Is Chia Seed Pudding REALLY Life-Changing for T1Ds?

“A Three-Minute Diabetes Breakfast That Changes Lives?”

Whoa, a life-changing breakfast? Sign me up!

Three years ago, that post was published on DiaTribe. I’ve come back to it every now and again with every intention of trying this amazing recipe myself, but it called for ingredients that I don’t usually have on hand.

I mean…chia seeds? Coconut oil? Those aren’t exactly pantry stables for me…and they probably aren’t for many other people.

But during a grocery store trip earlier this month (before things got really crazy), I finally remembered to pick up a giant pack of plain old chia seeds and decided to whip up the recipe.

As a simple Internet search informed me, I was free to play around with the ingredients I added to my chia seed pudding – really play around. Coconut oil wasn’t a requirement; rather, an add-in, and it turns out the only truly needed recipe components are chia seeds and a liquid of some sort. I’ve been using a combination of unsweetened vanilla almond milk and water, which suits my tastes just fine, though I’m sure that just about any other kind of milk out there would work well in this recipe, too.

This is what I added to my first batch of chia seed pudding (which made 4 servings):

  • 1/2 cup chia seeds
  • 1 cup of unsweetened vanilla almond milk
  • 1 cup of water
  • 3 tbsp. vanilla protein powder (I just kind of eyeball it when I add it in)
  • 1 tsp. vanilla extract (adds more flavor)
  • 1 tsp. cinnamon
  • 1/4 cup sugar-free syrup

I combined all the ingredients into a plastic container, gave it a good stir, and let it chill in the fridge for 4-6 hours before giving it a taste test.

And I was pleasantly surprised. It was definitely sweet and had an interesting texture going on – very pudding-like, but with a little something…else going on. I could almost compare it to bubble tea (a.k.a. boba or tapioca pearls).

When I prepped a bowl for breakfast the next morning, I added a little of whatever I had on hand, which was craisins, a bit of granola, and some shredded coconut. Now the challenge was…how do I bolus for something like this? And how would my blood sugar react over the next 3-4 hours?

Is Chia Seed Pudding REALLY Life-Changing for T1Ds_
Sure, it’s not the most aesthetically pleasing breakfast…but it sure does make my blood sugar happy.

I decided to bolus for the toppings, which I figured were about 15 carbs. Ultimately, though, I rounded up to 20 to pad my bolus since I really wasn’t sure how the chia seeds would affect me. (They’re loaded with fiber and even some protein, and sometimes it can be tricky to calculate accurate insulin dosages for high-fiber foods.)

I’m not exaggerating when I say I experienced an incredibly flat post-breakfast line on my CGM.

I was pretty wowed. There was ZERO rise after consuming the meal, and my blood sugar just…held out for hours afterward. So yeah, I’d say it’s pretty effin’ life-changing for THIS person with diabetes…

…except for one tiny caveat: I was hungry again just a couple of hours later. Perhaps I could’ve added more of the pudding to my serving, but it was probably over a full cup that was in the bowl…I had assumed that would be more than enough to tide me over until lunch. Then again, an easy fix could be to add more satiating toppings, like fresh fruit – which I’ve experimented with, and they make a great addition to the mix.

I’ve had chia seed pudding for breakfast many times now, and I’d say the final verdict is that I definitely like it, and my blood sugars seem to LOVE it. It’s probably not for everyone considering the texture is a little “different”, but I’m glad that I took a chance on this highly versatile recipe.

Consume ALL The Carbs!

See the title of this blog post? That’s basically my mantra lately.

Working from home (and never leaving the house, in general, except to walk around the neighborhood) has made me crave nothing but carbohydrates. Whether it’s in the form of biscuits, chips, chocolate, or cereal…I’ve been mowing down on many more carbs than I typically do.

I guess it’s the way I deal with stress and anxiety. Don’t get me wrong, I’m still eating plenty of fruits, veggies, and proteins…but I’ve also added an unnecessary amount of carbs into my daily diet. So I’m not totally trashing my body, but I am going through a little more insulin than normal. I’m also probably more apt to moving around whenever I can in order to combat higher-than-I’d-like blood sugars.

glac
Me with all my beloved carbs…and looking like I belong in the 90s with my Lisa Frank sweatshirt.

I can’t help it, I love carbs. They bring me comfort. They’re delicious. They come in so many iterations. But I don’t love how they make me feel (bloated, hyperglycemic, unhealthy, etc.). And I especially don’t love how they cause me to take more insulin than I prefer taking in a single day.

So I’m hoping that by admitting here that I’m overdoing it in the carbohydrate department will encourage me to cut back. Maybe small changes, like chia seed pudding (more to come on that in a future post) instead of cereal in the mornings for breakfast, are what I need to get me back on track. I’m not saying that I’m going to stay away from carbs altogether (oh heavens, no); rather, I’ll just be more mindful of how many I consume in a single day.

