Do Diabetic Diets Need To Be Super Exclusive ?
You should cook for the whole family the same way you cook for a person with diabetes. I mean by cutting down the sugar, and also the fat and sodium. So, you lower everyone’s risk for many chronic diseases, not only diabetes.
Use of artificial sweeteners and sugar.
In many recipes, sugar can be cut by 1/4 to 1/3. I said many, not all the recipes. Let’s face it: cakes and cookies may not turn out as well when the sugar is reduced. In foods that do not need sugar for texture, moistness or color, artificial sweeteners can work best.
Use a good diabetic cookbook or recipes from companies that make artificial sweeteners for the best foods made with low sugar or an artificial sweetener.
Eat sweet foods with prudence. They only have empty calories. But when you really want to indulge yourself a little, you can substitute small amounts of sugar for other carbohydrates in the diet.
To cut the fat and sodium:
+ Bake, grill, broil, boil, roast and poach.
+ Trim meat well, and remove skin and fat from poultry.
+ Eat fried food seldom.
Instead of using fatback, margarine, butter or oil to season vegetables, prefer fat-free and low-sodium broth.
Cook in a nonstick pan or frypan. On pots and pans, use a nonstick vegetable spray.
Instead of salt or fat, for flavor, sprinkle on lemon juice, spices or herbs.
Beware of some fat-free and reduced-fat foods. Some of them are high in calories from sugar or other carbohydrates. Some of them are also high in sodium.
Instead of large portions of meat, fish and poultry, eat more low-calorie vegetables. Choose fruit for dessert.
Use fat-free or skim milk, sour cream and cheese. For salads, cut regular dressing in half with plain nonfat yogurt, or use reduced-fat salad dressing and mayonnaise. In recipes, cut the fat or oil by 1/4 to 1/2.
Portion control
To get the best portion control, use measuring spoons and cups and a small scale for weighing food. After practicing a few weeks, you may need to measure portions only when your blood sugar or weight go out of control, or when you try a new food. To make it easier to eyeball portion sizes, always use the same size plate, bowl, glass and cup. A woman’s fist is about the size a piece of fresh fruit or a
1000
potato should be. The palm of an average woman’s hand equals approximately 1/2 cup or 4 ounces.
Important note: Cut down on second helpings by serving portions on the plate in the kitchen.
Good diabetic cookbooks are easily available on line from many sources, including the American Diabetes Association.
By: Jose M. Talavera
Article Directory: http://www.articledashboard.com
Health advisor. Diabetes expert. Experienced consultant and author.
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