I saw this book title and image online at the Asheboro Main Library yesterday (09/02/25) and when I asked about it, the desk clerk said it was available but at the branch library in Liberty, North Carolina. *I was familiar with the town of Liberty having been there at various times in the past. Rev. Rick Bell & his wife Linda had lived there. Rick was the pastor of First Baptist Church, Liberty. *After lunch at No. 1 China Buffet, I looked up how far it would be if I drove up to Liberty. I think it was only about 18 miles, and then on the way, after getting gas, I saw that I would turn off of Hwy. 64 at Ramseur, on Hwy 49, to go to Liberty. This was great because I think it was only about 9 miles from Ramseur, which was on my way back home anyway. Surprisingly, as I was coming into Liberty, I looked to my right and there was the First Baptist Church that Rick had pastored. And then a little farther, on the right also was the Main Library (maybe the only one in town).

I went in the library carrying a copy of “Magic Foods for Better Blood Sugar” thinking that I would offer the book for the library, if they wanted it, and also asking about the “Managing Type 2 Diabetes for Dummies” book to see if they had it. There was a tall man at the front desk and he said they would accept the book donation and then he went to look for the Dummies book and found it quickly. I took it and said I would like to read it in the library and he said something like, “Well, you can read all you want up until 7 pm,” which I took to mean that that was the library’s closing time.

There were four chairs, one with a rotating desk top, two facing two and with colorful cushions. I chose the chair with the desktop and sat for a read. Having a book specifically written for “type 2” diabetics was refreshing. It probably took me about two hours to read through it, skipping the section for “women” and “teens,” but there was a lot of info that would be useful for a new type 2 diabetic. They even had a brief section for men & ED.

This book covers what diabetes is, and how the body has failed both in producing insulin and in recognizing when insulin is available (insulin resistance). Is it the pancreas that handles the production of insulin? And it’s glucose, the simplest form of sugar, that is carried by the blood to the cells that need it for energy to do things. If the body isn’t working right, the glucose gets to the cell, but the cell doesn’t recognize that it is there and the glucose begins to build up into the blood. And that is where the body problems begin to manifest themselves. Nerve ends are damaged, eye sight affected, and if untreated more serious problems like the need to remove body limbs and blindness occur.

The book goes on to explain about various food types, carbohydrates (carbs), proteins, fats and non-starchy vegetables. That all are necessary, but the carbs cause spikes in blood sugar so eating those requires strict monitoring as to the types and amounts (serving sizes).

Oh, perhaps the main statement early in the book was that (and I paraphrase here) ‘you are captain of your own domain.’ When all is said and done, it is the choices YOU make that determines if you successfully control your type 2 diabetes, blood sugar and ultimately your health. You can call others in to help, form a team, so the speak, but it all comes back to you in the end.

Team? I may not recall all those listed but they were: a CDE, a dietitian, a health care specialist (perhaps a doctor, your primary care physician) and your pharmacist.

Being reminded of the CDE, I then recalled that when first diagnosed with type 2 back in January of 2012 (I think it was 2012, but perhaps 2011.) that I was supposed to attend a session with someone knowledgeable about diabetes, and although I signed up for a session, the session was cancelled and I never rescheduled one. I’m not so sure that it might not still be useful although I have lived 13 years since, and have gotten much better about the things I eat, having lost about 10 lbs. during the last year and dropped about 25 points in my resting blood sugar level.

*As an aside, I had asked my doctor if I could get a CGM (continuous blood glucose monitor) after my last medical checkup. Later she said that my insurance company had refused, and just yesterday I was looking through some old mail and opened and read the Humana explanation for their refusal. I think it was based on not meeting at least one of two criteria: I think one requirement was having experienced a “low blood sugar” event and I don’t recall the other. Might have been a blood glucose level or A1C above a certain amount. I won’t fight it, but I wanted to see how certain foods affected my blood sugar “on the fly.”

In reading this book, it dawned on me that even with my successes, I’m still what they might call a “borderline” diabetic. I’m thinking that an A1C below 7, just below, was great, but no. I think they were saying that even a 6.4 is right on the border, and a resting blood sugar level of above 100, even if just slightly, isn’t that great or normal. I should be trying to hit a goal of maybe 90 on a regular basis. **And, that number I would think was very low for me having only hit near it about two or three times in a whole year.

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TERMINOLOGY:

• CDE, which stands for Certified Diabetes Educator.
  • This credential is given to health professionals (nurses, dietitians, pharmacists, etc.) who specialize in educating and supporting people with diabetes. In 2020, the title shifted to CDCES (Certified Diabetes Care and Education Specialist), but many people still use “CDE” as the shorthand.

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The following chart was not in this book (or I didn’t copy it from this book, but had my AI create it for me).

