Reversing your diabetes by renovating your recipes is much easier than it sounds. You don't need to throw out all your old recipes and cookbooks to easily manage your diabetes. Be prepared for a bit of trial and error when you first start modifying your recipes, as time goes on you'll be an expert and you and the family will enjoy the many nutritional benefits that your new recipes will create.
When you have diabetes, the main reason you would want to modify recipes are:
* Lower your GI
* Reduce your salt intake
* Reduce the amount of fat in your diet, and
* Boost your fibre intake
There are four ways you can achieve this, and they are:
* Substitute a healthier version of the ingredient - replace full cream with a low fat cream
* Add a lower kilojoule ingredient to make the higher kilojoule meal go further - add more vegetables to your meal as filler rather than an ingredient that is no good for you
* Eliminate the ingredients that you need to avoid - leave out the bacon
* Reduce the amount of the ingredient that is no good for you - only have one slice of bread instead of two
Lower your GI:
* Substitute low GI alternatives like lentils, beans or sweet corn for potato, low GI bread for white bread, and soymilk for full cream milk.
* Add legumes to your meals like beans, alternative sweeteners instead of sugar, naturally low-fat yoghurt, and dried fruits and nuts.
* Eliminate high GI white bread, starchy ingredients like potatoes, and bought packet snacks.
* Reduce the sugar you add to meals, snacks like biscuits and cakes, and reduce the serving of your rice or pasta by adding vegetables.
Reduce your salt intake:
* Substitute salt-reduced or no added salt products for regular foods, and herbs and spices for salt
* Add vinegar, ginger, onions, garlic, and lemon juice
* Eliminate the saltshaker from the dinner table, and any ingredients that contain salt like chicken salt and rock salt
* Reduce Cheeses, salty snack foods, bottled sauces, processed meats like bacon and salami and canned soups and vegetables
Reduce the amount of fat in your diet:
* Substitute olive oil for butter, avocado for butter, reduced-fat cheese for full-fat cheeses, and low-fat milk for full cream milk
* Add nuts, pumpkin and sunflower seeds to salads, naturally low-fat yoghurt and avocado
* Eliminate the fat on meat by trimming, fat from cooking by using baking paper, and skimming the fat from soups
* Reduce saturated fat by using low-fat sour cream, low-fat yoghurt, fat-reduced ricotta, the amount of oil when cooking, and the amount of cheese
Boost your fibre intake:
* Substitute dried fruit for snacks and whole-grain bread for white bread.
* Add legumes to your meals like chickpeas, lentils and beans, extra vegetables to your meals and leave the skin on your fruit and vegetables when adding them to your recipes.
* Eliminate low fibre high GI cereals.
* Reduce the amount of high GI white bread, muffins, white crumpets, white bread rolls and pancakes from your diet.
You can see how easy it is to modify your recipes, it may seem daunting at first, but I can assure you that before long you will be the recipe renovator expert. The benefits that you will receive by renovating your recipes to reverse diabetes will become evident in a short period of time.
Eric Whitfield is the creator of the Halki Diabetes and Shows people how to reverse diabetes with the recipe he creates. Click here to defeat diabetes now.
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