With the suggestions below, people with diabetes can control the disease without having to give up their favorite foods.
Dr. Athena Philis-Tsimikas - Vice President of Sripps Whittier Diabetes Research Institute (California, USA) said: The key to successful diabetes control is to plan ahead and maintain a healthy eating environment. Making a few changes can make a big difference in controlling blood sugar.
With just a few simple ingredient substitutions, you can transform common dishes into meals that are suitable for diabetics and the whole family to enjoy. Here are some suggestions from Dr. Athena:
1. Hot cereal
Warm up on a cold morning with a bowl of hot whole grain cereal. Steel-cut oats and whole grain cereals are always a good choice, as they are high in fiber and help keep you fuller longer whether you eat them for breakfast or lunch.
Whole grain foods are a good choice for your diet.
Brown rice is delicious with a sprinkle of brown sugar and a splash of low-fat milk. Quinoa is another good alternative, high in protein and fiber. Lesser-known grains, such as barley, are also great breakfast options.
For extra flavor and crunch, add protein to Greek yogurt, low-fat milk, almonds or walnuts, add apple slices, berries, dried fruit or cinnamon.
2. Mashed sweet potatoes
Mashed potatoes are a popular dish for people of all ages, but because potatoes are rich in carbohydrates, they will cause blood sugar levels to rise quickly. Kelly Barger, a dietitian at the Scripps Whittier Diabetes Institute, said: Replacing mashed potatoes with mashed sweet potatoes provides more nutrients and has a much lower glycemic index.
This means that blood sugar levels may rise more slowly with sweet potatoes than with white potatoes. Sweet potatoes tend to have a stronger flavor than white potatoes, so you can skip the butter and sour cream. Try mashing sweet potatoes with a little olive oil for added flavor. Sweet potatoes can also replace white potatoes in snacks like baked sweet potatoes and sweet potato pie.
3. Diabetes-Friendly Spaghetti Squash
The simple carbohydrates in white pasta can add up quickly, so instead of white pasta, try spaghetti squash. Spaghetti squash is a fruit that has long, thin, noodle-like fibers inside. When cooked, spaghetti squash can separate into long, pasta-like strands. This makes it a low-carb alternative to traditional pasta.
One cup of spaghetti squash contains only about 10 grams of carbohydrates. Bake or steam the squash until tender, then scoop out the insides and drizzle sauce over it for a filling lunch or dinner. Keep in mind that tomato-based sauces are often lower in fat and calories than cream or cheese sauces.
Spaghetti squash is a good pasta alternative for diabetics.
4. Grilled vegetables
Grilled vegetables can be a healthy and delicious alternative to low-nutrient snacks or fried foods. In cold weather, some of the most popular grilled vegetables are broccoli, cauliflower, Brussels sprouts, and garlic.
Roasting these vegetables will bring out their flavor. Drizzle or spray lightly with olive oil, spread them out on a tray, roast until crispy on the outside and tender on the inside, and season as needed. Add a few cubes of squash or sweet potato, but be aware of the higher carbohydrate content.
5. Baked Apples
Apples are often an easy and satisfying dessert or snack, providing sweetness without added sugar. Try baking whole or sliced apples. Apples are a great fruit to add to your diet for people with diabetes, says Dr. Tsimikas. Apples have a GI of 39, which puts them in the low GI category (
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