Think Before You Eat: 15 Foods to Avoid with Diabetes

I'll be showing 1 of the 15 foods to avoid along with an healthier alternative recipe. Another of many great articles and recipes from one of my favorite web sites, Diabetic Living On Line.

Think Before You Eat: 15 Foods to Avoid with Diabetes

By Lori Brookhart-Schervish
These top food offenders contain high amounts of fat, sodium, carbohydrate, and calories that may increase your risk of high cholesterol, high blood pressure, heart disease, uncontrolled blood glucose, and weight gain. The good news is you can indulge in your favorite foods and still eat healthfully with our satisfying and delicious alternatives.

#5 Purchased Doughnuts and Baked Goods

Commercially made baked goods, such as muffins, pastries, and doughnuts, make our list of foods to avoid because of their high saturated fat content.

Not all baked goods are created equal, so be sure to check food labels and look for fat-free, sugar-free, and reduced-sugar varieties. However, the best way to control what you eat is to make it yourself.

Here are some tested recipes that taste great and help you stick to your meal plan:

Three-B (Buckwheat, Blueberry, and Butternut) Muffins

The buckwheat flour gives these muffins a fiber boost while the blueberries and butternut squash crank up the vitamins and phytonutrients.

Tip: Freeze the muffins and a warm snack is only a 1-minute microwave reheating away.

Nonstick cooking spray
1-1/3     cups all-purpose flour
3/4     cup buckwheat flour
1/4     to 1/3 cup sugar
1-1/2     teaspoon baking powder
1     teaspoon ground cinnamon
1/2     teaspoon baking soda
1/2     teaspoon salt
2      eggs, slightly beaten
1     cup mashed cooked butternut squash
1/2     cup fat-free milk
2     tablespoons cooking oil
1/2     teaspoon finely shredded orange peel
1/4     cup orange juice
3/4     cup fresh or frozen blueberries
     Rolled oats

1. Spray twelve 2-1/2-inch muffin cups with nonstick spray or line with paper bake cups; set pan aside. Combine the all-purpose flour, buckwheat flour, sugar, baking powder, cinnamon, baking soda, and salt in a medium mixing bowl. Make a well in the center of flour mixture; set aside.

2. Combine the eggs, squash, milk, oil, orange peel, and orange juice in a separate mixing bowl. Add the egg mixture all at once to the flour mixture. Stir just until moistened (batter should be lumpy). Fold in blueberries.

3. Preheat oven to 400 degree F. Spoon batter into the prepared muffin cups, filling each almost full. Sprinkle with oats. Bake for 15 to 20 minutes or until the muffins are light brown. Cool in muffin cups on wire rack for 5 minutes. Remove from muffin cups; serve warm. Makes 12 muffins.

Nutrition Facts Per Serving:

    * Servings: 12 muffins.
    * Calories137
    * Total Fat (g)4
    * Saturated Fat (g)1
    * Monounsaturated Fat (g)1
    * Cholesterol (mg)36
    * Sodium (mg)217
    * Carbohydrate (g)23
    * Total Sugar (g)6
    * Fiber (g)2
    * Protein (g)4
    * Vitamin C (DV%)10
    * Calcium (DV%)6
    * Iron (DV%)7
      Diabetic Exchanges
    * Starch (d.e.)1
    * Fruit (d.e.).5
    * Fat (d.e.).5

http://www.diabeticlivingonline.com/food-to-eat/nutrition/foods-to-avoid-with-diabetes/?page=6