Trying to figure out what you want to eat for dinner doesn't have to be complicated when you're living with diabetes. Although there are some things you should avoid, cooking can be a fun and exciting way to break out of your comfort zone, try new recipes, and rediscover your love for healthy tips. To help you get started, here are some of the most important cooking tips for people with diabetes.
14 Tips for Cooking and Baking When Living with Diabetes
1. Substitute Saturated or Trans Fats for Healthier Options
Fats play a crucial role in our diets, but not all fats are created equal. Saturated and trans fats can raise your cholesterol levels and increase the risk of heart disease, a common complication of living with diabetes. That doesn't mean you need to skip meals that call for them. Instead, consider switching to fat-free margarine or spreads in recipes that call for butter, lard, or hydrogenated options.
In some recipes, you may even be able to replace the solids with healthy fats (monounsaturated and polyunsaturated fats) found in oil. Extra virgin olive oil, avocado, sunflower, and flaxseed oil provide essential fatty acids and nutrients without negatively impacting heart health. Extra virgin olive oil, for example, is rich in monounsaturated fats that help reduce bad cholesterol levels and improve cardiovascular health. Avocado oil is another excellent choice, known for its high smoke point, making it ideal for cooking at high temperatures without losing its health benefits.
To get creative, try using mashed avocado, Greek yogurt, unsweetened applesauce, pumpkin puree, or nut butter in baked goods to maintain a strong consistency without impacting blood glucose levels. You can find more healthy substations here.
2. Use Lower Measurements Than the Recipe Calls for
Often, recipes call for an outrageously unnecessary amount of sugar, fat, or salt. Play around with the measurements and try using less sugar or cutting down on the amount of salt. Living with diabetes doesn't mean you have to eliminate these things, but the key is trying to lower your calorie content and improve the nutritional profile of your meals.
Start by cutting the amount of sugar in half and taste-testing your dishes. Often, the ingredients' natural flavors can shine through more prominently, and you may find that you don’t need as much sugar as the recipe calls for.
Similarly, reducing the amount of butter or oil can decrease the total fat content without compromising texture or flavor. Experiment with these adjustments gradually to find a good balance between healthy and delicious.
3. Make the Switch to Low-Fat Dairy Products
Another easy switch is substituting full-fat dairy products with low-fat or fat-free options. Low-fat milk, yogurt, and cheese provide the same essential nutrients as their full-fat counterparts, including calcium, vitamin D, and protein, but with less saturated fat. However, it's important to check for added sugar, as some brands will add more to make up for any lost flavor from removing fats.
Low-fat dairy products can be used in cooking and baking without changing the taste or texture of your dishes. For example, low-fat Greek yogurt can replace sour cream in recipes, offering a tangy flavor and creamy texture with fewer calories and fat. Cottage cheese is also used in many recipes today for pasta sauces, smoothies, and baked goods!
4. Be Smart About Carbohydrates
Carbohydrates can significantly impact blood sugar levels, so choosing the right types and monitoring portions is important for ongoing diabetes management. In savory recipes, opt for complex carbohydrates such as whole grains, legumes, and non-starchy vegetables, which are digested more slowly and cause a gradual rise in blood sugar levels. Foods like brown rice, quinoa, whole-grain pasta, and oats are also excellent choices.
Pair carbohydrates with protein or healthy fats to slow digestion further. This can help you maintain stable blood sugar levels and keep you feeling full for longer.
5. Substitute Refined Grains with Whole Grains
When baking, recipes generally call for flour. However, many people use white flour or all-purpose flour, which is refined. These refined grains can result in rapid spikes in blood glucose levels, which may be dangerous for people with type 1 or type 2 diabetes. Instead, switch to whole-grain flour or choose another alternative, like oat flour. These won't change the consistency of your recipe too much and can lower the risk of experiencing raised blood glucose after indulging. The same mentality should apply to bread.
