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VOL. 38 | NO. 18 | Friday, May 2, 2014
Wide variety of fruit choices for diabetics
The Easter Bunny has come and gone for another year. I hope all of you had as wonderful an Easter as my family and I did.
There were a lot of us that got together and enjoyed each other’s laughter and orneriness. There were some that live too far away, but they were missed. I suppose we’ll be making a trip soon to visit with them and try to make up for lost time.
Those of us who gathered had a great time eating, of course. As always, there was plenty of food to go around, make a run for seconds and still have leftovers to share with the “take-homes.”
Leftovers are always so good, not only because are they’re tasty but they also bring back the memory of the gathering you shared. Maybe that is what makes them so good.
Now that hubby has been diagnosed with type 2 diabetes, he’s always very conscientious of what he’s eating. On a recent vacation trip, he learned that even though you might be away from the daily grind of work, on vacation, out-to-eat or at a family gathering, diabetes travels with you. It doesn’t stay at home just because you are having fun somewhere else.
However, over our weekend of celebrations (we also had a birthday to celebrate), he was very careful about what he ate and did a great job of staying on track with his sugar.
The recipe I have today is a wonderful recipe for diabetics or for those just watching their weight. It will make a great evening meal for either reason. If you add a salad or a bowl of fresh fruit along side of it, you can’t go wrong.
Southwestern Cherry-Oat Chicken Sandwich
2 tablespoons of lite mayonnaise
1/2 teaspoon of diced, canned Chipotle Chile peppers in Adobo sauce
Splenda equivalent to 1/2 teaspoon of sugar
1/2 teaspoon of freshly squeezed lime
2 skinless, boneless chicken breast halves
1/3 cup of plain, fat-free Greek Yogurt
1/2 cup of whole wheat bread crumbs
1/3 cup of regular rolled oats
1/4 cup of diced, dried cherries
Oroweat Wheat Sandwich thins, or similar substitute
lettuce leaves
sliced tomato
8 slices of low sodium, less-fat bacon
Preheat the oven to 425 degrees. Line a baking sheet with foil and then spray the foil with non-stick cooking spray. Set aside.
In a small bowl, mix the mayonnaise, Chipotle peppers, Splenda, and lime juice. Set aside for later use.
In a shallow dish, combine the yogurt and one tablespoon of water. In another shallow dish, combine the breadcrumbs, oats, and cherries.
Pound the chicken breasts to tenderize and slightly flatten them. Dip them in yogurt and water, coating well, and then dip them into breadcrumb mixture. Place them on the pan you prepared and bake for 18-20 minutes, or until the chicken is no longer pink and the outside is crispy and browned. Remove from oven.
To prepare sandwiches, spread the mayonnaise mixture on the bread slices, and then add the lettuce, tomato, and bacon.
If you’re diabetic, one sandwich (one piece of chicken, one sandwich thin, one lettuce leaf, one slice of tomato, and two slices of bacon) equals about 359 calories, nine grams of total fat (including two grams of saturated fat), 80 mg of cholesterol, 570 mg of sodium, 35 grams of carbohydrates (including seven grams of fiber and eight grams of sugars), and 36 grams of protein. Exchanges: 0.5 fruit, 1.5 starch, 4.5 lean meat, 1 fat.
Choosing fruit for a diabetic diet doesn’t have to be confusing since most fruits are safe for diabetics when consumed in reasonable serving sizes.
The glycemic index of a fruit is based on the amount of simple carbs (fructose and glucose) comparative to the amount of complex carbs (chains of simple sugars, fiber, and starch) and other nutrients. Fruits with high glucose content spike blood sugar levels more quickly.
The following fruits have been determined by the American Diabetes Association to be safe for diabetics. Fresh, frozen or canned packed in natural juice without added sugar is best.
Apples, apricots, and pears: All are high in pectin, which may help reduce insulin levels, and high in fiber, making them an excellent fruit selection for a diabetic. Fresh apples are best. Dink apple juice in moderation, as it has been stripped of much of the fiber, which keeps the glycemic index low.
Blueberries, blackberries, raspberries and strawberries: The glycemic index of berries is so minimal, it’s almost impossible to measure. So grab a handful and enjoy!
Cantaloupe, honeydew melon and watermelon: The amount of fiber in melons counterbalances their sweet, succulent taste. Just be cautious of eating melons that are over-ripe, as they’ll be slightly higher in natural sugar.
Cherries and grapes: Both are low on the GI Index because both are generally eaten with the skin, making them higher in fiber, which lowers the impact on your blood sugar.
Kiwi: Naturally high in fiber and very low on the GI scale. It’s an ideal diabetic fruit.
Nectarines, plums, oranges, grapefruit and tangerines: These are good choices for diabetics due to their high fiber content. The acidity of citrus fruits also seems to cause them to be digested more slowly.
Note: If you have a problem with a fruit that’s generally considered healthy for diabetics, do not eat it, no matter what anyone might say.