How to Cook for a Diabetic - Part1 Making Diabetic-Friendly Food Choices

Diabetes is a disease in which your blood glucose is too high because it cannot properly make or use insulin. Glucose comes from what you eat and having too much of it can damage your body. Because of this, it’s important for any diabetic person to cook and eat healthy foods that help control blood glucose. But you may be unsure of how to best cook for a diabetic. By making diabetic-friendly food choices and using sensible and healthy preparation techniques, you can cook for a diabetic.

1 Consult with your doctor. No matter what you do, it’s important to keep your doctor in the loop about your diet. He or she can give you additional suggestions on how to keep your blood glucose stable throughout the day. This can prevent you feeling ill and help you avoid conditions such as diabetic ketosis or hypoglycemia.

§  Consider meeting with a registered dietician in addition to your doctor for additional suggestions on what foods to buy and how to prepare them.

2 Mix choices from the food groups for a healthy diet. Consuming three balanced, nutrient rich meals every day can help maintain your blood glucose at a steady level. Do this by making healthy choices from the five food groups. 

§  Get about 1,800-3,000 nutrient-dense calories a day. The amount you intake corresponds to your age, sex, and activity level. Men usually require more calories than women, and younger adults typically require more calories than older adults. The more active you are, the higher your calorie intake should be.

3 Enjoy fresh fruit. Despite what many people think, diabetics can enjoy fresh fruits. They contain vital nutrients and can help maintain your blood sugar during the day. Fruits can also satisfy a sweet tooth you can’t indulge because of diabetes.

§  Get at least 1 ½ to 2 cups of fruit every day. Vary your choices to get a broad range of nutrients to keep you healthy and your glucose stable. For example, you can have blueberries, raspberries, strawberries, apples, melons, and even kiwi.

§  Stick to whole, fresh or frozen fruits. Canned and dried fruits may be high in sugar and not be as filling as their fresh counterparts. If you have no other choice, get canned fruit in light syrup. Read product labels on fruit juice, which can also be very high in sugar.

4 Incorporate lots of vegetables. Vegetables are a diabetic’s best friend. They can fill you up, get you vital nutrients, and help keep your blood sugar from fluctuating. You should aim to cover at least half of your plate with vegetables at every meal.

§  Get a total of at least 2 to 2 ½ cups of vegetables every day. Just like with fruit, it’s important to vary your choices every day to get a wide range of important nutrients to your health. Try carrots, broccoli, cauliflower, sweet potatoes and spinach.

5 Choose whole grains. Stabilizing your blood sugar is an important part of being diabetic, and whole grains can contribute to maintaining a steady level. Choosing healthy whole grains like brown rice, quinoa, and barley can help you stay healthy and keep your glucose in check. Limit refined carbohydrates like white pasta and white rice, both of which can have a lot of sugar that may cause glucose fluctuations.

§  Try to eat at least 3-5 servings of whole grains every day. Just like with the other food groups, vary your choices. Go for whole wheat bread and pasta or more unusual choices such as amaranth, buckwheat, bulgur, quinoa, and spelt.

6 Select lean proteins. Proteins, including meats, don’t have carbohydrates so they won’t raise your glucose. However, fatty meats can contribute to heart disease and obesity, which can be problems for a diabetic.

§  Choose the best proteins for diabetics such as nuts, seeds, fish and seafood, chicken or poultry, and eggs. Make sure to get beans several times every week, too.

§  Buy select cuts of meat instead of prime cuts. Limit how much red meat and processed much such as deli meat and hot dogs you eat, too.

7 Watch your dairy intake. You can eat dairy products as a diabetic, though you should watch what type you have. Diabetics are at a higher risk of cardiovascular disease. Getting low fat choices can keep your glucose in check and minimize your risk for cardiovascular problems.

§  Eat lowfat cheeses and low- or nonfat yogurt. Drink skim milk and use evaporated skim milk when making cream sauces. Have fat free half and half in your coffee. Cook with or use only small amounts of trans fat free margarine.

8 Choose foods with magnesium, chromium, zinc, and Vitamin B3. Foods containing magnesium, chromium, zinc, and Vitamin B3 can help stabilize your blood glucose. Incorporate some of the following foods to get these nutrients:

§  Green vegetables

§  Whole grains

§  Bananas

§  Brewer’s yeast

§  Seafood

§  Dairy

9 Avoid foods that can cause glucose fluctuations. In general, diabetics can eat most of the same foods as another person with a healthy diet. However, there are some foods diabetics should avoid to prevent fluctuations in glucose levels. Limit or stay away from the following foods:

§  Sugary foods like soda, sweets, or desserts

§  Fruit juice

§  White rice

§  White bread

§  Full fat dairy

§  Fatty meats

§  Processed foods, snacks, and baked goods

§  Fried foods

§  Alcohol