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Canku Ota

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(Many Paths)

An Online Newsletter Celebrating Native America


September 7, 2002 - Issue 69


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Sweet Treats for Diabetics


A word about sugars..
In 1994, the American Diabetes Association lifted the absolute ban on sugar from their recommended dietary guidelines. Under the updated guidelines, you can, for example, exchange 1 tbsp. sugar for a slice of bread, because each is considered a starch exchange. The new guidelines for sugar are based on scientific studies that show carbs in the form of sugars does not raise blood sugar levels more rapidly than other types of carb-containing food. What is important is the total amount of carbs eaten, not the source.

However, sweets and other foods high in sugar are often high in fat and low in nutrients. So, the better choice between an apple and a donut is still an easy one to make. Sugary foods are not recommended for anybody, whether or not the person has diabetes. But, when figured into a person's meal plan, a small amount of sugar may enhance a recipe without being harmful.

If you have questions or concerns about the use of sugar in your diet, consult your certified diabetes educator, registered dietitian or physician for more info.

Sugar alcohols...
Sometimes listed on labels, this indicates certain types of sugars such as sorbitol, mannitol, and xylitol have been added during processing for sweetness and texture. Sugar alcohols have about half the calories of granulated sugar and are absorbed into the bloodstream more slowly. The listing of sugar alcohols on nutrition labels is voluntary unless a food manufacturer is making a health claim about them on the package.

Little hints...
Sweet foods are high in carbs and often loaded with fat and calories, but lacking in nutrients. These ideas will help you cope with your sweet tooth and still maintain healthy food choices.

Reduce the frequency of your cravings for sugar over time by gradually reducing the amount of sweet foods you eat, including those sweetened with sugar substitutes.
Try sweetening something nutritious. Munch on a slice of whole wheat toast toped with sugar-free jam, or spoon up some sugar-free yogurt.

Finally, if nothing will do but the real thing, eat a very small portion. Often, its the first bite or two that satisfies. Practice self control though. Be sure to count the grams of carbs toward your target carb amount.

Berries and Cream


  • 1/3 c. reduced-fat sour cream
  • ½ small ripe banana, cut into chunks
  • 1 tbsp. frozen orange juice concentrate
  • 2 c. sliced strawberries, raspberries or a combination
  • Ground cinnamon

1. Combine sour cream, banana and juice concentrate in blender. Cover and blend until smooth.
2. Place berries in two serving dishes. Top with sour cream mixture. Sprinkle with cinnamon.

Makes two servings

Carbs 23gm

Creamy Rice Pudding


  • 2 c. water
  • 1 cinnamon stick, broken into pieces
  • 1 c. converted rice
  • 4 c. skim milk
  • ¼ tsp. salt
  • 7¼ tsp Equal For Recipes OR 24 packets Equal sweetener OR 1 c. Equal Spoonful
  • 3 egg yolks
  • 2 egg whites
  • 1 tsp. vanilla
  • ¼ c. raisins
  • Ground cinnamon and nutmeg

1. Heat water and cinnamon stick to boiling in large saucepan; stir in rice. Reduce heat and simmer, covered, until rice is tender and water is absorbed, 20 to 25 mins. Discard cinnamon stick.
2. Stir in milk and salt; heat to boiling. Reduce heat and simmer, covered, until mixture starts to thicken, about 15 to 20 mins., stirring frequently. (Milk will not be absorbed, and pudding will thicken when it cools) Remove from heat and cool 1 to 2 mins.; stir in equal.
3. Beat egg yolks, egg whites and vanilla in small bowl until blended. Stir about 1/2 c. rice mixture into egg mixture; stir back into saucepan. Cook over low heat, stirring constantly, 1 to 2 mins. Stir in rasins.
4. Spoon pudding into serving bowl; sprinkle with cinnamon and nutmeg. Serve warm or at room temp.

Makes eight servings

Carbs 38grms

Key Lime Cheesecake with Strawberries


  • 12 whole low-fat honey graham crackers, broken into small pieces
  • 2 tbsp. reduced-fat margarine
  • 2 pkg. (8oz. each) reduced-fat cream cheese
  • 1 pkg. (8oz.) plain nonfat yogurt
  • 2/3 c. powdered sugar
  • ¼ c. lime juice
  • 8 packets sugar substitute OR equivalent of 1/3 c. sugar, divided
  • 2 tsp. vanilla
  • 3 c. fresh strawberries, quartered
  • 2 tbsp. finely chopped mint leaves

1. Preheat oven to 350°. Coat 9-inch springform baking pan with nonstick cooking spray; set aside.
2. Place graham cracker pieces and margarine in food processor or blender; pulse until coarse in texture. Gently press crumb mixture on bottom and ½ inch up side of pan. Bake 8 to 10 mins. or until lightly browned; cool completely on wire rack.
3. Beat cream cheese, yogurt, powdered sugar, lime juice, 6 packets sugar substitute, lime peel and vanilla in large bowl with electric mixer at high speed until smooth. Pour into cooled pie crust. Cover with plastic wrap; freeze 2 hrs. or refrigerate overnight.
4. Combine strawberries, remaining 2 packets sugar substitute and mint in medium bowl. Just before serving, spoon strawberry mixture over cheesecake.

Makes twelve servings

Carbs 18gm

Pumpkin Parfait


  • 1 c. pumpkin puree
  • 1 pkg. artificially sweetened, low-fat, instant vanilla pudding
  • 1 tsp. pumpkin pie spice
  • 1 c. evaporated fat-free milk
  • 1 c. fat-free milk

Mix all ingredients together in a mixer bowl. Place in parfait glasses and chill.

Makes six servings (½ c)

Carbs 13g ... Sugars 7g


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  Canku Ota is a free Newsletter celebrating Native America, its traditions and accomplishments . We do not provide subscriber or visitor names to anyone. Some articles presented in Canku Ota may contain copyright material. We have received appropriate permissions for republishing any articles. Material appearing here is distributed without profit or monetary gain to those who have expressed an interest. This is in accordance with Title 17 U.S.C. section 107.  

Canku Ota is a copyright © 2000, 2001, 2002 of Vicki Lockard and Paul Barry.


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