I’m the first to admit that most low carbohydrate blueberry muffins, while keeping my blood sugar in check, don’t taste as good as the real McCoy. Today I want to share a little trick I’ve learned that will enable type 2 diabetics to enjoy the real McCoy and keep blood sugar in check. It’s called “piecing” or “pinching”, and believe me, it works!
You can’t “piece” or “pinch” if you don’t work out. If you are not exercising, this won’t work for you. But you can have a little bit of real as long as you work it off. After my workout at the gym, I headed over to my favorite breakfast spot, The Egg Crate. They make the most wonderful blueberry muffins in Wichita!
If I were to dig in and eat this whole muffin, my blood sugar would spike – and that’s not good. I will begin by eating an egg. You can have whatever style egg you want – I just crack open an egg and whisk it up in a mug and microwave it so I can eat it quicker. Add a little cheese if you want – it’s low or no carbohydrate so that’s fine. Always eat protein first!
Eat just a pinch of your muffin and enjoy it with coffee or tea if you wish. Then wrap it with foil so it doesn’t dry out. Check your sugars in a couple of hours. If they’re okay… you can eat a cheese stick, then another pinch of your muffin.
Eating pinches of carbohydrate-rich foods is not a new concept, but it’s one that works! I don’t know why eating protein makes carbohydrates nicer to my body, but I’m sure glad it does!
If you’re exercising on a regular basis and eating plenty of vegetables every day, there’s no reason you can’t introduce a complex carbohydrate following a little protein. Maybe that’s why dessert forks are smaller than dinner forks. The idea is that we can eat as much protein and vegetables as we want, but when it’s time for dessert, we need to dial back our enthusiasm a bit and try to think about what we’re eating and how it will affect our blood sugar.
I’d rather have a pinch of the real McCoy than live without it completely. A wise diabetic educator once told me, “You can eat pretty much anything you want as long as you are exercising on a regular basis.” I can eat as many vegetables as I want. I can eat tuna salad until I turn into Charlie the Tuna. I can go nuts eating nuts. Black olives are my friend, as are other Mediterranean foods. Those are the go-to foods. But once in a while, I get a craving for a blueberry muffin. Maybe it’s all this writing about blueberry month, I don’t know… but I just had to get one! But I know how to work it into my diet without spiking my blood sugar… one pinch at a time. 😉
Slow and steady will win this race. Exercise consistently and eat protein first. I can do that! 🙂