One of the best ways to control type 2 diabetes and to prevent complications from the disease is to stick to a healthy diet. The right diet for diabetes isn't just about choosing healthy foods, getting the right mix of proteins and carbohydrates and limiting sugar intake. The right diet for diabetes also requires cooking healthy meals to limit calories and to offer a variety of taste and nutrients.
Step 1
Change what you cook with. Instead of seasoning foods and preparing the pan with high-fat shortening, butter, margarine or oils, choose a fat-free spray made with vegetable oil. You'll save a ton of calories without giving up any of the taste.
Step 2
Season with herbs. Skip marinades that can be high in both sugar and fat, when you're looking for a way to add flavor to your diabetic meals. Squeeze fresh lemon or lime on chicken, fish or vegetables, and season with fresh herbs. Basil, thyme, garlic, oregano and rosemary offer flavor without fat, sugar or sodium.
Step 3
Skip the frying pan. The healthiest ways to cook for diabetics include steaming vegetables, or grilling, roasting or broiling meats. Saute your meals in a skillet on the stove. Don't fry your foods, as that adds loads of fat and calories.
Step 4
Stick to low-fat options. Dairy is important for bone health, but it can be high in fat. Choose low-fat milk, cottage cheese and other dairy products to get the benefits without the fat and calories. Avoid meats high in fat, such as red meats, unless they're a lean cut. Poultry is a good choice, as long as you prepare it (or at least eat it) without the skin.
Step 5
Vary your foods. Include whole grains in the form of whole-wheat breads, cereals, rice and pastas. Cook with fresh vegetables and fruits. Turn fresh vegetables into a salad, and top off your salad with fresh-cut fruit.
Tips and Warnings
- Buy a cookbook that contains recipes, cooking tips and meal ideas just for people with diabetes.
- Remember to check your blood glucose levels regularly, and adjust your meals if you need to accommodate for low blood sugar (hypoglycemia).
Things You'll Need
- Vegetable spray
- Herbs and spices
- Lean proteins
- Grill
- Oven
- Low-fat foods
