Having diabetes can certainly limit the food you want to eat, but with the right healthy recipes for Diabetics you can still enjoy your favorite foods.
The major change to food to make them a recipe for Diabetics is to remove any fat except olive oil, remove all sugar and use sugar substitutes, add fiber, and use lots of fresh fruits and vegetables.
Keep in mind that while many healthy recipes for Diabetics are fairly simple and fast to make, some may be more complex and take a little longer.
Because of the high sugar content of most desserts, many diabetics feel they would have to give them up. However, there are many Diabetic Dessert Recipes that are safe to eat, such as a diabetic cake recipe or a diabetic cookie recipe.
There are also many diabetic safe breads, salads, sandwiches, appetizers, and any other food category you can think of.
Some of these recipes may incorporate small amounts of refined sugar per serving, while some may be Sugar free Recipes. Recipes with refined sugar may not be suitable for all people with diabetes.
Some recipes may also be high in fiber (i.e. more than 5 grams). For some diabetics, carbohydrates from fiber sources may have a more blunted effect on their blood glucose levels. Your Healthcare Provider will be the best person to tell you whether or not you need to adjust your insulin to carbohydrate ratio if much of the carbohydrate you’re eating is fiber.
Changing What You Eat
For those who are living with diabetes or watching their weight, there are some fairly simple things that you can alter in many of your current recipes to make them safe and healthy.
You can remove foods that have a high glycemic index or that might contribute to heart disease, from your daily diet.
In particular, foods such as potatoes, corn, refined white flour products (pasta, noodles, pastries, cakes) should be reduced or avoided completely in Diabetic Recipes.
In addition, certain types of fat are particularly unhealthy for the diabetic, including hydrogenated oils or fats (trans fats) which have actually been associated with the development of diabetes.
Animal fats such as butter, full fat cheeses and other dairy products should be reduced and low fat or non-fat products used instead.
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.
Excellent Foods to Enclude In Recipes
In a healthy recipe for Diabetics, you want to use low glycemic foods such as most vegetables, fish, low fat meats and dairy products. Fish, in particular, is a very healthy food for the diabetic because of the high percentage of DHA fatty acids found in them.
Wild caught salmon 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, have a very low rate of heart disease.
Beans and other legumes, such as lentils are excellent foods for diabetics.
For protein, you can add tofu when cooking or a bit of low fat cheese when you serve it.
Vegetables to include in recipe for Diabetics are chard, kale, spinach, lettuce (especially romaine), celery, cucumber 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.
To be absolutely sure about what to eat and what not to eat, you and your dietitian should work together to design a meal plan that’s right for you AND includes foods that you enjoy.
If you’re looking for a great Diabetic Cookbook, may I suggest The Ultimate Diabetic Cookbook.