One of the best parts about being a dietitian is helping people discover new foods, products and resources to help them live their healthiest lives. And with November being Diabetes Awareness Month, I want to share some of my current favorites for managing blood sugars.
Nut Flour. If a diabetes diagnosis has you watching your sweets intake – first, know that everything has its place in a diabetic diet (even sweets)! But also know that choosing a lower glycemic index flour like nut flour for your baking can help. Almond flour, for instance, is low in carbs (just 16g per 100g serving, compared to 76g per 100g serving for all-purpose flour) and high in fiber to minimize blood sugar impact. One brand we really like is Blue Diamond Almond Flour. Just substitute it one-for-one for your regular flour, keeping in mind it might have a sweeter flavor and/or may need additional egg for binding.
Lemon-Poppy Seed Muffins with Lemon Icing
(30g total carb, 21g sugar, 6g fiber, 9g protein)
Serves 12
All you need:
Batter:
- 3 cups Blue Diamond Almond Flour
- ½ cup coconut flour
- ½ cup granulated sugar
- 1 tbsp baking powder
- 1 tbsp finely grated lemon zest
- 3 tsp poppy seeds
- ½ tsp salt
- 4 large eggs
- 1 cup unsweetened almond milk (vanilla or regular)
- ½ cup coconut oil
Drizzle:
- 1 cup powdered sugar
- 4 tbsp fresh lemon juice
All you do:
- Preheat oven to 350 degrees. Line muffin tin with paper liners and spray the inside of the liners with cooking spray.
- Combine first 7 ingredients in a large bowl.
- In a separate bowl, combine the eggs, almond milk and oil. Add to the dry ingredients; stir until combined (batter will be very thick).
- Divide batter evenly among prepared cups, about a ¼ cup each.
- Bake 24 minutes or until a toothpick inserted in the center of a muffin comes out clean. Let cool in pan 5 minutes; remove muffins to a rack to cool completely.
- Combine the powdered sugar and lemon juice in a bowl; drizzle over cooled muffins.
Healthy Snacks. Whether it’s keeping something on hand for a hypoglycemic event or for an afternoon craving, snacks can be an important part of your diabetes management plan. Two anytime snacks I’m loving right now are That’s It Bars and Catalina Crunch Cereal.
- That’s It Bars come in a variety of yummy fruit blend flavors, and the ingredients are simple – just fruit! No added sugars, no preservatives, no nuts. Just a delicious and low-glycemic way to energize and get some servings of fruit into your day!
- Catalina Crunch Cereal also comes in a bunch of enticing flavors (have you seen their limited edition Apple Cider Donut holiday one?), which provide low-carb, high-fiber options for your morning meal or snack on the go.
Smart Monitoring. Fueling your body with a good balance of foods is one component, but understanding exactly how those foods and the timing of them affect your blood sugar is another. That’s where close blood sugar monitoring is important. For each person, this might look a little different, but if you are someone who could benefit from the convenience and accuracy of continuous blood glucose monitoring, Dexcom is a recommended and widely covered system. Visit Dexcom’s website for more information!
And there you have it! A few new ideas to help with your blood sugar management. For more inspiration on how to use new or unfamiliar products like these, be sure to tune into our free Wellness Wednesday classes. Or if you are looking for more individualized diabetes advice (including A1c testing), connect with one of our helpful Hy-Vee dietitians at https://www.hy-vee.com/health/hy-vee-dietitians/default.aspx.
*The blog articles, recipes and recommendations found on this site are not intended as medical advice and should not replace consulting with your medical provider. Please consult a medical professional for individual advice.
About the Registered Dietitian
Dani Matthies, RD, CD, LD has been a registered, certified and licensed dietitian and member of the Academy of Nutrition and Dietetics for nearly 10 years. With degrees in Community-Medical Dietetics and Spanish from Viterbo University in La Crosse, WI, as well as additional training in Health Communication from the University of Illinois at Champaign-Urbana, she is able to take science-based nutrition information and translate it into easy-to-understand and practical advice.
