Change Your Holiday Recipes for Type 2 Diabetes Diet

No matter what you celebrate, food is a big part of our holidays and special events. You can look forward to some special recipes every year.

When you live with type 2 diabetes, dietary choices directly affect your blood sugar levels and how you feel. With a few simple conversions and adjustments, you can create seasonal foods and help keep your blood sugar more stable.

If you want to make some small changes in your traditional recipes, keep reading.

What are dietary supplements for type 2 diabetes?

Food swaps are a way to edit a recipe or dish to improve your health needs.

Change Your Holiday Recipes for Type 2 Diabetes Diet

Ideally, food conversions do not change a meal or meal too dramatically. Instead, the goal is to add more nutrients to your diet while enjoying the same recipes.

The goal of type 2 diabetes management is to keep blood sugar levels as close to normal as possible. This is done in combination with dietary choices, exercise, lifestyle changes and medications.

Diet for type 2 diabetes usually focuses on the following changes to maintain blood sugar and support heart health:

Adding whole grains

Eating a protein source with meals and snacks

Trying more sources of plant-based protein

Switching to healthy fats

Eating more vegetables and fruits

Use less salt

When you are looking for ways to make these adjustments, here is an important reminder: Try to get rid of guilt about food choices. Intended to enjoy food.

Do not clutter yourself with some recipes. If you have an absolute favorite dish that only comes once a year - save room, sit back and enjoy every bite!

Changing the diet for other foods that don’t make the same sense to you can turn food into more blood sugar.

Let’s take a closer look at the specific conversions you can consider. Click our slideshow for inspiration, and then read on for more details.

Change to add whole grains

Whole grain products are a great source of nutrients and fiber. Excess fiber slows down how quickly your food is digested. When you have type 2 diabetes, it can help keep blood sugar levels more stable after a meal.

Another bonus is that the longer the cereal takes to digest, the longer you can feel full.

Here are some dietary supplements to add more whole grains to your recipes:

Replace some white flour with wheat or whole grain flour in dishes.

Use brown or wild rice for a side dish.

Serve whole grain rolls instead of white ones.

Use oats as a topping for fruit crisps or sweet potato casserole.

You can find grain products by looking at the word "cereals" in the list of ingredients. Common Cereals:

Vote

Brown or wild rice

Absolute brown

Millet

Barley

Grain

Popcorn

Change to add protein

Like fiber, protein slows digestion to prevent blood sugar from rising after a meal. Protein also makes you feel full. It helps to curb desire.

Many holiday meals already have a protein source. You can consider adding protein to an appetizer or snack before a meal. Protein sources include meat, chicken, fish, dairy products, eggs, beans, lentils, soy products, nuts and seeds.

Many snacks, such as potato chips or pretzels, are high in carbohydrates. It raises blood sugar before meals. Consider swapping at:

Nuts such as almonds, walnuts or peanuts

Hummus and vegetables

Salmon Pate

Chicken Sate

A meat tray

Transplant to add plant-based protein

We get protein from a variety of foods that come from animals and plants. Some examples of plant proteins are soy, beans, lentils, nuts and seeds. Cereals also contain protein.

Plant sources of protein also have the bonus of being a source of fiber. Combining protein and fiber in a single meal, especially in beans, can help keep blood sugar levels in balance.

To add more plant-based protein to your meal, try these conversions:

Top salad with nuts, seeds or roasted lentils instead of croutons.

Top casserole with crushed nuts like walnuts instead of marshmallows.

Replace some of the ground beef in the dishes with the lentils.

Add lentils and beans to soups and dishes instead of meat.

Make plant-based protein a staple in your meal: Consider roasted or stir-fried tofu or a hearty bean or lentil casserole. You can also make bean salads to complement the protein choices in the meal.

Change to add healthy fats

*** Adds flavor and texture to our foods and helps absorb many vitamins. We need some *** in our diet.

The main thing is to choose healthy fat sources. These include olives, olive oil, canola oil, peanut oil, nuts, seeds, fish and avocados.

Olive oil can be used for frying, frying and salad dressing. You can mix olives and nuts in an appetizer tray. Your holiday meal may already include fish or seafood. If not, consider adding seafood or fish dish to the meal.