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📊 A1c ↔ Average Blood Glucose Chart

(0.1% increments from 5.0 to 8.5)

A1c (%)	Avg Glucose (mg/dL)
5.0	97
5.1	100
5.2	103
5.3	106
5.4	109
5.5	112
5.6	114
5.7	117
5.8	120
5.9	123
6.0	126
6.1	129
6.2	132
6.3	135
6.4	138
6.5	140
6.6	143
6.7	146
6.8	149
6.9	152
7.0	154
7.1	157
7.2	160
7.3	163
7.4	166
7.5	169
7.6	171
7.7	174
7.8	177
7.9	180
8.0	183
8.1	186
8.2	189
8.3	191
8.4	194
8.5	197

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🔍 Context (important for how you read this)

• Each 0.1% A1c ≈ ~3 mg/dL average glucose
• CGM users with high time-in-range (like your 97%) often see:
  • Lab A1c slightly lower than this table predicts
• This chart reflects population averages, not variability or spike shape

For reference:

• Your ~133 mg/dL average → ~6.2–6.3%
• With your glucose profile, a lab result closer to 6.1–6.2% would not be surprising

Sulforaphane is a natural compound found in cruciferous vegetables (like broccoli, cabbage, kale, and Brussels sprouts). It forms when the plant enzyme myrosinase acts on glucoraphanin (a sulfur-containing compound) — usually when the vegetable is chopped, chewed, or combined with mustard seeds or sprouts.

Key Benefits of Sulforaphane

• 🛡 Antioxidant support – boosts the body’s natural detox enzymes and defenses against oxidative stress.
• 🧠 Neuroprotection – studied for supporting brain health, reducing inflammation, and potentially helping in conditions like autism and neurodegenerative diseases.
  • Neurodegenerative diseases are conditions in which nerve cells (neurons) in the brain and/or spinal cord gradually break down, lose function, and die.
    • Alzheimer’s disease is the most common neurodegenerative disorder, primarily affecting memory and cognition.
    • Parkinson’s disease (movement control)
    • Huntington’s disease (movement + psychiatric symptoms)
    • Amyotrophic lateral sclerosis (ALS / Lou Gehrig’s disease) (motor neurons)
    • Frontotemporal dementia (FTD) (behavior, language, personality changes)
• ❤️ Cardiovascular health – may improve blood vessel function and lower inflammation linked to heart disease.
• 🧬 Anti-cancer potential – promotes the elimination of carcinogens, helps regulate cell growth, and supports normal detox pathways.
• 🔥 Anti-inflammatory effects – reduces chronic low-grade inflammation that underlies many diseases.
• 🩺 Metabolic benefits – some evidence for improving insulin sensitivity and blood sugar regulation.

👉 The richest food source is broccoli sprouts, which can contain 20–50× more sulforaphane precursors than mature broccoli.

MUSTARD SEED COLORS

Color	Flavor & Heat	Common Uses	Notes
Yellow / White	Mildest; slightly sweet, tangy, low heat	American yellow mustard, pickling spices, salad dressings, sauces	Seeds are larger and pale in color. Often ground into mustard powder.
Brown	Medium heat; spicier, more pungent than yellow	Indian curries, Dijon mustard, stir-fries, spice blends	Smaller seeds, reddish-brown; preferred in Europe and Asia for stronger flavor.
Black	Hottest, sharpest, and most aromatic	Indian cooking (tempering in hot oil), strong mustards, spice pastes	Very small and dark; prized for intense aroma but harder to find than brown/yellow.

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Here’s an extensive list of cruciferous vegetables (all belong to the Brassicaceae family, often called the mustard or cabbage family).

Common Crucifers

• Cabbage (green, red, Napa, Savoy)
• Broccoli
• Cauliflower
• Brussels sprouts
• Kale
• Collard greens
• Bok choy (pak choi)
• Chinese cabbage (pe-tsai)
• Kohlrabi
• Mustard greens
• Turnip greens
• Rutabaga
• Turnips
• Radishes (including daikon, black radish, watermelon radish)
• Arugula (rocket)
• Watercress

Less Common / Specialty Crucifers

• Mizuna
• Tatsoi
• Komatsuna
• Rapini (broccoli rabe)
• Gai lan (Chinese broccoli)
• Broccolini (hybrid of broccoli + gai lan)
• Romanesco (spiral cauliflower-broccoli type)
• Choy sum
• Shepherd’s purse
• Wasabi (root used as condiment, leaves edible)
• Horseradish (root + leaves)
• Nasturtium leaves (part of the extended family, peppery taste)

Sprout / Seed Forms

• Broccoli sprouts
• Radish sprouts
• Mustard sprouts
• Kale sprouts
• Cabbage sprouts

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Crucifer + Myrosinase Booster Rotation

Crucifer	Mustard Seeds	Broccoli Sprouts
Cabbage	✅ Best with ground mustard seeds	✅ Top with broccoli sprouts
Napa / Chinese Cabbage	✅ Add mustard after steaming or stir-fry	✅ Toss raw sprouts into salads or wraps
Broccoli	✅ Mustard rescues sulforaphane after steaming	✅ Sprouts + mustard = powerhouse combo
Brussels Sprouts	✅ Great with mustard or horseradish	✅ Sprouts add fresh crunch after roasting
Cauliflower	✅ Mustard powder works well	✅ Mix sprouts into cauliflower mash
Kale / Collards	✅ Add mustard seeds after sautéing/steaming	✅ Add sprouts raw after cooking
Turnip / Mustard Greens	✅ Mustard seeds complement flavor + boost	✅ Combine sprouts + mustard for double effect

💡 Tip: Add boosters (mustard seeds or broccoli sprouts) after cooking to preserve myrosinase activity.

