At its core, diabetes is about blood sugar — or, more precisely, badly behaved blood sugar. The kind that likes to soar high and then plunge low, like an amusement-park roller coaster, except the ride is no fun, because it leaves you tired and mentally fuzzy and maybe just a little cranky.
Diabetes also plays games with your weight. You see, high blood sugar is a hallmark of insulin resistance, in which insulin can’t do its job of escorting blood sugar into cells. Insulin resistance is a common precursor to diabetes. It also can make weight loss that much harder.
Insulin is the hormone that escorts glucose — blood sugar — out of your bloodstream and into cells, where it’s turned into energy. When insulin does its job, it keeps a tight rein on blood sugar, which means fewer peaks and valleys. Instead, your blood sugar stays on an even keel — and pounds melt away faster and easier.
There are steps you can take to reverse the sugar cycle. Simply replace foods that drive up blood sugar with more healthful meals and snacks that help keep it in check. It's all about eating the right foods (delicious and nutritious) in the right portions (smaller and more filling) at the right times (3 meals and 2 snacks a day).
Strawberry frozen yogurt
You'll never miss ice cream again. Easy-to-store frozen strawberries burst with taste and bring a dose of fiber to this cold and creamy homemade dessert. It's ready to eat in 5 minutes and tastes as delicious as it looks!
Serves: 1; Serving = 1 bowl
Prep: 5 min
Total: 5 min
Ingredients:
3/4 c loose-pack frozen strawberries
1/3 c low-fat plain yogurt
2 tsp honey
Directions:
1. On a work surface, carefully cut the strawberries into chunks with a serrated knife. Place them in a blender or the bowl of a food processor fitted with a metal blade. Pulse 10 times to finely chop.
2. Add the yogurt and honey. Process, scraping down the sides of the bowl as needed, for 1 to 2 minutes, or until smooth. (Tiny chunks of berry can remain for texture).
3. Serve immediately.
Nutritional summary:
Calories: 151
Carbohydrates (grams): 32
Calcium (milliggrams): 161
Fiber(g): 4
Omega-3 (g): 0.04
Vitamin D (IU): 0
Spiced nut clusters
Find a new favorite combo when you mix walnuts, pumpkin seeds, and cranberries with an array of spices. Honey holds the ingredients together and naturally sweetens this snack without spiking your blood sugar. Chewy and delicious!
Serves: 8; Serving = 2 clusters
Prep: 10 min
Cook: 20 min
Cook: 30 min
Total: 1 hr
Ingredients:
1 large omega-3-enriched egg white
1 Tbsp honey
1 c walnuts
1/2 c raw pumpkin seeds (pepitas)
1/3 c dried cranberries
1 tsp ground cinnamon
1 tsp ground ginger
1/4 tsp ground cardamom
Directions:
1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
2. In a medium bowl, whisk the egg white and honey. Add the walnuts, pumpkin seeds, and cranberries. Sprinkle with the cinnamon, ginger, and cardamom and toss to coat well.
3. Drop by 1/8-cup measures on the prepared baking sheet. Bake for 18 to 20 minutes, or until browned.
4. Let stand on a rack for about 30 minutes, or until completely cooled.
Nutritional summary:
Calories: 91
Carbohydrates (g): 5
Calcium (mg): 11
Fiber(g): 1
Omega-3(g): 0.6
Vitamin D (IU): 0
Orange frappé
Swap in a new afternoon pick-me-up that won't skyrocket your blood sugar — or widen your waistline. Reduced-fat ricotta cheese is the secret ingredient in this creamy, calcium-rich dessert.
Serves: 1; Serving = 1 bowl
Prep: 5 min
Total: 5 min
Ingredients:
1/4 c reduced-fat ricotta cheese
1 tsp nonfat dry milk
1 1/2 tsp honey
1/2 tsp orange zest
1/4 c sliced strawberries, fresh, or frozen loose-pack, partially thawed
Directions:
1. In a small bowl, combine the cheese, dry milk, honey, and zest. Stir briskly until very smooth.
2. Top with the strawberries.
Nutritional summary:
Calories: 137
Carbohydrates (g): 16
Calcium (mg): 196
Fiber(g): 1
Omega-3 (g): 0.07
Vitamin D (IU): 0
Peanut butter chocolate-chip bar
A diet with chocolate chip cookies? You bet. Omega-3-enriched peanut butter and whole wheat flour are the secret ingredients that keep this treat healthy -- but your taste buds will never know the difference!
