Diabetic Diet & Low Glycemic Index Cooking

1. Diabetic Diet & Low Glycemic Index Cooking By Christy Pribish

2. Use of the Diabetic Diet & Low Glycemic Cooking • For those with: - Metabolic Syndrome - Prediabetes - Diabetes (Type 1, 2, & gestational) • Diabetic diet - Counting Carbohydrates • Low glycemic index (GI) - Rating System (1 – 100) - Single food • The glycemic load (GL) - Rating System (1 – 20) - Meal or single food

3. Diabetes Type 1 & 2 Etiology • Type 1 occurs from an autoimmune attack that destroys insulin producing cells in the pancreas • Can delay absorption and digestion of food & nutrients through gastroparesis • Can cause increase in basal energy expenditure • Can reduce mitochondrial functions • Type 2 occurs when an insulin resistance develops or when the pancreas is not producing enough insulin • Can impair glucose metabolism • Can also delay absorption and digestion of food & nutrients through gastroparesis • Can cause incontinence and random bowel movements • Nutritional challenges of type 1 & 2 diabetes include the need to fulfill daily macronutrient needs (fat, protein, carbs) that will help to alleviate effects of the glycemic load when eating.

4. Diabetic Diet & Low GI Cooking Diet Focus • Using the glycemic load (carb grams x glycemic index score ÷ 100) benefits diabetics through: • Aiding in stabilizing blood sugar - helps with weight management - reduces cravings - reduces mood swings + improves mental health - lessens chances of hypoglycemic & hyperglycemic symptoms

5. Diabetic Diet & Low GI Cooking Recommendations: - Daily macronutrient needs are based on the individual - However, each plate through out the day should be aimed to look something like this • Foods to include: • Fruits • Vegetables (Especially cruciferous) • Whole grains • Beans • Nuts • Legumes • Dairy • Foods to avoid: • Processed foods • High GI foods (ex. white bread) • Ripe fruits • Soft-cooked pasta Whole grain Protein Starchy Vegetables

6. Support of the Diabetic Diet & Low GI Cooking • Research from the American Diabetics Association has shown: • For most of the population with diabetes, the first step to managing blood sugar is some type of carbohydrate counting • Both quantity and quality of the carbohydrate being ingested matters • Support for the Diabetes Control and Complications Trial, which: • Followed 1,441 people over a ten year period • Showed that people who use their intensive treatment of blood glucose management will have significantly reduced risks of diabetic complications

7. Diabetic Diet and Low GI Meal • Sweet potato and red lentil soup • Sweet potato, red lentils, onion, garlic, zucchini, gluten free vegetable stock, and olive oil • Turmeric crackers • Turmeric, flaxseed meal, baking powder, salt, olive oil, and water • Chinese cabbage salad • Salad: red cabbage, kale, oranges, ginger, carrots, green onions, and pine nuts • Dressing: rice vinegar, tamari, tahini, agave, and Asian chili paste • Berry Chia Pudding • Fresh almond milk, vanilla extract, salt, agave, blueberries, chia seeds

8. Diabetic Diet and Low GI Cooking Recipes • I chose these recipes because: • The main courses each have a medium glycemic index + load and the side dishes have low glycemic index + loads (Salad: G.L. - 16.67, Soup: G.L. – 17.8, Crackers: G.L. – 4, Pudding: G.L. – 7.5) • The glycemic load takes the glycemic index and the amount of fiber into account • I modified these recipes through: • Changing the turmeric crackers flour from all purpose to flax seed meal • Adding dried rosemary to the crackers for flavor balancing • Substituting peanuts for pine nuts in the Chinese cabbage salad

9. Additional Nutritional Ideas for Diabetic Diets and Low GI Cooking • Aim to include fiber with any foods that are medium to high glycemic index or load • Prepare and pack meals the night before so meals are not skipped • Add whole and fresh fruits and vegetables into your diet • Eat whole grains rather than refined grains

10. 7-Day Meal Plan Summary Wednesday Breakfast: Tomato juice to drink, served with one scrambled egg, mixed in with sautéed red bell pepper, spinach, and onion, aside a bowl of raspberries and blackberries, garnished with dried dates and honeycomb cereal Lunch: Salad made up of cabbage, lettuce, shiitake mushrooms, and seitan, topped with sunflower seeds with a soy milk to drink Snack: Sliced cucumber, bowl of cantaloupe, and a glass of hemp milk Dinner: White bean and lentil soup, made with vegetable broth, coconut oil, cumin, cayenne pepper, garlic, salt, lime juice, onion, and tofu, garnished with cilantro Snack: Date bar with nuts Supplements: Fish oil (Cod liver) and Whey Protein Powder Monday Breakfast: Soy milk with strawberries and blackberries, topped with dried banana flakes and chopped dates, aside one scrambled egg with kale, spinach, and mushrooms Snack: One slice of whole wheat bread with avocado slices and a side of raspberries Lunch: Whole wheat pasta cooked in olive oil, garlic, lemon juice, topped with tofu and garnished with parsley and oregano, with a soy milk Snack: Bok choy and carrots sautéed in coconut oil with a dash of garlic salt atop a bed of micro greens, followed by a immunity shot Dinner: Spanish quinoa, with onion, green chili pepper, mushrooms, and setain seasoned with chili powder, paprika, oregano, black pepper, salt, and lime juice, garnished with cilantro and parsley with a chocolate soy milk Supplements: Fish oil (Cod liver) and Whey Protein Powder Friday Breakfast: Soy milk and a two egg omelette with spinach, basil, garlic, tomato, topped with avocado Snack: Blackberries and raspberries garnished with raisins, tomato juice to drink Lunch: White bean Asian soup with ginger, garlic, lemongrass, rice vinegar, brown sugar, lime juice, and seitan with a side of peas sautéed in olive oil topped with pine nuts and peanuts + soy milk to drink Snack: One orange, sunflower seeds, and an immunity shot (lemon, apple cider vinegar, turmeric, cayenne pepper, garlic, ginger) Dinner: Sweet potato and red lentil soup, garnished with grated zucchini Supplements: Fish oil (Cod liver) and Whey Protein Powder

11. Works Cited • Diabetes. 2016. CDC. • Eat Well. CDC. 2018. • Miller J. Importance of glycemic index in diabetes. The American Journal of Clinical Nutrition. 1994:59:3:747-752. • Type 2 Diabetes. 2017. The National Institute of Diabetes and Digestive and Kidney Diseases. • Grey A. Nutritional Recommendations for Individuals with Diabetes. Endotext.2017. • Gastroparesis. American Diabetes Association. 2017. • Glycemic Index and Diabetes. American Diabetes Association. 2014. • Glycemic Index and Diabetes. • Gillespie K. Type 1 diabetes: pathogenesis and prevention. CMAJ. 2006:175:2165-170 • Metabolic Syndrome. National Heart, Lung, and Blood Institute.