Recipe for diabetics 101 starts with the essentials of how to make any recipe you find a recipe for diabetics.  As you will come to learn, there are a few key things you need to do to convert any recipe into a friendly, safe and healthy diabetic recipe for diabetics.  Once you have that mastered, the recipe world is yours for the choosing.

The key to recipes for diabetics

If you have diabetes, and or you are concerned that you are on the threshold, there is no better time to turn any recipes into diabetic recipes.  Many typical recipes can be altered or changes to remove foods that have a high glycemic index or that might contribute to heart disease. 

Foods to avoid in recipes for diabetics

In particular, foods such as potatoes, corn, refined white flour products (pasta, noodles, pastries, cakes); refined rice and corn meal should be reduced or avoided completely in diabetic recipes.  In addition, certain types of fat are particularly unhealthy for the diabetes including hydrogenated oils or fats (trans fats) which have actually been associated with the development of diabetes.  Animal fats such as butter, full fat cheeses and other dairy products should be reduced and low fat or non-fat products used in their place.

How to change a recipe into a recipe for diabetics

The major change to recipes in order to make them a recipe for diabetics is to remove any fat except olive oil, or vegetable oil and to remove all sugar and use any of sugar substitutes, as well as adding fiber.  Using plenty of fresh fruits and vegetables is also key.  You may have run across this information before, but if you want to keep yourself or your diabetic relative/partner healthy, then these are the 101 essentials.

In your recipes for diabetics you want to use low glycemic foods such as most vegetables, fish, low fat meats and dairy products.  Fish, in particular, is a very healthy food for the diabetic because of the high percentage of DHA fatty acids found in them.  Wild caught salmon, herring, anchovies and sardines are best.  Eating an abundance of fish products a couple of times a week help to prevent heart disease and prostate cancer.  A recent study done in Japan showed that people whose main protein food is fish live longer and have a very low rate of heart disease.

The essentials of other key ingredients used in recipes for diabetics follows.  Beans and other legumes, such as lentils are excellent foods for diabetic recipes.  Add some vegetables and you’ll have a great vegetarian chili (see vegetarian chili recipe for diabetics).  For protein, you can add tofu when cooking or a bit of low fat cheese when you serve it.

Some examples of the kinds of vegetables to include in recipes for diabetics are chard, kale, spinach, lettuce (especially romaine), celery, cucumber and most vegetables.  Salads are very healthful; use olive oil in the dressing with lemon or vinegar and any herbs or spices that you like. 

Here is a comparison of a chicken salad recipes compared to the same chicken salad recipe for diabetics.

Normal Recipe: Chicken Salad

12 oz. sliced chicken

1/2 c. chopped celery

1/4 c. shredded carrots

1/4 c. salad dressing or mayonnaise

1 1/2 tsp. lime juice

Salt & pepper to taste

Combine chicken celery, and carrots. Stir dressing or mayonnaise, juice, salt and

pepper. Pour over chicken mixture, tossing to coat well.

Recipes for diabetics: CHICKEN SALAD

12 oz. sliced chicken

1/2 c. chopped celery

1/4 c. shredded carrots

1/4 c. low calorie salad dressing or miracle whip

1 1/2 tsp. lime juice

Salt & pepper to taste

Combine chicken celery, and carrots. Stir low calorie salad dressing, juice, salt and pepper. Pour over chicken mixture, tossing to coat well.

Making these simple changes to your old recipes will help you to convert all of them to healthy recipes for diabetics!  Pick up our book, “Recipes For Diabetics” containing hundreds of delicious easy to make recipes for diabetics now.  Recipes For Diabetics E-Book is FREE.

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