When it comes to cooking for a diabetic lifestyle, there are many challenges to overcome. The amount of sugar, salt, and fats used in many recipes found in popular dishes are no longer an option for people with diabetes; things that are fried, salty, and laden with processed carbohydrates need to be traded in for natural foods with minimal added ingredients.

This seems depressing, but it actually isn't. Diabetic cooking practices and recipes have slowly been on the rise as more Americans become diagnosed with the condition. This means there are still plenty of recipes and food options that go easy on blood sugar levels without compromising the taste. Below are some of the best tips many dietitians and diabetes experts recommend to their patients living with type 1 or type 2 diabetes for healthy and flavorful meals:

1. Go Natural. Trade canned fruits and vegetables for the real things on the produce aisle; switch white processed flour for hard-grained wheat when making bread or pastries. Not only are these items healthier for you in general, they're also better for your blood sugar levels as you consume natural sugars rather than processed ones. While this doesn't mean you're bound to eat raw salads for every meal - steamed, sautéed, and roasted vegetables are all perfectly healthy cooking options - your diabetic cooking philosophy should always begin with how naturally you're able to consume it.


2. Cut Portions. Even healthy foods can cause weight gain if they're consumed in large amounts. Stick to portions the size of fists,but balance them with the quality of the food. It's typically better to consume more vegetables than starchy foods like rice or bread. If you live on your own, purchase individually-sized pans and pots to make sure you're only making enough for one. Instead of buying food in bulk, go to markets where you can select portion sizes accordingly. This should keep you from feeling "portion guilt", or the need to consume everything you cook.


3. Use Natural Herbs and Spices. When possible, use the most natural form of spices in cooking and baking instead of pre-packaged powder spices. This helps you obtain all the natural elements of spices while adding flavor to dishes. For example, grate cinnamon sticks over hot chocolate instead of loading on powder from a bottle; use actual garlic in dishes instead of preserved garlic cloves or garlic powder. Seeing how much spice you're putting in prevents you from over-salting or spicing, which could otherwise lead to higher blood sugar levels.


4. Use Canola or Olive Oil. Oil that's been extracted from natural foods is considerably healthier than using fats like butter or shortening. You can also cook just about anything from vegetables to meat, even when baking pastries. Use a teaspoon per pan use when cooking, or trade it for mayonnaise when making salad dressing.

Sample Diabetic Cooking Recipes

Below are samples of diabetic cooking recipes established by the American Diabetes Association and affiliated food companies. Try them out and see how you can still get great tasting food even with diabetes!

- Strawberry-Yogurt Smoothie

• Ingredients: ½ cup fat-free milk, ½ tsp of strawberry-flavored drink mix, 1 cup vanilla low-fat yogurt, 1 cup frozen strawberries


• Instructions: Blend all ingredients in a blender until smooth.
  
• Calories: 100


• Total fat: 1g


• Carbohydrates: 17g


• Sugars: 14g


• Protein: 6g

- Baked Salmon with Tomatoes, Spinach and Mushrooms

• Serving size: 4


• Ingredients: 4 salmon fillets (or 1 lb.), 2 cups chopped spinach leaves, 1 cup sliced mushrooms, 1 chopped tomato, 1/3 cup tomato vinaigrette dressing


• Instructions: Heat oven to 375 degrees Fahrenheit. Place salmon fillets skin-side down in a baking dish sprayed with cooking spray. Combine remaining ingredients and spoon over the fish. Bake 20-25 minutes until fish is flaky in texture.


• Calories: 230


• Total fat: 13g


• Carbohydrates: 4g


• Sugars: 3g

Proteins: 23g

- Pasta Primavera

• Serving size: 6


• Ingredients: 8 oz uncooked spaghetti, 2 tsp margarine, 1 wedged onion, 2 cups broccoli florets, 2 sliced carrots, 1 sliced zucchini, 1 diced summer squash, ¾ cup low-fat low-sodium chicken brother, 1/3 cup chopped fresh parsley, 1/3 cup chopped fresh basil, 3 tbsp lemon juice, ½ tsp salt, ¼ black pepper, 3 tbsp grated Parmesan cheese


• Instructions: Cook the spaghetti without salt. Heat the margarine in a skills and sauté the onions and vegetables. Add the chicken broth and cover to let simmer for 6 minutes. Add herbs, spices, and lemon juice and cook for 1 minute. Add the spaghetti to the vegetables and toss. Sprinkle with cheese before serving.


• Calories: 225


• Cholesterol: 2mg


• Carbohydrates: 37g


• Sugars: 5g


• Proteins: 8g

Source: American Diabetes Association, www.diabetes.org