One of the best treatments for slowing down diabetes and reversing it is changing our relationship with food. Today our nutritionist Deborah Enos came back with some Speed Bump Foods, which help slow down the sugar intake, taste great, and are good for us!
Recipe we made on set -
Speed Bump Breakfast
- Heat oven to 350.
- In a Pyrex measuring cup, crack 5 eggs, discarding two of the egg yolks. Mix thoroughly with a fork and set aside.
- Put muffin cups (6) into a muffin pan.
- Pour ¼ cup of egg into each muffin cup
- Add sliced veggies to each cup (I used ½ tsp. of scallions, 1 Tbsp. of sliced mushroom and 1 Tbsp. of chopped spinach)
- *Add 1 Tbsp. of cooked & chopped turkey bacon (I cook up a huge batch on Sunday night and then just store in my fridge in a Snapware container for use throughout the week)
- Top each muffin cup with some shredded low fat cheddar cheese (less than 1 Tbsp.)
- Place in the oven for 20 minutes. Pull them out, let them cool for a couple of minutes and then dig in and enjoy! These Speed Bump Muffins make great leftovers. Just store in the fridge for use the next day.
Dave’s Killer Bread: whole grain about 17 grams of carbs & 5-6 grams of fiber. (powerseed bread or sprouted wheat)
Frozen Broccoli: this is a terrific, high fiber speed bump food and the great news is you can buy this, keep it in your freezer and add it to soups and stir fries and instantly boost the nutritional content of your meal.
Apples: one of my favorite go-to foods. High in fiber and water this is a wonderful speed bump food that can be added to oatmeal, whole grain cereals or just eaten with a little sprinkle of cinnamon (cinnamon is a well-studied blood sugar stabilizer)
The American Diabetes Association offers a few pointers for how to consider the dairy products you want to eat. For example, the association says each 1 cup of milk or 2/3 cup serving of yogurt provides roughly 12 g of carbohydrate. You could also consider 1 cup of milk or yogurt to be roughly equivalent to a small piece of fruit or a slice of bread. These are handy rules of thumb, but not meant to replace reading the labels of the foods you purchase or following the advice of the doctor or dietitian who is most familiar with your nutritional needs. Show low fat Greek yogurt.
Beans: High in fiber, high in protein and easy to add to soups, stews, chili and salads.
For more information, click HERE.
For more on United Health Group's Diabetes Prevention and Control Alliance, click HERE.