1. Strike the right balance
The end of summer is the season when gourmet treats tend to multiply, whether it’s an extra scoop at the ice cream shop, having a slice of birthday cake in the park or drinking a glass of wine (or two) on the patio, and you can still enjoy them with type 2 diabetes. Fruit is always a healthy option, but if you are craving something more indulgent, choose one item and consider the portion size.
“Pleasurable foods are there all year round and they have a social dimension, especially in summer,” says Cormier. “It’s all about frequency and moderation. If you have a good diet, you can afford a little more pleasure. Also, simple food substitutions can make your favourite dishes suitable for diabetes.”
Start by replacing the bowl of chips with whole grain crackers and hummus, strawberry ice cream with a homemade fruit smoothie, a muffin with a slice of orange loaf made from almond flour, or take-out fries with a batch of oven-cooked sweet potato fries. Being careful about what you eat does not mean changing your diet from top to bottom, let alone eating meals that lack flavour.
- • It is a condition characterized by the body’s inability to produce enough of the hormone insulin, or to use the insulin produced properly. Produced by the pancreas, insulin helps control the level of glucose (or sugar) in the blood.
- • Over time, high blood sugar can lead to health problems, such as damage to blood vessels and organs, including the heart. Heart disease is a common complication associated with type 2 diabetes.
- • A healthy diet is an important part of the type 2 diabetes treatment plan, both to control blood sugar levels and to reduce the risk of heart disease.
Source: myheartmatters.ca
2. Snack while enjoying your cocktail
Many people enjoy a refreshing cocktail or a cold beer on hot summer days. As a general rule, living with type 2 diabetes does not mean a person needs to avoid drinking alcohol, however it is best to check with your doctor before drinking alcohol. If you are able to drink alcohol, remember that alcohol can cause blood glucose to drop, so one tip is to pair your alcoholic drink with foods with carbohydrates.
At your next cocktail hour, consider snacking with spiced nuts, spicy chickpeas or lamb skewers.
“Keep in mind, carbohydrates come from alcohol, as well as from juice, pop, simple syrups and garnishes that are added to cocktails,” says Cormier. “These are little calorie bombs. It’s for this reason that we try to avoid drinks with added sugars as much as possible.”
3. Add some “pep” to your water
On those hotter sunny days, the body can easily become dehydrated, and patients with diabetes are more vulnerable to dehydration. Water is your best ally, but it doesn’t have to be boring and tasteless! Instead, opt for flavoured waters with ice cubes made with fruit, fresh mint or strawberry tops, which also make them a sustainable drink.
“Fresh water will take on the aromas of the fruit,” says Cormier. “You can have fun with herbs from the garden, or infuse your water with essences, such as orange blossom or lemon juice. This can become a daily ritual, especially in summer.”
HEALTHY
Raspberry-Mint Water
4. Add protein to your favourite frozen treats
At this time of year, the Farmers’ Markets are filled with beautiful, tasty fruit, so why not add them to homemade gourmet desserts that contain protein, such as frozen yogurt or frozen tofu? Making your own dessert helps you to better control the ingredients you use, and in most cases, fruit sugar will be enough to bring a little touch of sweetness all on its own.
“On my list of favourite cool desserts, frozen yogurt comes in first place,” explains Cormier. “There is a little protein, thanks to the yogurt, real fruit and yes, a little added sugar when it comes from the market or store. It’s for this reason that the ideal scenario is to do it yourself to keep only the natural fruit taste—without the added sugar.”
Are you more of a chocolate type? Small energy balls made of dates, black beans and refrigerated semi-sweet chocolate will satisfy your summer cravings.
FROZEN DESSERTS
Yogurt Cup with Frozen Fruit
5. Put seasonal vegetables forward
Vegetables are bountiful during this late summer season, so take advantage by making them the star of your meal, ensuring that they take up at least half of the plate alongside whole grains and protein. Meats like chicken or salmon are excellent options for filling the rest of the plate, as are healthy carbohydrates like quinoa or brown rice.
Craving a pasta salad instead? Cormier suggests using legume-based pastas, which offer the best of both worlds, in his experience. They have the same texture as regular pasta while providing more fibre and protein to help stabilize blood sugar. Soba noodles, made from buckwheat, are also a great alternative to regular pasta.
With these tips, you can enjoy a diet that is both diabetes-friendly and healthy for the heart, making your end of summer meals more enjoyable than ever!
This article is a collaboration between RICARDO and Cart2Table.