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I’M CURRENTLY…

08/30/25: I’m currently grinding mustard seeds onto broccoli sprouts before I add them to my lunch salads. But after doing the further research, via ChatGPT AI, I realized that I could use almost any type of mustard, even Yellow French’s, to activate the enzymes that enhance the production of sulforaphane. E.g. I make a basic Italian salad dressing with: olive oil, red wine vinegar, Italian herbs, yellow mustard and sweetener. The mustard in this dressing would enhance sulforaphane production in not just broccoli sprouts, but if I put it on a salad that includes cauliflower or broccoli florets. Or add ground mustard seeds to cauliflower mash, or on braised brussels sprouts.

Not related to producing extra sulforaphane, I am also adding ground Ceylon cinnamon to various items: fried apples, in a chia seed pudding with pureed fruit, added to steel-cut oats, and on a slice of sprouted grain bread with some peanut butter. [end]

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Broccoli sprouts are the only common cruciferous vegetable that reliably produces high amounts of sulforaphane.
The others contain some precursors, but the amounts are small unless eaten raw, finely chopped, and combined with myrosinase.

Sulforaphane is a compound formed when glucoraphanin (found most abundantly in broccoli sprouts) is converted by the enzyme myrosinase (present in sprouts, mustard seed, and raw radish). Among cruciferous vegetables, broccoli sprouts are the only reliably high source, and adding mustard powder or radish increases the conversion.

Sulforaphane has strong cell-protective and anti-inflammatory effects.
Here are the key benefits, stated plainly:

• Reduces chronic inflammation by lowering NF-κB activity.
• Supports liver detoxification by activating Phase II detox enzymes.
• Improves insulin sensitivity and blood sugar regulation.
• Helps protect brain cells and may improve memory and mood under stress.
• Increases the body’s antioxidant defense system (especially by raising glutathione).
• May slow growth of certain cancer cells by promoting apoptosis (cell self-destruction).
• Supports gut health by reducing inflammatory bacterial byproducts.

These effects are based on well-documented biochemical pathways — it is not a supplement-style claim.

Practical takeaway

If you’re making slaw or salad:

• Let it sit 5–10 minutes after mixing (to allow conversion)
• Eat within 1–2 hours for maximum sulforaphane

No need to rush — you don’t lose it immediately — but don’t prepare it the day before if sulforaphane is the goal.

SIDES:

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Cauliflower Mash

Original Recipe

• 1 head cauliflower, cut into florets
• 1 tablespoon olive oil
• 1 clove garlic, smashed
• ¼ cup grated Parmesan cheese
• 1 tablespoon reduced-fat cream cheese
• ½ teaspoon kosher salt
• ⅛ teaspoon freshly ground black pepper

Modified Recipe

• 1 head cauliflower + optional 1 cup broccoli florets
• 2 tsp olive oil
• 2 cloves roasted garlic
• ¼ cup reduced-sodium Parmesan cheese
• 2 tbsp plain Greek yogurt (instead of cream cheese)
• ¼ tsp kosher salt (or a salt-free seasoning blend)
• Black pepper to taste
• Fresh herbs (parsley or chives) stirred in at the end

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Here’s a Quick-Start Plan inspired by Reader’s Digest Magic Foods for Better Blood Sugar — something a newly diagnosed type 2 diabetic could use right away:

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🍎 1. Stock Your “Magic Foods”

Focus your grocery list around these blood-sugar-friendly staples:

• Beans & Lentils (black, kidney, chickpeas, lentils)
• Whole Grains (oats, barley, quinoa, brown rice, whole-grain bread)
• Vegetables (especially leafy greens, broccoli, Brussels sprouts, peppers, carrots)
• Fruits (berries, apples, pears, citrus — high fiber, lower glycemic load)
• Nuts & Seeds (almonds, walnuts, chia, flax, pumpkin seeds)
• Lean Proteins (chicken, fish, eggs, Greek yogurt, tofu)

👉 Rule of thumb: Half your plate = non-starchy veggies, ¼ = lean protein, ¼ = whole grain or beans.

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🍽 2. Eat in Blood-Sugar-Friendly Patterns

• Don’t skip meals — aim for 3 balanced meals + 1 small snack if needed.
• Pair carbs with protein or fat (example: apple + almonds).
• Watch portion size — 1 cup cooked beans, ½ cup whole grains, tennis-ball-sized fruit.

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🥡 3. Eating Out Made Simple

When at restaurants:

• Italian: choose whole-wheat pasta, tomato-based sauces, grilled chicken/fish; avoid heavy cream sauces and endless bread.
• Chinese: ask for steamed dishes, go for veggies + lean protein, limit fried rice and sugary sauces.
• Mexican: choose grilled meats, beans, fajitas; skip chips, sour cream, oversized tortillas.
• American diner/fast food: go bunless or whole-wheat bun, side salad instead of fries, water instead of soda.

👉 Rule of thumb: Protein + veggie first, carb second, fried/sugary foods last or not at all.

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🧪 4. Track & Adjust

• Test your blood sugar before and 2 hours after meals (when you’re learning).
• Notice patterns: which foods spike you, which keep you steady.
• Use those results to tweak — it’s personal as much as general.

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🥤 5. Lifestyle Add-Ons

• Drink water or unsweetened tea; minimize sugary drinks.
• Aim for a 15–20 min walk after meals if possible — movement helps lower post-meal glucose.
• Sleep and stress matter: poor rest or high stress can raise blood sugar.

