UB Cookin'

[Amigoo]

A diabetes discovery journey ...

After gobbling a large mango several times this week and seeing higher blood sugar each time,
I checked the internet and read: "fruit is nature's candy" (diabetics must limit consumption).

Yet, I'm determined to revisit oranges ... and have a Plan B:
https://www.walmart.com/ip/Orange-Squee ... /171722859

Squeeze out some of the sugar-laden juice and save for later, then munch on remaining orange
... that contains good fiber, vitamins, and minerals!

Rod

[Amigoo]

A diabetes discovery journey ...

Re: https://aduna.com/pages/the-baobab-tree

Who knew The Baobab "tree of life" produces healthy fruit whose powder
(found at Walmart: Betterbody Foods) can be used in the psyllium "recipe" ...
and (after a taste test) might also eliminate the added sweetener!

Proposed new recipe: 2/3 cup psyllium husk, 1/4 cup apple fiber, 1/4 cup baobab powder.
(no flax since fruit flavors dominate and recipe provides soluble and insoluble fiber)

Dietary effectiveness might be determined by Charmin.

Rod

[Amigoo]

A diabetes discovery journey ...

New lesson with Edamame Salad ...
(cooked green soybeans, canned corn, red bell pepper, sautéd onions, salad dressing)

The common diabetes advice to consume carbohydrates with fat and protein
does not mean vegetable protein (higher protein veggies are still carbohydrates).

This is a nutritious salad, but the carbs from corn and soybeans affect blood sugar.
(bottom line: consume a conservative portion ... with real protein)

Rod

[Amigoo]

Proposed new recipe (daily fiber supplement):
2/3 cup psyllium husk, 1/4 cup apple fiber, 1/4 cup baobab powder.

Estimate of carbs per rounded tablespoon: 6g
Mixture has same sweetness as the original recipe.

Rod

[Sandy]

Hi Rod,
Mango season is just beginning here...Oh my, are they good!!!! I remember reading in "The Autobiography of a Yogi", a book about the life of Paramahansa Yogananda a story about this loving yogi traveling through the deep jungle in his beloved India after a long absence in the United states. They bounced by a mango tree ripe with beautiful mangos and he consumed many of them and in fact, had to be strongly encouraged to continue if they were to reach their destination before nightfall. (Something very important in the jungles I think.) I chuckle at the wonderful (humanus" of this lovely spiritual leader of that long ago day. We all have our weakness eh?

Dietary effectiveness might be determined by Charmin.

That one had me literally choking on my coffee."
xxSandy

[Amigoo]

A diabetes discovery journey ...
Another lesson + confirmation of theory:

After a post-lunch 5-hour fast (and not wanting a heavy meal for supper),
I decided to test a theory about oat bran: Combined with protein and fat
(as per typical diabetes dietary advice), the carb load should be minimal.

Minimally what Minimally high blood sugar
100 (5.6) - blood sugar before this meal (listed below *).
133 (7.4) - blood sugar 2 1/2 hrs after this simple meal.

Quick analysis: Protein and fat were too low to lessen blood sugar response,
oat bran was too mushy (aka "cooked") to offer digestion-time resistance,
and other ingredients did not provide significant carbohydrates.

Bottom line: Rate of digestion is most important to blood sugar control,
with total carbohydrates of secondary importance. Note: "Glycemic Load"
- not "Glycemic Index" - is this important reference in those charts.

About all grains: Fugetaboutit ... at least when testing foods
for a better diet where blood sugar is well-controlled.

* Ingredients for one serving (2/3 cup, cooked in water):
1/5 cup oat bran, 1 tsp egg white, 3/4 tsp coconut oil,
and 1 tsp unsweetened shredded coconut.
(topped with 3 tbsp sliced almonds)

Rod ... ... (headin' back for more Keto focus)

[Amigoo]

Spoonable MCT

A kitchen technique to create coconut oil that can be refrigerated
without such hardening that an axe is required to slice it.

Unlike MCT oil that is liquid even at refrigeration temperature,
this mixture is spoonable with texture somewhat like pudding
... with more of the beneficial lauric acid of coconut oil.

Directions:

In a container with lid, mix 1 cup MCT oil with 2/3 cup EVCO
(Extra Virgin Coconut Oil). Refrigerate until solidified,
stirring occasionally (about one day).

Tip: EVCO should be slightly warm when mixed.

Rod

[Amigoo]

A diabetes discovery journey ...
(experimentation to make psyllium more appealing)

For "green power" + fiber, try Sunny Green Cleansing Green
( http://www.nutraceutical.com/collection ... nny-green/ )
mixed with psyllium husk in cool water (or juice).

Try a tablespoon of 3/4 cup psyllium husk + 1/4 cup CG
(1 tbsp in 1 cup water). Nutritional balance and pleasant taste
but is a bit gritty (not an issue if you really need the fiber)

Note: I keep seeing evidence that, with 1 tbsp psyllium daily,
my blood sugars can be better controlled (but Keto-focused foods
seem to be part of the reason for these better scores).