Besides making me feel better about myself overall, it’ll help me appreciate yummy low blood sugar treats – hello, Reese’s eggs – during those times that I genuinely need something sweet and carb-o-licious.

More Adventures in Low-Carb Snacking

Snacks are one of the great joys in my life.

I refer to myself as a “grazer” – I’m constantly nibbling on food in between meals and I’m definitely no stranger to nighttime snacking while relaxing/watching television. If there are snacks in a room, I won’t ever be too far away from them.

I’m shameless when it comes to my love for snacks, but I can also admit that it’s not the healthiest habit. That’s because most snacks, at least the ones that appeal to me, contain carbohydrates that require me to take a bolus. Sounds like no big deal, right? It’s not, but for some reason, I usually neglect bolusing for snacks. I know better, but I can justify it to myself by saying, “Oh, it’s just a small handful,” or “Take a 15-minute walk when you’re done to burn off the carbs.” Most of the time, my blood sugar doesn’t go up too alarmingly high, but I’ve definitely experienced a few 250+ readings that shouldn’t have happened or could have been avoided if I had just bolused.

So I’ve made it a mission to track down the yummiest low-carb snacks out there (that aren’t cheese, deli meats, nuts, or celery, to name a few staples of mine that have become boring).

I’m happy to report it’s been a (mostly) tasty experiment.

Capture
These snacks are so good and low-carb. Now if only they could make delicious, zero-carb cheesecake. And chocolate. And pizza. And…

I wrote about my success with pork rinds – the name still makes me cringe, but dammit, they’re good – over the summer. And I’m here today to share three more snacks that I’ve discovered are total wins.

Let’s start with the roasted edamame. These are fantastic. One serving has 9 grams of carbs, but 6 grams of fiber. Since I always subtract fiber count from carb count, this means there are 3 net carbs in one serving of edamame – such a win! I also love that they’re high in protein. Besides boasting enviable nutrition facts, they’re salty and satisfy in the same way as a handful of peanuts – just with significantly less fat and more protein.

Next, there’s the parmesan crisps. I know what you’re thinking: cheese! I just said above that cheese was getting boring for me as a snack, so what are these doing here? Well, they’re different from the old cheese stick or standard slice of American. These crisps are just like chips. But instead of tasting like potatoes, they taste like crunchy discs of cheese. What’s not to like about that? Oh yeah, they also have 0 carbs in an entire bag. Yaaaaaas!

Lastly, there are the seaweed crisps. I hope you didn’t just cringe when you saw “seaweed”. I was skeptic at first, too. How could anything containing that stringy algae that always gets wrapped around your legs when you venture into the ocean possibly be considered tasty? These might be an acquired taste for some, but I was surprised when I discovered right away that I liked these. The seaweed is somehow both salty and sweet at the same time, and combined with the sesame seeds, they’re lightly crispy and quickly become addicting the more you eat. These have 3.5 carbs in a serving of 12 crisps, but there’s fiber in these, too, so the overall carbohydrate content is minimal.

While higher-carb snacks like crackers, trail mix, and the occasional piece of bite-sized candy won’t be leaving my lineup any time soon, it is nice to know that there are some low-to-no-carb options out there that are actually delicious.

 

My New Low-Carb Obsession

The whole freakin’ Internet knows how much I love carbs (as documented in a previous blog post). But that doesn’t mean that I don’t try to eat low or lower carb from time to time, especially when I find a recipe that sounds appealing.

So when I heard about “chaffles” a few months ago, I was intrigued.

The word “chaffle” is actually a portmanteau: It combines “cheese” with “waffle”. I love both of those things, but I was kind of confused as to how they could come together to create something that tasted good. After all, waffles are usually sweet, and cheese is savory…but then again, I’ve tried stranger combinations, so why not give chaffles a chance?

A58BA29A-2072-43D7-8BB8-0B0A2EC06833
Who would’ve thought that cheese and egg smooshed together by a waffle iron could taste so dang good?

Not too long ago, I broke out my mini waffle maker (best ten bucks I ever spent) to whip up my first batch of chaffles. The recipe was laughably easy. All I had to do was combine half a cup of shredded cheese (I went with mozzarella) with one large egg. And that was it! These are two ingredients that I have on hand almost always, so I was very pleased that the recipe didn’t require anything special. But then again, it’s the kind of recipe that’s just begging to be tweaked, added to, and played with according to taste and craving – more on that later.

I mixed my ingredients and added a spoonful of coconut flour (a little research online taught me that adding it in would yield in a more waffle-like texture, and I happened to have some on hand). Within a few minutes, I’d made two chaffles and was eager to try them. I’d also read online that people eat these with syrup, just like normal waffles, but I decided to try them plain.

