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The Diabetic Cookbook: Easy, Healthy, and Delicious Recipes for a Diabetes Diet

The Diabetic Cookbook: Easy, Healthy, and Delicious Recipes for a Diabetes Diet

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The Diabetic Cookbook: Easy, Healthy, and Delicious Recipes for a Diabetes Diet

3.5/5 (2 valutazioni)
341 pagine
2 ore
Nov 10, 2013


Being diagnosed with diabetes doesn't mean you can't still enjoy all your favorite comfort foods. The Diabetic Cookbook will show you how you can regulate your blood sugar and lose weight, all while eating meals that are hearty, flavorful, and nourishing.

The key to effectively managing diabetes is creating a realistic diet plan that works for your lifestyle. With The Diabetic Cookbook you'll get more than 120 delicious recipes that take the stress out of managing the symptoms of diabetes. Enjoy mouthwatering Diabetic Cookbook versions of everything from Philly cheesesteak, to Macaroni and Cheese, to Rich Chocolate Torte, and take the frustration out of cooking for diabetes. Whether you have been struggling with diabetes for years, or you were recently diagnosed, The Diabetic Cookbook can help you keep your blood sugar steady, maintain blood pressure, and gain control over diabetes permanently.

The Diabetic Cookbook makes it easy to manage your diabetes with:

More than 120 delicious Diabetic Cookbook recipes for every meal of the day

10 quick and easy tips to take charge of diabetes from the editors of The Diabetic Cookbook

Healthful cooking techniques and kitchen tips from The Diabetic Cookbook

A detailed list of foods to avoid and foods to enjoy

With The Diabetic Cookbook, you'll look forward to every meal and take complete control of your health.

Nov 10, 2013

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The Diabetic Cookbook - Shasta Press



Smart Food Choices

Don’t let living with diabetes overwhelm you, because it doesn’t have to. If you just follow a few basic rules about daily eating, you should have no problem managing your blood sugar. Some of this information may not be new to you. But read through this section anyway: it may contain the crucial bit of information you need to make cooking and planning your meals a little easier.

Keep your blood sugar steady by eating smaller portions spread throughout the day.

Eat less at meals and have a snack between each meal.

Limit high-sugar foods and limit alcohol intake.


Pay attention to your food choices. Keep track of your carbohydrate intake and the types of carbohydrates you eat. Know what you can eat. The book Type 2 Diabetes Basics (International Diabetes Center, 2004) presents the following guidelines for people who want to maintain weight but do little physical activity: women can eat 45 to 60 grams of carbohydrates per meal (three to four carb choices), and men can eat 60 to 75 grams of carbohydrates per meal (five to six carb choices). If you are looking to gain or lose weight or you are physically active, check with your health care provider before changing your diet.

Substitute all or half of the white flour in recipes with whole-wheat flour. Whole-wheat flour is often the easiest choice, but almond, oat, and soy flours are also good choices. (See the desserts section for examples.)

Choose whole-wheat or high-fiber pastas. Some brands are blends or are higher in fiber and taste just like the traditional pastas you love to eat. Low-carb or whole-grain pastas are digested more slowly and won’t cause a spike in blood sugar. They also leave you feeling full longer.

Substitute any starchy vegetable for pasta. Spaghetti squash and zucchini are tasty options.

Sugar Substitutions and Equivalents

Replace real sugar in recipes with low-calorie or no-calorie, natural or artificial sugar substitutes. Packages often state conversion amounts, and granular sweeteners, such as Splenda or other sucralose brands, measure cup for cup like real sugar. In the case of stevia, far less is needed to substitute for sugar, so check the package and use sparingly. Conversions, including natural sweetener options, are listed on the sweetener chart on in Appendix.

Note that using fruit juice, fruit purées, honey, or molasses in place of sugar is the same as using real sugar. In some recipes these sweeteners are used in conjunction with no-calorie sweeteners to help food to brown or cakes to rise. So the blends sometimes are especially preferable in baking to achieve a browning effect.

Natural sweeteners for diabetes include stevia, xylitol, and chicory root. Other popular no-calorie sweeteners include sucralose (Splenda), aspartame (Equal), and saccharin (Sweet’N Low).

Don’t be afraid to experiment with other sugar-free options. Today’s sugar-free or low-sugar pancake syrup and imitation honey taste great. If you cannot find them in your local grocery store, you can often find them online.

Use spices and flavorings, such as cinnamon or vanilla, to impart a sweeter flavor to foods and decrease the amount of sweetener needed.

