A diagnosis of diabetes is a wake-up call that it’s time to make some lifestyle changes, such as losing weight, getting regular exercise and choosing a nutritious, well-balanced diet. But to many of the 24 million diabetics in this country, the mere thought of eliminating sweets and many processed foods from their diet connotes endless meals of flavorless, bland and boring foods. Can diabetics eat healthfully and also make it enjoyable? The answer is a resounding “yes,” says Chris Smith, author of The Diabetic Chef’s Year-Round Cookbook (American Diabetes Association). Smith uses fresh, seasonal ingredients to create healthy, interesting meals full of flavor for diabetics and everyone else at the table, while reducing the salt, sugar and fat that many have come to rely upon to add taste.
Just like the rest of us, people with diabetes should eat nutritious meals that are low in fat (especially saturated and trans fat), moderate in salt and very sparing with sugar, while emphasizing whole grains, vegetables and fruit. However, because diabetics are at a greater risk for life-threatening complications such as hypertension, heart disease and stroke, it’s particularly important that they keep blood glucose control while maintaining normal levels of blood pressure and blood lipids (cholesterol). It can be challenging to do all that while still preparing food that is flavorful and appealing. I asked The Diabetic Chef to share his secrets for preparing foods appropriate for people with diabetes that are delicious enough for everyone to want to eat. Here are some of his best secrets…
Liven up your meals with garden-fresh herbs, many of which are available year-round, even in supermarkets. Fresh herbs are densely packed with flavor. You can use herbs in a variety of ways throughout the seasons.
“Herb” typically describes the leaves of a plant, while spices are derived from any other part — including the root, seeds, bark or buds. Spices can be used to create a medley of flavors and can be evocative of different types of ethnic cuisines. “Spices bring great diversity to food,” said Smith.
Overall, Smith points out that healthful eating is a matter of practicing what he calls “Nutritional MVP,” which stands for moderation… variety… and portion control.
From his cookbook, another suggestion is to learn how to do template cooking. Template cooking is taking one recipe and adapting it in different ways by using the same cooking method but substituting different ingredients, said Smith. “It gives you the freedom to be creative, which is the essence of good cooking.” It also brings much-needed diversity to meals, so you are not forever serving the same old thing. One example of a template recipe is the Simple Chicken Breast (see below). “There are only seven ingredients in this recipe but you can vary it with fresh, seasonal ingredients,” said Smith. “For instance, in springtime you can exchange the olive oil for sesame oil and use lemon grass rather than garlic to create an Asian flavor. In summer, substitute fresh cilantro for the rosemary.”
Try different cooking techniques to bring out the essence of foods.
Pair dishes with colorful sides. Instead of a plate full of brown items such as chicken and rice, liven up your plate with deeply colored fruits and vegetables that add variety and important phytonutrients (components of fruits and vegetables that are thought to promote health) to your diet.
Keep the pantry stocked with these healthy ingredients.
Template Recipe: Simple Chicken Breast
Serves four.
Serving Size: 1 Breast Half
4 chicken breasts
1 Tbsp extra-virgin olive oil
1 Tsp dried rosemary
1 Tsp poultry seasoning
1 Tsp salt-free lemon pepper
1 Tbsp minced garlic
½ Tsp red pepper flakes
Cooking spray
For more tips from Smith go to: www.TheDiabeticChef.com.