6. Try Sugar Substitutes
Sugar substitutes like stevia, erythritol, and monk fruit sweeteners offer a way to satisfy your sweet tooth without the same impact on blood sugar levels. Although these should still be used in moderation, they tend to require less to achieve the same sweetness in desserts. Just make sure you follow the conversion guidelines, as they won't be a 1:1 swap.
Natural sugar options like honey or agave are also better options than refined sugar. If you want to get really creative, unsweetened applesauce or mashed bananas are great sources of natural flavor that can help replace excessive sugar.
7. Pay Attention to Portion Sizes
Before you start cooking, ensure you have an accurate idea of the portion size. Larger portions can lead to overeating and cause blood sugar levels to spike. Instead, try using the plate method to help you create a more visual portion. This includes filling your plate (the ADA recommends a nine-inch plate) with non-starchy vegetables, one-quarter with lean protein, and one-quarter with complex carbohydrates. Use this mentality to craft your dishes and serve a well-balanced meal when cooking.
8. Incorporate More Lean Protein
Including lean protein in your diet helps keep you full longer and build muscle, which is a great way to maintain a healthy weight. Lean proteins such as skinless poultry, fish, beans, lentils, tofu, and tempeh provide essential nutrients without the excess saturated fat found in fatty meats. Fish, particularly fatty fish like salmon and mackerel, are also rich in omega-3 fatty acids, which have anti-inflammatory properties and support heart health. If you're a vegetarian, plant-based proteins like beans or lentils are high in fiber and can help stabilize blood sugar levels.
9. Bake and Broil Instead of Fry
Choosing healthier cooking methods like baking or broiling instead of frying can also significantly reduce the amount of unhealthy fats in your diet. Frying foods typically require a lot of oil, which can add unnecessary calories and saturated fats detrimental to heart health. Baking and broiling, on the other hand, use little to no added fats and help retain the natural flavors and nutrients of the food. While it might change some aspects of the recipe, it can make a world of difference regarding healthiness.
10. Use More Herbs and Less Salt
High levels of salt can lead to high blood pressure, which can contribute to a higher risk of heart problems for individuals living with diabetes and without. Instead of salt, add natural herbs—both dried and fresh—to complement the dish's taste. Fresh herbs like basil, cilantro, and parsley can brighten a dish, while dried herbs and spices like oregano, thyme, cumin, and turmeric add depth and complexity. Try experimenting with different combinations to see what you enjoy most, or find a recipe based on which cut of meat you'll use.
11. Don't Be Afraid to Experiment with Your Favorite Recipes
Adapting your favorite recipes to be more diabetes-friendly can be fun and rewarding, but it may take some trial and error. Don't be afraid to experiment and see how things turn out. To avoid wasting food, try to cook single-serve portions until you've mastered your new concoction.
12. Talk to a Registered Dietitian
Talk to a registered nutritionist or dietitian if you struggle to make healthy swaps. They can help you get started on your journey while giving you personalized advice for ongoing diabetes care. A diabetes specialist is also a good option to help create a comprehensive care team.
13. Eat the Foods You Love
Eating the foods you love is also important to a healthy lifestyle. Doing so makes you more likely to stick to positive choices and reduce instances where you binge or overeat. The key is trying new recipes and finding options you still enjoy after making some modifications.
14. Create a Diabetes-Friendly Meal Plan
Creating a meal plan can help you stay organized and ensure you have balanced, diabetes-friendly options available. Start by planning dinners for one week and incorporating some of the above tips to increase healthy options. If you have a busy schedule, prepare your meals in advance to save time and reduce the temptation for unhealthy convenience foods. Just make sure you keep healthy snacks on hand to avoid spikes in blood sugar between meals.
To support a healthy lifestyle, Byram Healthcare carries a range of continuous blood glucose monitors and diabetes management products. We also have programs available for diabetes support and educational materials to help you build a framework for comprehensive care.