Fat and Protein

Because diabetes increases the risk of heart disease, it is important to lower your intake of fat. Start by using the following tips to eliminate unnecessary fat from recipes:

Sauté with a nonstick vegetable spray, or make your own spray with olive or canola oil. Spraying makes it easier to use less oil.

Use nonfat mayonnaise, nonfat sour cream, and nonfat cream cheese. Nonfat Greek yogurt is great for adding creaminess to a recipe.

Use reduced-fat or skim cheeses. Decrease amounts of certain cheeses. Fresh cheese usually has less fat, such as part-skim mozzarella or lowfat cottage cheese.

Decrease fats and increase flavor in recipes by using stock or broth instead of water when cooking rice and pastas. Homemade stock is the best for flavor and to avoid the high sodium in packaged broth or stock. Keep it on hand by freezing it in ice cube trays. Pop some cubes into any recipe for added flavor.

A touch of creaminess added at the end of cooking can go a long way. You can stir in a small amount of a high-fat ingredient such as mascarpone cheese, a rich creamy Italian cheese, or crème fraîche, which is a soured cream, at the very end of cooking.

Monounsaturated fats are heart-healthful fats. Saturated fats should be limited or avoided.

Eat vegetarian rather than meat entrées for dinner one to two (or more) nights a week. Also, switch to lean meats, such as lean turkey breakfast sausage or fish.

Choose lean cuts of poultry and meat. Also, regularly include fish in your diet.

Legumes such as beans and lentils provide protein and fiber, without the fat that accompanies meat.

Salt and Sodium

Throw away the salt shaker, or at least try to decrease the amount of salt used. Fine-grained kosher salt (not the coarse-grained variety) is great because it dissolves easily and less can be used. But regular kosher or table salt works well for all of these recipes, as does a salt substitute such as Nu-Salt. Salt is an important ingredient in cooking and baking because it enhances flavor. If you have been guilty of oversalting your food, start cutting back now for the sake of your health. And remember, foods that are cooked from scratch have far less sodium than most prepackaged or restaurant food. The latter requires high sodium as a preservative, while the former uses sodium simply for flavor.

According to the Dietary Guidelines for Americans, those with diabetes should consume no more than 1,500 mg of salt per day (between 200 and 400 mg for a full meal). Consider that there are 2,000 mg of sodium in 1 teaspoon of salt, so if a recipe calls for ¾ teaspoon of salt (1,460 mg) and serves six, then each serving is approximately 243 mg. Check with your health care professional to make sure whether this range is good for you.

Remember that some food is naturally salty, like many cheeses and canned beans. When using these ingredients, simply cut back on added salt or omit it entirely.

Add citrus zest for flavor, especially to low-sodium foods. Use a vegetable peeler to cut wide strips that can be added for flavor to any dish. Just remember to remove the strips before serving. For other dishes, such as desserts or pastry, use a fine microplane or cheese grater.

Healthful Seasonings

Fresh or dry herbs—it’s your choice. But remember these guidelines: fresh herbs can be added during cooking or at the end, while dried herbs are more concentrated and are added during cooking. Three tablespoons of minced fresh herb equals one tablespoon of dried. Note this guideline can vary depending on the individual herb and its age. When in doubt, add more a little bit at a time, because you can always add an ingredient to a recipe, but you can’t remove it.

Store fresh herbs in the refrigerator. Either wrap them in paper towels or stand them in a glass of water, and they will stay fresh for a few days.

To preserve fresh herbs, freeze them as herbal ice cubes. Just chop and place some in an ice cube tray along with water and add to any recipe as needed. You can also chop and bag fresh herbs. Freeze them flat in a sandwich or snack bag, and later break off what you need. Add frozen herbs to any recipe, or thaw them for sprinkling.

Buy spices in small amounts, and buy them whole when you can. Store them in airtight containers in a cool, dark place to preserve flavor. Whole spices can be ground in a coffee or spice grinder or with a mortar and pestle right before using. Some whole spices such as cumin, fennel, and coriander seeds benefit from being toasted first and then ground. Place spices in a sauté pan over medium heat until they become fragrant, and brown them slightly to release the natural oils and bring out the flavor. Keep pushing them around the pan so they don’t burn.

A Rainbow of Whole Fruits and Vegetables

Fresh, whole, nonprocessed ingredients for cooking and eating are beneficial to a diabetic diet because of their high fiber and vitamins. Even watermelon, which is considered a high-glycemic food, is good in small amounts.

