Diabetes is a disease that affects people of all ages, races, nationalities and both genders. It is the inability to regulate blood sugar levels naturally. In some diabetics, the body lacks insulin, a hormone that moves blood sugars from the bloodstream to the cells. Other diabetics produce insulin but their body cannot recognize or use it. Either way, diabetics need to maintain a healthy diet in order to prevent their blood sugar levels from rising to dangerously high levels. Healthy food preparation is essential in managing the disease.
Step 1
Think about the meals that you love to eat and decide on a meal you'd like to prepare. With diabetes, you can still enjoy the foods that you loved before you were diagnosed, but you may have to make a few small changes.
Step 2
Make small substitutions with healthier ingredients to stabilize your blood sugar levels. For example, if you are making macaroni and cheese, use whole wheat pasta instead of regular white pasta, because it has more fiber. The American Diabetes Association suggests trading full fat dairy products like whole milk and cheese for the low fat varieties. Low-fat dairy often tastes similar to the regular type, but has less saturated fat and more protein and calcium.
Step 3
Practice baking, microwaving, sauteing and steaming meals instead of frying, as these methods use less fat and less oil. The American Diabetes Association states that saturated fats like butter, cream and palm oil can clog arteries and increase the risk of strokes, especially in diabetics. Instead of frying chicken wings, bake some skinless chicken breasts. This way you'll get more protein and less fat. Be sure to include whole grains, fruits, vegetables and lean meats in your meals throughout the day.
Step 4
Use measuring cups to measure out your portions, especially of carbohydrates like rice and pasta. Eating some carbohydrates is fine but eating too many can raise your blood sugars leaving you tired and weak. Ask your registered dietitian how many servings of carbohydrates you should be eating each day, based on your height, weight, sex and activity level. Then, use the measuring cups and a food journal to make sure your food preparation is parallel with those guidelines.
Step 5
Season your foods with salt-free flavorings like paprika, ginger, garlic, basil, and salt-free sauces. The American Dietetic Association recommends eating foods that are low in sodium, as high blood pressure is a common risk among diabetics. Sodium-free marinates are also available in most grocery stores.
Things You'll Need
- Whole Grains
- Fruits
- Vegetables
- Lean Meats
- Measuring Cups and Spoons
- Food Journal
