Nine Essential Strategies for Better Blood Sugar Management
Blood sugar provides the fuel that powers our bodies, and in order to function at our best, it’s important that the fuel is delivered at a steady pace. Managing your blood sugar level is a complicated process, but here’s a simplified version of how it works.
It begins with carbohydrates, that muffin, sweet potato, or apple you ate this morning is digested and converted to glucose (aka blood sugar). Once glucose enters the bloodstream, it signals the pancreas to release insulin, a hormone that directs fat and muscle cells to absorb the glucose and convert it into energy.
All day long, blood sugar levels rise and fall, and—for most of us—it’s not a problem, but for people who struggle to produce insulin, managing glucose is a challenge that can lead to serious problems. Without insulin, glucose stays in the blood, leading to hypoglycemia and a host of potentially dangerous health issues, including eye damage, high blood pressure, heart disease, and kidney and nerve damage. Keeping blood sugar levels stable is not only critical for those with diabetes but is also important for overall health.
Here are some ways to keep blood glucose at a healthy level.
Combine Macronutrients
Combining carbohydrates with protein or fat can help slow digestion and buffer blood sugar spikes. According to a study published in The Journal of Nutrition, when protein or fat is added to pure glucose, blood sugar responses significantly decrease. Further findings have reported protein and fat independently provide this effect. Good combinations include an apple and peanut butter, vegetables and hummus, and yogurt with nuts and fruit.
Drink More Water
Staying hydrated is essential to maintaining proper blood glucose levels. When dehydrated, the sugars in the blood are more concentrated, thus blood glucose levels are higher. Keep a water bottle at your desk and in the car to remind you to drink up all day long.
Eat Like an Egyptian
Several studies have found that the Mediterranean Diet, with its focus on produce, good fats, and whole grains, lowered fasting glucose levels better than low-fat diets in individuals with type 2 diabetes. In addition, an 83 percent lower risk of diabetes has been found among those who closely follow a Mediterranean diet.
Embrace Complex Carbs
Whole grains, fresh vegetables, beans, and fruit, can help improve insulin sensitivity while providing more vitamins, minerals, and nutrients than simple carbohydrates like sugar and white flour. They also provide fiber, which slows digestion and the absorption of carbohydrates and can help delay the rise of blood sugar levels. A review study published in the Journal of the American Board of Family Medicine found an increase in dietary fiber positively impacted blood glucose levels in individuals with type 2 diabetes.
Exercise
Moving your body can boost your ability to manage blood sugar. Muscles soak up glucose during exercise to burn for energy. Studies have found performing brief spurts of high-intensity exercise improved blood glucose levels in people with diabetes, as well as healthy individuals for up to three days after the workout.
Get a Little Nutty
Research published in the Journal of the American Medical Association found a significant inverse association between the consumption of nuts and incidence of type 2 diabetes. It concluded that higher nut consumption may lower diabetes risk.
Go Big with Cinnamon
Although further research is needed, several small studies suggest that cinnamon may reduce insulin resistance. Studies have also suggested that cinnamon may block digestive enzymes that break down carbs in the small intestine.
Skip the Juice
Fresh fruits are loaded with fiber, antioxidants, and other beneficial nutrients, but juicing strips out the fiber and other blood sugar stabilizing compounds. What’s left is a glass of concentrated sugar and simple carbohydrates. Not the best thing for your blood sugar.
Start Smart
A study published in Diabetes Cares found that skipping breakfast resulted in 37 percent higher blood sugar levels at lunchtime, compared to when participants ate breakfast. Starting your day with a nutritious smoothie made from whole fruit, or a vegetable and egg scramble is a great way to stabilize blood sugar levels.
Illustration by Ekström Design
How to Read a Sun Basket Recipe
A recipe is a road map that can lead you to new and delicious destinations, but first you need to know how to read the signs. Here, we lay out the landmarks that can make the drive to dinner a smooth ride and help avoid kitchen gridlock along the way.
Diets
Paleo, Gluten-Free, Vegetarian, Vegan, Lean & Clean, Mediterranean, Pescatarian, and Diabetes-Friendly are a few of the specialty diets we serve in our meal plans and recipes.
Headnote
Sun Basket recipes are written to be as easy to read as our meals are to cook. Because we need to include instructions for 2 and 4 servings, alternate protein selections, and organic produce swaps, they also have a few quirks.
Total time range: XX to XX minutes (15-minute range to cover both 2 and 4 servings) These are calculated by our outside testers, all home cooks.
Serves 2 (or 4)
In Your Bag
- The ingredient lists
- In our printed recipes
- Do not include amounts,
- Largely because
- Supplies of organic produce
- Can be unpredictable.