I was wowed from my first bite – somehow, the cheese-egg-coconut flour mixture really did taste like waffles. I didn’t really care about the how or why behind it: All I knew was that I was a big, big fan of chaffles.

I’ve made them several times since, and I see no end in sight to my love for chaffles. How could I not enjoy something that’s actually satisfying (I couldn’t believe how full I felt after eating two), doesn’t annihilate my blood sugar, and is so stupidly simple to make? It’s also the perfect recipe to play around with – I can add a splash of vanilla and a dash of cinnamon to make them sweeter, a bit of garlic powder, marinara sauce, and pepperoni to make personal chaffle pizzas, or I can use chaffles to replace bread for a sandwich. The possibilities are endless, and I’m a sucker for versatility.

The funny thing is that chaffles have apparently been lauded by the keto community for many months now…they’ve basically been the biggest food trend since staples like impossible burgers and celery juice. While I’m far from a “keto person”, I do appreciate the different experiments with food that stem from that diet choice and will happily incorporate any winning recipes into my regular lineup. As for chaffles, they get a giant thumbs-up from me and will be appearing on my plate for a long time to come.

The Best Meal for My Diabetes

It’s November 11th which means that it’s Day 11 of the Happy Diabetic Challenge! Today’s prompt is about go-to meals. What’s the best meal for my diabetes? The answer might surprise you…

I don’t have a go-to meal for my diabetes. Does that surprise you?

I know plenty of people from the DOC who eat virtually the same things each day for breakfast, lunch, and dinner. That seems to work well for those people, so more power to ’em!

On the other hand, I do my diabetes best when I eat a wide variety of foods. My ideal day of food will consist of a medium amount of carbohydrates, a good mix of fruits, veggies, and proteins, and probably a little something “naughty” – a square of dark chocolate or a cookie for dessert. I eat around 20-40 carbs at breakfast and lunch, and anywhere between 30-60 carbs for dinner. It really just depends on what I have on hand in the kitchen and how well-behaved my blood sugars are on a given day.

I suppose that, if I had to describe my go-to diabetes meals, it would look a little something like this:

  • Breakfast – Either a smoothie with protein powder, almond milk, and frozen fruit; eggs with toast/an English muffin and veggies; or plain oatmeal made with water, cinnamon, and sugar-free syrup
  • Lunch – Either a salad with tofu/deli meat and a piece of fruit (sometimes with peanut butter spread on it) or a sandwich with cut-up veggies and hummus with a piece of fruit
  • Dinner – This one varies the most, but my usual is a protein like chicken or turkey with a large serving of veggies and maybe a scoop of brown rice, quinoa, or a bread on the side, with a little something sweet to end the meal
food always understands.png
Want to know what dish is pictured? See below for details, including the recipe!

I’ll share my current dinner obsession with you: roasted vegetables with sweet Italian sausage. I cut up a carnival squash (the yummiest variety out there – you can find it at local produce stands), bell peppers, a yellow onion, and a few baby potatoes, toss it all in olive oil, salt, pepper, and thyme, and spread it on a sheet pan. I add whole sweet Italian sausages on top and roast it all for 30 minutes at 425. Then I tear up some kale, toss it with olive oil and just a dash of salt, and throw that on top of the veggies and sausage and cook everything for an additional 15 minutes, turning over the sausages before sliding the pan back into the oven. And that’s it. It’s so tasty and easy to make, and very gentle on my blood sugars – which usually allows me to indulge a bit more on a sweet at the end of the meal.

What’s the go-to meal that works best for you and your diabetes?

Adventures in Low-Carb Snacking

I’ve logged a lot of miles on the road this summer. From planned trips back to my home state of Massachusetts to weekend getaways to neighboring states, I’ve spent many hours in the car. Conversations with my partner and friends on the phone, as well as podcasts, have helped time pass…but so has snacking on a variety of road-ready foods.

I admit that I often don’t choose the healthiest road trip snacks. I tend to gravitate towards “comfort” foods – anything from peanut M&Ms to cheese-flavored chips. I wish that I craved something better for me, like carrot sticks or celery stalks, but my intense dislike for long hours on the road coupled with the need for convenient foods only (i.e., nothing that needs refrigeration) results in me making less desirable snack choices.

In turn, my junk food cravings are typically disastrous on my blood sugar. I do bolus for the junk, but since I’m forced to sit idle in the car, I face more frequent and intense blood sugar spikes than I would if I were able to get some movement in shortly before or after consuming the food. So not only do I end up eating food that’s bad for me, I also have to deal with the consequences on my blood sugar, and it’s a lose-lose situation.

That’s why I created a little game for myself during my last long car ride. When my boyfriend and I stopped at a gas station to fill up the tank before driving for four hours, I decided to go into the convenience store that was located there and scour the shelves for the lowest-carb snack foods I could find that were also remotely appetizing.

