Say Goodbye to Boring Meals!

9 Tasty Tips for Managing Diabetes

November is American Diabetes Month, a time to raise awareness and rally against the diabetes epidemic for the millions of people affected by it. Whether it's Type 1 diabetes or the more prevalent Type 2 diabetes, which accounts for 95% of cases, managing the condition requires mindful lifestyle choices. The good news is that diabetes doesn’t have to stand in the way of a healthy, active life. With regular exercise and a balanced diet rich in fresh fruits, vegetables, whole grains, nuts, and lean proteins, it’s possible to control blood sugar levels and maintain overall health.

While healthy eating is key to managing diabetes, it doesn’t mean you need to feel restricted nor deprived. Here are some practical tips to help make nutritious choices while still enjoying your meals.

1.        Focus on low-calorie cooking methods: Opt for broiling, baking, steaming, or grilling to reduce the calories in your meals without sacrificing flavor.

2.        Choose unsaturated fats: Limit the use of unhealthy fats that are solid at room temperature. Instead, use healthier options like olive, sunflower, and flaxseed oils.

3.        Enhance flavor without salt or fats: Use fresh or dried herbs, spices, and acidic fruits like lemons or limes to season your dishes while keeping them low in salt and fat.

4.        Trim excess fat: Remove visible fat from meats and poultry before cooking. When roasting, use a rack to allow fat to drain away from the meat.

5.        Try healthier protein swaps: Substitute lean ground turkey breast or half beans for ground beef in dishes like lasagna or tacos. This lowers the fat content without compromising taste.

6.        Use Greek yogurt as a substitute: Swap out sour cream for non-fat plain Greek yogurt in tacos or dips for a healthier alternative.

7.        Make small dairy changes: Choose 1% milk instead of 2% milk to reduce fat intake. These little adjustments can lead to improved blood sugar control over time.

8.        Modify condiments: Instead of full-fat mayonnaise, try mixing half mayonnaise with half non-fat Greek yogurt, or switch to mustard for a lower-calorie, flavorful spread.

9.        Prepare your own sliced meats: Avoid store-bought deli meats, which are often high in sodium and fat. Roast a turkey breast or chicken on the weekend and slice it up for healthier sandwiches and meals throughout the week.