Eating Well with Diabetes

Gretchen Becker Health Guide
  • One advantage of being on a low-carbohydrate, real-food diet is that your food tastes better.


    Yes, I know. When you’re first diagnosed with diabetes and you realize that you shouldn’t be eating a lot of the things that used to be staples of your diet, such as baked goods or pasta, you feel deprived. It takes time to work out a diet that is good for your diabetes and tastes wonderful as well. 


    I used to eat a lot of fruit yogurt. I shopped at what my sister called “the rotten vegetable store,” a discount place that sold food that was close to, or sometimes past, its sell-by date. I found that their baked goods were often bad and stopped buying them. But yogurt is full of good bacteria that should keep the bad bacteria at bay, so I didn’t worry about it going bad and I could buy a case of 10 or 12 yogurts for $1. I ate a lot of yogurt.

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    Now I still eat yogurt, but I buy the full-fat plain variety and flavor it myself. Sometimes I use daVinci sugarfree syrups. I especially like the cookie dough and white chocolate flavors. Sometimes I use a few strawberries and stevia or white chocolate syrup. Sometimes I use vanilla and stevia. Sometimes I use raspberries frozen from my bushes last summer and some low-carb chocolate that I make (recipe below). Sometimes I add nuts. There’s a lot of possibility for variety by mixing different berries and flavorings.


    But sometimes when I’m in a grocery store, I feel jealous of the people who are able to pick up containers of yogurt and eat the yogurt without mixing in other stuff. This happened a few days ago and I decided to buy some flavored yogurt and eat it slowly, a couple of teaspoons per meal. 


    I chose some banana cream pie flavor and looked forward to a treat. Wrong! It was vile. It tasted not only overbearingly sweet but with almost no banana flavor. The “cream pie” was missing and the only way I could choke it down was to add some daVinci banana flavoring and some whipped cream and the chocolate I mentioned.


    So I think that in some ways those of us with diabetes are lucky because it forces us to eat healthy whole foods that have a lot more flavor than foods that come from a box or a plastic container.


    Sure, it takes time to realize this. And sure it’s sometimes difficult when we go to a potluck super that features 25 different types of pasta. But overall, if we’re in charge of what we eat at home, I think we can eat much tastier food than what the average American eats.


    Here’s my low-carb chocolate recipe:  


    7 tablespoons unsalted butter

    3 tablespoons cocoa powder.

    4 tablespoons peanut butter (unsalted)

    Add sweetener to taste.


    Melt butter and other ingredients in microwave, stirring occasionally. Then you’re supposed to spoon out nice round chocolates. I’m too lazy, so I just pour the whole thing onto a cookie sheet lined with waxed paper or aluminum foil. Then I put it in the freezer and break apart into small pieces when it’s frozen.


    Keep this in the freezer or it gets too soft. Sometimes I coat the hot chocolate sheet with sliced almonds or other nuts. That adds crunch.


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    Chocolate and nuts. Yum.


Published On: January 27, 2014