Many newly diagnosed diabetics, pre-diabetics, even long-time diabetics dread the idea of learning about diabetic cooking, believing they are facing years of boring and unsatisfying meals that will take much of the pleasure out of their lives. And unfortunately, many people who have been living with diabetes for years actually lead a boring and unsatisfying life with food and enjoy food much less than they did before diagnosis. The good news is that they can eat interesting and exciting foods, spicy foods, delicious foods and they can recapture the pleasure of eating foods that are really satisfying along with the knowledge that the diabetic diet that they are following is also a healthy diet that everyone, diabetic or not, he must be eating.
It’s going to take a little effort and some experimentation. You’re going to have to learn some new things, do some research, and be willing to spend some time in the kitchen trying out recipes and testing the results as you discover what you like and what works. you. But it is absolutely within your reach to eat well despite your diabetes for years to come.
Now, with more than 29 million diabetics and many talented, creative, and generous people, you’ll find an incredible amount of resources available, including ingredients, recipes, tips, and support. These talented cooks have taken on the challenge of preparing food that is good for diabetics and food that people actually want to eat. There’s even an entire magazine devoted to diabetic cooking called, unsurprisingly, Diabetic Cooking. There are also diabetic cooking classes available, and some are free.
Here are some diabetic cooking basics:
- First, you’ll be avoiding simple sugars, fats, sodium, carbohydrates that release their glucose quickly. You’re including lots of fresh fruits, fresh vegetables, whole grains, lean meats, and more fish.
- Second, because you are at risk for serious complications, including heart and kidney problems, eat a heart-healthy diet, which is lower in saturated fat, dietary cholesterol, and most importantly, low in sodium .
- Third, you’re eating an adequate amount of calories and limiting portion sizes. Obesity increases the risk of developing diabetes in the first place and can lead to other health problems. If you are obese, losing weight can help prevent prediabetes from turning into diabetes.
- Fourth, you’re trying to keep your blood glucose in a tight, healthy area throughout the day. Therefore, you’ll want to eat foods that release glucose slowly (i.e., foods with a low glycemic index). You’re also eating smaller portions more often. Some diabetics eat four or even six smaller meals each day. Or three regular meals and frequent snacks. She’s also making an effort to stick to a consistent feeding schedule, eating at the same time every day.
Start by reducing or eliminating the amount of sugar and salt in a recipe. Learn how to substitute herbs, spices, and other flavorings. Choose fresh or frozen foods (no added salt) over canned foods, which tend to be high in sodium and can also be high in sugar.
Today, there are more sugar-free and salt-free ingredients like condiments available. These tips will help you make your diabetic cooking easier, tastier and healthier while following the diabetic diet.