Update from the Diabetes Support Group

Hi all! Today Margie Sobil, our nutritionist in Greenfield, has an update about the Diabetes Support Group. Also below - a quick easy alternative to sugary grocery store fruit-flavored yogurts!

The diabetes support group is in its 3rd year now! We continue to combine a mixture of activities at the meetings:

•          member sharing and support
•           Tips, skills building and new ideas
•           Recipes and food demos

At some of our recent meetings, we all got a chance to practice a variety of chair exercises thanks to Ann Marie (great for many of us who feel confined to home during this time of year of being snow-bound) and we looked at the Diabetes Blog on the Valley Medical Group website- where we got to see our favorite VMG volunteer (from our support group)- Ann Marie.

 Some comments from participants about the group: 

“What I like about this group is the sharing of ideas and having a place to talk about what is working, and the challenges.  I get help for myself, and sometimes it just feels good to offer some  ideas and help someone else.” 

“I like the food samplings and new recipe ideas- it helps me to know I can expand my food options and know that I am eating something that is healthy for me without overdoing the carbs”

AND, we have been learning creative/tasty tips for lower carb food items  that are simple to prepare. 
Zucchini and summer squash spaghetti spirals,  sautéed and combined with whole wheat pasta, to create a low carb spaghetti that everyone loved.  We also learned that 2 oz dry pasta on the box (40-45 grams of carbs) is about 1 cup cooked- something everyone had to admit has always been a mystery to figure out.

But today I want to share this easy way to make a healthy alternative to grocery store fruit-flavored yogurts. After looking at a variety of yogurt containers, we learned that there are only about 6-7 grams of carbs in a container of plain yogurt.  Many people in the group eat flavored Greek yogurt- the “light” Greek style yogurt has only about 9 grams of carbs, while the sweetened yogurt has about 20 grams.  Once we figured out the difference between sweetened yogurt (20 grams) and the plain (6 grams) = 12 grams, we learned that 12 grams sugar is equal to 3 teaspoons of added sugar.  

Instead try this, for almost 2x as much food as fruit flavored cups, without all the sugar: 

• 1 cup frozen berries (strawberries, blueberries and blackberries) thawed in microwaveable bowl
• Pulse with small blender or chopper
• mix berry mixture. 3/4 cup plain Greek style yogurt and 1 packet stevia or Splenda. 
• Mix and enjoy. 
• Carb count: approx 20 grams carbs

At 22 grams of carbs (minus a few grams of fiber from the fruit)- we got a serving of yogurt and real fruit for roughly the same amount of carbs as a sugar sweetened yogurt.  Not only that- but everyone, even the most skeptical members of the group- had to admit that it was DELICIOUS!!!!

So, if you haven’t been to the group for a while, or if you would like to give it a try- come any month- 2^nd Tuesday.  Our next meeting is Tuesday March 10, 5:30-7:00 p.m.  Feel free to call Margie with any questions at (413) 992-7392.