Diabetic Cookbook for Two (8 page)
Read Diabetic Cookbook for Two Online
Authors: Rockridge Press
Sugar is not the enemy—sugar is just one type of carbohydrate. It’s the total carb count that has the most impact on blood-sugar levels. So it’s okay to have a small dessert, on occasion; just count it as part of your daily carbohydrate allowance.
The majority of your carb choices should be whole and unprocessed and high in fiber. Fiber is a special form of carbohydrate that you will want to include more of because we don’t digest it. Fiber binds to fat and sugar, slowing down absorption, resulting in more even blood-sugar levels.
TYPE 1 VERSUS TYPE 2 DIABETES
HOW ARE THEY DIFFERENT?
Both types of diabetes result from a disruption in the body’s natural production and use of insulin, a hormone that moves carbohydrates (sugar) from the blood to the cells. In people with type 1 diabetes (formerly called juvenile-onset or insulin-dependent diabetes), the body does not produce insulin. People with type 2 diabetes have too little insulin, or the body cannot use it effectively.
With type 1 diabetes, the body’s immune system destroys the cells that release insulin, eventually eliminating it from the body. Type 1 diabetics take required insulin injections to move sugar out of the bloodstream. This type of diabetes is a result of a virus or autoimmune disorder and cannot be prevented. Symptoms start in childhood and it is usually diagnosed before age 40.
Type 2 diabetes (formerly called adult-onset or non-insulin-dependent diabetes), can develop at any age, but most commonly develops in adulthood. With type 2 diabetes, the cells become resistant to the actions of insulin and the body becomes less efficient at moving sugar out of the bloodstream, resulting in high blood sugar. Type 2 diabetes is associated with obesity and low physical activity. Unfortunately, it is on the rise in children. Type 2 diabetes can be prevented or delayed by living a healthy lifestyle, losing weight and maintaining a healthy weight, following a healthy diet, and exercising regularly.
Both types of diabetes drastically increase a person’s risk for serious health complications, including stroke, blindness, kidney failure, heart disease, and foot and leg amputations.
Carbohydrates are measured in units called grams. The total grams or amount of carbohydrates you need each day depends on your calorie goals, activity level, and personal preferences. There are several ways people with diabetes can manage food intake to keep blood sugar within their target range, including the food exchange system and carbohydrate counting.
In the food exchange system, food is categorized into three main groups:
1.
Carbohydrates
2.
Protein and protein substitutes
3.
Fats
The
carbohydrate group
is further broken down into bread/starch, fruit, milk, other carbohydrates (sugar and sweets), and vegetables.
Within each food group, foods with similar amounts of carbohydrate per serving size are grouped together. The foods within each group can be “exchanged” for one another during meal planning, giving you about the same amount of carbohydrate.
One carbohydrate exchange (bread/starch, fruit, milk) equals 15 grams of carbohydrate. Since a serving of vegetables has only 5 grams of carbohydrates, it takes 3 vegetables to equal 1 carbohydrate exchange.
For example, if a meal plan says 2½ carbohydrate exchanges, using a food exchange list, you would make your choices. It could look something like: 1 slice of bread, 1 medium peach, and ½ cup of milk. Or you might choose ½ cup of cooked pasta, 1 cup of cubed melon, and ½ cup of nonfat yogurt.
A disadvantage of this method is that it can be difficult to understand and the exchanges may not be exact. As a result, the American Diabetes Association typically recommends carbohydrate counting for managing carbohydrate intake. With carbohydrate counting, you work with your dietitian to plan how many carbohydrates to eat at meals and with snacks. When you know how many grams of carbohydrates you need at each meal, you can choose from any of the three carbohydrate-containing food groups to meet your allowance: bread/starch, fruit, vegetable, and milk. With the carbohydrate counting method, you use the information on food labels to help you select your foods, making this system more accurate, easier, and more flexible.
Each recipe in
Diabetic Cookbook for Two
contains a complete nutritional analysis so you can see how it fits into your day’s allowance. The recipes all have a total carbohydrate count of 45 grams or less per serving.
Healthy cooking doesn’t require that you be a trained chef or invest in expensive cookware. In fact, you may already be using many of the techniques that follow. When you prepare and cook meals at home, you have more control over the nutritional content and overall healthiness of the foods you eat. The healthy cooking techniques described here best capture the flavor and retain the nutrients in foods without adding excessive amounts of fats and salt. Consider:
Baking:
Cooking food in a pan or dish surrounded by the hot, dry air of an oven. You can cook the food covered or uncovered. Baking generally doesn’t require any added fat.
Broiling and grilling:
Both cooking methods expose food to direct heat.
To broil, place food on a broiler rack below a heating element.
To grill outdoors, place food on a grill rack above a bed of charcoal embers, or a gas flame. If you have an indoor grill, follow the manufacturer’s directions. Both methods allow fat to drip away from the food.
Poaching:
This cooking technique gently simmers ingredients in water or a flavorful liquid, such as vinegar or broth, until cooked through and tender.
Roasting:
Like baking, roasting uses the oven’s dry heat to cook the food. You can roast foods on a baking sheet or in a roasting pan. To maintain moisture, cook foods until they reach a safe internal temperature but don’t overcook them.
Sautéing:
This method quickly cooks thin pieces of food. If use a good-quality nonstick pan, you can cook without added fat. For most recipes, you can use extra-virgin olive oil cooking spray or water in place of oil.
Stir-frying:
With this method, you quickly cook small, uniform-size pieces of food while rapidly stirring in a wok or large, nonstick skillet. You only need a small amount of oil or olive oil cooking spray.