SENTIENT TIMES October/November 2002

Foods that Help Diabetics

By Rebecca Wood

There are many natural foods that reduce the impact of diabetes. Attention to diet and lifestyle has a profound effect upon non-insulin dependent (type II or adult onset) diabetes. Diabetes, or high blood sugar, is a condition in which the body chronically has difficulty moving sugar from the bloodstream to the cells. Hypoglycemia, oftentimes a precursor of diabetes, occurs when there’s not enough sugar in the blood. Diet can help stabilize blood sugar and avoid the unhealthy lows and highs of these two conditions.

Consider what contributes to emotional, mental and physical balance in your life and make necessary adjustments to support that balance. This includes eating regular and moderate-sized meals and not skipping meals. Enjoy adequate sleep and regular, moderate exercise.

Quality protein, unrefined grains and beans and an abundance of whole veget-ables support stable blood sugar. The key is whole. Here’s why: The fiber in a whole carrot, bean or grain helps stabilize blood sugar because it takes longer to digest, enabling its nutrients to slowly (rather than quickly) enter the bloodstream. If the carrot is juiced, its sugars speedily enter the bloodstream and create a rapid upswing of sugar, which stresses pancreatic function. It’s the same with beans and grains. This is why a glass of soy milk is less filling than a bean burrito, or, why a bowl of Cheerios is less substantial than a bowl of oatmeal.

Foods to avoid include alcohol, caffeine, sugar and refined grains. In addition, it is better to favor whole fruits rather than juice.

The following foods specifically help regulate blood sugar and therefore are good for people with hypoglycemia and diabetes.

Bitter Melon. Available in Asian and Farmer’s markets and in a supplement form, bitter melon is technically a summer squash rather than a melon. Its lumpy, ridged skin and flesh are the color of pale jade and it’s similar in size and shape to a cucumber. Bitter melon is a traditional diabetic remedy throughout the Far East. In clinical tests, bitter melon inhibits glucose absorption, increases insulin flow and has insulin-like effects.

Fenugreek. A popular spice throughout the Middle East and India this legume is smaller than a grain of wheat, mustard yellow in color and oddly shaped. It helps regulate sugar levels of non-insulin-dependent diabetics. Enjoy fenugreek as a tea, a spice (it’s a common ingredient in curry) or sprout it and substitute for alfalfa sprouts in salads and sandwiches.

Stevia. This South American herb is 30 times sweeter than sugar and helps regulate blood sugar and blood pressure. Stevia also suppresses dental bacteria and reduces mental and physical fatigue. I find stevia easiest to use as a beverage sweetener. It’s available in natural food stores in numerous forms: as a cut herb, in leaf form, as a liquid extract and blended with other sweeteners.

Sunflower Family Roots. Included are the roots of burdock, chicory, dandelion, Jerusalem artichoke, salsify and scorzonera which contain inulin, a natural fructose that helps diabetics lower their blood sugar. Burdock and Jerusalem artichokes are available in the produce section of most natural food stores. Burdock, chicory and dandelion are available as dried herbs. Salsify and scorzonera are occasionally available with imported produce or may be grown in your garden. And, in temperate regions you may forage chicory, dandelion, Jerusalem artichokes and salsify root.

Onion Family. Members include onions, garlic, scallions and leeks. All onion family members help regulate blood sugar.

Dandelions, Currants and Pine Nuts

Most cooks tame dandelions’ assertive flavor by blanching, as below, or wilting them with a hot vinaigrette. However, some people—I, for one—enjoy their bold, raw flavor and toss them into garden salads. If dandelion greens are new to you, then the recipe below is an especially tasty way to meet them. Commercial dandelion greens are available year round in most well supplied produce departments. When foraging, select leaves from plants that have not yet blossomed. Once the plant blooms its greens are exceedingly bitter. You’ll find such immature plants throughout their long growing cycle. Take care not to gather dandelions from chemically adulterated soil or near busy roadways.
1/4 cup currants
1 bunch/lb dandelion greens, washed
2 cloves garlic, peeled and pressed
2 tablespoons extra virgin olive oil
1/4 cup pine nuts
Plump the currants in warm water to cover for 10 minutes. Then drain. Blanch the dandelions in a large pot of rapidly boiling water for 10 seconds or until their color turns a deeper green and they’re slightly softened. In a colander, drain and gently press out excess water. Set aside. In a large sauté pan over medium heat, sauté the garlic in the olive oil until golden but not browned, about 2 minutes. Remove and discard the garlic. Sauté the currants and pine nuts in the garlic oil for about one minute. Stir in the dandelions and sauté about 3 minutes, stirring constantly. Season to taste with sea salt and freshly ground pepper. Serves 4.

Rebecca Wood, winner of both the Julia Child and James Beard Cook Book Awards, has taught and written about healthy cooking since 1970. Rebecca integrates the culinary wisdom of traditional medical systems to help people implement a healing diet. Visit her Healing with Food page www.RebeccaWood.com, or call for her next class (541) 552-0432.

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