Change to add vegetables and fruits

There are many reasons to load different types of vegetables on your plate. They are rich in vitamins and minerals. The fiber in vegetables helps to keep blood sugar more stable after a meal.

For a type 2 diabetes diet, the goal is to choose low carbs.

For example, plan recipes such as greens, broccoli, cauliflower, peppers and green beans. Re-cut options such as potatoes and corn. (If they are favorites, put them in your meal and take the time to taste them).

Fruits are also a healthy choice. Fruits contain carbohydrates, so it can still raise blood sugar levels.

The fiber content of the fruit means it has less effect on blood sugar than other carbohydrate foods. Some fruits are a better choice than others. Berries are low in sugar and high in fiber, which makes them a great choice.

There are several ways to replace more vegetables and fruits in your diet:

Serve vegetables and fruit trays to the hungry.

Add steamed cauliflower to your mashed potatoes.

Add 25 to 50 percent more vegetables than you need to your recipes. For example, in a casserole that requires half a cup of green peas, consider adding a full cup.

Try spaghetti squash or pumpkin noodles instead of pasta.

Add extra greens to dishes and soups. For example, add a few or two lettuce at the end of cooking time.

Make lots with other types of vegetables like carrots or zucchini to add fiber and color.

Think about eating fruit with lunch or serving as a dessert alternative. Berries - such as strawberries, raspberries and blueberries - can make beautiful decorations that can help you reduce or minimize icing.

Change to use less salt

Salt is used in cooking all over the world. Salt improves the taste of our food, so we love it.

Salt does not directly affect blood sugar, but eating less salt is an important part of taking care of your overall heart health.

You can enhance the taste of food without salt. Reduce and change the salt:

Citrus juice or zest from lemon or lime

Crushed garlic

Finely chopped onion

Dry herbs and spices

A mixture of unsalted packed herb and spice

Try using fresh or frozen vegetables instead of canned to reduce sodium. If you use canned beans or vegetables, wash them a few times to get rid of some excess salt.

More food tips for the holidays

Take it a step further than the usual conversions and consider your holiday meal as a whole. There are many ways to adapt your meal to the Type 2 Diabetes Diet.

Reduce the total carbohydrates in the meal

You are already well acquainted with the major sources of carbohydrates:

Bread, Pasta, Rice, Potato

Milk, yogurt

Fruit

Any flour or sweet

Reducing the amount of carbohydrates in your meal can help keep your blood sugar stable after a meal.

Scope the carbohydrate options before filling your plate. Some are favorites and some do not give you the same pleasure. Choose what you like and leave the rest.

You can imagine a split plate to help you balance your carbs with other types of foods. The goal is to fill half of your plate with vegetables. Then, reserve a quarter of your plate for protein and a quarter for carbohydrates.

Vegetables and protein in meals reduce the effect of carbs on your blood sugar.

Hear the signs of your body fullness

When you are surrounded by delicious food, it is very common to eat too much. We are all on special holiday celebrations. If you listen, you will have the intelligence to eat the right amount for your body.

If there are children or toddlers at the event, you may notice that they are eating differently from the adults around the table. (Not that they are messy!)

Babies and young children are naturally more aware of their appetite and fullness. Even if there is something delicious left on their plate, they can skip it if they already have enough to eat. As we grow older, we will not pay much attention to our perfection instructions.

Eating more slowly and taking short breaks can help you understand these natural cues. It can take up to 20 minutes for your brain to know when your stomach is full.

You may find that the first bite of your meal is very satisfying. As the meal progresses, you will notice that you may not get the same level of pleasure from the rest of the bite. This is a sign that your body is becoming more satisfied and needs less food.

Prioritize your diet

Consider which foods are most specific to you. Make sure your plate has space for them.

Favorite foods should be treated well. Enjoy the taste, texture and feel of eating this special food. This is especially important if you only eat these treats a few times a year.

Takeaway

Food is a big part of our holiday traditions. By keeping your favorite recipes special, you can change the small meal to modify the recipes keeping in mind type 2 diabetes. Happy Holidays!

Change Your Holiday Recipes for Type 2 Diabetes Diet