Healthy Cooking for Diabetics

If you or a loved one suffers from diabetes, you may be wondering whether you can still enjoy some of your favorite recipes. The truth is that high sugar, high carbohydrate and/or high fat dishes can be adjusted without changing the overall taste. Calorie counts are often reduced, as well, improving overall health of the family as a whole. It can often be a great opportunity for everyone to think about what is on their plates!

Of course, fresh fruits and vegetables are always good options, as long as salad dressings are kept to a minimum. Hidden sugars and fats lurk in the bottles, threatening to take a healthy meal into potential artery-clogging range. Anytime you add sauces or dips to a meal, you should think about whether there is a healthier option. Simple balsamic vinegar and olive oil is very tasty on salad greens, and will not spike blood sugars.

The following general tips can be employed in cooking and baking:

• Use whole-wheat pasta instead of egg noodle pasta
• Use brown rice instead of white rice

Generally speaking, whole-wheat pasta and brown rice contain more nutrients, are digested more slowly, and will not result in blood sugar spikes than their less nutritious counterparts. It may take some adjustment to their nuttier taste, but over time, you and your family should enjoy the results of their healthy components. Brown rice is also available in 5 minute cooking versions, for those used to fast white rice made on the stove top.

• Try egg substitutes instead of whole eggs
• Use sugar substitutes in place of some, or all, of the granulated sugar required in a recipe

Using egg substitutes will help those diabetics with high cholesterol, a condition that often accompanies diabetes. Cooking with egg substitutes is easy, tasty and convenient. You can measure the amount you need and re-close the container for future use. No mess! Alternatively, cooking with egg whites only, is an option for those that wish to eat real eggs.

Sugar substitutes have come a long way since the introduction of aspartame decades ago. Splenda is a sugar substitute that is made from sugar and does, in fact, taste like sugar when sprinkled on the top of cereal or fruit (unlike other bitter competitors). It can be used in recipes very easily, as it measures and sweetens cup for cup like regular granulated sugar. The drawback, of course, is that it is much more expensive. And, some people have noted allergies and/or concerns over the safety of sugar substitutes. But the American Diabetes Association positively comments on the use of sugar substitutes in general, and notes, of course that they do not affect blood sugar (the most important aspect)!

• Choose lower-fat versions of milk, sour cream and cheese
• Remember that mono unsaturated fats are OK
• Cook with liquid oil rather than margarine or butter

Saturated fats should be reduced. This means you should take the skin off your chicken (an easy change to make) and go for a cheeseburger, instead of a bacon cheeseburger. Healthy fats are found in nuts, avocados, and olives, so work those into your recipes to replace ingredients such as bacon. Get creative with your recipes!

So many of the changes that can be made are common sense and do not have to be limited to the diabetic's household. As with any dietary regime, you should consult your doctor first. The recipe revisions discussed in this article are very general approaches to meal preparation overall. Fortunately, there are many books on the market and lots of websites that have specific diabetic recipes ranging from chocolate chip cookies to strawberry cheescake! So, don't despair if you're on a medical diet. There is plenty of good taste to go around.