Expert-reviewed by Ashwini S.Kanade, Registered Dietician and Certified Diabetes Educator with 17 years of experience
A diagnosis of diabetes comes with a lot of changes in your daily diet. You may think this means you have to now abstain from all tasty food or have “parhez ka khaana.” The truth couldn’t be further away from this. You can continue to take delight in the meals you love, even with diabetes; but what you need is knowledge about the best ingredients and cooking techniques for a diabetes-friendly diet, according to Veer Ramlugon, Founder of The Food Analysts, a human-powered calorie counting service.
1. Swap high-fat versions of meat with leaner ones:
The key is finding a way to use fewer high-fat, high-calorie ingredients, and experiment to create flavorful food with other techniques.
2. Try other cooking techniques:
Practice fat-free cooking by adopting techniques such as broiling, grilling, roasting, steaming, stir-frying and baking.
3. Trim the fat:
The skin and fat of a protein generally add flavour; but since they are very high in saturated fat, you’re better off trimming all that fat before cooking. You can still enjoy the meat and its flavours without consuming unhealthy fats.
4. Herb it up:
Double check the kitchen for diabetes-friendly herbs and spices to add flavour to your meals.
5. Go fish!
Seafood is a great meal option for diabetes as the omega 3 fatty acids contained in fish make sure your heart stays healthy.
6. Don’t neglect vegetables and grains:
Stock up on veggies as they are rich in fibre, low in carbs and keep you full. And always keep whole grain, high fibre cereals at home. Fibre slows down the release of glucose in the blood and also assists in decreasing insulin resistance.
Learn more about the basics of diabetes-friendly diets here.
You cannot control the ingredients and cooking methods when eating outside. So cook more at home, and these simple and easy to follow tips will help you eat better and healthier without compromising much on your diet. Moreover, the whole family can enjoy these healthy meals together!