Instead of skipping carbs, choose foods high in fiber and protein.
If you’ve recently been diagnosed with diabetes you’re probably looking for a new diet; I imagine you don’t miss a single recipe. Or you probably have a friend, family member or new girlfriend and you want to, but don’t know how to, make dinner. Luckily, you don’t have to prepare any “special diabetic” meals. Despite popular myths, you don’t have to get obsessive about avoiding carbs.
Many people think that if you have diabetes it is forbidden for you to eat carbohydrates. But, in fact, people with diabetes should get 50% of their daily calorie intake from carbohydrates if they want to eat a healthy diet.
“You just have to consider three things before you turn on the stove: the type of carbs you’re going to prepare, supplementing them with a good portion of protein, and the portion sizes you’re going to manage.” These factors will help you keep your blood sugar level in a normal range, which is the ultimate goal in diabetes care.
How to enjoy carbohydrates if you have diabetes?
First of all, it must be understood that not all carbohydrates are the same. Both chips and potato chips have carbohydrates, but there’s a big difference. In processed or refined foods, such as white bread, rice and junk food, you can find simple carbohydrates. And it doesn’t take a scientist to know that these are the ones to avoid; it’s like a sugar shot.
But complex carbohydrates found in natural foods like fruits, vegetables, beans and whole grains contain fiber, which slows digestion and helps prevent sugar spikes, while keeping you fuller longer.
Check the label of the food you are going to prepare and make sure it has 3 grams of fiber per serving to keep your blood sugar level under control.
Add protein. Like fiber, protein prevents sugar from rising precipitously. It’s the delicious way to have a complete diet. Choose cuts of meat, seafood and animal protein; if you prefer meatless options, legumes, nuts, seeds, eggs, low-fat dairy and soy products are also a rich source of protein.
Rationed portions. Learn to control the portions of your meals. Always check the Nutrition Facts table for serving sizes. A good idea is to use measuring cups and spoons to teach you to know your portions. If you are used to measuring in foot or fist a slight difference matters a lot and could be critical.
Eggs with spinach and yogurt.(bonappetit.com)
Banana Cottage Cheese Pancakes.(ambitiouskitchen.com)
Baked grapefruit with yogurt, honey and granola.(cookieandkate.com)
Carrot and oat cake.(dashingdish.com)
Spring Salad of carrot, radish and quinoa with herbs and avocado(http://cookieandkate.com/)
Roast Chicken (
Summer vegetables with sausage and potatoes (
Chipotle Turkey Burger (
Snacks to stay slim (
Roasted beets with hummus (
Wrap Sandwich (
Greek Yogurt with pistachios
Brownie milkshake dashingdish.com
Strawberry salad http://somethewiser.danoah.com/
Sources (Translation and Excerpt)