People with type 2 diabetes can enjoy foods that meet their dietary requirements and are tasty, and there are even many cuisines to choose from.
Jackie Newgent, author of The Everything Cookbook: A Flexible Approach to Cooking for People with Diabetes, says, “The key to making diabetic-friendly food is choosing the right ingredients.”
The following 7 tips are suggested so that people with diabetes can enjoy delicious food.
1. Try combining coarse and fine grains
Pasta is a popular food. Whole grain pasta is known to be the most nutritious, rich in vitamins, minerals, phytochemicals and fiber. These substances aid in digestion and provide a feeling of satiety, and are good for controlling blood sugar levels compared to refined pasta. If whole grain pasta is not to your liking, dietitian Bonnie Taub-Dix suggests pairing it with some (no more than 1/2) refined pasta.
Also, you can add vegetables like zucchini, squash, and carrots cut into strips and add meatballs or chicken. Doing so reduces pasta intake while adding protein.
2. Use spices instead of salt
Bonnie suggests using your favorite seasonings and spices instead of salt for eggs, salads, poultry, lean meats and vegetables.
Seasoning blends of various brands and flavors can be purchased online and at the supermarket.
Choose salt-free seasonings, plus too much sodium can cause high blood pressure.
3. Consume pistachios
Pistachios are rich in fiber, protein, many vitamins, minerals and phytochemicals. Jackie says, “Research suggests that pistachios with carbohydrates may help lower blood sugar.”
Jackie suggests that pistachios can be eaten not only as a snack, but also added to brown rice or salads.
4. Replace high-fat foods with avocados
Avocados are rich in beneficial fats.
Jackie says, “Consuming healthy fats may help control blood sugar and may be better for weight control than a low-fat diet, according to the Mediterranean diet plan.” Avocados are also a good source of magnesium.
Jackie mentioned a study in which people with high blood sugar who had higher levels of magnesium in their diet had a lower risk of developing type 2 diabetes. This study did not prove a reason for the reduced risk, but the researchers believe that magnesium helped.
However, because avocados contain a lot of calories, they need to be consumed in controlled amounts.
5. Multiple ways to consume yogurt
Jackie says, “Plain Greek yogurt is not only a high-protein breakfast or snack, but it can also be a delicious ingredient in cooking.”
She suggests pairing yogurt with lemon juice, garlic and a dash of extra virgin olive oil for a chicken marinade. “It will make the chicken extra tender and juicy when it’s grilled.”
6. Sprinkle with cinnamon
Cinnamon is one of the oldest known spices, and studies have been conducted to explore the potential benefits of cinnamon for people with type 2 diabetes. Although the results of the studies are unclear, Jackie says, “A recent study suggests that consuming cinnamon can help lower blood sugar, LDL cholesterol (“bad” cholesterol), and triglyceride levels.” In any case, cinnamon is not a panacea. Its primary role is in flavoring. Cinnamon can be added to Turkish burgers or vegetable curries (Jackie says, “You can also add fresh mint for a Middle Eastern flavor”). Or add cinnamon to grilled groundnuts and cheeses. You can also sprinkle cinnamon on apples and reheat them in the oven or microwave.
7. Dip snacks and desserts in vinegar
Some studies have shown that consuming small amounts of vinegar can lower blood sugar. Vinegar can be purchased online and through supermarkets.
Bonnie said, “I like to drizzle balsamic vinegar over berries or squash. A small amount of vinegar changes the look and taste of the fruit and instantly brings the color to life.”