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⚡ Bottom line: Fill your plate with fiber-rich “magic foods,” balance carbs with protein/fat, make smart swaps when eating out, and check your meter to learn your body’s responses.

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“Don’t tell me what you won’t do—tell me what you will do. Come see me today.”
— Dave Burrell, only at Crossroads Ford

You’ve read the simple outline of the Quick Start Plan above and to paraphrase Dave Burrell, a new car dealer, “Don’t tell me what you won’t eat–tell me what you will eat.” I have friends and relatives that have long lists of what they don’t or won’t eat, and short lists of what they will eat. My list is reversed, although if you pressed me, it might get longer in the negative than I would like. But, for the most part tofu, and a fish pate from the Black sea, are the two things that quickly come to mind that I don’t want to eat again. Everything else is fair game, even game. I’ve tried alligator sausage, and venison. And although “gamey” I would eat venison again, I just don’t have many opportunities to do so.

I was in the checkout line yesterday at the Fresh Market. I was looking at the items that the man in front of me was purchasing and I saw that he had at least one package (about 16 oz. I think) of ground Bison. I’ve tried that, and had no problem with the flavor, but I seem to recall it didn’t have enough fat for me, so ground beef is perfectly alright with me. And I prefer ground beef to ground sirloin just because the ground sirloin I tried several time had a different texture and flavor. My choices are based on nuances of flavor and texture, not on outright dislikes, as in tofu.

I am still buying new things to try. I bought a cannister of Steel-Cut Oats yesterday. They take 40 minutes to cook, but have a better Glycemic Index than 1 Minute Quick Oats. Believe me, I love the quick oats. The flavor and texture is what I am familiar with. Sugar and maybe cinnamon or with raisins. Yeah familiar, but not what I need now, late in my life and wanting to go out as best I can.

Oh, I also bought a box of Diamond Crystal Salt. Kosher. A patented process for forming the little salt crystals into hollow triangles. *Doesn’t that form an odd image in your mind? And this difference is preferred by many chefs. I personally asked my AI, “Doesn’t that mean you are actually getting less salt for the same volume as compared to Morton’s Salt?” And yes it does. **Not too long ago I was parsing through the “Simple” Cookbook by Gina Holmoka and I seem to recall a note that she only used Diamond Crystal Salt. It was only seeing the box of Diamond Crystal Salt on the Fresh Market shelf that made me recall her note, and decide to give it a try.

For not nutritional reasons, I have for some time been grinding my own salt in which I combine regular Morton’s Salt with Pink Himalayan Salt. It give the ground salt a slight pink hue but for me no difference in flavor. Salt is salt.

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BABY STEPS FOR BLOOD SUGAR CONTROL

🍚 Starch Tweaks

• Cook → Cool → Reheat rice, pasta, potatoes, oats → adds resistant starch.
• Smaller portion, add bulk → eat half your usual starch, fill the plate with extra veggies.
• Swap refined for whole → brown rice instead of white, whole-grain bread instead of white.

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🍞 Bread & Breakfast

• Choose sprouted grain or whole-grain bread instead of white.
• Add nut butter or eggs to balance carbs with protein/fat.
• Sprinkle cinnamon on oats or toast — may help improve insulin sensitivity a bit.

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🍎 Fruit

• Eat whole fruit instead of juice.
• Pair fruit with protein/fat (apple + cheese, berries + Greek yogurt).
• Favor berries, apples, pears, citrus over bananas or tropical fruit for steadier sugar.

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🥤 Drinks

• Swap soda/juice for sparkling water with lemon/lime.
• Try unsweetened tea or coffee instead of sugary drinks.

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🍴 Meal Timing

• Don’t skip meals — steady eating keeps blood sugar stable.
• Take a 10–15 min walk after meals — helps bring glucose down naturally.

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🛒 Mindset & Shopping

• Start with “What can I add?” (fiber, protein, veggies) instead of “What must I cut?”
• Keep healthy snacks (nuts, cheese sticks, veggie sticks + hummus) on hand so you’re not reaching for cookies or chips.

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✅ These steps don’t require giving foods up “cold turkey.” They’re little swaps and adjustments that still let you enjoy familiar meals while easing blood sugar into a better range.

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BABY STEPS FOR BLOOD SUGAR CONTROL (Ranked)

Here’s that same list of baby steps for blood sugar control, but ranked from easiest to adopt → most impactful.

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⭐ Easiest Baby Steps (low effort, high success)

1. Swap soda/juice for water, sparkling water, or unsweetened tea.
2. Sprinkle cinnamon on oats, toast, or coffee.
3. Eat whole fruit instead of juice.
4. Pair fruit with protein/fat (apple + cheese, berries + yogurt).

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⚖️ Medium-Effort Baby Steps (takes a little planning)

5. Cook → cool → reheat rice, pasta, potatoes, oats.
6. Choose sprouted or whole-grain bread instead of white.
7. Add protein/fat to carbs (nut butter on toast, egg with oatmeal).
8. Smaller portions of starch, bulk up with veggies.