- To replicate the recipe on your own,
- We share the approximate amounts
- For all ingredients except our signature sauces
- On the web
From your pantry
These are the basic pantry ingredients you’ll need to have on hand (typically kosher salt, freshly ground pepper, and olive or neutral oil such as vegetable oil).
Tools
Here’s where you’ll find a list of the tools you’ll need to prepare the recipe. We try to keep the number to a minimum. The lists may include bowls, pans, pots, and sometimes a sheet pan, colander, or food processor. They do not typically include basic hand tools such as measuring utensils, wooden spoons, and knives.
Nutrition
Every Sun Basket meal is developed to meet our own nutritional standards, as well as the requirements of our individual meal plans. These numbers are calculated by our registered dietitians using a third-party nutritional database. Sodium does not include pantry salt; for reference, ⅛ teaspoon kosher salt per serving averages 240mg (10% DV). Where the recipe instructions suggest a range of oil amounts such as 1 to 2 tablespoons, the nutrition accounts for the smaller amount.
Allergens
If a recipe includes any of the eight major food allergens identified by the FDA (crustacean shellfish, eggs, fish, milk, peanuts, tree nuts, wheat, soybeans) we’ll list them here. Please note: Sun Basket meals are prepared in facilities that handle all major food allergens and gluten. Due to the risk of cross-contamination, our meals are not suitable for people with severe intolerance to major allergens or gluten.
Prep + Cook
Wash produce before use (don’t skip this part!)
2-serving instructions (4-serving modifications in red)
1 Read the recipe first
Really. Do it. You’ll be surprised how taking a minute to read the recipe all the way through first, before you start cooking, can save you as much as 10 minutes in total cooking time.
2 Know the code
- Prep steps to get ingredients ready for cooking, such as chopping, measuring, and seasoning, are printed in blue text with bullet points.
Cook steps that involve a stovetop or oven are printed in black.
For both prep and cook steps, any ingredient in your bag is bolded; any ingredient we ask you to provide, such as salt, is not.
3 Do it your way
- If you prefer to have all your ingredients ready before you start cooking, you can do any or all of the blue prep steps first, “mise en place” style.
Any statement that begins with “while,” such as “While the pasta cooks, prepare the onions,” is a suggestion to help you cook more efficiently if you want. Feel free to disregard.
4 Share the fun
We write our recipes so that it’s easy to divide the steps among multiple cooks. Assign tasks by step.
5 Serve
The final step is generally written to help you match your food to our photo, but our recipes are also developed to be flexible: Serve the meal however you like!
Chef’s Tip or Ingredient IQ
These offer a little extra information about the recipe.
Market Watch
We sometimes encounter shortages of organic ingredients and need to make substitutions; Market Watch notes alert you to any changes required in prep.
Kids Can!
- Simple tasks even little kids can do, these follow a few guidelines:
- No sharp knives
- No cooking or use of heat
- No raw meat or eggs
- No spicy ingredients such as fresh chiles
Illustration by @boccaccinimeadows
Eight Tips to Get You Cooking Smarter and Faster Right Now
Sun Basket’s test kitchen team weighs in with their favorite fast cooking tips.
1. Challenge yourself
“Challenge yourself to multitask and see if you can cook more than one thing at a time,” says editorial director of recipes, Emily Kaiser Thelin. “Don’t sweat it if you don’t feel up to following our “while this cooks, do this” suggestions, but you might be surprised the things you can accomplish while the water boils and the sauce simmers.”
2. Clean as you go
“Don’t stack plates and utensils in the sink only to leave a pile for washing at the end of the meal (or the morning after),” says senior test kitchen coordinator Amy Offen-Reeves. “Have your dishwasher open and ready to load. Rinse everything immediately and then drop it straight into the open dishwasher. By the time the meal is over, your sink is empty.”
3. Go in hot
“The first thing I do when I’m ready to cook, is put my cast-iron pan on the stove over low heat,” says sous chef and food stylist Ali Ramee. “Starting in a hot pan cuts down on cooking time and ensures that dinner gets off to a sizzling start.”
4. Have fun
“Unless you’re in a hurry to feed a hangry hoard, take a minute to enjoy the process,” says deputy editorial director of recipes Teresa Karolewicz. “Put on some tunes, pour yourself a glass of wine, and have fun cooking dinner. It can be just as enjoyable to make something with your own hands as it is to sit down and eat it.”
5. Invest in a few good tools
“Mincing garlic and ginger or chopping onions by hand can take a lot of time,” says executive sous chef Jeremy Armstrong. “Using a Microplane to grate garlic and ginger and a box grater for onions are great time-savers.”
