds
... for a late 2:00 am bedtime "snack".

This morning's fasting blood sugar: 110 (6.1)
Add grain carbs, like cake or cookies, for more BS

Rod

[Amigoo]

A diabetes discovery journey ...

Re: http://www.differencebetween.net/scienc ... nd-grains/
"Typically, seeds are planted to grow plants while grains are harvested for food."

New diabetes insight on grains (and seeds):
Grains should be considered intense packets of carbohydrates, carbs that enter the blood stream faster when consumed as flour (which is digested quickly). Because of grains' carbohydrate density, serving size is often better expressed in tablespoons - not cups.

EZ rule of thumb:
Downsize typical serving size according to quantity of carbohydrates.
Example: If serving size of oat bran is 27g carbs per 1/3 cup,
reduce serving size to 1/4 cup (21g), a better Glycemic Load.
(because oat bran is ground oats, 3 tbsp is even better)

Rod

[Amigoo]

A diabetes discovery journey ...

When you're feeling like an indigenous nut ...
snack on Sacha Inchi from the mountainous rainforests of Cambodia and Thailand;
if feeling saucy and spicy, sprinkle smoked paprika and garlic powder on your nuts.

Found at Sprouts Market in a 24oz jar. Not your typical nut, but a good crunchable!

See also: https://www.huffingtonpost.com/entry/wh ... 407cdecd24

Rod

[Sandy]

Hi Rod,
I am passing on your Sunny Side YOTO recipe to my Dad who loves butternut squash and is always looking for ways to use it.
Thank you for that and also your latest discoveries and deductions about controlling you diabetes. I was just telling my dad last night about some of them.( He too is type 2 diabetes)

Have a great week end!
xxSandy

[Amigoo]

Sandy,

The evidence is clear (after weeks of testing) ...

Stay away from grains in all forms when isolating foods with accceptable carbohydrates.
Thereafter, cautiously introduce grains to your diet ... and preferably whole grains.

... and don't be surprised to discover that easier diabetes control
is so welcome that grains are invited to stay off your plate.

Rod

[Amigoo]

A diabetes discovery journey ...

Who knew (all generations past) ...
that apples are healthy food, providing both soluble and insoluble fiber.

Tip: Keep fresh slices covered in cold water in the refrigerator
and nibble on "an apple a day" (or at least half). The water helps
dilute the fructose and the skin is fiber-fabulous!
(choose organic when available).

Rod

[Amigoo]

A diabetes discovery journey ...

This morning's breakfast was diabetes friendly (firm tofu,
mixed frozen veggies, olive oil, cheese, cherry tomatoes)

Snack 2 hrs later:
2/3 cup chocolate covered coffee beans.
Blood sugar 2 hrs later: 142 (7.9)
1 1/2 cups green tea 3 hrs later.
Blood sugar 4 hrs later: 89 (5.0)

Analysis:
Morning tbsp of psyllium may have helped to keep blood sugar spike lower and to help dissipate the sugar quickly. Unlike grain carbohydrates (the
dietary gift that keeps on giving), sugar carbs are digested faster and, if insulin is being produced and urinary functioning is healthy, blood sugar response to sugar is less troublesome (but frequent daily consumption prevents good blood sugar control).

Rod ... ... (escorting Halloween candy to trash can)

[Amigoo]

A diabetes discovery journey ...

Having noticed several times that my blood sugar after a meal that includes
canned tuna was a bit higher than expected (and because canned tuna labels
claim "zero carbohydrates"), a controlled test was in order:

Blood sugar before serving of tuna: 96 (5.3)
Blood sugar 1 hr later: 105 (5.
Blood sugar 1.5 hrs later: 107 (5.9)

Analysis:
Canned tuna ("chunk light in water") may digest faster than cooked whole fish,
causing a blood sugar response atypical of the scientific carbohydrate charts.
If not a carbohydrate response, what would cause a blood sugar increase
for chunk light tuna with "zero carbohydrates"?

