Diabetic meals should be prepared following a few simple cooking rules. Not only do you need to eat the right foods, but you also need to cook the food right.
But don't worry. Your diabetic diet nutritional guide has done the work for you and has put together the following rules.
Cooking Rule #1--Low Cooking Temperatures
High cooking temperatures caramelizes the food and creates advanced glycation end-products (AGE's). When ingested, AGE's can damage nerves, blood vessels, and internal organs.
Many of the medical consequences suffered by diabetics are a result of AGE's.
Searing (or burning) the surface of red meats and poultry must be avoided when grilling or pan-frying.
Longer cooking times at lower temperatures are the best methods for diabetic meals.
Broiling, steaming, braising. baking, roasting, and stewing minimize the production of AGE's.
Cooking Rule #2--Fresh or Frozen Food
Cooking with fresh or frozen fruits and vegetables is healthier than canned foods. Canned foods are loaded with salt and processed sugars.
Food manufacturers add high-fructose corn syrup to just about everything, including canned vegetables.
High-fructose corn syrup causes a rapid rise in blood sugar and insulin levels. This will counteract your efforts to gain greater diabetes control.
For example, the canned string-beans that you might think of as healthy are loaded with sugars (high-fructose corn syrup):
Cook with fresh or frozen ingredients and you can avoid all of the hidden sugars found in processed foods.
Cooking Rule #3--Cook with Healthy Oils
Include healthy oils in your diet. Here's a short list of the healthiest oils for a diabetic diet with a break-down of the fat content:
Cooking Rule #4--Apply the 20:20:60 Cooking Rule
The best diabetic diets are based on the 20:20:60 cooking rule...meaning that each MAJOR meal contains 20% fat, 20% carbohydrates, and 60% protein.
When you're finished cooking and ready to eat, your plate should look something like this:
Prepare you diabetic meals with the four rules for cooking
- Cook at low temperatures.
- Use only fresh or frozen foods.
- Use healthy oils liberally.
- Apply the 20:20:60 rule.
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