Enter…”pork skins”.

low carb snack
The big selling point of this snack? The fact that it’s 0 carbs per serving!

The name itself is positively revolting, but the actual snack is a savory wonder for a T1D. It’s got 0 carbs in the ENTIRE bag. It also happens to be chock full of protein and is relatively low in calories. What a find! We totally crushed the entire bag in about two hours flat.

Other findings from this particular trip include a lower-carb bag of trail mix that was incredibly satisfying. I was pleased to have found one that wasn’t a mix of 20% nuts and 80% candy/dried fruit, because the latter is what always messes up my blood sugar. I also snagged a bag of beef jerky, because I can always count on that to be a delicious low-carb treat.

And my drink of choice? I found a blue Gatorade Zero, which I’d never had before because it’s not sold in stores I go to when I’m up north. I loved it and was especially appreciative for it after a weekend of not getting enough fluids.

All in all, it was kind of fun to see what kinds of snacks I could find that wouldn’t do damage to my blood sugar. I wound up finding some stuff that’s bound to become staples for future road trips, and was so sated by the combination of them that I didn’t even need to cook dinner when I got to my apartment. Turns out that low/lower-carb snacks pretty much rule!

Type 1 Diabetes…the Uninvited Bachelorette Guest

T1D is an unwelcome presence in my life, but I’ve made peace with it. However, it doesn’t stop me from worrying about how its existence might affect others in a wide variety of situations.

Take a bachelorette party, for instance…I wasn’t sure how my diabetes would respond to a weekend spent in Saratoga Springs with my soon-to-be-married cousin and the gaggle of girls who would accompany her to a few different wineries, a comedy show, and other various shenanigans. I went into the situation hoping for the best, but expecting the worst.

I Volunteer To Drink! (1).png

What does “expecting the worst” mean? Basically, it meant that I was preparing for the apocalypse. The bachelorette weekend was barely 48 hours total, but I was so paranoid about something going wrong with my diabetes that I packed twice the number of pods that I would need, extra insulin, spare syringes, Glucagon, and a low-blood-sugar-snack stash. Although I had a rough idea of what our itinerary looked like for the weekend, I still wasn’t 100% of what we would be eating and when, which as any T1D could tell you, is kind of a major concern when it comes to taking proper care of diabetes – and that concern is intensified when alcohol gets thrown into the mix, as it unquestionably would on our quest to find the best winery in Saratoga.

My worry only grew when things didn’t exactly start as I envisioned them. We hit the road around 4 o’clock in the afternoon that Friday, and picked up the delighted bride in Western Mass a short while after 6 o’clock. I expected that we would stop for food soon after the bride joined our caravan of cars bound for New York…only to be proven totally wrong when I discovered that most people were too excited to stop and eat. “No problem,” I said to myself. “I’m sure that by the time it’s 7:30 or so, people will be hungry.”

No such luck. As I watched my blood sugar slowly drop, my stomach roared with hunger as I thought about the last meal I ate, nearly seven hours ago. I knew I should speak up and ask the group to pull over, but I was scared. I didn’t want to be “that” person who was making such demands, especially since I was merely a passenger in the car and not driving.

But it was almost 8 o’clock and I knew that if I didn’t eat soon, it wouldn’t bode well for the rest of the night. My body tends to rebel if I go to sleep soon after eating a decent amount of food, and my blood sugars usually make me pay for the lateness of the meal. I feebly requested a stop to the girl who was driving, and discovered that she desperately needed to make a trip to the ladies’ room – at last, my chance for food! I called one of the girls in the other car to let them know that we would all be hitting up the next rest stop. “And Molly needs to eat!” The driver yelled into my phone before I could hang up. I felt myself blush, not wanting to be a pain in the ass…but little did I know, the girls wanted me to speak up.

When we all met at the rest stop, everyone asked with genuine concern how I was doing. As I assured them that I was much better now thanks to my Subway sandwich, I was gently scolded by the bride – my cousin – for not saying something sooner. Each girl agreed and I promised them that I would be better about letting them know about potential blood sugar issues for the rest of the weekend.

The funny thing is, though, that I really didn’t have any problems whatsoever. I was very surprised, due to the fact that we were eating late/inconsistent/not-very-healthy meals each day, drinking a few different kinds of alcohol, and spending less time than I anticipated moving out and about…normally, that’s pretty much a recipe for disaster. I can’t help but wonder if I avoided problems because I did everything the “smart” way – ate plenty of food to combat the effects of alcohol, took extra insulin as needed, and stayed hydrated all day, everyday. It certainly is a formula for success, and deserves credit for taming the unwanted bachelorette guest all weekend long.

Now if only I can replicate this for the upcoming wedding weekend…