Serves: 16; Serving = 1 bar
Prep: 15 min
Cook: 25 min
Total: 40 min
Ingredients:
3/4 c white whole wheat flour (such as King Arthur) or whole wheat pastry flour
3/4 tsp baking soda
pinch of salt
1 c omega-3-enriched peanut butter
1/3 c Splenda Brown Sugar Blend
1 omega-3-enriched egg, beaten
1/2 c fat-free milk
1 tsp vanilla extract
1/2 c bittersweet chocolate chips
Directions:
1. Preheat the oven to 350 degrees F. Coat an 8" x 8" baking dish with cooking spray.
2. On a large sheet of waxed paper, combine the flour, baking soda, and salt. Stir with a fork.
3. In a mixing bowl, combine the peanut butter, sugar, and egg. Stir vigorously until creamy. Add the milk and vanilla. Stir until smooth. Add the flour mixture, stirring until well combined. Stir in the chips.
4. Dollop the dough into the baking dish and pat the top to smooth. Bake for about 15 minutes, or until slightly puffy and very lightly browned at the edges. Remove and allow to cool for at least 10 minutes before cutting. Store at room temperature, tightly covered with foil.
Nutritional summary:
Calories: 137
Carbohydrates (g): 12
Calcium(mg): 10
Fiber(g): 1
Omega-3(g): 0.4
Vitamin D (IU): 4
Wasabi salmon bites
Add some spice to your snack! Here, wasabi paste perks up canned salmon, which packs a healthy serving of omega-3s, one of DTOUR's Fat-Fighting 4 supernutrients. Mini filo shells cradle the tasty mixture and bring a satisfying crunch to each bite.
Serves: 5; Serving = 3 bites
Prep: 10 min
Cook: 7 min
Total: 17 min
Ingredients:
1 can or pouch (6–7 1/2 oz) pink or red salmon, drained and chunked
4 oz neufchâtel light cream cheese, softened
4 scallions, finely chopped
2 tsp reduced-sodium soy sauce
2 tsp rice vinegar
1 1/2 tsp wasabi paste
1 box (1.9 oz) mini filo shells
Directions:
1. Preheat the oven to 350 degrees F.
2. In a medium bowl, mash the salmon, cream cheese, scallions, soy sauce, vinegar, and wasabi paste to taste.
3. Fill each shell with one heaping Tbsp of the mixture and place shells on a baking sheet. Bake for 5 to 7 minutes, or until the pastry is golden and the filling is hot. Serve immediately.
Recipe tip:
The salmon mixture can be prepared ahead of time for a last-minute snack. Store it in an airtight container in the refrigerator, then simply spoon it into the shells and bake as directed.
Nutritional summary:
Calories: 197
Carbohydrates (g): 11
Calcium (mg): 27
Fiber (g): 0
Omega-3 (g): 0.35
Vitamin D (IU): 0
Butterscotch pudding
A spoonful of this cool and creamy treat brightens any day -- without spiking your blood sugar. Fat-free milk slims down and adds calcium to this classic dessert, while omega-3-enriched egg adds supernutrients you need to stay healthy.
Serves: 4; Serving = 1/4 recipe
Prep: 5 min
Cook: 5 min
Total: 10 min
Ingredients
2 Tbsp nonfat dry milk
1 1/2 Tbsp cornstarch
1/4 c Splenda Brown Sugar Blend
1 c (12 oz) fat-free evaporated milk
1 omega-3-enriched egg, beaten
1/2 tsp vanilla extract
fat-free whipped topping
Directions
1. In a saucepan, whisk the dry milk, cornstarch, and sugar. While whisking constantly, gradually add the evaporated milk and egg. Set pan over medium-high heat. Cook, whisking constantly, for 5 minutes, or until thickened. Remove
from the heat.
2. Whisk in the vanilla. Cool to room temperature. Top each serving with a dollop of whipped topping.
Recipe tip:
This pudding can be stored in the refrigerator in an airtight container for up to 3 days.
Nutritional summary:
Calories: 173
Carbohydrates (g): 28
Calcium (mg): 248
Fiber (g): 0
Omega-3 (g): 0.03
Vitamin D (IU): 68
Spinach artichoke dip
Keep your favorite dip on the menu. Our DTOUR version maintains the rich flavor you crave, but keeps it low fat with surprising ingredients like tofu and light cream cheese.
