Diabetes Cookbook For Dummies E-Book

Alan L. Rubin

• Herausgeber: John Wiley & Sons
• Kategorie: Fachliteratur
• Sprache: Englisch

Seitenzahl: 483

Veröffentlichungsjahr: 2014

Beschreibung

Discover how to eat a well-balanced diabetic diet Diabetes Cookbook For Dummies gives you everything you need to create healthy and diabetic-friendly meals. In this revised and updated edition, you'll discover how easy it is to manage diabetes through diet. With tons of new recipes--many of them vegetarian--and the latest information on diabetes testing, monitoring, and maintenance, this book will help guide you down a path to a healthier you. With an anticipated price tag close to $3.4 billion annually by the year 2020, diabetes is one of the costliest health hazards in the U.S. If you're one of the 25.8 million Americans suffering from diabetes, this hands-on, friendly guide arms you with the most up-to-date nutritional information and shows you how to start cooking--and eating--your way to better health. * Offers 100+ new and revised diabetic recipes for every meal of the day * Features changes in fat, carbohydrate, and protein recommendations that parallel the meal plan recommendations of the American Diabetes Association * Covers how to make smart choices when eating out, shopping for food, and setting up a diabetic kitchen * Introduces ways to involve diabetic children in meal planning and preparation If you're diabetic and want to learn how to make lifestyle changes that count, Diabetes Cookbook For Dummies shows you how the food you eat can help treat, prevent, and manage diabetes.

Leseprobe

Diabetes Cookbook For Dummies®, 4th Edition

Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

Copyright © 2015 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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Library of Congress Control Number: 2014945061

ISBN 978-1-118-94426-4 (pbk); ISBN 978-1-118-94427-1 (ebk); ISBN 978-1-118-94428-8 (ebk)

Manufactured in the United States of America

10 9 8 7 6 5 4 3 2 1

Diabetes Cookbook For Dummies®, 4th Edition

Visit www.dummies.com/cheatsheet/diabetescookbook to view this book's cheat sheet.

Table of Contents

Introduction

About This Book

Foolish Assumptions

Icons Used in This Book

Beyond the Book

Where to Go from Here

Part I: Flourishing with Diabetes

Chapter 1: What It Means to Flourish with Diabetes

Recognizing Diabetes

Defining diabetes

Categorizing diabetes

Knowing the consequences of diabetes

Recognizing you can manage diabetes

Controlling Calories

Moving and Resting

Knowing the New Blood Pressure Limits

Accounting for the Rest of Your Lifestyle

Chapter 2: How What You Eat Affects Your Diabetes

Switching to a Mediterranean Diet

Adding Up Carbohydrates — Precursors of Glucose

Determining the amount of carbohydrate: Does it matter?

Considering the glycemic index

Choosing sugar substitutes

Eating Enough Protein (Preferably Not from Red Meat)

