Greetings JSL Residents,
November is American Diabetes Month, a great reminder that small, healthy habits can help everyone feel more energized and vibrant. While these tips are essential for managing diabetes, eating for stable blood sugar benefits everybody by providing steady, lasting energy throughout the day.
5 simple ways to support stable blood sugars and boost your daily energy:
- Pair carbs with fiber and protein: Eat wholesome carbohydrates like oatmeal alongside protein-rich foods like chicken, fish, or eggs to slow down digestion and prevent sharp energy spikes.
- Move after eating: Engage in light movement right after a meal—such as a short walk or seated arm and leg lifts—to naturally lower blood sugar and boost your mood.
- Eat on a regular schedule: Maintain consistent meal times and avoid skipping breakfast to stop your blood sugar from dipping dangerously low or spiking later in the day.
- Spread carbs out evenly: Keep wholesome carbohydrates in your diet rather than cutting them out, but space them consistently throughout the day to prevent afternoon fatigue.
- Drink plenty of water: Stay well-hydrated all day long, as dehydration can concentrate glucose in your blood and cause your overall blood sugar levels to rise.
Wholesome Complex Carbs to include:
- Oatmeal
- Sweet potatoes
- Whole wheat toast
- Brown rice
- Canned beans
- Quinoa
- Whole wheat pasta
- Butternut squash
- Barley
- Bananas
Research links excess added sugar with increased risk of:
- heart disease/high blood pressure
- insulin resistance/type 2 DM
- fatty liver disease
Health experts recommend limiting added sugar to:
- less than 25g/day for women
- less than 36g/day for men
If you eat processed foods or drinks – Check your nutrition labels for ‘Added Sugars.’ Also check the serving size, there could be more than 1 serving per container.
Example:
A 24oz bottle of soda has 2 servings with 39g of added sugar each. That’s 78g added sugar per bottle!
The Difference Between:
Natural Sugar
- Found naturally in foods like fruits, vegetables, and dairy.
- Comes with fiber, vitamins, and minerals.
- Absorbs more slowly, helping to keep blood glucose stable.
- Example: The fructose in an apple or the lactose in a glass of milk.
Added Sugar
- This is the sugar artificially added to processed foods & drinks.
- Provides empty calories with no nutrients.
- Absorbs quickly, causing sharp spikes in blood sugar.
- Example: Sugar or corn syrup added to sodas, cookies & cakes.
Recipe of the Month: Peanut Butter Banana Oatmeal in the Microwave
5 minutes, High protein, High fiber
Ingredients
-
1/4 cup rolled oats
- 1/2 cup milk
- 1 tsp maple syrup
- 1/4 tsp cinnamon
- 1/2 tsp vanilla
- 1 Tbsp peanut butter
- 1 banana, sliced
- 2 Tbsp. chopped nuts
Instructions
-
Add oats and milk to a large mug or bowl.
- Microwave on med-high for 90 seconds.
- Add maple syrup, peanut butter, cinnamon, and vanilla. Stir and microwave for another 90 seconds.
- Stir to evenly mix in peanut butter. Add sliced banana and chopped nuts (if desired).
- Enjoy after slightly cooled
Nutrition Classes
November’s topic is The Friendly Fat Guide: Choosing the Best Options for Your Plate.
Hechtman: Wednesday, November 18 @ 11 AM
Oak Park: Thursday, November 17 @ 12:30PM (at Teitel)
Meer: Wednesday November 18 @ 1PM
Snacks are provided, hope to see you there!
~ Elizabeth
By Elizabeth Freyre, RDN
EMAIL: efreyre@jslmi.org
PH: 248.234.2140
