Healthier Cooking for Diabetics

How can I cook food to make it low in fat?

Grill, steam, microwave, or bake foods rather than frying them to reduce their fat content. Placing meat on a rack in the oven helps drain away excess fat.

If a recipe states frying as a cooking method, what should I do?

Consider whether you could use one of the above methods instead. Or, if you do fry food, using the smallest amount of monounsaturated oil, such as canola oil, is the healthiest ay.

I love eating sweet desserts. How can I still enjoy them without putting on weight?

Using a small amount of intense sweeteners, for example, honey, can sweeten a dish more effectively than a large amount of sugar. You can also use artificial sweeteners in desserts but add them after cooking. Having smaller portions will also reduce the fattening effect of desserts.

How does the glycemic index work?

The glycemic index (GI) is a ranking of carbohydrate-containing foods based on the length of time they take to make your blood glucose level rise. Pure glucose has a rating of 100 and all other carbohydrate foods are rated in relation to this. Foods digested slowly have a low GI rating (below 55), medium foods are rated between 55 and 70, and foods that are quickly absorbed have a high rating of 70 or above.

Should I eat high or low GI foods?

Because low GI foods are more slowly absorbed, they produce a slower rise in your blood glucose level than those with a high GI rating. Try to include low GI items as at least half your food at each meal to balance the effect of foods that have a higher GI rating.

Why do similar foods have a different GI rating?

If a high GI food is combined with fat, the GI is lowered. This is the reason that French fries and sateed potatoes have a lower GI than potatoes cooked without fat. The way that food is cooked also influences the GI rating. For example, the starch molecules in potatoes are broken down in baking to a greater degree than they are when boiling. This factor raises the GI rating and explains why baked potatoes have a higher GI than boiled potatoes.

How does eating a combination of foods affect GI rating?

The GI rating of a particular food only tells you how quickly or slowly it raises blood glucose when eaten on its own. You usually eat a mixture of foods at any one meal – bread is often eaten with butter or margarine, and potatoes with meat and vegetables, for example. Combining foods with different GI ratings changes the overall GI of a meal.

How can I apply the glycemic index to the food I eat in my everyday life?

You can use it as a guide to which low GI foods to include in a meal or snack. If you eat a baked potato (high GI), for example, adding baked beans (low GI) reduces the overall GI of the meal, so the effect on your blood glucose is less. Low GI foods also tend to be more filling, making you less hungry between meals.

I’ve heard that some people with diabetes count their carbohydrates. What is this and would it be useful for me?

Carbohydrate counting is a way of assessing how much carbohydrate you are eating. Many people with Type 1 diabetes use this method to calculate the dose of insulin they need. If you have Type 2 diabetes, it can be helpful to know how much carbohydrate you are eating so that you can make sure that your diet remains balanced. If you have Type 2 diabetes that is treated with insulin, counting carbohydrate on its own will not tell you how much insulin you need because of factors such as how resistant your body cells are to the action of insulin. If you are interested in learning more about carbohydrate counting and whether it could help you, consult your health professional.

Understanding Carbohydrate Content

The more carbohydrate your food contains, the more insulin you need to convert it into immediate or stored energy. Knowing how much carbohydrate is in different foods can help you understand its effect on your blood glucose level.

Can diabetics follow the USANA RESET program?

If you have diabetes, please consult with a doctor or health care specialist to determine if the RESET program is appropriate for you.

Additionally, please keep in mind that these are food products and they should be treated like any other healthy food. In general, most diabetics will be able to follow the USANA RESET program (depending on how well they are currently managing their diabetes). In some cases it may be necessary to monitor blood glucose levels more regularly, especially if there is a significant change in carbohydrate intake.

The 5-Day USANA RESET kit is available in a flavor variety pack— with a mixture of Dutch Chocolate, French Vanilla, and Wild
Strawberry Nutrimeal—that includes everything you need:
• 15 single-serving pouches of USANA Nutrimeal
• 5 Peanut Butter Crunch USANA Nutrition Bars
• 5 Oatmeal Raisin USANA Nutrition Bars
• 5 AM/PM HealthPak packets (USANA Vitamins)

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