Kitchen Hint of the Day!

ohiocook

Jan 29

Healthy Cooking Hints.....

10 simple cooking tips for people with diabetes or anyone wanting to cook the healthy way:

1 - Eat a low saturated fat diet. Cut the fat off meat, remove skin from chicken and where possible avoid cream, butter and high fat products.
2 - Use low fat products. Such as 25-50% reduced fat cheese, no-fat yoghurt, skim milk and low fat margarines.
3 - Avoid frying in fat. Use cooking spray or baking paper instead.
4 - Get your 5 + 3. Include 5 serves of vegetables and 2 or 3 serves of fruit each day.
5 - Fiber up. Aim for 30g of fiber each day.
6 - Omit or use salt sparingly. A low-sodium diet is ideal for people with diabetes.
7 - Avoid coconut milk. It contains 40g of fat per cup! Instead make my version of using evaporated light milk and coconut essence at only 4g of fat per cup.
8 - Limit sugar. Having small amounts of sugar is fine, for example one of my cakes may have a third cup sugar but it serves ten. Divided up there isn't much sugar at all.
9 - Opt for Basmati or Doongara rice. Both have a lower GI than normal white rice.
10 - Choose cold-climate fruit. Fruit grown in a colder climate such as berries, cherries, apples, pears etc have a lower GI. Tropical fruits have a high GI rating and are quickly absorbed into the blood stream.
https://www.symplytoogood.com.au/blog/diabetes-cooking-tips/