If you prefer canned vegetables, be sure to choose low- or no-salt varieties. In the case of beans, be sure to rinse them thoroughly before using them; this lowers the sodium content. In the case of fruit, fresh always is the best choice, although using unsweetened applesauce in baking recipes helps cut the fat and sugar.

Leafy, green vegetables such as spinach, kale, and collard greens are high in fiber, iron, and calcium.

Cruciferous vegetables such as broccoli are high in vitamin C and omega-3s.

Purple, red, and blue grapes; cherries; and berries offer healthful, colorful options, and supply an array of vitamins and antioxidants.

Orange vegetables such as carrots and sweet potatoes are full of nutrients, including vitamin A, magnesium, and potassium.

Less-Refined Ingredients

In addition to eating whole foods and complex carbohydrates consisting of a variety of fruits, vegetables, whole-grain breads, and whole-grain pastas, experiment with other grains, either by adding them to other dishes or serving them by themselves. For example:

Amaranth. This high-protein grain can be used for breakfast.

Brown rice. Compared to white rice, this rice with the bran is much healthier. It takes longer to cook but is well worth it. Also check out brown rice blends.

Buckwheat or kasha. This is used in the Kasha and Cranberry–Stuffed Acorn Squash recipe.

Couscous. The Vegetable Stir-Fry pairs well with couscous.

Quinoa. As a whole protein, quinoa makes a wonderful side dish or is a healthful addition to a whole-grain salad.

Steel-cut oats. This is even healthier than regular oatmeal, which is quite a feat. The whole grain keeps the blood sugar from spiking and takes longer to digest. Try it by making the Extra-Creamy Apple Cinnamon Steel-Cut Oatmeal recipe.

Healthful Cooking Techniques

Grilling. This is a great way to cook protein without adding fat. Grilling actually draws some fat out of the meat as it drips off during cooking. Grilling meat at high temperatures increases flavor and seals in the juices, thereby removing fat without drying out the food.

Oven frying (faux frying). This technique lends crispness to foods without frying them in fat. Oven frying can be done in various ways, including using egg whites to create a crispy coating for oven-baked French fries.

Poaching. Eggs, salmon, chicken, pears, and other dishes can preserve their flavor and stay tender. Poaching liquid, such as water, stock, or sometimes wine or juice (for poached fruit), is heated to just under a simmer with small bubbles occasionally floating to the top of the water. Poaching is a great method to keep chicken breasts or fish from becoming dry and overcooked.

Roasting. This brings out the sweetness in vegetables and flavors in meats. Roasting at high temperatures can caramelize a food, creating those tasty, deep-cooked brown bits of natural sweet flavor.

Useful Kitchen Equipment

Blender or food processor. Invest in a good one for making purées, sauces, and smoothies—it is well worth the money.

Ginger grater. Grate the gingerroot finely on one of these so it can be squeezed through cheesecloth for its juice. You can also use a microplane.

Heavy-bottomed and nonstick pans. Good-quality sauce and sauté pans with heavy bottoms heat evenly and prevent food from sticking or getting burnt. So check that a pan is of a good weight and quality before you purchase it. Nonstick pans mean using less oil, and cleanup is always a breeze.

Mandoline. This slicer is the classic tool to make perfect chips or extra-thin slices of any vegetable or fruit.

Microplane. A microplane creates a fine citrus zest, softly grates cheese (grates Parmesan into full feathery tufts), grates whole nutmegs and gingerroot or garlic (à la Rachael Ray).

10 Quick and Easy Ways to Take Charge of Diabetes

It is very important for you to learn good diabetes management to drastically reduce the many potential complications that are associated with this disease, such as high blood pressure, heart disease, stroke, kidney failure, and blindness, so you can add extra healthy, active years to your life.

Living by The Numbers

It doesn’t matter if you suffer from type 1 or type 2 diabetes, or if you control your diabetes with insulin, oral medication, or diet and exercise. Since there is no cure for diabetes, the way to lead a healthy life is to make a few easy adjustments in your lifestyle:

Keep your blood sugar level as close to a normal (nondiabetic) level as you safely can. As a general guideline, this means that your blood sugar level should be between 90 mg/dL and 130 mg/dL before meals, and less than 180 mg/dL two hours after starting a meal. It is important that you set your individual goals with your health care provider, but the key to staying healthy is to make sure you do not go above these levels.

Check your blood sugar level regularly. For some people this may be up to six times a day. The new glucose monitors use tiny amounts of blood that can be taken either from the finger or forearm, making it easier and painless to perform this important task.

Maintain a healthful weight. Excess weight puts a strain on your heart, keeps cholesterol high, and increases the risk of stroke and heart attack. Losing

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