Blood Sugar Control with Proper Nutrition. Fabulous Fall Quinoa

Blood sugar spikes or major fluctuations in blood sugar may be problematic for cancer risk, cancer promotion, diabetes risk, as well as overall health. Research shows that major spikes in blood sugar may stimulate a growth hormone in the body called Insulin Like Growth Factor I (IGF1). IGF1 is needed in normal amounts for many body processes, however research shows that high blood levels of IGF1 may increase risk of certain cancers as well as diabetes. Major fluctuations in your blood sugar may also cause hormone imbalances, as well as increase risk of heart disease and diabetes. Below are easy tips for controlling the blood sugar, as well as a delicious and balanced recipe.

Eat small, frequent meals throughout the day:

• Consume 3 smaller meals/day and a snack in-between each meal. The goal should be eating every 2-6 hours. This will help promote a constant blood sugar as opposed to major blood sugar fluctuations. This approach will help control your blood sugar, appetite, promote a healthy metabolism, and may actually help one maintain/achieve a healthy weight. Be sure to consume protein or fat with all meals/snacks to help slow down the blood sugar response. Ex.: apple with almond butter, oatmeal with ground flaxseed, vegetables with hummus or black bean dip, brown rice with beans, bean based pasta or brown rice pasta with olives, etc.

Consume a variety of complex carbohydrates and limit simple/refined carbohydrates:

• Carbohydrates are the main source of energy for our brain, organs, and muscles. However, not all carbohydrates were created equally. The foundation for a healthy carbohydrate is having adequate amounts of dietary fiber, also known as plant roughage. This fiber will help slow down digestion and the impact the carbohydrates have on the blood sugar. Many of the carbohydrates out there are “refined”, which means the healthy fiber, vitamins, and minerals have been removed during processing to create a more favorable texture/taste. These products are then “enriched” or “fortified” to add back in synthetic vitamins or minerals. These refined products tend to be low in fiber, digested quickly, and may promote a large spike in your blood sugar. Any grain product with the first ingredient saying “enriched” is a refined grain product. Examples of refined grains are white rice, white bread, white flour, wheat products that are labeled as enriched. Examples of complex carbohydrates are whole grains/whole grain products (brown rice, quinoa, buckwheat, brown rice pasta, millet, sprouted wheat bread such as Ezekiel Bread, 100% whole wheat bread, 100% multigrain bread), root vegetables/winter squashes (sweet potatoes, butternut squash, pumpkin, carrots, etc.), legumes (beans, lentils, and peas.)

Limit/avoid refined sweeteners, & focus on more wholesome sweeteners:

• Sweeteners are also not created equal. Certain sweeteners are more likely to raise your blood sugar than others. Sweeteners to limit/avoid are: sugar, evaporated cane juice, artificial sweeteners, molasses, etc. Sweeteners to include in moderate amounts in the diet are: maple syrup, brown rice syrup, agave nectar, and stevia.

Eat foods close to their natural food source:

·As mentioned above, the further a food is from its natural food source, the more likely beneficial nutrients are removed, leaving the product to be lacking in the components we need. Choose foods with minimal processing. Examples are choosing brown rice/wild rice over white rice, sprouted wheat bread over wheat or white breads, sweet potatoes/carrots/squash over pasta, bean based or brown rice pasta over white pasta.

Below is a delicious fall recipe rich in complex carbohydrates, fiber, protein, and fat.

Fabulous Fall Quinoa

Recipe By: Eric Sharer, MPH, RD, CSO, CDN

Serves 4Serving Size: ½ cup

Ingredients:

2 each Organic Apples or Pears, cored & diced

1 cup Organic Apple Juice or Organic Apple Cider

1 ½ cup Water

1 cup Quinoa

¼ cup Raisins

¼ cup tart cherries, dried or Cranberries, dried (Optional)

Pinch Nutmeg, ground

½ teaspoon Cinnamon, ground

½ cup Walnuts or Pecans, toasted and chopped

Directions:

1. Combine apple juice, water, and quinoa in sauce pot.Cover and bring to a boil.Turn down to a simmer and add apples, raisins, cranberries/tart cherries, nutmeg, and cinnamon.Cook for 15-20 minutes until quinoa is cooked.
2. Add walnuts to quinoa mixture.
3. Serve warm, or chill and serve cold. Top with non-dairy, fruit sweetened ice cream, such as So Delicious No Sugar Added Vanilla Bean Coconut Ice Cream

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