Serves: 8; Serving = 1/8 recipe
Prep: 20 min
Cook: 20 min
Total: 40 min
Ingredients:
1 package (1 lb) light silken tofu, drained
1 package (8 oz) neufchâtel light cream cheese
1/2 c Parmesan cheese
3 cloves garlic, halved
2 tsp Dijon mustard
1 package (9 oz) frozen artichoke hearts, thawed and finely chopped
1 package (10 oz) frozen chopped spinach, thawed and squeezed dry
Directions:
1. Preheat the oven to 350 degrees F. Coat a 1 1/2- or 2-quart baking dish with cooking spray.
2. Place the tofu, cream cheese, 1/4 c of the Parmesan cheese, garlic, and mustard in a blender or food processor. Puree, pushing mixture toward blade to start, until smooth.
3. Place the artichoke hearts and spinach in a medium bowl. Add the tofu mixture and toss to coat. Pour into the prepared baking dish. Top with the remaining 1/4 c Parmesan cheese. Bake for 20 minutes, or until bubbling hot.
4. Serve with pita wedges and assorted veggies, such as celery sticks, carrot sticks, jicama sticks, and sliced bell peppers.
Nutritional summary:
Calories: 127
Carbohydrates (g): 7
Calcium (mg): 382
Fiber(g): 2
Omega-3 (g): 0.01
Vitamin D (IU): 0
Maple raisin yogurt with toasted walnuts
Turn your standard yogurt snack into rich, flavorful dessert. Naturally sweet maple syrup transforms this dish from ho-hum to must-have without sending your blood sugar soaring.
Serves: 1; Serving = 1 bowl
Prep: 10 min
Total: 10 min
Ingredients:
2 tsp finely chopped walnuts
1/3 c fat-free plain yogurt
1 1/2 Tbsp nonfat dry milk
1 tsp maple syrup
1 tsp finely chopped raisins
Directions:
1. Place the walnuts in a small skillet. Toast over medium-high heat, tossing often, until crisp and fragrant, about 1 to 2 minutes. Transfer to a dish and set aside.
2. In a bowl, combine the yogurt and dry milk. Stir to mix well. Drizzle with the syrup. Sprinkle on the walnuts and raisins.
3. Serve immediately.
Nutritional summary:
Calories: 114
Carbohydrates (g): 17
Calcium (mg): 196
Fiber (g): 0
Omega-3 (g): 0.04
Vitamin D (IU): 27
Fudgy chocolate brownies
Can you believe brownies can be blood sugar-friendly? Amazing but true! Moist, blissful bites are made healthier with unsweetened, antioxidant-rich cocoa powder and omega-3-enriched eggs. It's a well-earned reward for your goal to conquer diabetes.
Serves: 32; Serving = 1 brownie
Prep: 15 min
Cook: 30 min
Stand: 15 min
Total: 1 hour
Ingredients:
1 c butter, softened
1 1/2 c granulated sugar
4 large omega-3-enriched eggs
2 tsp vanilla extract
1 c unsweetened cocoa powder
1 c flour
3/4 tsp baking powder
1/2 tsp salt
1 c walnuts, chopped
Frosting:
1 c confectioners’ sugar
1/3 c unsweetened cocoa powder
1/2 Tbsp butter, softened
2 Tbsp low-fat milk
Directions:
1. Preheat the oven to 350 degrees F. Coat a 13" x 9" foil-lined baking pan with cooking spray.
2. Cream the butter and granulated sugar in the bowl of an electric mixer on medium speed until light and fluffy. Beat in the eggs one at a time. Add the vanilla extract and beat until combined.
3. Sift the cocoa powder, flour, baking powder, and salt in a large bowl. Add to the butter mixture and beat until smooth. Fold in the walnuts.
4. Spread the batter in the prepared pan and place it on the middle rack of the oven. Bake for 25 to 30 minutes, or until a knife inserted near the center comes out clean. Transfer the pan to a rack to cool from hot to slightly warm.
5. Beat the frosting ingredients in the bowl of an electric mixer until smooth. Spread over the slightly warm brownies. Cut into 32 squares once the frosting is set.
Nutritional summary:
Calories: 164
Carbohydrates (g): 19
Calcium(mg): 22
Fiber(g): 1
Omega-3 (g): 0.36
Vitamin D (IU): 0
Source: Prevention magazine
