Diabetics,
eat these carbs!
Today, I'm going to suggest you to eat
these carbs. You heard me right, I said
eat carbs. Hi everyone! I'm Doctor Ahmet Ergin.
I'm an endocrinologist and a certified
diabetes educator. If you think that not eating
any carb at all, including the healthy
ones cures the diabetes, well, that video
is not for you.
People have developed such a hate for
carbs and if you're diabetic you may
have been told to avoid carbs altogether,
but the truth is
choosing the good carbs can actually
help you manage your diabetes
and provide you
with the energy you need to concur your
all day, minus any blood sugar spikes if
you have diabetes. Yes, you do need to
watch your carbohydrates. The wrong type
of carbs can cause blood sugar spikes
and over time will lead to diabetes
related complications. But wait a second,
you do not have to give up on carbs
completely. You just need to make sure to
choose the right ones. Let's talk about
my suggestions. For the good carb choices
for you. Stay tuned for my last
suggestion, it's definitely
not one you would be expecting.
Number one: lentils. As you may have heard
me say in previous videos I absolutely
love lentils. Lentils provide protein,
carbs and fiber and iron. All in one.
Now, lentils contain about 20 grams of
carbs per half a cup of serving, and
lentils are very versatile, and can be
used in many recipes.
Not to mention that they are good for
your heart.
Lentils work super well in salads too,
with some cucumber, some dill, tomato and
feta cheese, you're in the heaven.
Add some lemon juice and olive oil.
Remember that and you're in a tasty meal.
Number two: sweet potatoes
Well, sweet potatoes are sweet, aren't they?
Everybody loves them. They are not
only delicious, but they are filled with
fiber and vitamin A.
Potatoes are not as easy on your blood sugar, so,
but this one, the sweet potaotes, they cause
a less significant blood sugar spike.
My tip is to leave the skin on for extra
fiber as well as for nutrients, and keep
the portion size in control. Many people
do not realize that the skins on the
fruits and vegetables contain a
significant source of nutrients. Also one
medium sweet potato with the skin
contains around 26 grams of carbs,
remember.
Number three is the oats. Oats are rich
in fiber, which is slowly digested,
absorbed slowly,
causing less blood sugar spikes for sure,
Oats also help to control, lower
cholesterol and they're excellent for
your heart health.
As a diabetic you should be focusing on
heart health, as that's the number one
killer for people with diabetes is
unfortunately, as you know, heart disease.
Now, be careful what you add to these
oats though. Because, increasing or adding
more carbs and extra fruits and stuff
like that can definitely spike your
blood sugar. It can be very unnecessary.
So, you can find hundreds of low sugar
oat recipes online,
and you can scroll for hours and hours
on pinterest finding some amazing
recipes. If you don't like oats, you will
end up liking them. They're around 21
grams of carbohydrates per three-quarter
for a cup of serving. Number four is
quinoa. I love quinoa. Quinoa is high in
fiber and protein and other nutrients.
It's has relatively low impact on your
blood sugar. It is extremely versatile
and can be a replacement for your rice
and pasta. Try, you'll see the difference.
Number five, pumpkin. As we are entering
the fall season, you will see pumpkin
literally everywhere. And now I'm not
talking about the pumpkin spice lattes
loaded with sugar that you get on stuff
from Starbucks, okay? I'm talking about
the actual pumpkin. It's not just a
decoration to be carved for halloween or
for a Starbucks menu item. Pumpkin is
actually amazing.
While it is a starchy vegetable, we accept
that, it has fewer carbs than all of the
other starchy vegetables, plus it is
packed with vitamin A which is great for
your eyes and antioxidants. A half cup of
pureed pumpkin contains only 10 grams of
carbohydrates plus fiber which can help
regulate your blood sugar levels. Instead
of thinking pumpkin is something sweet.
Try making pumpkin as a side dish by
sauteing with some olive oil
salt and pepper and with some fresh sage,
or simply just add on top of a smoothie.
Number six in my list is yogurt. Well as
you know I'm Turkish and we put yogurt
on pretty much everything. Yogurt is a superstar
in the dairy department for us. Yogurt
provides not only protein and calcium,
but also vitamin D. Something, many people
especially after a certain age, will
definitely need especially with diabetes.
Some research suggests that actually
eating yogurt may help prevent the
diabetes and help blood sugar regulation.
One large study actually showed that
eating yogurt more than four times a
week was associated with a 24%
lower risk of developing type 2 diabetes.
If you are going to eat yogurt, stick to
plain yogurt, made without any added
sugars. You can sweeten it typically by
adding some Splenda or some low carb
berries, such as blackberries, blueberries
and so on. There are about 17 grams per
one cup of plain low-fat yogurt. Here's a
quick little recipe for you. You can
spread some yogurt onto a parchment
paper, slice some berries, and you can
even try and add some flakes of dark
chocolate, and freeze. After it is frozen
break into pieces and enjoy. Number seven,
pancakes and waffles. Just kidding. Not
any pancake. My family loves
Kodiak pancake and waffle mix. This video
is not sponsored, but I figured I would
add this to the list for fun. Because my
18 month old son absolutely loves these waffles.
Now, Kodiak makes a low carb-conscious
mix. What I love about it is the
ingredients are super straightforward
and as serving has only 15 grams of
carbs and 14 gram of protein. I have to
be honest, by themselves the pancakes or
waffles, depending on what you decide to
make, can be a little bland. My wife adds
ground nutmeg, some clove
and cinnamon for some fall flavor.
Remember, spices add no additional
carbs. So, season liberally. You can also
go ahead and add some Splenda or Stevia into
the mix for some sweetness. If you need
to have something on top of a waffle or
pancake, choose a sugar-free syrup or use
something more natural like a tidbit of
honey or agave nectar. Just be
mindful of how much you're drizzling on
top, because it can be a little excessive.
You can use this mix to make not only
waffles and pancakes, but also muffins,
too. Imagine the possibilities, guys. I'm
salivating just thinking about them.
I have included a link in the description
below for the carb conscious mix of
Kardiak. I hope you enjoyed this video,
guys. Be sure to share like and subscribe
to my channel. Also, let me know what you
think and share any thoughts you may
have for the community. And see you in
the next video.
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