Control your blood glucose by enjoying fresh summer produce

   

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Control your blood glucose by enjoying fresh summer produce

Zhanglin Kong, Master of Nutrition Science, Dietitian. Zhanglin works as a full time Dietitian for Greater Boston Chinese Golden Age Center (GBCGAC) responsible for nutrition counseling and education for clients, nutritional analysis of meals and food products, and participate in monthly menu planning.

 

During the hot humid summer, everybody changes their lifestyle more or less. Not only the longer daytime, but also the more frequent sunny warm weather give us mood to travel and engage in outdoor activities. In the same time, we buy ice creams from the street stand, eat hotdogs at the baseball games, enjoy BBQ food with family and friends, and grab ice cold cokes under the sun to cool down. For people with Diabetes, do these foods sneak into your already perfect diet and gave you tough time for blood glucose control? Let the juicy and extra nutritious summer vegetables and fruits help you!

 

The reasons we choose seasonal vegetable and fruits are they provide better taste, freshness and texture but at the same time are lower in price. First of all, you need to know what kinds of fruits and vegetables are in season. Bring the following chart with you to the grocery store and farmer’s market to stock up! Watch the serving size for each of them and incorporate them into your diet.

 

Fruits

Serving Size*

Vegetables

Serving Size*

Blackberries

1 cup

Basil

1 ½ cups cooked, or 3 cups raw

Blueberries

1 cup

Bell Peppers

Cantaloupe

1 cup, cubed

Broccoli

Cherries

2/3 cup

Cucumbers

Figs

2 small

Eggplant

Honeydew Melons

1/8th

Green Beans

Nectarines

1 small

Jalapeno Peppers

Peaches

1 medium

Okra

Plums

2

Zucchini

Raspberries

1 cup

Tomatoes

Strawberries

1 cup

Sugar Snap Peas

Watermelon

1 ¼ cup cut

Corn

½ cup

*Each serving size contains about 15g of carbohydrate

Be creative with snacks, replace chips, pretzel, ice creams, cookies and candies with these summer treats from the farm land as listed here! Besides natural sweetness and all the fresh flavors, fruits also provide insoluble and soluble fibers that help on stabling blood glucose level and bowel movement. Individual fruits can be natural snacks by themselves, just use a sturdy container to pack berries and cut up melons. When you are in a rush, simply grab a peach, plum, or nectarine. Serve fruit salad with yogurt dip as refreshments in your barbeque or pool parties to stand out from all the other regular pre-packed snacks!

 

Sometimes it is hard to resist the temptation of ice cold soda or beer under the burning sunlight, although these sugary or alcoholic beverages fluctuate your blood sugar. But consider making your own ice tea or fruit smoothies to get much tastier and healthier options. Try the following smoothie recipe to quench your next summer thirst—it provides richful amount of calcium, protein and vitamins, at the same time, the combination of protein and carbohydrate will prevents the blood glucose spike.

 

Banana Berry Smoothie

Ingredients (for 4 servings)

 

  • 2 cup low-fat/fat free plain yogurt*
  • 1 cup fresh berries
  • 1 cup fresh banana
  • 1 cup orange juice
  • (Optional: a sprinkle of honey for extra sweetness)
Preparation

 

Place all ingredients into a blender and blend until smooth and creamy, and enjoy!

 

(*Use non-fat yogurt if you are watching your calories or fat intake.)

 

 

The 15/15 rule for low blood sugar

Be careful about low blood sugar (hypoglycemia) during summer after excess exercise and outdoor activities if you have Diabetes. When you feel the low blood sugar signs, such as shaky or dizzy and your blood glucose level is lower than 70, use this 15/15 rule: consume 15g of carbohydrate, and wait 15 minutes. If the symptoms stay and your blood glucose is still below 70, repeat the 15/15 rule. Half cup of fruit juice can be a good food to give you this 15g carbohydrate. Other options can be 1/2 cup regular (not diet) soft drink, 3-4 glucose tablets, 1 tube of glucose gel etc.

 

Fresh fruits and vegetables will give you so much nutrients and fun during this summer! Find them in local farmer’s markets, major supermarkets or any grocery store at the street corner, and start to create your new favorite summer dishes!