Rod

[Amigoo]

A diabetes discovery journey ...
About carbohydrates in canned tuna ...

All information about tuna says "no carbohydrates" ...
maybe the vegetable broth* contains some sugar.

* in the brand tested

Rod

[Amigoo]

A diabetes discovery journey ...

Apparent bottom line for good diabetes control:

1. Discover your Glycemic Tolerance* (maximum carbohydrate load for a meal or snack
that does not raise your blood sugar over 140 (7.8 ) within 2 hours post-meal/snack.

2. Be cautious of foods (like grains) or continuous eating/snacking that does not allow
your available insulin to reduce your raised blood sugar before the next meal/snack.

* easier to achieve with a personal glucometer.

Note: "Glycemic Tolerance" may be similar to "glucose tolerance", but GT
seems best for association with "Glycemic Index" and "Glycemic Load".

Rod

[Amigoo]

A diabetes discovery journey ...

Apparent bottom line for good diabetes control:

Caveat: It's difficult to stay within one's Glycemic Tolerance all day
if diabetes-friendly foods are not primary and habitual.

Rod

[Sandy]

Thank you, Rod for openly sharing your own personal diabetes journey. The discoveries you make with your food experiments help all of us.
Have a great week end!
xxSandy

[Amigoo]

OB Egg Casserole (aka "Oh, Be Egg Casserole!")
but conceptually, "Oat Bran Egg Casserole"

Ingredients:

3 xlg eggs, beaten
1/3 cup egg whites
1/4 cup Half & Half
3 tbsp coarse oat bran
2 tbsp dried chives
1 tbsp light olive oil
1/4 tsp garlic granules
1/4 tsp salt
1 med. onion, chopped

Directions:

Pre-heat oven to 350F degrees; lightly oil a 1 1/2 quart baking dish,
then spread chopped onion on bottom of baking dish.

In a medium mixing bowl, whip eggs, egg whites and Half & Half,
then stir in remaining ingredients; cover mixture and let rest 5 min.
for oat bran to start absorbing moisture, then stir again.

Pour mixture over chopped onions, then cover dish lightly with foil
and bake 30 min.; reduce oven to 325F degrees and bake 20 min.

Tips:
1) For more oat bran coarseness, sift out smaller particles with a strainer.
2) Since oat bran settles to bottom of mixture, chopped onion helps keep
OB moistened; try other low-moisture veggies (pre-cooked if desired).

Rod

[Amigoo]

A diabetes discovery journey ...

Inspired by the limited blood sugar response to oat bran in the OB Egg Casserole,
a test of a Pumpkin Pudding Bread recipe was next, but included bread flour (3/4 cup)
and more oat bran (1 cup instead of 3 tbsp). A 1 1/3 cup serving of this dessert
(that serves 6) was also inspiring - NOT!

Blood sugar before serving: 100 (5.6)
Blood sugar 2 hrs later: 175 (9.7)

Analysis: Since sugar was limited (1/3 cup), carbohydrates in the flour
and the oat bran were the No-Nos, as in fugetaboutit (re: all grains)
... unless serving size is measured in tablespoons - not cups.

Rod

[Amigoo]

A diabetes discovery journey ...

Blood sugar 2 hrs later: 175 (9.7)

Such a blood sugar and a later bedtime snack was still consumed:
1/3 cup fava beans, 6 cherry tomatoes, 2 oz Havarti cheese.
The snack did not include grain carbs and this morning's fasting
blood sugar (8 hrs later) was a respectable: 106 (5.9)

I drank more liquid (green tea, water) after the 175 (9.7),
knowing that my body would be urinating sugar while also
supplying insulin (both help to reduce blood sugar level).

Analysis: A sudden rise in blood sugar is usually no reason to panic
but requires carb reduction (and good hydration) during recovery.

Incidentally, the first meal after a bedtime fast is a good opportunity
to discover one's Glycemic Tolerance (with glucometer, 2 hrs postprandial)
for different types of food combinations.

