Diabetes is a chronic condition that is marked by symptoms such as mental confusion, weakness, fatigue, intense thirst and fainting. This condition affects more than 20 million people in the United States, according to the University of Maryland Medical Center. This condition causes your body to be unable to produce or use enough insulin to control glucose, a sugar formed when your body metabolizes carbohydrates in foods. It may also contribute to high triglycerides and low-density lipoproteins, which can cause fatty blockages in your arteries. Simple strategies can help you prepare healthy meals for diabetics.
Step 1
Substitute whole grains for white flour in breads, pastas, tortillas and wraps. White flour products can cause rapid blood glucose spikes, which can trigger diabetes symptoms. Conversely, whole-grain breads, tortillas and pastas have a less severe impact on blood glucose.
Step 2
Choose lean meats, such as fish and white-meat poultry, instead of red meats and dark-meat chicken and turkey. Lean meats are lower in saturated fats, which can elevate blood triglycerides and low-density lipoproteins.
Step 3
Choose vegetables such as broccoli, asparagus, cauliflower and artichokes for side dishes instead of corn or potatoes. Potatoes and corn are starchy foods that can elevate blood glucose. Fresh vegetables have a less dramatic impact on blood glucose. They also provide dietary fiber, which may help control "bad" cholesterol and glucose levels.
Step 4
Use meat substitutes, such as legumes, beans, tofu and tempeh, instead of meats for main dishes, soups and stews. These foods supply protein without adding saturated fats. Beans and legumes such as chickpeas, lentils and black beans also supply dietary fiber.
Step 5
Cook with olive oil instead of butter, margarine or shortening, which contain saturated fats. Olive oil is a monounsaturated fat -- it may help lower "bad" cholesterol and elevates high-density lipoproteins, which may help clear fatty deposits from your arteries and blood vessels.
Step 6
Use low-fat or fat-free dairy products in recipes to lower saturated fats. Alternatively, use dairy replacements made from soy or rice milk.
Tips and Warnings
- Omit refined sugars from desserts and beverages. Refined sugars can dramatically elevate blood glucose levels. Instead, sweeten desserts and beverages with agave nectar or stevia, which may have a less severe impact on glucose.
Things You'll Need
- Whole grains
- Lean meats
- Vegetables
- Meat substitutes
- Olive oil
- Low-fat dairy
- Dairy replacements
References
- "The Diabetes and Heart Healthy Cookbook"; American Diabetes Association; 2004
- University of Maryland Medical Center: Diabetes
- "Reversive Diabetes Cookbook"; Julian Whitaker et al; 2004
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