Diabetic Cooking – Recipes for Diabetics

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Diabetic Cooking

by Valerie on April 22, 2011

Diabetic CookingKeep Diabetes at Bay with these Tips

Finding out you are borderline diabetic can be scary, but rather than give in to something you think is inevitable, you can fight back with these healthy tips. Making some simple adjustments in diet and nutrition can keep you healthy, keep your sugar low, and prevent many of the complications that the disease causes like a diabetic shock. The diet does not have to be flavorless or severely limiting. Foods from each group can be part of your diet, with no compromise in taste.

Tracking with the glycemic index (GI) can help by only producing small fluctuations in your blood’s insulin and glucose levels, and is the secret to reducing your risk of diabetes. Overall, it is recommended that half your daily calories should come from carbohydrates, and the other 50 percent should be divided evenly between fat and protein. When pre-diabetic, eating several small meals spaced throughout the day prevents spikes and drops in blood-glucose levels, and keeps your metabolism level and falls in line with a insulin resistance diet.

Fruits such as oranges, peaches, apples and plums contain plenty of soluble fiber along with some natural sugars. Wild or organic berries are in season year long, and are good for a diabetic diet as well. Additionally, acai berries and goji berries and their juice or smoothies are very nutritionally dense, full of antioxidants and do not elevate blood sugar levels. One note: steer clear of dried fruits, as the concentration of sugars within them can cause quick spikes and wreak havoc with your blood sugar levels. Likewise, never drink juices made from concentrate for the same reason.

Breads with a low GI includes whole grain breads, rye bread, and sourdough. Breads with higher indexes can be tempered with a lower GI food consumed with them. For instance, Italian and Mediterranean breads consumed with olive oil have a low glycemic index, as does regular Wonder bread when consumed with unblanched almonds. Whole grain pasta and breakfast cereals with significant insoluble fiber are also good for you.

Fish like sardines and salmon filled with omega 3 fatty acids help reduce the risk of heart disease and are low on the glycemic index as well.

Vegetables that are rich in fiber and carbs are a welcome part of a diabetic diet. Those include beans, lentils, broccoli, asparagus, spinach, tomatoes, and green beans, along with cucumbers, onions, and garlic.

Protein choices should be lean red meat, along with skinless turkey and chicken. Pasta dishes actually work well when combined with lean meat. The key to successfully eating meat is to limit the amount of fat consumed and keep your cholesterol levels low.

Drinks that are herb-based are recommended for diabetics, and the best standby beverage for anyone is water. Coffee and other caffeinated drinks should be avoided, and milk should be limited to the lower fat skim varieties. Alcohol causes sharp spikes in blood sugar levels and should be eliminated from the diet, or severely restricted.

Pre-diabetes can be controlled relatively simply by simply planning your meals ahead of time, to help you stay away from higher fat and higher glycemic choices. It’s also important to have a great set of nonstick stainless steel cookware for meal preparation to avoid the use of added oils and fats to the diet.

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