A diabetic actually does not require special foods since their nutritional needs are identical to the non-diabetics. Common ordinary foods consumed in controlled amounts will continue not only to provide sufficient and adequate diet but also to help control blood sugar. In fact, the same low-fat and high-carbohydrate diet that has always been advocated for healthy individuals is also perfect for diabetics.
Even though more carbohydrates are encourage as part of a diabetic diet, it is important to understand what this actually means. Usually 50% of our total calorie intake comes from carbohydrates which is our main energy source and also because our meals are mostly sugars and starches. What constitute sugars are mainly glucose (blood sugar), sucrose (table sugar), fructose (fruit sugar) and lactose (milk sugar). Starches come mainly from noodles, rice, bread or potatoes. Hence even though it is recommended that diabetics can continue to consume more carbohydrates, up to 50% of total calories as per normal diet, it is actually starches that should be increased and not sugars.
Dietary control continues to remain as one of the most important natural healing remedies to prevent and control diabetes. There are some diabetics who are able to control their blood sugar levels through diet alone without the need for tablets or insulin injections.
Healthy eating need not mean skimpy boring meals. With some creativity and some adjustments, even the most popular Asian recipes can be immediately transformed into healthy delicious and attractive meals that are suitable not only for the diabetic but also for his/her entire family. Unlike Western foods, most traditional Asian foods are high in fiber and low in calories and fat hence not much really needs to be adjusted to fit them into a well-balanced diet. Through healthy cooking and moderate consumption by regulating portions, the reward reaped by a diabetic is vibrant health and good diabetes control.
Here is a delicious and healthy oriental salad recipe that is suitable for a diabetic.
Diabetic Oriental Salad
3 large dried mushrooms
2 medium carrots, shredded thinly
1 red chilli, shredded thinly
1 medium green pepper, shredded thinly
1 cup thinly shredded cabbage
1 cup beansprouts, tails removed
½ thumb-size ginger, shredded thinly
1 teaspoon sesame oil
½ teaspoon safflower oil or walnut oil
1 tablespoon rice vinegar
Sugar to taste
Light soya sauce to taste
Place dried mushrooms in a small bowl, pour boiling water sufficient to cover all the mushrooms and leave to soak for at least 20 minutes or until mushrooms become soft.
Place shredded carrots, red chilli, green pepper and cabbage in a bowl of cold water, set aside for an hour then drain well.
Place all vegetables in a serving bowl, toss well, cover and place in the refrigerator.
Dressing preparation – Combine all the dressing ingredients into a small bowl and mix well.
Just before serving, slowly drizzle the dressing over the salad, a little at a time, until the salad is well covered. Serve.