6. Pay attention to the process
“A 20-minute recipe offers 20 minutes of useful information you can apply to future cooking,” says executive R&D chef Alan Li. “Pay attention to what happens to vegetables as you cut, season, and cook them. Observe what happens to each ingredient in the pan and how they react to heat, water, oil, and salt. The more you learn each time you cook, the quicker everything becomes overall.”
7. Read the entire recipe first and plan accordingly
“I can’t stress this enough: reading the recipe first means you can figure out where the work needs to be done, like at the cutting board, on the stove, etc., and you can try to minimize your movement by getting as much done as possible at each ‘station’ before moving on,” says executive chef Justine Kelly. “Our recipes usually instruct you to prep some of the ingredients while others are cooking, but getting all of your vegetables ready first and focusing solely on the stove lets you pay more attention to the process itself.”
8. Start clean
“Take five minutes every morning to empty your dishwasher and clean your breakfast dishes,” says R&D sous chef Kate Langheim. “Starting with a clean kitchen sets you up for success, so that when you come home from work, you can get straight to cooking.”
Around the World with the Mediterranean Diet
Fresh sashimi, cauliflower, chickpeas, and coconut curry; Peruvian ceviche; and Oaxacan turkey mole—it may not be immediately obvious but these dishes are all part of the Mediterranean Diet. That’s because the Mediterranean Diet is not based on regional flavors, but on a broad range of ingredients. Fresh produce, good fats like nuts, seeds, and olive oil; beans, lentils, and whole grains, as well as seafood, lean meats, dairy, and eggs are all the foundation of what US News and World Reports ranked as the number one best diet for overall healthy eating in 2018. These ingredients are enjoyed all over the world, not just along the coast of Southern Europe, North Africa, and the Middle East.
That’s the beauty of the Mediterranean Diet. You can eat at your favorite restaurants and share meals with friends without signing up a for a lifetime of hummus and pasta. (Though that doesn’t sound all bad.) It’s not a short-term weight loss plan, but a way of eating that you can stick to for a lifetime, and with health benefits that go far beyond dropping a few pounds to include reduced risks of cancer, diabetes, and heart disease, better cognitive health and memory, and a longer life.
Sun Basket’s Director of Nutrition, Lindsey Kane put together a list of some of our favorite cuisines that are solidly Mediterranean, no matter where in the world they’re from.
Caribbean
Jamaican Jerk Tempeh with Sautéed Greens and Mango Salsa
Chinese
Sichuan Dan Dan Noodles with Pork and Kale
Indian
Zucchini and Potato Kofta Curry with Baby Greens Over Basmati Rice
Mexican
Tofu Mole Tacos with Apple Salad and Avocado
Southeast Asian
Saigon Chicken Vermicelli Bowls with Pickled Carrots and Nuoc Cham Dressing
Illustration by Ekström Design
The Very Best Way to Grill a Steak
Nothing quite says summer is here like a steak cooked on the grill, but if you haven’t turned on your barbecue since Labor Day, you might want a quick grilling refresher. Here, Sun Basket’s test kitchen team takes you through seven simple steps to grilling great steaks every time.
1. Preheat your grill
Turn all the burners on high and let the grill heat for 10 to 15 minutes before you start cooking. This will get you off to a sizzling start and the steak will be less likely to stick to the grates.
2. Start clean
Once the grill is hot, scrape the grates with a wire brush or a wad of bunched- up foil.
3. Oil the grill
Rub an oil-soaked paper towel over the hot grates to help prevent food from sticking.
4. Make separate heat zones
When you’re ready to cook, keep one burner on high, and turn the others off or on very low heat. Having different heat zones will give you more control over your cooking. Sear the steaks over high heat and move to a cooler spot on the grill if they cook too quickly or start to burn.
5. Turn the meat frequently
Flip the meat often while it cooks. The steak actually cooks faster this way, and more evenly, as well.
6. Use an instant-read thermometer
Stop poking at your steaks. A thermometer is the only reliable way to judge the doneness of your food. We like the very reasonably priced and reliable ThermoPop. Next to your grill, this is the most important grilling tool you can own.
7. Take a rest
Let the meat rest about five minutes before you cut into it. This allows the juices to thicken and the muscle proteins to relax, so each bite of steak delivers maximum juiciness.
Soaking Up Spring’s Bounty
Sugar snap and snow peas, green beans, artichokes, and asparagus in pastas, stir-fries, and on flatbreads. These bright green vegetables help usher in the warm weather.
