Diabetic Cooking:Class 101
To Prevent The
Early Symptoms Of Diabetes
Diabetic cooking is really not that much different than cooking for a non-diabetic.
With a few simple substitutions, you can create meals with less fats (trans fat and saturated fats), fewer calories, reduced carbohydrates and lower sodium (salt) levels. All of this will finally help you to prevent the early symptoms of diabetes.
While learning how cooking for diabetics or even diabetic baking differs from regular cooking, you can transform a recipe by just utilizing some simple substitutions. You can therefore re-work almost any of your favorite recipes by giving it a makeover. This procedure then helps to control the constant swings of your blood sugars.
Or by watching and controlling your portion sizes daily, there is an entire list of foods and food preparation ingredients which can be considered a free foods list for good diabetic health.
Diabetic Cooking For Meal Substitutions
Many people hate the word makeover when it concerns a recipe. We all are accustomed to our own versions of “comfort food” and we really are in no mood to have some kitchen quack try to convince us their version is better.
But what happens when the makeover version is so close to the taste and texture of the original, that if you as the cook don’t mention to the family you tried a makeover, nobody at the table even realizes it. With the right basic ingredients and the knowledge of how to use them, this does actually become possible.
||Try This Instead|
|white rice, pasta or noodles
||whole wheat pasta and noodles or whole grain rice|
||skim milk, 1 % milk or fat free evaporated milk|
|unsweetened chocolate baking bar
||3 T. unsweetened cocoa powder|
||fat free evaporated skim milk|
||2 egg whites or 1/4 cup eggbeaters per egg|
|mayonnaise or sour cream
||nonfat sour cream or greek style fat-free yogurt|
|cooking oil for baking
||unsweetened applesauce or pureed prunes (from a baby food jar)|
||reduce 1/2 the measurement asked for in recipe|
|ground beef, bacon or sausage
||ground turkey, turkey bacon or turkey sausage|
|milk, butter or soft cheese which is high in saturated fat
||skim milk, olive or avocado oil or a hard cheese like parmesan or reduced fat cheddar|
|cooking with butter or vegetable oil in skillet
||cook with pan spray and then drizzle small amount of olive oil or avocado oil over top of food when serving
|full portion sizes
||share your plate with a friend or spouse or separate and have 1/2 for tomorrow’s lunch|
|frozen pasta with vegetables in sauce
||vegetables with small amount of pasta sprinkled with grated hard cheese|
|high fat milk or a cheese-based sauce used in casseroles
||fat free bar-b-que sauce for flavor|
|flour and milk for thickener
||chicken or beef broth with 1/2 the flour on recipe|
|casserole with white rice, white noodles or high fat ground meats
||reduce the portion of each of these ingredients by 1/2 and substitute the same amount in beans (which are high in fiber)|
So by slowly including some of these simple diabetic cooking substitutions in all of your own home cooking, you have the advantage of still enjoying a great meal but in a healthier finished version.
Good and Easy Eats is available for anyone which has the need or desire to eat healthy, eat allergen-free or needs to stay with diabetic-safe snacks and foods.
This book explains in details understandable for the beginner in the kitchen all the way to the expert, outlining great tips and hints to help ease the burden of using a (No Longer) restrictive diet.
Check here to investigate buying your own copy of this superb reference manual called Good and Easy Eats. I guarantee you, as long as your motives are to eat good and healthy, eat safe - and even if it's in the back of your mind I sure could lose some weight- this is one cookbook you will never be willing to give up.
How do I know? I use many of its tips and recipes all of the time!
Easy Way To Start The Road Back To Healthy Eating
The human species is a creature of habit. We do what we do today because that is what we did yesterday and the day before. Our parents did it, the grandparents did it, and on and on the cycle grows.
But what happened in there somewhere when the older generations used to actually grow much of their own food?
Do you really think they did it from boredom? There was just nothing else to do in their life so one day they remarked " heh, let's go start a garden!"
Healthy garden vegetables and fruits can be grown right in your own small (or large) place on earth. It does not matter if that place is an apartment in a downtown metropolis or you have the advantage of a few, or more, acres of land surrounding your home. All you need to know is the basics of gardening care.
So basic backyard vegetable gardening, balcony gardening, container gardens or a couple of plants in the kitchen sink window all will lead to better diabetic health.
This is because you have reduced your dependence on chemicals and pesticides which are common in commercial growing farms, you have eliminated all the salt, preservatives and food dyes used in commercial food processing and packaging, you have learned the art of food substitutions which contain fewer calories than other counterparts you normally eat and you have even found a way to cut your grocery expenses in half or more.
All of these advantages from a simple planter or a small bed of dirt on your porch or yard.
So when you are newly diagnosed and you are trying to figure out what the doctor meant when he said to start eating a good quality healthy diabetic breakfast
every day or the nutritionist insists diabetic and low fat cooking with herbs is your new goal, try these instead of using all those heavy sauces made from cream, butter or cheese.
Start slowly and incorporate a few of these changes into your daily diet by even learning the skills of baking with olive oil to reduce your levels of saturated fats. Your final results will lead to lower cholesterol and triglyceride levels, better blood pressure control, loss of weight and a reduced risk of heart disease. Ultimately though, diabetic cooking will lead to a noticeable difference in the control of your blood sugar levels.
Additional Related Topics
Sea Salt Vs Table Salt
Bar-B-Que Meat Rub
Olive Oil Benefits
Diabetic Breakfast Muffins
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This site is not intended to replace the advice and supervision of your professional medical treatment plan. Although all of the information is true and accurate to the best of our knowledge, we still recommend you carefully check all food labels before consuming any food product. We can not assume any legal responsibility for any illness obtained while following the advice contained on this site.