How to cook for a diabetic?

From artichokes to zucchini, nonstarchy vegetables are an important part of your diabetes diet. Here's help making the most of your vegetable choices.

Vegetables come in many shapes and sizes. Nonstarchy vegetables contain only small amounts of carbohydrate and calories, but they pack an important nutritional punch.

One serving (exchange) of a nonstarchy vegetable usually contains 5 grams of carbohydrate, 2 grams of protein, no fat and only 25 calories. For the vegetables listed below, one exchange equals 1/2 cup cooked vegetables or vegetable juice, or 1 cup raw vegetables.

If you eat 1 1/2 cups or more of cooked vegetables or 3 cups or more of raw vegetables in a meal, count them as one carbohydrate exchange.

Amaranth

Artichoke

Artichoke hearts

Asparagus

Baby corn

Bamboo shoots

Beans: green, Italian, wax

Bean sprouts

Beets

Broccoli

Brussels sprouts

Cabbage: bok choy, Chinese, green

Carrots

Cauliflower

Celery

Chayote

Cucumber

Eggplant

Green onions or scallions

Greens: collard, kale, mustard, turnip

Jicama

Kohlrabi

Leeks

Mixed vegetables without corn, peas or pasta

Mung bean sprouts

Mushrooms

Okra

Onions

Oriental radish or daikon

Pea pods

Peppers, all varieties

Radishes

Rutabaga

Sauerkraut

Soybean sprouts

Spinach

Sugar snap peas

Summer squash

Swiss chard

Tomato: raw, canned, sauce, juice

Turnips

Vegetable juice cocktail

Water chestnuts

Zucchini

While designed primarily for people who have diabetes and others who must follow special diets, the exchange lists are based on principles of good nutrition that apply to everyone.

Wonder about salad greens? They're actually considered a free food. You can enjoy salad greens in any moderate amount as often as you'd like.

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Lemon sauce makes fresh asparagus the perfect side dish for fish, scallops, chicken, or meat dishes

Ingredients

20 medium asparagus spears, rinsed and trimmed

1 fresh lemon, rinsed (for peel and juice)

2 Tbsp reduced-fat mayonnaise

1 Tbsp dried parsley

1/8 tsp ground black pepper

1/16 tsp salt

Directions

Place 1 inch of water in a 4-quart pot with a lid. Place a steamer basket inside the pot, and add asparagus. Cover and bring to a boil over high heat. Reduce heat to medium. Cook for 5–10 minutes, until asparagus is easily pierced with a sharp knife. Do not overcook.

While the asparagus cooks, grate the lemon zest into a small bowl. Cut the lemon in half and squeeze the juice into the bowl. Use the back of a spoon to press out extra juice and remove pits. Add mayonnaise, parsley, pepper, and salt. Stir well. Set aside.

hen the asparagus is tender, remove the pot from the heat. Place asparagus spears in a serving bowl. Drizzle the lemon sauce evenly over the asparagus (about 1-1/2 teaspoons per portion) and serve.

Nutritional Information (Per Serving)

Calories: 39

Protein: 2 g

Sodium: 107 mg

Cholesterol: 0 mg

Saturated Fat: 0 g

Dietary Fiber: 2 g

Carbohydrates: 7 g

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Turnips are a great substitute for potatoes! They are a root vegetable, but are not starchy. Cook them the same way you would cook your potatoes.

Aside from that, high protein, low carbohydrate foods are the best, but a balanced diet is essential. Lots of fresh vegetables, either cooked or raw, should make up at least half of his dinner plate. Add to that a 6 ounce portion of lean protein and some while grain foods (brown rice, whole grain bread etc.) and you're good to go. If you wish, a sugar-free dessert would finish of the meal nicely.

Use brown rice or whole wheat pasta instead of while potatoes.

Most diabetics can eat meat, potatoes and vegetables. The protein in the meat helps keep the blood sugar stable so it doesn't go too high or too low. It is harder to calculate the protein, starch and sugar content of casseroles or one dish meals. So serve, broccoli, green beans, asparagus or beets and a small salad with just a bit of dressing. You could cut up a tomato and a fresh mozzarella cheese and drizzle a teaspoon of olive oil over it and sprinkle with some basil or oregano.

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What you eat is not actually the cause of diabetes, but how you live can be. If you sit on the couch all day, your chances of developing diabetes goes up greatly.

Just do the best you can to not gain weight and to maintain an active life style and that will greatly help reduce some of your risks.

Sweet potatoes would be a great substitute for white potatoes or rice.

Trying to surprise a diabetic can backfire on you. The smart thing to to is ask him about the menu. If he's got to be as careful about what he eats as my DIL, knowing what's for dinner allows him to make sensible and safe choices for lunch and snacks.

It would be a shame if he had to turn down a "legal" dish you worked hard to get just right because of something he ate for lunch.

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As a diabetic, there is nothing I hate greater than having a "distinctive" cake made for me at parties. Most of the time I enjoy having a deal with at any person else's residence on account that I won't have leftovers at my possess apartment. Additionally, sugar free cakes,cookies, and so forth. Taste like crap. Do not waste your time or money. The one factor I do recognize at capabilities with meals/drink is sugar free drinks, like food regimen soda or crystal light. In case your Grandma is in good manage, she's going to in general be in a position to have a small slice of the sugary cake with out a hindrance. Don't fear about making something targeted - except your Grandma will probably be offended by not have her possess sugar free cake. Hope you might have a nice social gathering!

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