Diabetic Cooking & Nutrition
Diabetics face special challenges when it comes to cooking and nutritional needs. The wrong foods can send blood sugar soaring and make a diabetic sick. Cooking can change food, its effects on glucose levels and how fast the body will absorb it. Diabetics do not have to eat separate meals from the rest of the family. Modifications in cooking and types of foods can make healthy meals for a diabetic and the diabetic's family.
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Carbohydrates
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The three kinds of carbohydrates in food are starch, sugar and dietary fiber. Both sugar and starch cause blood-sugar (glucose) levels to go up, so it is essential that diabetics monitor and limit eating food with either of these types of carbohydrates. Good carbohydrate choices are beans such as kidney beans, lentils or pinto beans. Healthy breads and grains are whole-wheat, bran or oats.
Fruits and Vegetables
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Fruits and vegetables are a part of a well-rounded diet. Some fruit and vegetable choices are not as good as others for diabetics. Fruits high in sugar and starchy vegetables can cause blood-sugar levels to rise. Good fruit choices are apples, berries and pears. Vegetables to try are green beans and leafy vegetables, such as spinach or cabbage. The more ripe fruits and vegetables are the higher the affect on blood sugars.
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Protein
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Meat is full of protein and does not contain carbohydrates that can raise blood-sugar levels. However, meat can contain fat that can be harmful to the body, causing heart disease. Since diabetics are at a high risk for heart disease, it is important to limit the amount of unhealthy fat in the diet. Good protein choices include skinless chicken breasts, salmon, lean cuts of beef and tofu. Tofu is technically not meat; however, it is frequently used as a replacement for meat.
Cooking/Processing
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Cooking times can affect the glycemic Index of food as can processing. Pasta should be served al dente rather than soft. Baked potatoes are a better choice than mashed. A whole apple is lower on the glycemic Index than applesauce. Raw fruits and vegetables are better than cooked.
Portions/Schedule
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Regular meals in smaller portion sizes are important to managing your diabetes. Diabetics should eat several small meals rather than three large meals each day to avoid large fluctuations in blood sugar levels. Skipping meals or eating at an irregular schedule also can cause blood sugar levels to drop and elevate, which is harmful to a diabetic. Eating some small snacks such as a sugar free yogurt or a bran muffin at regular intervals can improve blood sugar levels as well as helping diabetics to feel better overall.
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References
- Photo Credit Rissa Watkins
