Typical Mexican fare relies heavily on foods high in saturated fats and refined flours, which can dramatically affect blood glucose and cholesterol levels in diabetics. Fortunately, simple strategies can allow your to enjoy Mexican food without increasing your risk of diabetes complications.
Whole-Grain Tortillas
Tortillas are part of nearly every Mexican dish, from burritos to quesadillas. These flatbreads are typically made from refined flour or corn, which can quickly elevate blood glucose levels and produce diabetes symptoms, such as dizziness, fatigue and mental confusion. Opt for whole-grain tortillas, which are complex carbohydrates. Your body converts whole grains into glucose as a slow, consistent rate, preventing blood glucose spikes.
Steamed Vegetables
Vegetables in Mexican foods, such as fajitas and burritos, are typically fried in oil or butter. This can add saturated fats to your diet that can contribute to clogged arteries, stroke and heart disease by elevating "bad" cholesterol levels -- a common problem among diabetics. Steam vegetables, such as squash, broccoli, onions, tomatoes, fresh spinach leaves, mushrooms and peppers, to use as fillings for your favorite Mexican dishes. This lowers your intake of saturated fats, and may help prevent diabetes-related heart disease.
Lean Proteins
Beef, pork and dark-meat chicken feature prominently in Mexican cuisine. These foods are loaded with artery-clogging saturated fats. Choose lean proteins instead of fatty meats to lower your risk of coronary artery disease, stroke and heart attack. White-meat poultry, black beans, tofu, fish, pinto beans and tempeh, a meat replacement made from soybeans, all add protein to your diet without increasing your saturated fat intake. Pinto and black beans also provide dietary fiber, which may help manage blood glucose levels.
Soy Cheese
Like tortillas, cheeses are a part of many Mexican dishes -- quesadillas, enchiladas, taquitos and burritos all typically contain cheese. Whole-milk cheeses are high in saturated fats, so substitute soy cheese for dairy cheeses to support heart health. Soy cheese is widely available in supermarkets and health food stores, and comes in a variety of flavors. If you allergic to soy, choose dairy cheeses made from nonfat or low-fat milk to minimize your saturated fat intake.
References
- "Real Mexican Food for People with Diabetes"; Doris Cross; 1998
- "Diabetic Cooking with International Flair"; Sue Lousley, et al.; 1997
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
