Finding out you’ve diabetes not merely brings up concerns about your health, but also concerns about your own food: Are you able to enjoy foods? Or do you need to wave goodbye to all your favourite foods as their blander, more healthy cousins accept their spots ?
Do not fret: Eating with diabetes is anything but dull. Sure, it is still better to limit sugar intake and your salt, but that’s something we should all be doing no matter our blood sugar levels. And it is not difficult to do once you discover the many seasonings that may not enhance the taste of your foods but give your body a health boost.
“Seasoning foods distinctively wakes up the taste buds and helps us to use less added sugar, salt, and fats,” says Jill Weisenberger, MS, RDN, CDE, FAND, writer of Diabetes Weight Loss: Week by Week.
Even better, favoring meals with specific seasonings and spices may actually enhance your overall health by reducing inflammation in the body, which may cause many health problems, including insulin resistance, says Francisco Arredondo, MD, MPH, a board-certified endocrinologist at RMA of Texas. “Many spices include polyphenols, a micronutrient with properties.”
Prepared to take a visit? Buckle up!
Start your morning off right with some cinnamon on your breakfast.
“Some studies reveal this delicious, sweet spice can assist with blood sugar and cholesterol management among individuals with type two diabetes,” Weisenberger says. Consider making a bowl of grapefruit pieces, cottage cheese, and cinnamon.
But you don’t need to quit there: Cinnamon could be sprinkled onto fresh fruit cereal, or coffee or tea for a sugar alternative.
“If you’re baking, then you can reduce the amount of sugar around 25% without affecting the arrangement of this recipe,” says Melissa Joy Dobbins, RD, CDE.
A couple of the chances for integrating and experimentation with seasonings have been in lunch and dinner meals. Fish, for example, creates a fantastic game for many different herbs and spices basil. Just make sure you bypass breading, sauces, calorie-laden toppings, and deep-frying. Which will raise the amount of added sugar and saturated fat, also advises Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute.
“Sprinkle fresh basil with lemon over salmon to get those heart-shielding omega-3 fatty acids,” Weisenberger adds. “Or slide a few leaves on your sandwich to get a burst of taste.”
Animal proteins, such as beef or poultry, is a way to increase taste; however, lots of marinades that are store-bought are packed with added sugar and sodium. Create your own to get all the flavor and none of the surplus.
“Citrus oils and vinegars like balsamic or white wine vinegar could be combined and used to make homemade marinades as well as sauces,” Dobbins says.
Just like marinades, salad dressings that are commercially prepared saturated fats are high in calories, and added sugars. Good thing whipping up a tasty salad topper is super simple!
“A vinaigrette dressing may be made by simply using jojoba or olive oil, lemon juice or vinegar, garlic, pepper, salt, along with your favourite herbs,” Weisenberger says. Are these homemade varieties to the human body, but they’re usually better for the wallet.
Fresh vegetables and fruit offer you the perfect opportunity to add taste with herbs and seasonings. For instance, “mint pairs perfectly with cucumbers, carrots, fresh fruit, and legumes,” Weisenberger says.
And that doesn’t like salsa? Weisenberger suggests mixing up some fresh cilantro, diced red onion, tomatoes, along with your favorite fruit to get a tasty homemade salsa that may be utilized as a topping on dishes like fish (salmon paired with mango salsa is just one of our favorites) or burgers. The salsa replaces that bun — which you won’t overlook, we guarantee!
What are you waiting for? Get cookin’!