If you love burritos, nachos, quesadillas, fajitas and tostadas, a diagnosis of diabetes does not necessarily mean you must give them up. You can still eat your favorite Mexican dishes as long as you make simple adjustments and choose healthier ingredients. As with any diet plan, it is best to consult with your doctor first.
Diet Basics
Having diabetes may not restrict your diet as much as you might think. In general, you can eat most of the same types of food you would normally eat; it's just that you must choose healthier versions of your favorite foods. For example, choose whole grain tortillas over processed and refined grain tortillas. Choose low-fat cheese over whole-fat cheese and lean meat over fatty meat. Add more vegetables to your Mexican dishes including tomatoes, peppers, mushrooms, onions and lettuce greens. Limit or skip your intake of salty, fried tortilla chips and sour cream, as they are generally high in calories. According to the American Dietetic Association (ADA), while there is no single correct diet for all persons with diabetes to follow, the healthiest diabetes diets include a combination of healthy carbohydrates, proteins and fats.
Portions
According to the ADA, a healthy diabetes meal should follow a basic set of portion and proportion standards. Half of your meal should include nonstarchy vegetables, a quarter should be starchy vegetables, legumes or whole grains, and a quarter should include lean meat or meat substitutes such as tofu or low-fat cheese. So half of your Mexican dish might include tomatoes, peppers, mushrooms, onions and lettuce greens. One-quarter could be black beans, pinto beans, corn or whole-wheat tortillas. The remainder could include lean chicken, fish or low-fat cheese.
Diabetes Superfoods
Many of the ingredients in popular Mexican food dishes are listed as "superfoods" by the ADA. In fact, black beans, pinto beans, tomatoes and limes are recognized as particularly diabetes-friendly. Black beans and pinto beans have extremely high fiber content; eating fiber-rich foods may help lower your blood pressure, reduce your low-density lipoprotein cholesterol and help stabilize your blood glucose levels. Tomatoes and citrus fruits, including limes, contain vitamin C and have a low glycemic index.
Menu Ideas
While beans, tomatoes and limes are particularly healthy Mexican food ingredients for persons with diabetes, you are not limited to these three options. Try a whole-wheat soft tortilla topped with black or pinto beans. Add grilled nonstarchy vegetables such as peppers, onions and mushrooms. Add low-fat Mexican cheese and lean grilled skinless chicken. Make a fresh salsa garnish out of diced tomatoes, spinach and lime juice. Another good option is grilled fish tacos. Fish is high in heart-healthy omega-3 fatty acids and is recommended by the ADA.
References
- American Dietetic Association, Eat Right: Diabetes and Diet
- American Diabetes Association: Food and Fitness -- Create Your Plate
- American Diabetes Association: Food and Fitness -- Diabetes Superfoods
- MayoClinic.com: Dietary Fiber -- Essential For A Healthy Diet, Nov. 19, 2009
- American Diabetes Association: Food and Fitness -- Making Healthy Food Choices
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