Soul food is a popular way of cooking throughout the Southeastern U.S. Cooking methods include frying, baking and stewing, all of which allow for distinct flavors and textures. Soul food dishes have a tendency to be high in fat, sodium and calories. You can alter your favorite soul foods to make them healthier for your diabetic diet. Change popular soul food recipes to include heart-healthy fats, low-fat dairy and complex carbohydrates.
Low-Sodium Selections
Traditional soul food is high in sodium or salt. Replace table salt with sea salt. This type of salt has a strong flavor, and you won't need to use too much of it to get the flavor you desire. Select foods that say "reduced" or "low-sodium" on the labels. Include dried or fresh herbs and spices in your favorite soul food recipes to add flavor without adding salt.
Low-Fat Diet Options
Traditional soul foods can be high in unhealthy fat, such as saturated and trans fat. Soulfoodandsoutherncooking.com suggests replacing traditional soul food ham hock with smoked turkey and using turkey bacon instead of pork bacon. Breading and frying meat and poultry are typical soul food preparations. Select a lean cut of beef or skinless chicken breast, which are low in saturated fat. Coat the protein with flour, egg wash and crushed-up corn-flake cereal. You can add your favorite seasonings such as sea salt or dried herbs. Spray a cookie sheet with a nonstick spray and bake the meat until done. This cooking method cuts out the fat from battering and frying.
Balanced Carbohydrate and Veggie Options
Soul foods include starchy vegetables such as corn, potatoes and peas. You can still enjoy these foods while having diabetes, but you need to balance them with some nonstarchy vegetables. Enjoy steamed green leafy vegetables alongside your starchy veggies. Prepare collard greens, spinach or kale in a hot saute pan with a splash of red wine vinegar. Drizzle the cooked greens with heart-healthy olive oil, and sprinkle with sea salt to finish. Black-eyed peas are a staple of soul food. Pair these simple carbohydrates with complex carbohydrates such as brown or wild rice. Simple carbs break down quickly and may cause a spike in your blood sugar. Pairing them with complex carbs may help to stabilize your blood sugar since foods with complex carbs take longer to break down.
Replacements in Baked Goods
When baking biscuits or cornbread, replace fatty buttermilk with a reduced-fat milk. Whipped cream is a delicious addition to homemade apple pie. Replace half the heavy whipping cream with reduced-fat milk to shave some fat. Use 1 percent or skim milk in recipes that traditionally call for whole milk.
Different Fats and Oils
Fill your diet with heart-healthy fats, such as monounsaturated, polyunsaturated and omega fatty acids. Use healthy oils such as olive, vegetable and corn oil in your cooking. Replace butter with margarine. Include some nuts that are high in monounsaturated fats, such as almonds, cashews and walnuts.
