It can be a frustrating task for diabetics to decide what to eat and also how to cook the foods we eat. I will be sharing with you some delicious diabetic recipes I have been using to help me to control my blood glucose. Please note that recently I made a decision, based on some research I read to see how a low carb lifestyle will impact my readings.
The truth be told, I am still in the experimenting and learning phase, but, it looks promising. I am also experimenting with taking myself off the Reclide and only taking the Metformin, and, again, it is promising. I couldn’t lower my numbers with diet and Metformin alone. I cannot give the scientific explanation either, but the low carb diet is now permitting me to do just that most days.
As Low as I Can Get
Low carb means that I am avoiding sugars and processed carbohydrates as often as I can. So, my carbs are from the raw vegetables and cooked non-starchy vegetables that I consume. I eat meat, eggs, fish, poultry and nuts along with my vegetables. I also eat cheese, butter, olive oil, coconut oil and unsweetened almond milk.
The idea is for me to consume as little carbs and sugar as possible. I drink my tea without sugar and I have been off all sugary drink for some time now. I also made a decision to limit my fruit intake. I know I wrote previous articles and I reported that I was still having fruits and I was seeing lower blood glucose readings. However, the problem I experienced, is that after awhile my readings were not moving below 8 (144) and I was not sure what was causing this seemingly stubborn behavior.
I then made a decision to take a closer look at the low carb lifestyle and to avoid fruits and see if there would be a difference in my blood glucose. Please continue to read to see the results thus far.
After Two Weeks
Please see below for the changes I experienced after two weeks of eating a low carb diet.
- My fasting blood sugar has moved from the range of 7.5 to 8.7 (135 to 156.6).
- After two weeks, I had a fasting blood sugar of 7.0 to 7.5 (126 to 135).
- During the day I got a reading between 6.4 to 7.0 (120.6 to 126).
- My blood pressure is within the normal range (130/75 to 133/80) and so I did not take any blood pressure medication for most of the two weeks.
- I lost 7 lbs.
- I had more energy (walking faster).
- I had reduced aches and pains, especially my tendonitis which acted up during the Christmas season.
- I felt full most of the day and I woke up feeling like I can wait for my breakfast to be prepared. Prior to this way of eating, I would come out of bed feeling like I was starving. I also had horrible hungry pangs throughout the day.
After Three Weeks
- Fasting blood sugar, 6.8 to 7.2 (122.4 to 129.6).
- During the day my blood glucose range was 5.3 to 6.8 (95.4 to 122.4).
- Blood pressure, 124/72 to 128/78.
- Weight loss, 7.5 lbs.
- Running up and down the stairs.
- Less ache and pain.
- Better mental state, happier.
Let’s be Real
Let me hasten to add that I slipped along the way. I had at least two meals when I said “to hell with this,” and I ate some carbs. Yes, one evening I was eating some sardines and cream cheese and just decided, this would definitely go better with some crackers.
I was so happy that evening! But, within and hour, guilt became my best friend and I did better the following day. Readers, I am just keeping it real. I need you to understand, that any effort is better than no effort. Eventually, we will make it a habit of eating and loving to eat the foods which will make our blood glucose fall within the normal range.
All of us are different and we are driven by a number of things, but in the end, with some discipline and the right attitude, we can see the results we are working towards (a life without diabetes).
Time for Some Recipes
With this said, please allow me to share with you what I ate in a typical day on this low carb lifestyle. I will also share the recipes with you to ensure that you get a full picture of what I am doing. Please see below for a typical breakfast, lunch, and dinner for me in a given day.
- 2 eggs fried in olive oil
- 1 oz. cheddar cheese
- 4 lettuce leaves
- 1 cup green tea with a teaspoon of almond milk
- 1 oz. peanut
- 1 cup lettuce, tomato, and cucumber salad with tartar sauce
- 3 to 4 oz. chicken breast (baked with Montreal seasoning)
- 1 cup pumpkin/callaloo soup
- 1 cup cooked cabbage
- 3 oz. smoked red herring jerky
- 1 cup green tea
I will now share with you the recipes for the above meals. We will begin with the first meal of the day (breakfast).
Fried Eggs and Cheese Lettuce Wrap
- 2 eggs
- Coconut oil for frying eggs
- 1 oz. grated cheese
- Black pepper
- 4 iceberg lettuce leaves
Preparing the eggs:
- In a small pan for frying, heat enough coconut oil to fry 2 eggs (medium flame).