Re: https://en.wikipedia.org/wiki/Postprandial
"The American Diabetes Association recommends a postprandial glucose level
under 180 (10) and a preprandial plasma glucose between 70–130 (3.9-7.2)

My 175 (9.7) was within this guideline without diabetes medication!
However, serious carb control daily seems mandatory (IMO) ...
and recovery is easier with a postprandial closer to 140 (7.8 ).

Rod

[Amigoo]

A diabetes discovery journey (sprouted lentils) ...

Long story short:
This attempt to create a lentil stew proved that lentils (legumes)
are good food for diabetics, but also a potent carbohydrate source.

After consuming 2 1/2 cups of this stew (half of this while testing
recipe modifications), I was overdosed with carbohydrates ...
but a good lesson learned! Scores starting 2 hrs postprandial:

9:00 pm - 182 (10.1)
10:00 pm - 157 (8.7)
11:00 pm - 133 (7.4)
3:45 am - 119 (6.6)

The lesson: sprouted lentils are good food for diabetics ...
but only in reasonable serving size (1/2 - 2/3 cup).

Rod

[Amigoo]

Re: http://www.dailymail.co.uk/health/artic ... -food.html

"Sweet potatoes contain complex carbohydrates which release glucose into your system
more gradually than refined carbs ... which leads to a steady supply of energy."

My favorite cooking method: Scrub sweet potatoes, then cut in half lengthwise;
requires firm pressure and cautious use of knife

Place cut side down in 3/4" of water in a baking dish, cover lightly with foil,
and bake at 325F degrees about 2 hrs., depending on size of potatoes.
Add small amounts of HOT water if necessary during baking.

Rod

[Amigoo]

The other side of a sweet potato ...

Re: http://healthyeating.sfgate.com/sweet-p ... -1614.html
"Whether you've baked it, boiled it in pieces or diced and roasted it,
a small sweet potato makes a nutrient-dense addition to your meal."

Long story short: Sweet potatoes are good carbs, but ...
a carb is a carb is a carb (some digest faster than others).

Rod ... ...

[Amigoo]

Thin-sliced Etrog

(a ceremonial, lemon-flavored fruit with good nutrition;
perhaps, the "forbidden fruit" in the Garden of Eden)

Long story short:

http://www.jewfaq.org/etrog.htm
"The etrog is a medium-sized citrus fruit, with a color, scent and taste similar to a lemon."

http://www.specialtyproduce.com/produce ... n_8713.php
"One story from the Torah claims the Etrog was the forbidden fruit in the Garden of Eden, and not in fact an actual apple. The ancient nickname ‘Persian apple’ may have led later generations to believe the forbidden fruit was an apple and not the revered citron."

https://en.wikipedia.org/wiki/Citron
"The juice of the citron has a high Vitamin C content and used medicinally as an anthelmintic, appetizer, tonic, in cough, rheumatism, vomiting, flatulence, haemorrhoids, skin diseases and weak eyesight."

"There is an increasing market for the citron for the soluble fiber (pectin) found in its thick albedo",
aka "mesocarp", thick white layer under the "exocarp" (outer surface).


How To Eat Etrog Mesocarp (not related to a fish)
(from the kitchen of "You can make this stuff up!")

If you're fond of the Mexican jicama, this fruit is for you!
... and might be prepared this way:

Bathe the etrog, cut in half horizontally, then squeeze out the juice and seeds
into a bowl. Add 2/3 cup water to the squeezin's, stir 'n mash some more,
then use a tea strainer to save the lemon-flavored liquid.

Carefully trim off the exocarp (aka "peel") leaving most of the albedo (aka "rind").
Cut the albedo into thin slices but cut off the remains of the seedy center.

Combine albedo slices and saved liquid, adding sweetener if desired,
then refrigerate overnight in a covered container. Munch on the slices
like a jicama snack; great with walnuts, pecans, or whatever!

Caution: This fruit is used for ceremonies and is rarely eaten (but is edible!),
so purchase pesticide-free etrogs when available (else scrub & peel well).

Rod