With expert help, diabetics can enjoy delicious food and stay healthy. That expert advice is available through the American Diabetes Association (ADA). The ADA provides meal plans and recipes for every occasion and all the common meals in between, and you'll be surprised at all your choices.
Significance
In order to establish and maintain healthy blood sugar levels, diabetics must achieve a balance between eating the right food and enjoying quality of life. Nutrition is an important aspect of diabetes management. Forget struggling against limitations. Let the experts guide you toward enjoyable eating and healthy living. (See References 1)
Healthy Foods
You need to know what you can eat. A vague idea that you cannot eat sweets and carbs can leave you hopeless and confused. The ADA explains food groups, teaches count carbohydrates and portion your food. The ADA recommends that you consult with an expert or a team to determine your specific needs. The ADA's My Food Advisor helps you count calories and carbs, teaches about foods, and helps with meal plans. (See References 2)
Meal Plans
Meal planning for diabetics involves carb counting, portion control and understanding the Diabetes Food Pyramid. These tools build a foundation for healthy eating. Count carbs to maintain healthy blood sugar levels. The ADA recommends starting with 45-60 grams of carbs per meal. Read labels when possible. You'll learn to estimate carb foods without labels. For example, a four-ounce fruit has 15 grams of carbs. Be sure to include fat and protein at each meal for balance. (See References 3)
Creating your plate helps you eat the right portions. You choose the foods you want to eat, but you must eat larger portions of non-starchy vegetables than starchy foods. As you get used to the method, you can get more creative with the foods you choose. Divide a plate in half. Then divide one of the halves in half again. Serve non-starchy vegetables, such as tomatoes, spinach or cucumber, on the undivided half. Allot starchy foods to one of the smaller sections. Choices include whole grain bread, pasta or peas. Place lean, skinless meat or meat substitutes in the other small section. Include eight ounces of non-fat milk, six ounces of non-fat yogurt, or a small roll with a small piece of fresh fruit or a half-cup of fruit salad. As you become more adept at portions and realize the foods you may eat, you will see the possibilities for enjoyable meals.
Recipes I
Some diabetic recipes emphasize eating less animal fat. This does not mean you have to become a vegetarian. The ADA offers a simple taco recipe to describe how easy it is to reduce animal fat in your diet. Instead of serving meat in tacos or burritos, add mashed red or black beans. Dress up the bean mash with taco seasonings or pico de gallo, or use a traditional topping of chopped tomatoes and shredded romaine lettuce. (See Additional Resources)
Reduce fat without sacrificing taste. Use non-fat yogurt mixed with fresh lime juice. Serve with Mexican or Indian dishes. Use asiago or parmesan cheese instead of butter.
Recipes II
The ADA includes a recipe for meat-free chili.
Ingredients
1 Tb. olive oil
1 C diced onion
3 garlic cloves, minced
1 C chopped green cabbage
1 32 oz. can tomatoes, coarsely chopped with liquid
1 (8 oz.) can tomato sauce
1 C canned black beans, drained and rinsed
2 Tb. hot chili powder
1 bay leaf
1 tsp. cumin
1/4 tsp. cayenne pepper
salt and pepper to taste
Cooking Instructions
Heat oil in a large stockpot or Dutch oven over medium heat. Add onion and garlic and saute for 3 minutes. Add the cabbage. Sauté for 3 minutes. Add remaining ingredients. Bring to a boil and then simmer an hour until thick. (See Additional Resources)
Tags: Additional Resources, black beans, blood sugar, blood sugar levels, grams carbs, healthy blood
