Each March, during National Nutrition Month, the Academy of Nutrition and Dietetics highlights ways to get back to the basics to improve diet, and this year’s theme –“Savor the Flavor of Eating Right” — is especially important for people with diabetes.
So many people see a diabetes eating plan as nothing but restrictions and limitations to enjoying food. But not only is it possible to eat delicious food, it’s essential to sustaining a healthy diabetes eating plan. While eating right when you have diabetes is about controlling blood sugar and promoting heart health, making healthy food flavorful is an important key to sustain healthy eating over the long-term. Here are a few of my favorite ways to add pizzazz to my food without adding a lot of carbohydrates, fat, sodium or calories:
Incorporate mushrooms. These are an important flavor enhancer because they provide a rich and savory taste associated with foods like meat, but without the fat, calories and sodium. This taste is called umami. The umami taste properties of mushrooms fit perfectly in taco or casserole dishes, offering a lower-cost, flavorful and chewy substitute for ground beef. Mushrooms also add richness to both lower-fat cuts of meat and vegetable dishes.
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Mushrooms also have huge potential to improve your health with a nutrient profile that includes B vitamins, potassium, selenium, copper and vitamin D. Three ounces, or 5 medium-sized, raw mushrooms, are only 20 calories, but provide 300 milligrams of potassium, with a negligible amount of fat and sodium.
Add herbs and spices. Include a sprinkle, dash or teaspoon of seasonings for a low-calorie, low-sodium and low-carbohydrate way to boost flavor — just the right recipe for a healthy diabetes eating plan. Try these antioxidant-containing herbs or spices and food match-ups to expand your taste buds:
— Place sprigs of rosemary on an ear of corn and wrap in foil before placing on the grill. The oil will be released from the rosemary as a flavorful replacement to butter or margarine.
— For an aromatic flavor, sprinkle dried oregano on top of the cheese used for a grilled cheese sandwich.
— Sprinkle cinnamon on your oatmeal at breakfast, or make your own baked apple by sprinkling cinnamon in the cored center of the apple and microwaving for 5 minutes.
— Add dill and mint to ice water for a refreshing burst of cool flavor.
— Mix your own spice blend to use in your favorite entree or side dish recipe, or as a rub for poultry, meats or fish. Remember to choose spices that do not contain the word salt, such as garlic or onion powder, instead of garlic or onion salt.
Citrus is a way to add sparkle to almost anything. Squeeze lime on cucumbers for a low-carb, low-sodium and low-calorie snack or side salad. Place citrus slices (orange, lemon and/or lime) in water for a refreshing beverage without calories or carbohydrates.
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Splashes of lime or orange add flavor to fish or chicken without adding extra fat or sodium. And here is a little secret from your taste buds: A zest of lemon on fish will give the fish a salty taste without adding any sodium.
Boosting flavor can help you enjoy healthy food choices. Go ahead and chew, bite, nibble, sip or slurp as you excite your taste buds with savory, spicy or sweet foods. Enjoy every bite of food as it serves the purpose of nourishing your body and achieving blood glucose management. Savor all the wonderful flavors that are possible when eating right.
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Savor the Flavor of Eating Right While Managing Diabetes originally appeared on usnews.com