Rod

[Amigoo]

A diabetes discovery journey ...

I had noticed that plain yogurt and cottage cheese caused an unexpected
(but not too high) rise in blood sugar, so more research was in order:

Re: http://healthyeating.sfgate.com/kind-ch ... -1913.html

"The longer a cheese is aged, the lower its carbohydrate content will be. During the aging process, the bacteria ferment the carbohydrates found in milk to produce cheese. Avoid fresh cheeses, which still contain a significant portion of the carbohydrates naturally found in milk. The same cheeses that are high in protein also have the lowest carbohydrate content."

Caveat: Limit the saturated fat that contributes to higher cholesterol.

Lowfat, cultured cottage cheese advertises less carbohydrates, so try this snack:
In a covered pan, simmer 4 diced apples to al dente texture, then sprinkle with cinnamon.
Top 1 cup of apples with 1/4 cup cultured cottage cheese and 2 tbsp sliced almonds.

Rod

[Sandy]

Thank's Rod!!!! I needed to know this... Looks like more cheddar less yogurt for this little ole lady. I do like the way you made the most of a small serving of cottage cheese. I must remember that tomorrow when I head for the grocery store.
xxSandy

[Amigoo]

A diabetes discovery journey (about corny dogs) ...

"Corny dogs" Well ... maize is corn.

Re: https://www.standard.co.uk/news/uk/feed ... 74596.html

"The top five brain foods for dogs are salmon and salmon oil (omega 3’s DHA and EPA), sweet potato (beta carotene and chlorogenic acid), rosemary extract (vitamin E and other antioxidants), peas (vitamin C, E and some specific pea antioxidants) and maize (antioxidants lutein and zeaxanthin)."

Dine with Rover! (this sounds like good human food )

Canned salmon tip: Discard skin and bones (but both are edible), then place bite-size pieces in a 50/50 mixture of Newman's Olive Oil & Vinegar dressing and Carlson Fish Oil (try lemon-flavored). Use just enough mixture to coat salmon pieces; sprinkle on garlic granules and dried dill for "gourmet" flavors! (probably not Rover's favorite condiments).

Rod

[Amigoo]

A diabetes discovery journey ...

A good example of carbohydrate's influence:
I got into a feeding frenzy at bedtime, but tried to avoid carbohydrates,
eating 2/3 lb sautéed ground turkey with 2 cups of spaghetti sauce.

My blood sugar 12 hours later: only 118 (6.6) ...
probably because sugar in the sauce was the only carbohydrate
... and I did not eat bread or pasta.

Rod

[Amigoo]

A diabetes discovery journey ...

A different example of carbohydrate's influence:

Blood sugar 4 hrs after breakfast: 94 (5.2), then a snack:
1 piece of chocolate (carb: 1g), 1 cup coffee + 1 tsp half & half,
1/2 med., slightly dense, fruit muffin (wheat flour, etc.).

Next blood sugar 1 hr later: 212 (11.8 ) OMG
Dried fruit, flour, and sugar carbs went straight to glucose!

Rod

[Amigoo]

A diabetes discovery journey ...

A different example of carbohydrate's influence

This shows the "advantage" of being diabetic (non-diabetic's blood sugar
would not rise so high because insulin would be increased immediately
and not allow their blood sugar to peak this way). With the "advantage",
a diabetic can see the real effect of different carbohydrates!

In this body lab, flour keeps demonstrating its downside
... similar to sugar and dried fruit.

Rod ... ...

[Sandy]

Hi Rod,

As I read your recent posts, it's a little sad as I so love products made from flour...Yet your discoveries truly do show the power these grains have over our bodies. I wonder sometimes how good they are for non diabetics as well, even with their pancreas operating effectively.

xxSandy

[Amigoo]

Sandy,

Grains are not a problem for non-diabetics since their insulin production keeps pace ...
but too much insulin over the years is not a good thing (blame all the snack foods!)
... and may be a cause of insulin resistance later in life.

Rod

[Amigoo]

A diabetes discovery journey ...
(result of "experimentation to make psyllium more appealing")

For "green power" + fiber, try Sunny Green Cleansing Green
( http://www.nutraceutical.com/collection ... nny-green/ )
mixed with psyllium husk in cool water (or juice).

Try a rounded tablespoon of 1 cup psyllium husk + 1/4 cup CG
(1 rounded tbsp in 1 cup water). Nutritional balance and pleasant taste
but is a bit gritty (lessens as psyllium absorbs water)

Today's blood sugar test:
113 (6.3) after large bedtime snack, then 8 hr fast
118 (6.6) 2 hrs after psyllium cocktail (1 tbsp psyllium husk + 1/2 tsp CG)

Quick analysis: Psyllium + CG hardly increases blood sugar ...
and psyllium helps lower blood sugar during the day.

