In honor of World Diabetes Day and Diabetes Awareness Month, we're giving away three signed copies of chef Sam Talbot's cookbook, The Sweet Life, on Twitter today. All you have to do is check out the slideshow above and tweet @KitchenDaily with your favorite of the 15 diabetic-friendly recipes there.
A diabetes diet consists of eating a variety of nutritious foods in moderate amounts and sticking to regular mealtimes. It is actually the best eating plan for most people, diabetic or not. The diet is naturally rich in nutrients and low in fat and calories, with an emphasis on fruits, vegetables and whole grains.
Diabetes is a disease that revolves around regulating and maintaining blood sugar (glucose) levels. Meeting with a registered dietitian to create a healthy eating plan that's tailored to your lifestyle will help you maintain good health and control your blood sugar.
Dietitians recommend certain foods to eat and to avoid:
Carbohydrates: Sugars and starches, simple and complex carbohydrates respectively, break down into blood glucose during digestion. Focus on the healthiest carbohydrates, such as fruits, vegetables, beans, whole grains, and dairy products that are low in fat..
Fish: You should eat fish at least twice a week. Cod, tuna and halibut, for example, have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, herring and mackerel are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides. try to avoid fish that is high in mercury, and it goes without saying that fried fish should be avoided.
Fiber-rich foods: Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber can decrease the risk of heart disease and help control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran.
"Good" fats: These include avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils. However, all fats are high in calories, so try your best to eat them moderately.
Trans fats and saturated fats: Trans fats should be completely avoided. These are found in stick margarine and most processed snacks. High-fat dairy products and animal proteins have saturated fats. Aim for less than 7 percent of your calories per day from this food group.
Sodium: Avoid eating copious amounts of sodium. It is often hidden in some of your favorite "healthy" foods. Try to consume less than 2,000 mg of sodium a day.
Cholesterol: Sources of cholesterol include high-fat dairy products and high-fat animal proteins, including egg yolks. Try to eat less than 200 mg of foods that contain cholesterol.
We've put together a list of diabetic-friendly recipes in the slideshow above. Don't forget to tweet @KitchenDaily with the name of your favorite for a chance to win a signed copy of The Sweet Life.
Find the official giveaway rules here.