These green vegetables not only brighten a dish and add a pop of flavor, but they’re also typically low in calories, rich in fiber and vitamin K, with both anti-inflammatory and antioxidant properties.
While spring vegetables are plentiful right now, high demand—particularly for organic varieties—means that our buyers sometimes struggle to get all they need to fill our orders. When that happens, we need to substitute one organic spring vegetable for another. Which is why you might receive snow peas instead of sugar snap peas, or green beans instead of asparagus green beans, depending on what’s available that week.
Our commitment to seasonal ingredients requires us to adapt to the unpredictability of the marketplace. Sometimes you’ll find fresh produce in your box that’s different than what’s shown in the photo of the recipe. Here, we explore those potential substitutions and share some information about the seasonal vegetables in your box each week.
Illustration by @boccaccinimeadows
Moroccan Ghriba Almond-Matcha Cookies Recipe
Matcha isn’t something you see a lot of in North Africa, but we were intrigued when we saw a similar recipe by Nargisse Benkabbou, a London-based food writer and the author of Casablanca: My Moroccan Food. It turns out that the green-tea powder is absolutely delicious in these tender, crumbly almond shortbread cookies, that also happen to be gluten-free.
Moroccan Ghriba Almond-Matcha Cookies
Makes about 20 cookies
Shopping list
For the coating:
1 tablespoon finely ground whole grain cornmeal
1 tablespoon powdered sugar
¼ teaspoon matcha
For the dough:
1 vanilla bean
1 cup almond flour
3 tablespoons powdered sugar
¼ teaspoon matcha
¼ teaspoon kosher salt
1 teaspoon toasted sesame seeds, plus more for sprinkling
3 tablespoons unsalted butter, softened
Tools
Small bowl, medium bowl, sheet pan, parchment paper
Instructions
1. Prep the coating; make the dough
Heat the oven to 350°F. Line a sheet pan with parchment paper.
- For the coating, in a small bowl, sift together the cornmeal, powdered sugar, and matcha.
- Cut the vanilla bean in half lengthwise and scrape out the seeds; set aside the seeds and save the bean for another use.
In a medium bowl, using a fork or whisk, stir together the almond flour, powdered sugar, matcha, vanilla seeds, salt, and 1 teaspoon sesame seeds, being sure to break up any lumps. Add the butter; using a fork, pastry cutter, or your fingertips, cut the butter into the flour mixture until incorporated and smooth. Using your hands, press to form the mixture into a dough.
2. Form and bake the cookies
Using a 1-teaspoon measuring spoon, scoop out 1-inch rounds of dough and, using your hands, roll into 1-inch balls. Roll each dough ball in the coating mixture and arrange the balls on the prepared sheet pan 1 to 2 inches apart.
Using the tines of a fork, lightly press each ball to flatten and to form a crisscross pattern. Sprinkle each cookie with a few sesame seeds. Bake until golden brown, 8 to 10 minutes. Let cool on the sheet pan for about 10 minutes.
Serve
Transfer the cookies to a plate and serve.
Nutrition per serving (1 cookie): Calories: 120, Protein: 4g (8% DV), Fiber: 2g (8% DV), Total Fat: 10g (15% DV), Monounsaturated Fat: 0.5g, Polyunsaturated Fat: 0g, Saturated Fat: 1.5g (8% DV), Cholesterol: 5mg (2% DV), Sodium: 30mg (1% DV), Carbohydrates: 6g (2% DV), Total Sugars: 2g, Added Sugars (powdered sugar): 1g (2% DV). Not a significant source of trans fat.
Bonus recipe—ingredients not included in box.
Exploring the Flavors of Morocco
A meal in Morocco is as colorful and intriguing as the country’s distinctive architecture, intricate tile designs, and detailed archways. Because this North African country is situated between the Atlantic Ocean and the Mediterranean Sea, a mix of Arab, Berber, and southern European influences define its food.
Large, lively markets, or souks, such as the one in the city of Marrakech, are a maze of stalls lined with barrels filled with dried fruits, marinated olives, and mountains of spices—colorful showcases of the essential ingredients of Moroccan cuisine. Spices like cinnamon, cumin, saffron, turmeric, and paprika made their way to the country centuries ago, thanks to North Africa’s location on the trade route linking the Middle East, Asia, and Europe.