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💪 Higher-Impact Baby Steps (bigger payoff if you stick with them)

9. Swap refined grains for whole grains (brown rice, quinoa, whole-grain pasta).
10. Take a 10–15 minute walk after meals.
11. Don’t skip meals — keep eating steady and balanced.
12. Stock healthy snacks (nuts, hummus + veggies) to replace chips/sweets.

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👉 Why this ranking?

• The top steps are so easy you can do them tomorrow without much disruption.
• The middle ones take a bit more intention (shopping choices, meal prep).
• The last ones have the biggest effect on blood sugar, but also require consistency and habit change.

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Published in 2007, but still a valid resource for beginning to understand how to approach better blood sugar control. A few “left out” items might be: sprouted grain breads, Greek yogurt and blue corn tacos/tortillas. Well illustrated, an easy read and can be found online, “used” for about $5.

Whenever I see a yellow flag with the image of a coiled snake and the phrase, “Don’t Tread on Me,” I think, “Hmmm, I would imaging the person flying this flag has never been trod on. If you live in America, how trod upon could you have been?

We live better than most of all the kings in all of history. What king could ask a question and get an automatic answer on their smartphone? Or have an interest and start watching either a recorded video(s) or a live feed, or a live webcam view?

And now with AI, I can use that tool either from my laptop or my smartphone and carry on a dialogue that I never could with my mother. “OK Google. Here is a photo of a written recipe card. Please read it and tell me how to make this ‘more diabetic friendly.’ And, it will. Use ‘plain Greek yogurt instead of sour cream’ or make a smaller serving. I can even ask it to reduce the recipe so that I only make enough for two servings, instead of the original 8 servings. And all this “on the fly.”

I’ve followed a small cargo ship as it traveled around the World. Literally around the World, in both directions and in just a year’s time. I’ve used Google Street View to “get a feel” for the various ports it visited. What an education!

Our digital TVs are gigantic with super high resolution. I have a remote, but I can even say, “Alexa, turn on YouTube,” and it will. “Alexa, what’s the current temperature?”

Not too long ago I was traveling from Greensboro, North Carolina back home, but I was taking “the scenic route.” I got up, showered, dressed, ate some of a Continental breakfast in the motel dining area, packed up and then went out to my car. Sitting there, the AI was “being a dumb ass,” and trying to give me directions from somewhere in Missouri to where I wanted to go. I was in Greensboro remember. Well that morning began to warm up and what I was wearing, long sleeves, became uncomfortably hot. I googled for the nearest Walmart and headed there. I go into Walmart and meander about finally finding the thin short sleeve T-Shirts that I like to wear, and surprise. Instead of being the $8 I usually pay in Fayetteville, they were only about $4. I bought one. I may have bought more than one. I paid for it at the self-service register and took my bag into the bathroom. I changed shirts in the bathroom and walked out with my bag wearing a comfortable T-Shirt that I had just bought, comfortable for the rest of the day. *A few days ago I bought 4 T-Shirts at Penny’s for $20 +tax, total, not each.

I can interact online with the President, or my U.S. Senators, or many of the State representatives or senators.

I can get in my comfortable car, with delicious air conditioning, fill it up with gas and drive for hours. I can search for the cheapest gas locally, or around a location to which I am traveling.

I can say, “OK Google. Give me the shortest route back home,” and it will speak back to me via my smartphone and show me a map with the route drawn in.

I can stop for a meal, or find a grocery that has a BBQ wing and salad bar and make my own healthy lunch. I can pull up, on my phone, in my car menus from various local restaurants. Most of us are not dying of starvation but are speeding to our demise by our gluttony. By our choice we are stuffing down flavorful quick calories with little nutritional value and tons of sugar & salt. If we feel terrible after doing this, is it really someone else’s fault? I don’t think so. Trod on? I think not.

“Don’t Tread on Me” is akin to the phrase, “And I chose the road ‘less traveled.'” It makes ME more important, or special than I actually am.

This morning, early, I had turned on a TV channel “euro news” that I had never watched before. At some point they had a blurb on the Palestinian war and they showed an emaciated man on a hospital bed. They showed different views of this man. As they did an awareness came to me that “this man looks just like all those emaciated dead Jewish prisoners from the WWII “death camps.” I know the argument will be that the Nazi’s had a different reason back then than Israel does currently.

🌱 Sprout Guide (Alphabetized + Grouped by Benefits)

Sprout Type	Calories	Carbs (g)	Fiber (g)	Net Carbs	Protein (g)	Key Nutrients / Benefits
Alfalfa	~8	1	0.6	0.4	1	Vit K, trace Vit C & folate; very low calorie
Broccoli	~35	5	2	3	2.5	Vit C, Vit K, sulforaphane (antioxidant, blood sugar support)
Clover	~10	2	1	1	1	Similar to alfalfa; Vit K, phytoestrogens
Lentil	~82	17	7	10	7	High protein & fiber; iron, folate, magnesium
Mung Bean	~31	6	2	4	3	Vit C, Folate, Potassium; hydrating & filling
Radish	~16	3	1	2	1	Vit C, spicy flavor; antioxidants

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I’ve read that sprinkling some ground mustard seeds on broccoli sprouts increases the sulforaphane. Apparently there is an enzyme in the mustard seeds that does this.