 

 

让时令蔬果帮助你管理血糖

 

孔璋林,营养科学硕士,中华耆英会全职营养师。主要负责为中华耆英会顾客做营养咨询和教育,中华耆英会午餐的营养分析,以及参与每月的餐单设计。

 

炎炎夏日,大家的生活习惯和秋冬季节相比会有很多改变。每天的日照时间会大大加长,而且晴好的天气越来越多,这都使我们出游和户外运动的次数增加。大家会更多的买路边的冰欺凌,在球场上吃热狗,和亲朋好友聚在一起烧烤,以及在烈日下喝各种冰可乐… 患有糖尿病的朋友们,你的餐单上也不知不觉出现了许多不健康的食品吗?其实,让夏天的餐桌更健康更可口并不麻烦,请参考一下几个小窍门来充分享受当季的新鲜水果—它们不仅为你提供丰富的营养,更能帮助你的血糖保持稳定。

 

新鲜的当季蔬果不仅含有丰富的营养和风味,价格更是比较便宜。首先大家要熟悉那些蔬果是夏天成熟的。去市场或超级市场时你可以随身携带下面这张表格作参考,请注意每个蔬果的食用分量。

水果

食用分量*

蔬菜

食用分量*

黑莓

一杯

罗勒

1 ½ 杯,煮熟

或者

三杯,生

蓝莓

一杯

甜椒

哈密瓜

一杯, 切块

西兰花

樱桃(车厘子)

2/3 杯

黄瓜

无花果

两个(小)

茄子

蜜瓜

八分之一个

绿豆

油桃

一个(小)

墨西哥辣椒

桃子

一个(中)

羊角豆荚

李子(布林)

两个

夏南瓜(西葫芦)

木莓(覆盆子)

一杯

番茄

草莓

一杯

甜豆

西瓜

1 ¼ 杯,切块

玉米

½ 杯

*每一分量含有15克碳水化合物

 

不必把你的零食局限于薯片,饼干,冰淇淋,曲奇饼和糖果,尽情发挥你的创意,充分利用夏日农田的馈赠!除了带有自然的甜味和各种新鲜口味,水果也提供大量的不溶性纤维和水溶性纤维,有助于稳定您的血糖水平和肠胃蠕动。单个的李子,桃子等水果是最天然方便的零食,蓝莓西瓜等较软的水果则只需一个硬的容器包装起来就行了。在烧烤或泳池派对上时端出鲜果沙拉和酸奶蘸酱,绝对让你和带来普通零食的其他人与众不同!

 

有时候烈日下的一杯冰可乐或冰啤酒是那么的难以抗拒,虽然这些高糖以及酒精饮料也许会你的血糖剧烈的波动。但实际上自己制作冰茶或者鲜果沙冰是很简单的,并且更加可口和健康。您不妨尝试下面这个浆果酸奶沙冰食谱-它含有丰富的钙质,蛋白质和维他命,并且蛋白质和碳水化合物配合起来能使进食后血糖改变的较平缓。

 

香蕉浆果沙冰

配料 (制作4份)

 

  • 两杯低脂/脱脂酸奶*
  • 一杯新鲜浆果
  • 一杯新鲜香蕉
  • 一杯橙汁
  • (可选:少量蜂蜜来额外增加甜度)
制作

 

将所有的配料放在搅拌机内混合至均匀,然后享用!

 

(*如果您正试图控制体重和热量摄入,请使用无脂酸奶.)

 

防治低血糖的15/15原则

夏天由于活动增多,糖尿病患者发生低血糖的可能性也增大了, 特别是在运动和户外活动之后。如果您感觉到低血糖的症状,如振颤或头晕,而且您的血糖降到了70以下,请立即按照15/15的原则,食用含15克碳水化合物的食物,然后等15分钟。如果15分钟后您的症状没有减轻或者血糖仍然在70以下,再次重复15/15原则。常见的含有15克碳水化合物的食物有半杯果汁,半杯含糖饮料,三到四粒葡萄糖片,以及一管葡萄糖凝胶等。

 

新鲜的水果和蔬菜会为你的夏天带来非常多的营养和欢乐!在本地的农夫市场,大型超市,或者街角的食品店都可以找到它们。现在就开始利用新鲜蔬果创作你最爱的夏天食物吧!

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