7 Tips for Diabetes-Friendly Cooking
- Cook with liquid fats in place of solid fats.
- Switch to low-fat dairy.
- Use less fat altogether.
- Be smart about carbs.
- Skimp on the sugar.
- Experiment with flavor.
- Ask a pro.
8 sep. 2020
What are some good meals for a diabetic?
- A healthy weekly meal plan for a diabetic includes a combination of whole grains, vegetables, fruits, nonfat dairy products, lean meats, poultry, beans and fish, according to the American Diabetes Association. Portion control and a variety of foods rich in vitamins and minerals help to control blood glucose levels.
Here are some ideas to start with:
- Try fat-free or low-fat cheese, milk, and yogurt. Also try leaner cuts of meat.
- Try whole-grain breads, brown rice, and whole-wheat pasta.
- Load up on fresh or frozen vegetables.
- Stay away from processed foods as much as possible.
- Try tofu, soy milk, or meat substitutes.
To poach chicken, add boneless, skinless chicken breasts to a saucepan and cover them with water or low-sodium broth and desired seasonings. Bring the mixture to a boil over medium-high heat; reduce heat to low; cover pan, and simmer chicken until its internal temperature is 165 degrees, this takes about 15 minutes.Now readers can enjoy sensational, low-fat recipes from the first African-American cookbook for people with diabetes-“Soul Food Sensations” for People with Diabetes. The book includes more than 150 recipes in all, ranging from appetizers, snacks, soups, and salads to main dishes, vegetables, side dishes, and desserts.Preheat your oven to 400 degrees and bake the chicken until its internal temperature reaches 165 degrees (about 30 minutes depending on the size of the chicken pieces). Avoid crock pot chicken recipes that use canned soups, high-sodium sauces and broths, full-fat cheeses, and prepared sauces made with added sugar.Add a few drops of water if the mixture begins to stick. Stir in flour, then add chicken broth and bring to a boil. Stir in cabbage, carrots, celery, parsley, salt, and red pepper flakes. Return to a boil, then cover, reduce heat to low-medium, and simmer for 20 minutes.
- Heat oil in a skillet over medium heat. Add garlic and cook for about a minute.
- Add shrimp, onion powder and pepper. Stir constantly.
- When the shrimp start to turn pink, add balsamic vinegar and stir together well. Make sure the vinegar coats every shrimp.
- Serve with your choice of salad or steamed vegetables.
Here are some easy ways to make your meals healthier so that you can help manage your type 2 diabetes:
- Broil, grill, poach, steam, bake, or roast meat or fish.
- Try marinating meat overnight to add flavor without fat.
- In a wok or skillet, use low-sodium broth instead of oil to quickly brown foods like meat or tofu.
- Rinse the spinach in a colander.
- Place spinach and garlic in a large nonstick skillet. Cook on medium-high heat until the spinach is tender, about 5 minutes.
- Sprinkle the spinach with a few drops of balsamic vinegar or lemon juice before serving (optional).
- Prepare an indoor or outdoor grill and heat on high. Spray grill rack with cooking spray.
- Sprinkle steaks evenly with salt and pepper.
- Place steaks on grill with direct high-heat and sear on each side for 1-2 minutes per side.
- In a medium sauté pan, heat margarine over medium-high heat.
- Heat your oven to 400 degrees F.
- Place the asparagus on a foil lined baking sheet and toss with the olive oil and salt and pepper.
- Roast in the oven until just tender, about 10-15 minutes, depending on the thickness of the asparagus.
Allow the rice to cook until the water is reduced in quantity and rice grains start to float on the top. Check if the rice has been cooked; it should feel soft and tender. Remove the pan from the stove and strain the excess white coloured starchy water. Serve hot with protein-rich vegetables, dal or curries and enjoy!
How do you make a diabetic meal?
10 Meal Planning Tips for Diabetics
- Understand Your Carbohydrates. The 3 main types of carbs are sugars, starches, and fibers.
- Have a Glycemic Index Chart Handy.
- Count those Carbs.
- Get App Happy!
- Embrace Unprocessed Foods.
- Don’t Forget Fiber.
- Plan Meals that Help You Slim Down.
- Keep the Right Balance.
What foods can diabetics eat freely?
This article discusses 21 excellent snacks to eat if you have diabetes.
- Hard-Boiled Eggs. Hard-boiled eggs are a super healthy snack for people with diabetes.
- Yogurt with Berries.
- Handful of Almonds.
- Veggies and Hummus.
- Sliced Apples with Peanut Butter.
- Beef Sticks.
- Roasted Chickpeas.
How do I cook for type 2 diabetes?
Foods to eat for a type 2 diabetic diet meal plan include complex carbohydrates such as brown rice, whole wheat, quinoa, oatmeal, fruits, vegetables, beans, and lentils. Foods to avoid include simple carbohydrates, which are processed, such as sugar, pasta, white bread, flour, and cookies, pastries.
What is a good dinner for a diabetic?
Here are 15 tasty, diabetes-friendly dinner recipes to get you started.
- Beef and Bean Chile Verde.
- Turkey Sausage and Arugula Pasta.
- Chicken and White Bean Soup.
- Mushroom Risotto.
- Healthified Chicken Curry with Couscous.
- Oven-Fried Parmesan Chicken.
- Healthified Sesame Beef and Green Beans.
Can diabetics eat potatoes?
Although potatoes are a starchy vegetable, a person with diabetes can still enjoy them as part of a healthful diet. For this reason, it essential that people with diabetes monitor their carbohydrate intake. Potatoes are a starchy vegetable. They contain carbohydrates which will increase a person’s blood sugar levels.
Can diabetics eat chocolate?
Yes, people with diabetes can eat chocolate. The main thing is to not get carried away. It has high cocoa solids and a lower amount of carbs so it won’t affect your sugar levels as much as standard milk chocolate.
Can a diabetic eat baked potato?
Whether baked, mashed, fried, boiled, or steamed, potatoes are one of the most popular foods in the human diet. The truth is, people with diabetes can eat potatoes in many forms, but it’s important to understand the effect they have on blood sugar levels and the portion size that’s appropriate.
What fruit should diabetics avoid?
It is best to avoid or limit the following:
- dried fruit with added sugar.
- canned fruit with sugar syrup.
- jam, jelly, and other preserves with added sugar.
- sweetened applesauce.
- fruit drinks and fruit juices.
- canned vegetables with added sodium.
- pickles that contain sugar or salt.