How to Turn All Your Recipes into
Did you know there are some
fairly simple things you can change in many of your current recipes to
make them safe and healthy diabetic recipes? Starting with the basic
ingredients, this article will cover the often easy changes that will
allow you to enjoy delicious foods that are diabetic healthy!
Choose Low Glycemic
If you have diabetes or are
worried about getting it, it’s important to adjust the recipes you use
to turn them into diabetic recipes. Many recipes can be adjusted to
remove foods that have a
high glycemic index or that might contribute
to heart disease. In particular, foods such as
potatoes, corn, refined white flour products (pasta, noodles, pastries,
cakes), refined rice and corn meal should be reduced or avoided completely in diabetic recipes.
In your diabetic recipies,
you want to use low glycemic foods such as most vegetables, some low
glycemic fruit, nuts, fish, low fat meats and non-fat dairy products.
Stay Away from Fatty Foods
Certain types of fat are particularly unhealthy for the
diabetic including hydrogenated oils or solid fats (trans fats) which have
actually been associated with the development of diabetes. Animal fats
such as meat fat, butter, full fat cheeses and other dairy products
have also been associated with the development of diabetes and should be
reduced. Choose low fat or non-fat products instead. Avoid ice
Instead of frying your food, try sautéing
it in a little water. This does not change the flavor much, but
makes a difference in the total fat in your recipe.
The major change to recipes
to make them a diabetic recipes is to remove any fat except olive oil, to
remove all sugar and use
sugar substitutes, to add fiber, and use lots
of fresh fruits, nuts and vegetables (all preferably raw). Now of course you’ve heard all of this
before and maybe it’s boring but if you want to keep yourself or your
diabetic relative/partner healthy, then these are the basics.
Why eat fish for diabetes?
Fish, in particular, are a very healthy
food for the diabetic because of the high percentage of DHA and EPA
fatty acids found in them. Wild caught salmon, herring, anchovies
and sardines are best. These fish, when eaten a couple of times
per week help to prevent heart disease and prostate cancer.
A recent study done
in Japan showed that people whose main protein food is fish live much longer
than those on other diets
and have a very low rate of heart disease.
Best Foods for Diabetics
Beans and other legumes,
such as lentils are excellent foods for diabetic receipes. Add some
vegetables and you’ll have a great vegetarian chili (see
chili recipe for diabetics). For protein, you can add tofu when
cooking or a bit of low fat cheese when you serve it.
Some examples of the kinds
of vegetables to include in diabetic recipes are chard, kale, spinach,
lettuce (especially romaine), celery, cucumber, artichokes, green
beans, asparagus and most vegetables.
Salads are very healthful; use olive oil in the dressing with lemon or
vinegar and any herbs or spices that you like.
Making these simple changes
to your old recipes will help you to convert all of them to
healthy diabetic recipes!