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Healthy Diabetic Meals

Being a diabetic poses some dietary challenges at mealtimes. Diabetics need to be aware of the glycemic index ranking--the measure of how carbohydrates in food raise blood glucose levels of the foods they eat. Some food choices are obvious, like choosing fruit over candy. Other choices might not be as clear. For example, did you know the longer you cook pasta, the higher you raise its glycemic index? Diabetics can plan meals so they are healthy, but still taste good.

  1. Stir-fry

    • Stir-fry meals are ideal for diabetics because lots of flavor can be added without adding a lot of sugar. Vegetables and meat are cooked quickly at higher temperatures, leaving vegetables cooked but still crisp. While stir-fry meals are a healthy choice for diabetics, the usual accompaniment of white rice is not. White rice is high on the glycemic index. A better choice for diabetics is converted long grain white rice, according to the American Diabetes Association. Another option is to eat the stir-fry over a bed of shredded cabbage.

      Some diabetics may have trouble standing and cooking for long periods of time. The time-consuming part of a stir-fry meal is the preparation. Instead of standing at the kitchen counter cutting up your vegetables, wash them, put them in a bowl and sit down at the kitchen table to cut them up on a cutting board.

    Grilled

    • Grilling lean meat is another way for diabetics to have a tasty yet healthy meal. Forget sugar-laden barbecue sauces. Try spicy dry rubs or brush with garlic chopped up in olive oil with a squeeze of lemon or lime.

      Baked potatoes are a traditional side dish for barbecued meat. Replace those baked potatoes, which are high on the glycemic index, with baked sweet potatoes.

      Finish your healthy meal by slicing up some zucchini lengthwise and brushing with olive oil and throwing it on the grill.

    Pasta

    • Pasta may seem like taboo food when you are a diabetic, but that is not true. Diabetics can eat pasta occasionally with some adjustments to traditional ingredients and preparations. Using whole wheat pasta and serving it al dente, slightly firm rather than soft, will help slow the absorption rate of the carbohydrates into your blood. Try to use a lower sugar sauce or make your own using sugar substitute.

      Fix a large salad tossed with vinaigrette dressing to add some vegetables and finish off your meal.

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