- Break an egg and pour into the coconut oil.
- Fry until done.
- Repeat steps 2 and 3 for the second egg.
- Add salt and pepper to taste.
- Set the eggs aside.
Preparing the cheese:
- Cut a 3-inch piece of cheese.
- Grate the cheese using the fine section of the grater.
- Measure 1 oz. for the recipe and store the rest for future use.
Preparing the lettuce:
- Gently pull apart 4 leaves from a head of iceberg lettuce.
- Wash under tap water.
- Pat dry with a piece of paper towel.
Making the wrap:
- Place one lettuce leaf on top of another on a plate.
- Place 1 egg in the middle of the lettuce.
- Sprinkle half of the grated cheese on the egg.
- Fold the bottom of the lettuce, followed by the sides.
- Enjoy, your lettuce wrap sandwich.
- 1 cup cubed pumpkin with skin removed.
- 1 cup callaloo leaves (wash).
- 1/2 cup diced callaloo stalk.
- 1 chicken wing.
- 1 tbsp. finely chopped scallion.
- 1 tbsp. finely chopped onion.
- 1 scotch bonnet pepper.
- 1 sprig of thyme.
- 1 Bouillon or Maggi Chicken Flavored Seasoning Cube.
- 6 cups of water.
- 1 oz. butter.
- Place water and the chicken wing in a saucepan and boil for 20 minutes on a medium flame.
- Add pumpkin, callaloo stalk, callaloo leaves, scallion, onion, scotch bonnet pepper, thyme, bouillon or seasoning cube to the saucepan and boil for about 20 minutes.
- Add butter and boil for 5 minutes.
- Let stand in pan to cool for about 20 minutes.
- Remove chicken wing and thyme.
- Pour the soup into a blender and blend until smooth.
- Warm on the stovetop in a saucepan and enjoy.
- 3 lbs. chicken.
- Montreal Seasoning (3 tbsp.).
- Vinegar (2 tbsp.).
- Olive oil (2 tbsp.).
- Cooking spray.
- Cut up chicken into 3 to 4 oz. pieces (thigh, leg, chicken breast, etc.).
- Wash chicken with vinegar and water.
- Rub the Montreal seasoning on the chicken.
- Pre-heat oven to 350°.
- Spread olive oil on a baking tray, large enough to hold the chicken.
- Place the chicken on the tray.
- Place the tray in the oven and baked for 45 minutes.
- Remove the tray with chicken and spray with cooking oil.
- Return to the oven and bake for approximately 10 minutes.
- Serve with raw vegetable salad and enjoy.
Smoked Red Herring Jerky
- 1 lb. smoked red herring.
- Cooking oil spray.
- Place red herring in a metal kitchen container.
- Add enough water to cover the red herring.
- Soak in the refrigerator overnight.
- Spray a tray with the cooking oil spray.
- Remove the red herring from the refrigerator and throw off the water.
- Use a piece of paper towel to dry the red herring pieces.
- Heat the tray in the toaster oven (350° for 3 minutes).
- Place the red herring on the tray.
- Return the tray with the red herring to the toaster oven. Change the setting to toast and leave the door open.
- Toast until crisp, but not burnt.
- Cool and store in the refrigerator.
- Enjoy as part of a meal, or as a snack.
A low carb lifestyle is possible and assumingly a healthy alternative for those of us who would like to become diabetic-free and be done with the horrible complications of diabetes. Avoiding foods with sugar and a high carbohydrate content could be the answer for a lot of diabetic patients.
A diet rich in vegetables which are low in the carbohydrate end, meat, fish, poultry, eggs, cheese, avocado, butter, olive and coconut oils, and, nuts could help us to see the end of diabetes. Note, there are some low carb fruits as well, and so it is a balanced lifestyle, laden with a variety of delicious meals that we could enjoy and still have the luxury of a normal blood glucose.
Yes, it is indeed possible to reverse diabetes, or at least control this lifestyle illness and the answer for many could be a low carb lifestyle.
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For more information about the low carb lifestyle, read these pages.
- Carbohydrate-restricted diet to prevent or reverse diabetes.
- Very low-calorie diet for controlling diabetes with food.
- Low-carb diet recommended for diabetics.