Diet is an important part of managing diabetes. A proper diet may help control blood glucose levels, preventing toxicity and hyperglycemia. It may also help lower high blood cholesterol, which commonly accompanies diabetes. Americanized Chinese foods available in the U.S. typically contain ingredients that can worsen diabetes symptoms, but simple strategies can allow you to enjoy Chinese cuisine as a diabetic.
Choose Lean Proteins
Americanized Chinese dishes commonly feature fatty meats such as pork, dark-meat chicken and beef. These foods are loaded with saturated fats, which can elevate "bad" components of cholesterol such as triglycerides and low-density lipoproteins, according to Phyllis Balch, C.N.C., author of "Prescription for Nutritional Healing." They can encourage fatty arterial deposits, which restrict blood flow and increase strain on your heart, promoting diabetes-related heart disease. Opt for leaner protein sources, such as tofu, white-meat poultry and fish for stir-fry dishes and soups.
Brown Rice
White rice, which is made by processing rice grains to remove the germ and bran, is a refined carbohydrate. Steamed white rice is the traditional accompaniment to Chinese dishes, and is also fried with soy sauce, vegetables and diced pork or chicken. The simple carbohydrates in white rice can elevate blood glucose in diabetics. Conversely, brown rice, which contains bran and germ, provides dietary fiber that may help control blood glucose, according to "Archives of Internal Medicine." Choose brown rice wherever possible and limit white rice. Blood glucose management is essential for slowing or preventing the progression of diabetes.
Vegetables
Focus on fresh vegetables, such as broccoli, carrots, sweet peppers and snow peas as main ingredients in stir fry dishes. Vegetables provide dietary fiber for glucose control and cholesterol management. They also provide antioxidants, such as vitamin C and beta-carotene, which may help prevent organ, bone and muscle tissue damage caused by free radicals, according to Balch. Steam vegetables for Chinese dishes instead of frying when possible to reduce your use of oils, which add unnecessary calories that can contribute to obesity, a risk factor for diabetes.
Healthy Oils
When frying is necessary, use olive oil instead of hydrogenated oils or animal fats. Olive oil is an unsaturated fat that may lower "bad" cholesterol levels, according to MayoClinic.com. Conversely, hydrogenated oils and animal fats can elevate low-density lipoproteins and triglycerides.
Reduce Sodium
Common Chinese sauces, such as teriyaki and soy sauce, are loaded with sodium, which can contribute to hypertension, or high blood pressure. Hypertension is a common complication of diabetes. Limit your use of teriyaki and soy sauces, and instead use rice vinegar or low-sodium vegetable broth for cooking. Save high-sodium sauces until after cooking is completed -- you will need smaller amounts of soy and teriyaki sauces to add flavor.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch; 2010
- "Archives of Internal Medicine"; White Rice, Brown Rice and Risk of Type 2 Diabetes in U.S. Men and Women; Qi Sun, et al.; June 2010
- MayoClinic.com; Olive Oil: What Are the Health Benefits?; Donald Hensrud; March 2011
- American Diabetes Association: High Blood Pressure (Hypertension)