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🌱 Sprouts Ranked for Type 2 Diabetes

Rank	Sprout Type	Why It’s Good (or Not) for Diabetes	Highlights
🥇 1. Lentil Sprouts	Low GI, high fiber (8 g) and good protein (9 g). Helps slow glucose absorption.	Folate, iron, magnesium → excellent for blood sugar balance.
🥈 2. Chickpea Sprouts	Low GI, very high fiber (~10 g) and protein (~9 g). Keeps you full and reduces spikes.	Manganese & phosphorus for metabolism support.
🥉 3. Broccoli Sprouts	Not beans, but superstar for diabetes: sulforaphane improves insulin sensitivity & lowers fasting glucose in studies.	Rich in antioxidants, vitamin C.
4. Mung Bean Sprouts	Very low calorie (30 kcal/100 g), hydrating, and refreshing. Moderate fiber & protein.	Easy to digest, but lighter than lentil/chickpea in satiety.
5. Adzuki Bean Sprouts	Balanced in protein (5 g) and fiber (3 g). Low calorie, but less studied for diabetes directly.	Still a solid option.

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⚠️ Beans Unsafe to Eat as Raw Sprouts

Bean Type	Toxin	Effect	Safe Prep
Kidney Beans (Red, White, etc.)	Phytohaemagglutinin (PHA) (a lectin)	Severe nausea, vomiting, diarrhea within 1–3 hrs	Must be soaked + boiled ≥10 min (sprouts must also be cooked)
Soybeans	Trypsin inhibitors, saponins, lectins	Interfere with protein digestion, can cause GI upset	Safe after boiling; avoid eating raw soybean sprouts
Black Beans	Lectins (PHA-like)	Digestive distress if raw	Cooking neutralizes toxins
Lima Beans	Cyanogenic glycosides → release cyanide	Toxic, potentially dangerous raw	Soak + cook thoroughly
Fava (Broad) Beans	Vicine, convicine (esp. risky for people with G6PD deficiency → favism)	Can trigger hemolytic anemia in sensitive individuals	Cooking reduces risk but caution needed

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✅ Key Rule

• Never eat raw sprouts from kidney, soybean, black, lima, or fava beans.
• Safe sprout families include lentil, mung, chickpea, pea, alfalfa, broccoli/radish/mustard.

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🥩 Best for Protein

• Lentil sprouts (~7 g protein/cup)
• Mung bean sprouts (~3 g protein/cup, light but good volume)

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⚡ Best for Low-Carb / Light Eating

• Alfalfa sprouts (virtually carb-free, ~0.4 net carbs)
• Clover sprouts (~1 net carb)
• Radish sprouts (~2 net carbs, adds spice)

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🌿 Best for Antioxidants & Micronutrients

• Broccoli sprouts (Vitamin C, K, and sulforaphane → anti-cancer, blood sugar regulation)
• Radish sprouts (Vit C + peppery antioxidants)
• Mung bean sprouts (hydrating + decent Vit C & folate)

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✅ Quick Use Tip:

• Protein boost → Lentil sprouts in bowls & salads.
• Low-carb filler → Alfalfa or Clover on sandwiches & wraps.
• Antioxidant punch → Broccoli sprouts sprinkled on eggs, salads, or avocado toast.

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🌮 Safe Taco Bell Combos (Diabetes-Friendly)

1. Two Crunchy Beef Tacos

• Calories: ~340
• Carbs: ~26 g
• Protein: ~16 g
• Fat: ~18 g
• Sodium: ~620 mg
  👉 Classic taste, under 30 g carbs. Add a side of black beans if you want more fiber/protein (+6 g carbs).

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2. Chicken Soft Taco (Fresco Style) + Black Beans

• Calories: ~310
• Carbs: ~31 g
• Protein: ~19 g
• Fat: ~9 g
• Sodium: ~780 mg
  👉 Lean protein, moderate carbs. Fresco style removes creamy sauces/cheese, replacing with pico de gallo.

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3. Power Bowl (Chicken or Steak, no rice, extra lettuce/veggies)

• Calories: ~270–350 (depending on protein)
• Carbs: ~15–20 g (without rice)
• Protein: ~20–25 g
• Fat: ~11–14 g
  👉 Customizable bowl — skip rice, keep beans for fiber, load up veggies. Best low-carb full meal.

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4. Black Bean Crunchy Taco (x2)

• Calories: ~340
• Carbs: ~28 g
• Protein: ~12 g
• Fat: ~14 g
• Sodium: ~620 mg
  👉 Vegetarian-friendly, still within carb range.

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5. Mini Skillet Bowl (Breakfast option, without potatoes)

• Calories: ~180
• Carbs: ~7 g
• Protein: ~9 g
• Fat: ~12 g
  👉 Small, light, very low carb breakfast choice.

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❌ Items Best to Avoid (High Carb Bombs)

• Burritos with rice/beans → 55–65 g carbs each
• Quesadillas → 40–45 g carbs each, high fat/sodium
• Nachos BellGrande → ~82 g carbs
• Combining multiple entrées (like burrito + taco + side)

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💡 Quick Rules of Thumb

• Stick with tacos (especially crunchy or fresco soft tacos).
• Power Bowls without rice are your safest “big meal.”
• Black beans are a decent fiber/protein side — better than rice.
• Fresco style = swap out high-fat sauces for pico de gallo.
• Portion control: 1–2 items per meal, not 3+.

