265. Shirataki noodles are better for diabetics than regular pasta. In addition to falling low on the glycemic index, they are high in a dietary fiber called glucommanan – which health food stores sell as a weight loss
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365 Cooking Tips & Tricks Every Cook Needs To Know
supplement. (And they contain zero sugar.)
266. If you make pasta, cook it al dente: Firmer pasta will not raise your blood sugar as high as soft-cooked pasta.
267. Remember that carbohydrates affect your glycemic index as much as sugar. Be sure to check carb counts in recipes – and follow the plan your dietician created with you.
268. Use diabetic exchange lists to make your recipes more diabetes-friendly. Be proactive, and get to know what you can substitute– and when you should do so.
269. Use liquid fats such as olive oil in your cooking: Solid fats tend to contain more trans fats (the “bad” kind
– especially for diabetics!)
270. Your aim is to reduce fats, since they contain a high number of calories: So do skim fat off the top of soups, chili and stews. (This is especially easy if the food has cooled in the refrigerator and you are about to reheat it. The fat will be solid, opaque and white; and you can lift off the chunks easily.)
271. Substitute complex carbohydrates (ones absorbed more slowly by your system) for processed carbs. This means choosing whole grain flour over white flour, whole grain breads over white bread and whole grain pasta over white pasta. (Fruits and vegetables are also excellent sources of complex carbohydrates.)
272. Re-train your taste buds to “like” less sugar in recipes. Most North American recipes overdo the sugar portion and can be reduced by half or even one quarter – without any noticeable difference in taste.
273. Remember that sugar is the simplest form of carbohydrate and can raise your blood sugar almost instantly
– a big danger for diabetics – so find a sugar substitute you like and that you tolerate well. Or try going without and adding other flavors – like cinnamon – instead.
274. Sugar substitutes are not all created equal, so play around until you find one that works well for you. For instance, some people are highly intolerant to one particular type, while others swear by it. And some love the taste of one type, while others loathe it.)
275. Be aware that cutting the sugar means less crispness to your cookies. Restore the ability to “crisp” by flattening unbaked cookies on the baking tray with a spoon. (Dust the back of your spoon with flour between cookies, if you find the spoon sticks.)
276. Did you know that sugar acts as a preservative? If you drastically cut the amount, this also means you should cut the amount of time you store cake batter or cookie dough in the refrigerator. (Don’t keep batters for more than two days, tops.)
277. Don’t assume that all diabetic snacks, treats and foods are “safe”. They may be perfectly acceptable in themselves, but eaten at the wrong time or with the wrong combination of food, can raise your blood sugar levels.
278. Craving chocolate? Try nibbling a square of dark baker’s chocolate, or letting it melt on your tongue.
Check the contents carefully, however: Baker’s chocolate is not supposed to contain sugar – but some do.
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365 Cooking Tips & Tricks Every Cook Needs To Know
279. When baking or cooking with baker’s chocolate, look for the highest “cacao %”. (A high cacao percentage means less sugar and more pure cocoa bean.)
280. Add two pieces (1 square) of top-quality baker’s chocolate to chili. It will cut the acid and boost the flavor
– without adding sugar; and while doing the job sugar used to do in acid reduction.
281. Use herbs and spices to enhance the flavor of your recipes – not sugar or salt. (Add most herbs towards the end of cooking for maximum flavor.) And while salt won’t raise your glycemic index, it can cause high blood pressure – something often associated with diabetes; especially when obesity is involved.
282. If you haven’t already seen a nutritionist or dietician, ask your doctor to refer you to one. Nutritionists and dieticians are familiar with diabetes and can provide you with exchange lists, recipes, tips – and help you custom-tailor your diet.
283. If you jump on the latest trend and substitute agave nectar for sugar, be sure to lower your baking temperature by 25 degrees. (You may need to reduce your baking time, too.)
284. Substitute olive oil for butter, lard or margarine in your cooking and baking, wherever possible. It contains zero trans fats and is much better for you.
285. If a recipe calls for not just fat, but the consistency of butter (e.g. shortbreads) try Smart Balance® sticks, made with a combination of oil and butter. Contains no hydrogenated oils, Omega 3 EPA/DHA, zero grams trans fats and 28% less saturated fat than butter.
286. To reduce fats even further, stir fry with water to which just a dash of tamari or soy sauce has been added.
(Check the label of the sauce you buy first, since both tamari and soy can contain wildly varying levels of sugar or wheat.)
287. If you use cake mix, try using natural ones containing whole grain flours and less white sugar. (Check out your local health food store for brands like Bob’s Red Mill.)
288. Angel Food cake is often recommended in hospitals and by dieticians for diabetics, but do be aware it is not sugar and carb-free, at 30g carbohydrates per slice. A better bet is to make your own (there are plenty of low-sugar recipes to be found on the net). And be aware that toppings can add considerably to your carb and sugar count.
289. Try using no-sugar pudding mixes as a topping for Angel Food cake (make it a little thinner than normal).