Diabetics may enjoy a variety of ethnic cuisines, including Mexican food. The key is that you make healthy choices and select foods that are nourishing and do not raise your blood sugar levels or increase your risk for diabetes complications, such as high blood pressure, stroke, coronary artery disease, heart attack and loss of vision. If you plan your meals, you may even eat a sweet dessert.
Salsa
Many Mexican restaurants provide complimentary fried or baked corn tortilla chips and salsa. If you are diabetic, you should minimize or avoid eating the chips because they may be a high-glycemic food that rapidly increases your blood sugar and may cause health complications that involve quick insulin secretion. Salsa, on the other hand, is made from tomatoes, a low-glycemic food that contains sugar that is slowly absorbed into your blood and will not likely cause any complications. Tomatoes contain vitamins A, C and K, potassium, chromium, magnesium, copper, molybdenum and lycopene, an antioxidant that may reduce your risk of chronic diseases, such as cancer.
Guacamole
Guacamole is a Mexican dish made from avocado, a vegetable that is a rich source of healthy fats, particularly monounsaturated fat that may reduce your risk of coronary artery disease. Some recipes of guacamole include jalapeno and hot chili peppers, to add a spicy kick to your palate. Guacamole is served either as an appetizer or as a side dish with your entree.
Black Beans
Black beans are served in many dishes in Mexican cuisine, including burritos, tacos, tostadas, fajitas and nachos. Black beans are a good source of dietary fiber and a low-glycemic food. However, you should avoid eating the high-glycemic foods that are often served with black beans, such as flour tortillas and rice, or high-fat foods, such as sour cream, cheese or lard. Research by L.A. Bazzano published in the "Archives of Internal Medicine" in 2001 finds that increased legume intake reduces the risk of coronary heart disease.
Fish Tacos
Fish is traditional in some Mexican regional cuisines and may be served in tacos, fajitas, or grilled or sauteed. Fish, such as salmon, cod, halibut and tuna are good sources of omega-3 fatty acids, healthy fats that may reduce your risk of heart disease. The American Diabetes Association recommends that you eat non-fried fish two or three times a week.
Desserts
Many Mexican desserts are high in fat. These desserts include fried bananas and flan. Instead, eat a low-glycemic fruit such as a pear or apple, or a small serving of low-fat ice cream.
References
- American Diabetes Association: What Can I Eat
- National Institute of Diabetes and Digestive and Kidney Diseases: Diabetes, Heart Disease, and Stroke
- American Diabetes Association: Sugar and Desserts
- The GI Diet Guide: High, Medium and Low GI Foods
- U.S. Department of Agriculture: National Nutrient Database for Standard Reference
