A healthy diabetes diet includes whole grains, lean protein and non-starchy vegetables. When prepared in accordance with the dietary guidelines set by the American Diabetes Association, a casserole dish makes a healthy choice on a diabetes diet. Avoid casserole dishes that contain high amounts of fat and sodium.
Diabetes Diet Proportions
Although the term "casserole" encompasses virtually any type of one-dish meal, most casseroles include some type of meat and a variety of vegetables, held together with a starchy food binder such as noodles or potatoes. According to the American Diabetes Association, your lunch and dinner meals should include this balance of foods: 1/2 non-starchy vegetables, 1/4 lean protein, and 1/4 healthy starch. So in principle, a casserole can fit nicely in a healthy diabetes diet.
Protein and Non-Starchy Vegetables
The healthiest protein sources for people with diabetes are low in calories and saturated fat. So, choose your casserole meats wisely. Healthy choices include lean skinless poultry, such as chicken breast and turkey, or lean fish such as tuna. A diabetes diet distinguishes starchy from non-starchy vegetables. If your casserole includes starchy foods such as rice or noodles, it should include little or no starchy vegetables such as corn or potatoes. Fill your casserole with low-calorie, low-carbohydrate non-starchy vegetables such as such as green beans, broccoli, cauliflower, spinach, celery, mushrooms, peppers, carrots and onions.
Starchy Binder
If your casserole recipe calls for pasta noodles, choose a whole grain variety that lists its first ingredient as 100 percent whole wheat flour. Avoid varieties made from processed and refined white flour or enriched wheat flour. Choose brown or wild rice over white. Whole grains contain important nutrients that refined grains lack, such as heart-healthy soluble fiber, essential fatty acids, vitamin E and most of the B vitamins. Sweet potatoes make a better choice than white potatoes, because they contain more fiber and less natural sugar.
Recipes
Try a classic tuna fish casserole. Use white albacore tuna, whole wheat penne pasta, non-fat milk, fresh ground black pepper and paprika. Add your choice of non-starchy vegetables. Or, try a broccoli casserole with chopped broccoli, skinless chicken, onion, low-fat, low-sodium cream of celery soup and wild rice. Another option is a sweet potato casserole with green beans, cauliflower, baby corn, asparagus, celery, and lean skinless turkey.
References
- American Dietetic Association, Eat Right: Diabetes and Diet
- American Diabetes Association: Food and Fitness -- Diabetes Meal Plans and a Healthy Diet
- American Diabetes Association: Food and Fitness -- Create Your Plate
- American Diabetes Association: Food and Fitness -- Lean Meats
- American Diabetes Association: Food and Fitness -- Non-Starchy Vegetables
- American Diabetes Association: Food and Fitness -- Carbohydrates