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✅ Example Diabetes-Friendly Order:

• 1 Chicken Soft Taco (Fresco) → 20 g carbs
• 1 side Black Beans → 6 g carbs
• Water or unsweet tea
  Total = 26 g carbs, ~330 cal, 19 g protein

Diabetic Cooking for a Healthy Lifestyle

• Description:
  Learn how to prepare healthy meals not only for diabetics on restrictive diets, but also for anyone interested in healthy salads, meat entrées, and vegetables. The course will also explore dessert alternatives using substitute sweeteners.
• Instructor: Chef Felicia Bonner
• Schedule: Wednesdays, 5:30 pm – 8:30 pm
• Dates: September 24 – October 29
  • Wednesday, September 24, 2025 — 5:30 pm to 8:30 pm
  • Wednesday, October 1, 2025 — 5:30 pm to 8:30 pm
  • Wednesday, October 8, 2025 — 5:30 pm to 8:30 pm
  • Wednesday, October 15, 2025 — 5:30 pm to 8:30 pm
  • Wednesday, October 22, 2025 — 5:30 pm to 8:30 pm
  • Wednesday, October 29, 2025 — 5:30 pm to 8:30 pm
• Fee: $90
• Total Hours: 18
• Course Number: 91057
• Room: CEC 146

skinnytaste Simple: Easy, Healthy Recipes with 7 Ingredients or Fewer by Gina Holmoka who started as a graphic artist, and is a self taught cook, having written 8 cookbooks.

NOTE: Austrian Film Actor, Oscar Holmoka has nothing to do with this cookbook.

I was visiting the Erwin Library and picked out a copy of this cookbook and started to look through it. The recipe illustrations are hypnotic which makes sense from the author’s graphic arts eye.

I took a picture of the front and back of the book thinking I might want to see if I could order this “used” online. It is about two years old so I think the cheapest price I saw for a used book was $12. But then I found myself at the main library in Lillington (actually across the river from Lillington) and asked if they had this cookbook. A couple of librarians started looking and they did find a copy. I took it to a chair and browsed through it.

This cookbook was one of the easiest to follow that I’ve ever seen. The author has created color coded dots that let you know things like: Q=Quick, V=Vegan, GF=Gluten-Free, AF=Air Fryer, SC=Slow Cooker, DF=Dairy Free, FF=Freezer Friendly, PC=Pressure Cooker

By each menu is an image of all of the ingredients in that recipe. Since there are never more than 7 ingredients, there is enough room on the side of the page for the images. The recipes are handsomely illustrated.

Because the author had the list of all recipes, for each of her cookbooks, not just “Simple,” I am able to list the recipe titles & page number here:

Appetizers & Snacks

• Air-Fried Blistered Shisitos with Smoked Paprika Aioli — p.61
• Air Fryer Mini Arancini Bites — p.74
• Baked Elote Dip — p.58
• Buffalo Garlic Knots — p.69
• Caramelized Onion and Fig Flatbread — p.73
• French Onion Greek Yogurt Dip — p.54
• Greek Goddess Dip — p.53
• Roasted Garlic and Cauliflower Hummus — p.62
• Roasted Shrimp Cocktail — p.65
• Smoked Fish Dip — p.57
• Spicy Vegan Cashew Queso — p.66
• Spinach Empanadas — p.70

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🥩 Beef, Pork & Lamb

• Baked Beef Stew with Butternut Squash — p.218
• Five-Spice Beef Kebabs — p.191
• Garlic-Butter Steak with Broccoli — p.213
• Grilled London Broil with Tomatoes, Onion, and Basil — p.214
• Hoisin Burgers with Quick-Pickled Cucumbers — p.193
• Madison’s Steak Tacos with Cilantro-Lime Rice — p.201
• Parmesan Pork Chops — p.206
• Pepper Steak and Rice — p.196
• Sheet Pan Pork Tenderloin with Potatoes and Spinach — p.217
• Slow Cooker Tacos al Pastor — p.199
• Spaghetti Squash Carbonara — p.210
• Steak with Pizzaiola Sauce — p.209

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🍳 Breakfast & Brunch

• Acai Berry Bowls — p.33
• Banilla Protein Smoothie — p.45
• Creamy Overnight Oats with Blueberries and Pistachios — p.46
• Everything but the Bagel Cottage Cheese and Lox Bowl — p.19
• Heart-Smart Baked Oatmeal — p.41
• High-Protein Oat Waffles — p.27
• Maple Pecan Cottage Cheese — p.20
• PB & J Smoothie Bowl — p.49
• Peanut Butter Banana-Berry Pancake Roll-Ups — p.37
• Cajun-Spiced Shakshuka — p.34
• Ham and Swiss Omelet Wrap — p.30
• Loaded Waffled Hash Browns — p.42
• Red Chilaquiles with Fried Eggs — p.25
• Saucy Eggs with Tomatoes — p.140
• Tomato Ricotta Frittata — p.139
• Vegan Scrambled Tofu — p.38