Spicy heat, sweetness, herbaceousness, and brininess are the characteristic flavors of the Moroccan table. Heat often comes from harissa, a North African condiment made with chiles, garlic, olive oil, and spices like cumin and coriander, while ingredients like dried apricots, honey, and dates typically deliver sweet flavors. Fresh herbs like cilantro, parsley, marjoram, and mint brighten rich stews; salty preserved lemons and olives balance the heavy spices, and orange and rose flower waters impart a floral note to everything from rice dishes to desserts. The star of the Moroccan spice cabinet, is ras el hanout, a mix of at least 10 spices and often many more. The most commonly used ones are cardamom, cumin, clove, cinnamon, nutmeg, mace, allspice, ginger, chile, coriander, black peppercorn, sweet and hot paprika, fenugreek, and turmeric.
Couscous, a tiny semolina-based pasta, is the best-known grain staple of the Moroccan diet, but rice and bulgur are also popular. Fresh vegetables, yogurt, and olive oil play important roles in every traditional Moroccan meal. Bread, primarily made from regular wheat or durum wheat (semolina) and either baked in an oven or cooked in a pan over a fire, also appears at every meal. Flatbreads, both leavened and unleavened, and baguettes are made fresh daily and often stand in as utensils for eating soups and saucy dishes.
Celebrating the wide range of North African flavors we have some favorite recipes: Chicken Tagine with Currants, Spinach, and Artichokes is a twist on a classic Moroccan dish that marries two popular sweet, spicy, and briny flavors of the local table. Our North African Chicken Stew with Chickpeas, Carrots, and Chermoula highlights the central role of fresh herbs and vegetables, and Musakhan Chicken Wraps with Pickled Carrots and Yogurt Sauce showcase the Arab influence on the region’s kitchens.
Illustration by @boccaccinimeadows
Good Carbs, Bad Carbs
Of all the macronutrients, carbohydrates may be the most misunderstood. For years they were on the “good” list, and then as the popularity of high-protein diets rose, carbs’ reputation dimmed. Then the gluten-free movement took hold and suddenly it seemed as if carbs might need to be labeled with a skull and crossbones.
But before you join the ranks of the carbophobics, remember that carbohydrates are the body’s primary source of energy. Skimp on them and you set yourself up for headaches, fatigue, weakness, and mineral deficiencies.
That’s not an invitation to go on a bagel bender. Simple carbohydrates, aka sugar and refined grains like white flour, offer little nutrient value and function like quick-burning fuels. They deliver a rush and break down fast and can cause your blood sugar to skyrocket.
The key to using carbohydrates to your advantage is to focus on complex ones, fiber-rich and starchy foods that deliver slow-burning fuel in a nutrient-dense package. Because these low glycemic carbs are digested at a slower rate, they can keep you feeling full longer, which can help manage diabetes and weight gain.
Here are few tips to help you conquer carbs:
Better breads
Squishy loaves of white bread may invoke nostalgia for a more innocent time, but they’re a source of simple, refined carbohydrates with little nutritional value. Look instead for whole grain breads, such as rye, whole wheat, oat, bran, and barley. These are both delicious and a great source of fiber and complex, good-for-you carbs.
Beware of the “ose”
Reading labels is key to making smart food choices. Added sugars, the source of those simple carbs you want to avoid, often ends in “ose.” Sucrose, fructose, dextrose, and maltose are code names for sugar that should be consumed minimally.
Drink smart
Beverages can be a sneaky source of simple carbohydrates. Sodas contain high-fructose corn syrup, while punch and lemonades are typically full of cane sugar. Although 100 percent juices contain some healthy nutrients, the beneficial fiber has been stripped away. It’s best to stick to water or iced tea and pair it with a side of fresh fruit.
Don’t forget fruit
Many people avoid fruit because it’s sweet and full of natural sugars. While fruit is a source of simple carbs, it’s also packed with fiber, vitamins, and antioxidants. Fruits with edible skin or seeds deliver an added bonus because they tend to contain higher amounts of fiber.
Go for the grains
Whole grains are a great source of complex carbohydrates and full of fiber, phytochemicals, vitamins, and minerals. They help keep blood-sugar levels stable, control weight, reduce mortality rates, and lower the risk of chronic disease. Millet, bulgur, buckwheat, and quinoa are some examples of complex-carb-rich grains to incorporate into your diet.
Love legumes
Beans, lentils, and peas are a delicious and low-cost way to boost your complex carbohydrates. They’re also loaded with protein, fiber, and folate. Plus, studies suggest they can help maintain healthy body weight, promote gut health, and reduce the risk of chronic diseases.
Star starches
Potatoes, squash, beets, and corn are terrific sources of complex carbs. They’re also packed with vitamins and minerals.
Sweet and Natural
Although honey, maple syrup, molasses, and agave are natural sweeteners, they are still sources of simple carbs and should be kept to a minimum in your diet.
Artwork by Ekström Design
Recent Comments