Once you have diabetes, the key is to manage it. The goal of food planning is to keep blood glucose levels close to normal. By making a few simple changes, you can help control blood glucose and achieve a healthy diet. What does this mean in your kitchen?
- Count carbs. Carbohydrates affect blood glucose levels more than any other nutrient. Even small amounts of carbs will make your blood glucose rise and larger amounts of carbs will make your blood glucose levels rise more.
- Cut down on total fat and saturated fat. When you think fat, think liquid. use canola or olive oil rather than solid butter, margarine or shortening.
- Pay attention to calories. Many people with diabetes are trying to lose weight and it's all about the ratio of the number of calories taken in to the number of calories burned through exercise.
- Cook without adding fat. Braise, steam, broil, poach, grill or bake food. (Grilling and broiling and using a stove-top grill even allow extra fat to drip off.
- Reduce cholesterol. Try to use egg whites an egg substitutes instead of whole eggs. And, eat cholesterol-lowering foods like oats and barley.
- Select whole grains. Eat whole wheat pasta, couscous, brown rice, bulgur wheat, millet, quinoa and others. Use whole wheat bread and buns for sandwiches.
- Add lentils and beans to soups, stews and stir-fries.
- Eat colorful fruits and vegetables. The most colorful fruits have the most vitamins, minerals and phytonutrients.
- Pick no-salt added or low-sodium broth when you need to reduce sodium. Don't add salt at the table and don't cook potatoes, pasta rice or rice in salted water.
- Boost the amount of potassium you eat to balance out the sodium, including peaches, tuna, beans, spinach and tomatoes.
- Control portion sizes. One way to do that was developed by the American Diabetes System. Rate Your Plate at www.diabetes.org
Another great way to help control blood glucose levels is to commit to exercise. Exercise helps:
- lower blood pressure
- improve blood cholesterol
- control weight
- lower blood glucose levels by making the body's cells more sensitive to insulin
Betty Crocker 30-Minute Meals for Diabetes is a terrific cookbook in the quest for great-tasting, all-family, quick, healthy recipes. One of my favorite recipes from the book is this yummy, colorful, high-fiber, high-nutrient salad.
Chicken--Wild Rice Salad with Dried Cherries
Start to Finish: 30 Minutes
1 package (6.2 oz) fast-cooking long-grain and wild rice mix
2 cups chopped cooked chicken or turkey
1 medium unpeeled eating apple, chopped (1 cup)
1 medium green bell pepper, chopped (1 cup)
1 medium stalk celery, chopped (1/2 cup)
1/2 cup chopped dried apricots
1/3 cup chopped dried cherries
2 tablespoons soy sauce
2 tablespoons water
2 teaspoons sugar
2 teaspoons cider vinegar
1/3 cup dry-roasted peanuts
1. Cook rice mix as directed on package, omitting butter. On large cookie sheet, spread rice evenly in thin layer. Let stand 10 minutes, stirring occasionally, until cool.
2. Meanwhile, in large bowl, mix chicken, apple, bell pepper, celery, apricots and cherries. In small bowl, mix soy sauce, water, sugar and vinegar until sugar is dissolved.
3. Add rice and soy sauce mixture to apple mixture; toss gently until coated. Add peanuts; toss gently.
5 servings (1 1/4 cups each)
1 Serving: Calories 380 (Calories from Fat 90); Total Fat 10g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 50mg; Sodium 950mg; Total Carbohydrate 50g (Dietary Fiber 4g, Sugars 18g); Protein 23g
% Daily Value: Vitamin A 20%; Vitamin C 45%; Calcium 6%; Iron 15%
Exchanges: 1 1/2 Starch, 1 1/2 Other Carbohydrate, 1 Vegetable, 2 1/2 Lean Meat
Carbohydrate Choices: 3
This terrific main dish has a yummy combination of ingredients--turn up the heat by sprinkling in 1/4 teaspoon of crushed red pepper flakes.