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Diabetes Food and Exercise: Part 1

Updated on September 9, 2012

Food and diabetes

I have Type II, non-insulin dependent diabetes. My father and his father both had Type II diabetes. I was first diagnosed about 16 years ago. I knew because of the family history that it was a possibility and I knew about diet and exercise. I did not take it seriously enough.

My attitude changed some years back and the older that I get the more I keep looking for ways to reduce the negative impact of diabetes on my Life.

I power walk three times per walk and walking is a regular part of my routine. I have been overweight for some years now. Various diets helped me shed pounds but they came back on. So I decided to not diet but make some deeper changes into what I eat.

I enjoy food and enjoy cooking so this seemed like an opportunity to combine these two pleasures into a get healthy, get happy and shed some pounds lifestyle.

The recipes that I have published are all a part of this new approach. I do not eat rice very often but still feel that it can play an important role in my food choices.

I have set peanut butter aside because I just like it too much. I make hummus, both from scratch and from a box when I do not have the time. Having foods on hand that you can munch on makes all the difference.

I do not sit down to three big meals a day but break that down into six smaller meals. Breakfast is still the most important meal of the day because if you do not get off to a great start then your day will drag. Coffee, no milk, no sugar in the morning is vital. We drink fair trade coffee that we can from a local church.

Morning Breakfast Smoothie;


6 ice cubes

2 bananas

A handful blueberries or other seasonal berry

2 tablespoons plain yogurt

Pinch cinnamon

Place all ingredients in blender and blend until smooth. Pour into glass and enjoy.

I drink very little fruit juice but do have at least two pieces of fruit per day, usually, a banana for the potassium and because they taste great and either an apple, plum or pear.

I eat a wide range of vegetables. One of my favorites is brussel sprouts. I have made meals of brussel spouts and green beans with a fine tomato sauce poured over them.

This is one of the reasons why I make extra sauce. Steam the sprouts and beans put in bowl, heat sauce on pour over vegetables. You can add a bit of shredded mozzarella cheese.

You do not have to limit yourself to a bland diet simply because you are diabetic. There is much that you can eat and enjoy. Over the next while my hubpages well explore the world of delicious dining that you may tuck into without worry. This will include main courses, snacks and of course desserts.

Food is meant to be fun not a punishment or a trial.

Fresh Vegetables

Fresh from the yard
Fresh from the yard | Source


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  • Bob Ewing profile image

    Bob Ewing 9 years ago from New Brunswick

    There is nothing wrong with peanut butter in moderation, I simply eat too much and the only way to reduce my consumption was to go cold turkey, so to speak.

  • profile image

    Betina 9 years ago

    What's wrong with eating peanut butter ? I eat Smart Balance peanut butter almost every day. My doctor says I have the evil ,nasty, embarrassing, and disgusting D. I am on 2 meds Januvia 50mg and Amaryl 1mg. I refuse to believe I have this evil thing therefore have never used my monitor to check my BG. In the hospital my BG ran between 104 and 179 and my A1C was 7.7. I know I will die from this but I also have a heart that only works at 27 % so one way or another I'm going to die sooner rather than later. I cry all the time and I'm on strong antidepressants. Now back to my question...what's wrong with eating peanut butter ? Thanks Betina

  • profile image

    Jess 9 years ago

    Could anyone please tell me the value of green bannanas..are they better than ripe bannanas? or should they be avoided..

  • Bob Ewing profile image

    Bob Ewing 10 years ago from New Brunswick

    Thanks Rachel, I just added a new recipe today.

  • profile image

    Rachel Reese 10 years ago

    Hi Bob,

    Seems like you're making all the right choices in your life. Carry on and your body will thank you for it. Keep the recipes coming.

  • Bob Ewing profile image

    Bob Ewing 10 years ago from New Brunswick

    Thanks for the stevia tip. I try to avoid supplements when i can. I am not that concerned about the carbs in bananas. I pay attention to my carb intake overall.

  • profile image

    markus 10 years ago

    maybe you could use a potassium supplement.and so many foods have potassium check this list... including berries, milk, nuts etc.

    i had nothing to use but banana for my yogurt this morning so i used 1/3 of one cut up in small pieces... sure tasted good. but bananas are pretty high in carbs and berries would be my first choice because they are low in carbs. green bananas have less sugar than green but green seem to be starchier.

    if you still are going to use bananas you might try freezing them w/o the skin put them in a plastic bag in freezer your smoothie will be even creamier... if you do you may decide to hold the ice cubes.

    when you order stevia make sure you don't get one that is supplemented with lactose... sometimes they add that to cut your cost.

  • Bob Ewing profile image

    Bob Ewing 10 years ago from New Brunswick

    I live in a small city and may need to use mail order to buy stevia. The morning smoothie or breakfast drink is for two. I use bananas for the potassium.

  • profile image

    markus 10 years ago

    i had to give up buying peanut butter too... such a draw.Stevia, trader joes has it, whole foods has it in bulk.two bananas is a lot of carbs. in my breakfast yogurt i just use a few berries, some stevia and lots of nuts.

  • Bob Ewing profile image

    Bob Ewing 10 years ago from New Brunswick

    Stevia is a good alternative but i can't find it anywhere.

  • profile image

    Ron 10 years ago

    Thanks Bob! Keep it coming. My history and experience w/type2 is much like yours. I also put aside pnut butter and also have stopped buying cheese, butter and mayo for the same reason. I do buy sprouted grain bread and an occassional sugar free dark chocolate bar (Trader Joe's). I use way too much Equal and am looking for an alternative, maybe stevia. Potato chips are my downfall! Sometimes can't resist them. LOL