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🍗 Chicken & Poultry

• Air Fryer Chicken Drumsticks — p.175
• BBQ Chicken Foil Packets — p.178
• Cheesy Chicken Quesadilla — p.181
• Chicken with Hot Cherry Peppers — p.169
• Grilled Chicken Thighs with Garlicky Chimichurri — p.182
• Hasselback Feta Chicken Bake — p.150
• Kickin’ Chicken Poultry Seasoning — p.177
• Pot Sticker Stir-Fry — p.153
• Puerto Rican Pinchos de Pollo — p.164
• Sheet Pan Spatchcock Chicken with Brussels Sprouts — p.154
• Skillet Andouille Sausage with Potatoes and Vegetables — p.145
• Sweet and Spicy Gochujang Chicken Bowls — p.170
• Sweet Potato Turkey Burgers — p.157
• The Juiciest Italian Turkey Fried Meatballs (Ever) — p.146
• Turkey Pot Pie Noodles — p.186
• Turkey Unstuffed Pepper Bowls — p.160

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🍰 Desserts

• Blender Mango Sorbet — p.285
• Chocolate Shell Nice Cream — p.282
• Cinnamon-Apple Tarte Tatin — p.279
• Coconut Rice Pudding with Mango — p.293
• Flourless Pistachio Cake — p.277
• Flourless Sea Salt Brownies — p.290
• Freezer Strawberry and Cream Cheese Turnovers — p.289
• Frozen Peanut Butter Cups — p.286
• Juicy Peach Cobbler — p.274
• Mini Blueberry Swirl Cheesecakes — p.273

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🐟 Fish & Seafood

• Air Fryer Crispy Salmon Nuggets — p.228
• Broiled Fish with Salsa Verde — p.232
• Flounder Milanese — p.244
• Red Snapper with Tomatoes and Olives — p.235
• Sheet Pan Teriyaki Salmon and Asparagus — p.223
• Skillet Fish with Caramelized Shallots and Lemon Brown Butter Sauce — p.227
• Butter-Poached Lobster Rolls — p.243
• Gingery Shrimp and Quinoa “Fried Rice” — p.236
• Mussels in Coconut-Tomato Broth — p.224
• One-Pan Shrimp and Saffron Orzo — p.231
• Seared Scallops with Summer Couscous — p.247
• Spicy Crab Sushi Stacks — p.240
• Sweet and Spicy Shrimp Pineapple Boats — p.239

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🥦 Meatless Mains

• 10-Minute Crispy Rice with Fried Eggs — p.136
• Coconut Red Curry Lentils — p.116
• Lentils and Rice with Caramelized Onions — p.121
• Peanut Butter Curry Noodles — p.124
• Sheet Pan BBQ Tofu and Broccoli — p.128
• Sheet Pan Eggplant Lasagna — p.135
• Weeknight Veggie Burgers — p.131
• White Pizza with Spinach — p.127
• Whole Roasted Cauliflower Parmesan — p.132

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🍝 Pastas

• Creamy Chicken and Spinach Tri-Colore Pasta — p.173
• Instant Pot “Baked” Ziti with Spinach — p.115
• Instant Pot Spaghetti Rings with Beef — p.205
• One-Pot Chicken Sausage Pasta — p.149
• One-Pot Creamy Gnocchi with Chicken and Leeks — p.185
• Pasta with Roasted Cauliflower and Garlicky Toasted Bread Crumbs — p.119

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🥗 Salads

• Avocado Caprese Salad with Blackened Shrimp — p.111
• Brussels Sprouts Salad with Grated Egg — p.96
• Grilled Italian Steak Salad with Arugula — p.108
• Seared Tuna and Avocado Salad — p.107
• Summer Mozzarella Prosciutto Salad — p.104
• Summer Tomato Salad with Grilled Garlic Bread — p.264

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🍲 Soups & Chilis

• 15-Minute Turkey-Bean Chili — p.163
• Cabbage Soup with Sausage and White Beans — p.100
• Cauliflower Cheddar Soup — p.83
• Chicken Soup with Yogurt-Chive Dumplings — p.99
• Creamy Coconut Curry Soup with Summer Squash — p.79
• Creamy Pastina Soup — p.87
• Italian Wedding Soup — p.88
• Mom’s Instant Pot Creamy Shrimp and Rice Soup — p.103
• Sheet Pan Tomato Soup with Grilled Cheese Croutons — p.91
• Short Cut Shrimp Ramen — p.80
• Stracciatella Tortellini Soup — p.84
• Thai-Inspired Chicken, Lemongrass, Mushroom Soup — p.93

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🍴 Sides

• Braised Swiss Chard — p.252
• Cheesy Baked Asparagus — p.263
• Creamed Spinach with Mushrooms — p.259
• Grilled Vegetables with Whipped Feta — p.267
• Latin Yellow Rice — p.256
• Lemon-Parsley Smashed Potatoes — p.255
• Marinated Red Onions — p.159
• Sheet Pan Balsamic Brussels Sprouts with Grapes and Shallots — p.260
• Skillet Corn Bread with Zucchini — p.251
• Thyme-Roasted Carrot Fries — p.268

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I asked a library staff woman at the Erwin Library if they might want a copy of Reader’s Digest Magic Foods for Better Blood Sugar. I mentioned that it was published in 2007 and the woman said they normally didn’t keep books that old, but the person that could make the decision wasn’t there at the time. I told her that was okay, and that the book although old was still valid. Later at the Main Library in Lillington, I looked and found that they had a copy of it still on their shelf.

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