Nutrition by Brooke

A Breakfast Muffin that Won’t Raise Your Blood Sugar

There are many diets that have been shown to be effective for people with diabetes. There really isn’t only one diet we all must follow. The right diet for you consists of three things: food that is good for your body, food that you enjoy, and food which allows you to achieve good blood sugar levels the majority of the time. It’s really up to you to figure out what you prefer and what works best for your life and your diabetes.

There is no set definition of how many carbs are included in a ‘low-carb’ diet. At the most extreme, that could mean eating under 30 grams of carbohydrate for the entire day. A more moderate approach, and the one I suggest and personally follow, is to keep carbs under 30-ish grams at every sitting. The less carbs you eat at any particular time, the less chance you have of having a high blood sugar after you eat. So that could mean 100 grams per day, as long as you split it up throughout the day. (There is a 90/10 rule: follow this rules 90% of the time and give your self 10% leeway. Like on your birthday!)

Eating more whole foods and less high-carb, processed foods is good for improving overall health and preventing today’s most common diseases. Whole foods are foods that you can imagine growing or coming straight from nature: vegetables, fish, chicken, nuts/seeds, beans, fruit (although this one in moderation and preferably lower glycemic fruits, like apples and berries). Whole foods retain their fiber, which is good for our blood sugar levels, as well as contain the whole portfolio of beneficial phytochemicals and nutrients.

Here is a recipe my clients enjoy as a breakfast, snack and dessert!

Put into a standard size coffee cup:
● 1/4 cup ground flax seeds
● 1 tsp cinnamon
● 1/2 tsp baking powder
….mix together in a coffee cup. Then add:
● 1-3 tsp melted butter or coconut oil
● 1 tsp vanilla
● 1 egg
● sweetener of your choice. The only one I recommend is organic stevia.
….mix it all up
Optional extra ingredients:
– 1-2 Tbsp small banana chunks (which make it super creamy & delicious)
– a few blueberries or chopped strawberries
– chopped nuts
– raw cacao powder (or cocoa powder) and a few banana chunks, with nuts and/or chocolate chips
– add a tablespoon of raw cacao powder and a spoonful of ground
coffee for a mocha effect
– add shredded carrots to the dough, and then top the cooked muffin w/
whipped cream cheese to make it taste like carrot cake

Microwave for 45-60 seconds. Be sure not to overcook it because otherwise it will be too dry so experiment with timing since all microwaves are different. If you have more time, to retain more nutrient content, cook in the oven at 425 for 12 minutes (experiment with that timing so it’s not too
dry). Due to very high fiber content, be sure to drink 8oz water/tea with the muffin.


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