100+ quick and delicious diabetes-friendly recipes If you have diabetes, watching what you eat is one of the most important things you can do to stay healthy. With the help of the American Diabetes Association, Quick & Easy Diabetic Recipes For Dummies offers 100+ healthy, diabetes-friendly recipes and meal planning ideas-without sacrificing taste. Plus, Quick & Easy Diabetic Recipes For Dummies provides expert tips on the types of food you should keep stocked in your kitchen, advice on healthy cooking techniques, ways to lower fat and cholesterol, and most importantly, what to eat with diabetes.
According to the World Health Organization, the number of adults worldwide affected by diabetes has quadrupled since 1980 to 422 million. Nearly one in 11 people in the United States now have diabetes or prediabetes, and unhealthy eating can worsen the condition and hinder efforts at better management. While those numbers are alarming, the good news is that you can cook and eat your way to better health-and this book makes it easy!
* Make more than 100 tasty recipes, many of which cook in 30 minutes or less * Get the total grams of carbohydrates and other nutrients per serving * Discover ways to keep a healthier kitchen It's never been simpler-or tastier-to keep up with your diabetes management.
American Diabetes Association
John Wiley & Sons Inc
Country of Publication:
13 March 2018
Professional and scholarly
Introduction 1 About This Book 1 Foolish Assumptions 2 Icons Used in This Book 3 Beyond the Book 3 Where to Go from Here 4 Part 1: Getting Started with Diabetic Cooking 5 Chapter 1: What Can I Eat? 7 Introducing the Importance of Carbohydrates 8 Eat Your Vegetables! 8 Nonstarchy vegetables 9 Starchy vegetables 9 An Apple a Day 10 Making Your Grains Count 11 Choosing Lean Protein 12 Poultry 12 Fish and seafood 13 Plant-based proteins 13 Red meats 14 Fat: Good or Bad? 15 Unhealthy fats 15 Healthy fats 17 The Do's and Don'ts of Dairy 18 What Can I Drink? 18 Steering clear of sugary beverages 19 Choosing the best drinks 19 Is alcohol off limits? 19 Chapter 2: Stocking Your Pantry 21 Getting Started: Taking Inventory 21 Kitchen tools and cookware 22 Cleaning out your kitchen 22 Stocking Up on the Essentials 23 Pantry staples 23 Fresh staples 27 Making the Most of Your Pantry 28 Chapter 3: Making It Healthy: Tips and Techniques 29 It's All about Ingredients 30 Shop wisely 31 Ingredient swaps for healthier recipes 32 Adjusting Your Cooking Habits 34 Focusing on technique 34 Reducing the amount of fat you add to dishes 36 Amping up the flavor 36 Eating Less 37 A New Attitude 38 Part 2: Digging into Main Dishes 41 Chapter 4: Breakfasts 43 Chapter 5: Soups and Stews 53 Chapter 6: Pasta 69 Chapter 7: Poultry 81 Chapter 8: Beef, Pork, Lamb, and Veal 103 Chapter 9: Seafood 119 Part 3: Whipping Up Sides and Supporting Dishes 137 Chapter 10: Appetizers 139 Chapter 11: Salads and Dressings 155 Chapter 12: Vegetables 181 Chapter 13: Rice and Potatoes 197 Chapter 14: Breads and Muffins 207 Chapter 15: Desserts 217 Part 4: Planning Your Meals 243 Chapter 16: A Little Planning Goes a Long Way 245 Introducing the Idea of Meal Planning 245 Defining Macronutrients 246 Carbohydrate: Converts into glucose 247 Protein: Builds strong bodies 247 Fat: Healthy types are helpful 247 First Things First: Meeting with a Dietitian 248 More Than One Way to Plan a Meal 249 Chapter 17: The Plate Method 251 Using the Plate Method 251 Divide and fill 252 Healthy options for your plate 254 More Portion Control Advice 256 Simple portion size estimation guidelines 256 Portion control tips 257 Chapter 18: Carbohydrate Counting 259 Know Your Carbs 260 How Much Carbohydrate Is Right For Me? 261 Basic Carbohydrate Counting: Be Consistent 262 Advanced Carbohydrate Counting 263 Calculating specific carbohydrate amounts 263 Using nutrition panels 264 Getting (even more) technical 267 Chapter 19: Meal Planning with Food Choices/Exchanges 269 What Are Food Choices? 270 Getting to Know the Food Lists 270 Starch 270 Fruits 271 Milk and Milk Substitutes 272 Nonstarchy Vegetables 272 Sweets, Desserts, and Other Carbohydrates 273 Protein 274 Fats 274 Free Foods 275 Combination Foods 275 Fast Foods 276 Making Food Choices/Exchanges Work for You 276 Chapter 20: Other Meal Planning Methods 279 Eating Patterns and Meal Planning 280 Eating Mediterranean style 280 The DASH eating plan 281 Going vegetarian/vegan 282 A low-carbohydrate eating pattern 283 The skinny on low-fat diets 284 Glycemic Index and Load 284 Part 5: The Part of Tens 287 Chapter 21: Ten Tips for Smart Snacking 289 Talk to Your Dietitian 290 Choose Your Snacks Wisely 290 Watch Your Portions 291 Avoid Mindless Eating 292 Stock Up on Healthy Options 292 Be Selfish with Your Snacks 293 Snacks for Low Blood Glucose 293 Snack before a Big Meal or Event 294 Think Outside the Box 295 Don't Deprive Yourself 295 Chapter 22: Ten Strategies for Healthier Restaurant Meals 297 Research Your Restaurant 298 Ask Your Server 298 Make Special Requests 299 Helpful Substitutions 299 Skip the Extras 300 Don't Drink Your Calories 301 Take Half Home 301 Get Creative with the Menu 301 Order Takeout before You're Hungry 302 Choose Fast Foods Wisely 302 Appendix: Food Lists 305 Index 335
The American Diabetes Association leads the fight against the deadly consequences of diabetes by funding research, delivering services to communities affected by diabetes, and providing objective and credible information. It is led by a network of more than one million volunteers and nearly 14,000 healthcare professionals.