Wondering if alcohol is off limits with diabetes? Research has shown that there can be some health benefits such as reducing risk for heart disease. But, there are also risks. Drinking alcohol can cause a drop in blood glucose because alcohol blocks the production of glucose in the liver. (The liver contains “emergency stores” of glucose to raise your blood sugar if it drops too low.) Once the liver’s stores of glucose are used up, a person who has drank a lot of alcohol can’t make more right away, and that can lead to dangerously low blood glucose or even death.
Also, alcohol is processed by your liver, which is responsible for removing toxins (like alcohol or drugs) and processing medication, so if you are taking other pills, drinking too much alcohol can cause damage to your liver. If you have any questions about whether alcohol is safe for you, check with your doctor. People with diabetes need to use the same guidelines as those without diabetes if they choose to drink:
*One drink is equal to a 12 oz beer, 5 oz glass of wine or 1 ½ oz distilled spirits (vodka, whiskey, gin, etc.).
Alcohol can cause hypoglycemia shortly after drinking and for up to 24 hours after drinking. If you are going to drink alcohol, check your blood glucose:
Be sure your blood glucose is at a safe level – between 100 and 140 mg/dL before you go to sleep. If your blood glucose is low, eat something to raise it and be sure to check again before you go to sleep, and again over night to be sure it’s not dropping too low.
The symptoms of too much alcohol and hypoglycemia can be similar – feeling sleepy, dizzy and confused. The one way to get the help you need is to always wear an I.D. that says “I have diabetes.” Also, be sure that your family and friends know to be aware of your symptoms of hypoglycemia and what to do.
Wondering if adding a glass of wine or beer might help lower your blood glucose if it is high? The effects of alcohol can be unpredictable and it is not recommended as a treatment for high blood glucose. The risks likely outweigh any benefit that may be seen in blood glucose alone.
Adapted from the book Diabetes Meal Planning Made Easy, 4th Edition, written by Hope S. Warshaw, MMSc, RD, CDE, a nationally recognized expert on healthy eating and diabetes.
Not only are apples extremely alkalizing, but they have anti-inflammatory and immune-boosting properties as well. This abundant fruit is readily available in the fall and can be added to just about every meal. Add them to your breakfast juice, cut up into a salad for lunch, or dip into nut butter for a delicious snack!
High in A, C, K, & B-complex vitamins, this fall food is packed with many minerals and phytonutrients! Calcium, magnesium, iron, selenium, and zinc — to name a few. These nutrients can help arm our immune systems to combat viruses, bacteria, and help us with our psoriatic disease. Try eating it raw and cooked to ensure your body receives all the wonderful benefits of this green veggie!
Did you know that brussels sprouts are a great source of omega-3 fatty acids? Omega-3’s are extremely helpful when it comes to fighting autoimmune conditions. These small green powerhouses also include phytonutrients, vitamins C, A, E, and K, and minerals such as calcium, iron, and manganese. Try roasting at 400 degrees, with a little extra virgin olive oil, pink Himalayan salt, pepper, and garlic, until browned and crunchy!
High in vitamins C, K, and B-complex, this cruciferous vegetable is excellent for supporting our immune system. High in protein, it’s also a great source of omega-3s. Cauliflower can be used in numerous ways. In addition to being steamed, sautéed, grilled, or roasted, you can chop up raw cauliflower into a rice-like texture to use in nori rolls or as a rice substitute in recipes!
A well-known diuretic, celery is wonderful at flushing out toxins from our body. It is high in vitamin A, magnesium, and iron and has strong anti-inflammatory properties. It helps calm our nervous systems and allows our immune systems to do their jobs efficiently. Eat it raw or start your day with fresh celery juice.
Not only is cabbage inexpensive, but it’s also a great source of vitamins K, C, and B6. Calcium, choline, phosphorus, selenium, iron, pantothenic acid, protein, niacin, folate, copper — this food is chocked full of nutrients and minerals! Roast it, throw it in a nice fall stew, or eat it raw.
Did you know that figs are one of the highest sources of calcium easily digested, assimilated, and absorbed into our bodies? Figs are wonderful at providing our bodies with energy to keep them going. They also help repair and restore many of our bodies’ systems — including the immune system!
When we think of healthy food, we tend to think of kale. And it’s no secret why! It’s a nutrient-packed powerhouse containing omega-3 fatty acids, chlorophyll, amino acids, vitamins A, C, E, K, B-complex, and minerals such as iron, magnesium, copper, and potassium. It has incredible healing and rejuvenating properties. Try to eat it raw to obtain the most nutrients, but it’s also delicious sautéed in vegetable broth, lightly seasoned with your favorite herbs and spices!
This anti-inflammatory fruit is called the “gift of the gods” for good reason! Pears contain several anti-cancer properties, the ability to improve insulin sensitivity and contain a great source of iodine, which helps maintain a balanced metabolism. They’re rich in vitamins A, C, E, and alkaline minerals folic acid, niacin, copper, and boron. Bite right into one, add them to your salads, or cook them in your favorite fall dish.
Pumpkins are packed with vitamins A, C, E, B — vitamins such as folates, niacin, thiamin, and pantothenic acid and minerals like calcium, copper, potassium, and phosphorus. This fruit (yes, it’s a fruit!) not only has immune-boosting properties, but also contains several anti-aging benefits as well. Next time you need to replenish and balance your electrolytes, reach for some pumpkin. Roast your pumpkin and add it to a salad, puree it and make a smoothie, or add it to a warming stew.
Varieties of winter squash include butternut, acorn, delicata, kabocha, kuri, buttercup, spaghetti, hubbard, golden nugget, and sweet dumpling. Each can be used differently but all are very easy to digest. These are also high in vitamins (A, E, C, B-complex, and beta carotene, iron, zinc, copper, calcium, and potassium) which are beneficial to immune and nervous systems. Instead of pasta, roast a spaghetti squash and use as “noodles.” Roast butternut squash to make an alternative to mashed potatoes, or make a sweet dessert by sweetening with maple syrup and cinnamon!
Net Carbs per serving – 5.25g
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