Rod

[Amigoo]

A diabetes discovery journey (EZ tofu & veggies) ...
Brands mentioned for reference (tofu is made with sprouted soybeans)

Rinse, then microwave 3 min. in covered bowl: 1 rounded cup Sprouts Organic Mixed Vegetables (frozen),
top with two slices Wildwood Organic Tofu (from Sprouts, 1/4 of 14oz pkg) and microwave in the covered bowl
about 1 more min. Then, drizzle on 1 tbsp extra virgin olive oil and sprinkle with S&P.

Carbs: 15g, Protein: 15g

Rod

[Amigoo]

A diabetes discovery journey (sweet potatoes) ...

Reluctant to accept that sweet potatoes (as other potatoes) cause higher blood sugar,
I finally conducted a controlled "taste test":

Serving sizes (re: http://nutritiondata.self.com/ ) GL = Glycemic Load
sweet potato - 1 cup, 41.4g carbs, GL = 17
brussel sprouts - 1 cup, 11g carbs, GL = 2
onions - 1/2 cup, 11g carbs, GL = 8
virgin olive oil - 1 tbsp, 0 carbs, GL = 0,

Fasting blood sugar before test: 86 (4.8 )
Blood sugar 2 hrs after test: 130 (7.2)

Analysis: 1) Sweet potatoes are acceptable ... in smaller portions.
2) GL rating of foods is reliable for better blood sugar control.

Rod

[Sandy]

Thank you, Rod,
That's a handy little website to have at your fingertips. I've booked marked for future reference.
xxSandy

[Amigoo]

A diabetes discovery journey (dark rye muffins) ...

Testing rye flour's influence on blood sugar ...
with no sugar, no dairy, no fruit, no nuts.

Carbohydrates in ingredients:
1 1/2 cups dark rye flour - carbs: 126g
1/2 cup wheat bran - carbs: 20g
1/3 cup flax meal - carbs: 10g
Carbs per each of 5 muffins: 31.2g

Fasting blood sugar before test: 104 (5.8 )
Blood sugar 2 hrs after test: 136 (7.6)

Analysis: Flours from grains are like very potent
mini-packets of carbohydrates. Add sugar, certain dairy,
certain nuts, etc., to drive blood sugar even higher

Rod

[Amigoo]

A diabetes discovery journey ...

From the Well Being Journal, November/December 2017
"Understanding Carbohydrates" by Mona Morstein, ND

"Grains are complex carbohydrates, and those will raise your blood sugar substantially.
Diabetic patients should avoid anything made from grains ..."

In my current experience, "anything made from grain flour" seems better advice
... with whole grains in limited portions on the menu occasionally.

Rod

[Amigoo]

Roast Almond Cacao

A sophisticated name for a simple recipe:
roasted almonds and 100% cacao + coconut oil.
This nutritious snack has limited candy appeal.

Ingredients:

4 oz 100% cacao powder
5 oz extra virgin coconut oil, melted
1 tsp stevia extract powder
3 1/2 cups dry roasted almonds
pinch of salt

Directions:

Cover a small tray with plastic wrap.

Into a glass quart measuring cup containing melted coconut oil,
stir cacao powder and stevia extract. Mixture should be thick
but still pour easily (add cacao powder or oil to adjust).

Add room-temperature roasted almonds and salt,
then stir thoroughly to coat almonds.

Spread chocolate covered almonds on plastic wrap, cover with
another layer of plastic wrap and refrigerate overnight.

Break almond slab into bite-size pieces and keep refrigerated.

Tips: 1) Increase stevia for more sweetness, but avoid creating
too much candy appeal (this should be a nutritious snack).
2) Wipe measuring cup with paper towels for easier washing.

Rod

[Amigoo]

Who knew Psyllium helps control carbohydrate digestion

Long story short ...

Blood sugar before lunch: 104 (5.8 )
Lunch: 2 cups vegetable stew plus 1 oz swiss cheese
(carbs mostly from carrots and garbanzo beans)
Dessert: 1/4 cup Roast Almond Cacao
Blood sugar 5 hrs later: 73 (4.1)

Analysis: 1 tbsp psyllium + 1 tsp greens powder one hour before lunch
may have controlled blood sugar response to carbs in lunch. This second tbsp
(first one was at breakfast) was only to test flavor of another greens powder.

Thus, 1-2 tsp psyllium before a higher carb meal may be good strategy,
but less carbs should be the norm with occasional psyllium ...
unless taking psyllium for more daily fiber.

Rod

[Amigoo]

From a health food store handout: "Is the Paleo Diet for you?" by Jack Challem

"Composition of Ancient Diets: Grains.
As they were foraging, ancient peoples might have occasionally consumed tiny amounts of seeds that were the ancestors of modern grains, but they did not consume substantial amounts of grains. Today, refined grains and sugars account for 80 percent of the average American's calories."

Apparently, grains did not become such a problem until several hundred years ago with more modern food processing, eventually followed by commercial packaging ... leading to today's super abundance of pre-packaged and snack foods that often include "substantial amounts of grains" ... with generous quantities of salt, sugars, and preservatives!

Rod ... ...