A Fresh Perspective on Diabetes Management Through Culinary Medicine

Empowering patients and helping them manage their diabetes entails establishing achievable goals and offering education on diet and exercise. Yet, patients often harbor concerns about sacrificing beloved foods. A constructive approach to address these fears involves highlighting foods that aid in blood sugar management rather than fixating on foods to avoid. Shifting our mindset from limitations to possibilities can alleviate the overwhelm associated with behavior change. Here are some culinary medicine tips to facilitate this shift:

Level-Up Smoothies

Smoothies make for a delicious on-the-go snack or meal. We like making smoothies with 1/2 cup of plain yogurt, 1/2 cup of milk, 1/2 cup of your favorite frozen fruit, and 1/2 cup of vegetables. Yes, that is right, we said vegetables! Non-starchy vegetables are naturally low in carbohydrates, high in fiber, and offer an abundance of essential nutrients, all of which can help stabilize blood sugar. Add frozen kale, spinach, or collard greens to your smoothie for a fun green color and an earthy flavor. Adding frozen cauliflower to your smoothie can help make it extra creamy.  

Flavor with Sneaky Vegetables

Blending no-starchy vegetables (like onion, celery, bell pepper, etc.) and adding them to your dish as a sauce or for extra flavoring helps increase your vegetable intake, offering more fiber and nutrients to support your blood sugar. This technique is used in cultures around the world. Haitian Epis is a flavorful and aromatic seasoning consisting of blended ingredients such as garlic, peppers, onions, herbs, and spices, adding depth and richness to dishes. Sofrito, originating from Spain and widely used in Latin American and Caribbean cuisines, is a fragrant cooking base made from a blended sautéed onions, garlic, peppers, tomatoes, and herbs. Our favorite pre-made option is Loisa! Use these mixes to flavor and bulk up rice dishes, season protein before grilling, or mix into ground protein for burgers and meatballs.  

Mix and Match Whole Grains

Whole grains help manage blood sugar by providing a steady release of carbohydrates and fiber, vitamins, and minerals. However, you do not need to switch to whole grains completely. Mixing white rice with whole grains like brown rice, quinoa, or farro is one way to help get some whole grains while enjoying the taste and softness of white rice. Another option is mixing beans with rice. This classic combination is a staple for many cultures and can add extra fiber and protein to your dish. Combining white rice with beans and serving yourself a 1/3-1/2 cup can help you meet your whole grain recommendations. For flour, baking with 1/2 white flour and 1/2 whole grain flour can help boost the nutrition of your treat and add depth of flavor. Read this article to learn about the health benefits, tips, and tricks of whole grains.

Zest up Your Water

Drinking water helps manage your blood sugar by keeping you hydrated, which supports kidney function in removing excess glucose (sugar) through urine and may also prevent dehydration-related spikes in blood sugar levels. Swap soda and juices with zesty water options like sparkling water with strawberries, mint, lime, or a simple squeeze of lemon. Make these infused waters in a pitcher in your fridge to enhance the flavor and help you sip throughout the day. Or stock-up on prepared drinks like Spindrift.