Diabetic Recipe for Controlling Blood Glucose Levels

controlling-blood-glucose-levelsWhether you have been diagnosed with insulin resistance or type 2 diabetes mellitus (T2DM), controlling blood glucose levels becomes the primary focus to ensure you avoid any long term damage to the small and large blood vessels of the heart, brain and legs. By controlling blood glucose levels you will reduce your risk of developing any secondary complications including loss of sensation/control in the limbs (peripheral neuropathy), kidney damage (nephropathy), eye damage (retinopathy) and heart and blood vessel damage leading to cardiovascular disease.

Part of managing your insulin resistance or diabetes involves regularly checking your blood glucose levels. Normal fasted blood glucose ranges from 3.0 to 5.5 mmol/L and a fasted reading of greater than 6 mmol/L is considered high. Frequency of self testing will differ between individuals and frequency of meals. Blood glucose testing should be done more frequently if you are affected by any of the following: sick or stressed, engage in less or more physical activity, change your normal routine and eating times, adjustments to your insulin or medication, experience symptoms of hypoglycaemia or hyperglycaemia, night sweats or morning headaches and females planning for pregnancy.

You are most susceptible to developing type 2 diabetes if you have any of the following risk factors:

  • Weight – increased fatty tissue linked with insulin resistance
  • Inactivity – require use of glucose for regulation and uptake
  • Family history – risk increase if parent or sibling is diagnosed
  • Race – certain races are at higher risk of developing T2DM
  • Age – risk increases with age due to the effects of ageing
  • Gestational diabetes – increased risk of developing T2DM
  • Polycystic ovary syndrome – known to increase risk of T2DM
  • High blood pressure – >140/90mmHg increases risk of T2DM
  • High cholesterol & triglycerides – low levels of high density lipoprotein

Controlling Blood Glucose Levels

High blood sugar starts to develop when levels reach more than 7 mmol/L in a fasted state. Some common symptoms include: sudden/excessive fatigue, severe headaches, blurry vision, increased urination, abdominal pain, nausea, dry mouth and confusion. If your levels are only slightly elevated your doctor may recommend a more holistic treatment approach focusing on dietary modification and exercise intervention. The exercise and diabetes factsheet lists some guidelines for the type of exercise and duration that should be implemented to help manage type 2 diabetes. In cases where blood glucose levels are uncontrollably elevated, your doctor will implement any relevant testing and may prescribed oral medication or insulin to regain control of your glucose levels.

Low Carb Recipe for Controlling Glucose Levels

These flavourful chicken skewers are lean and you can add any vegetable to them. The recipe is super low in carbohydrate, which will ensure you avoid any dangerous elevation in your blood glucose levels. Eating the right type and quantity of carbohydrate plays a crucial role in the regulation of blood glucose.

Ingredientscontrolling-blood-glucose-levels

  • 2 tablespoons of coconut oil
  • Juice of 1 lemon
  • 2 cloves of garlic
  • 2 teaspoons fennel seeds, crushed
  • 1/2 teaspoon red chili flakes
  • 1 tablespoon fresh oregano
  • 1 tablespoon balsamic vinegar
  • 500 grams boneless chicken breast
  • Salad leaves of choice

Method

  1. Combine oil, lemon, juice, garlic, fennel seeds, red chili flakes, oregano and vinegar in a medium bowl and put into a large tightly sealed plastic bag. Marinate at least 15 minute room temperature or overnight in the refrigerator for best result.
  2. Thread the chicken cubes on skewers, either along or with chunks of your favourite vegetables such as red onion, red pepper or zucchini.
  3. Preheat grill to medium-high heat and place on grill plate. Cook under direct heat (with the grill closed) for 10-12 minutes, turning occasionally, until cooked through and crusted on the outside.

For more delicious diabetic recipe ideas visit www.diabetesnsw.com.au