Focusing on Fat and Using Statins

Zeroing in on cholesterol

Taking a look at other types of fat

Curbing your fat intake

Figuring Out Your Diet

Goodbye Food Guide Pyramid, hello MyPlate

Working with diabetic exchanges

Counting carbohydrates

Using a simple calculation

Monitoring Your Micronutrients

Recognizing the Importance of Timing of Food and Medication

Chapter 3: Planning Meals for Your Weight Goal

Figuring Out How Many Calories You Need

Finding your ideal weight range

Determining your caloric needs

Losing Weight Rapidly at 1,200 Kilocalories

Losing Weight More Slowly at 1,500 Kilocalories

Maintaining Your Weight at 1,800 Kilocalories

Checking Out Other Diets

The low carbohydrate group

The portion control group

A diet that emphasizes weight training

More extreme diets

Chapter 4: Eating What You Like

Staying True to Your Eating Plan

Enjoying the Best of Ethnic Cuisines

Valuing African-American food

Appreciating Chinese food

Welcoming French food

Enjoying Italian food

Feasting on Mexican food

Savoring Thai food

Relishing Latin American food

Eating the rest of the world’s cuisine

Stocking Up with the Right Ingredients

Using the Right Tools

Making Simple Modifications

Taking Holiday Measures

Chapter 5: How the Supermarket Can Help

Going to the Market with a Plan

The bakery

Produce

The dairy case

The deli counter

The fresh meat and fish counter

Frozen foods and diet meals

Canned and bottled foods

The best choices for snacks

Deciphering the Mysterious Food Label

Making Good Choices

Part II: Healthy Recipes That Taste Great

Chapter 6: The Benefits of Breakfast

Understanding Diabetic Breakfasts

Figuring out which fruit is right for you

Putting together protein-packed punches

Starting with Whole-Grain Goodness

Stocking Up on Baked Goods

Enjoying Egg-ceptional Dishes

Baking egg pies and quiches

Trying your hand at omelets and frittatas

Chapter 7: Hors d’Oeuvres and First Courses: Off to a Good Start

Enjoying Simple Starters

Savoring Salsas

Stocking essentials for scrumptious salsas

Adding citrus and other fruits to salsas

Discovering Delicious Dips

Whipping up dips with pantry staples

Choosing healthy dippers

Chapter 8: The Benefits of Soup

Understanding Soup-Making Basics

Serving Up Soups with Stocks and Other Essentials

Watching out for salt in stock-based soups

Keeping soup supplies in your pantry

Modifying classic favorites with an international kick

Creating Creamy Concoctions

Choosing Chilled Soups

Chapter 9: The Versatility of Salads

Feasting on Great Salad Greens

Picking fresh greens at the store

Boning up on bagged salad blends

Growing your own greens

Creating sensational homemade dressings

Going beyond Greens with Tomatoes

Adding Fresh Fruit to Your Salad

Enjoying Entree Salads

Surveying simple seafood salads

Punching up your salad with protein

Chapter 10: Stocking Up on Grains and Legumes

Relishing Rice and Other Grains

Eating rice the right way

Kicking it up with quinoa

Preparing Perfect Pasta

Letting Legumes into Your Diet

Chapter 11: The Key Role of Vegetables

Adding a New Twist to Old Favorites (and Not-So-Favorites)

Including delicious extras

Enhancing natural flavors with dry steaming

Blanching vegetables for optimum taste and nutrition

Using Vegetables in Place of Pasta

Making the Most of Mushrooms

Giving Veggies the Gourmet Treatment

Expanding Your Meal Options with Vegetarian Entrees

Chapter 12: Fish: Good Protein, Good Fat

Identifying Good Reasons to Serve Seafood

Preparing Fish in Healthy Ways

Surveying Superior Shellfish

Chapter 13: Poultry: Moist and Delicious

Including Poultry in Your Diet

Making the Best of Chicken Breasts

Talking Turkey to Liven Up Your Meals

Chapter 14: Eating Meat Occasionally

Searing Meats for Culinary Success

Understanding the Basics of Braising

Grilling: Another Healthy Alternative

Recommending Roasting

Chapter 15: Snacking without Guilt

Keeping Healthy Snacks at the Ready

Mixing it up with whole grains

Filling your freezer with treats

Adding Dips and Sauces to Snacks

Preparing Mini-Meals

Choosing chicken

Selecting seafood

Picking pasta

Chapter 16: Making Room for Dessert

Finding a New Take on Fruit

Juicing Your Way to Tasty and Healthy Treats

Taking Advantage of Agave Nectar

Choosing Chocolate for Dessert

Mixing up some meringues

Enjoying a coffee break

Part III: Eating Healthy Away from Home

Chapter 17: Making Eating Out a Nourishing Experience

Preparing for Restaurant Dining

Starting the Meal

Checking Out the Menu

Planning at Each Meal and in Specific Kinds of Restaurants

Breakfast

Appetizers, salads, and soups

Vegetarian food

Seafood

Chinese food

French food

Indian food

Italian food

Mexican food

Thai food

Taking Pleasure in Your Food

Concluding with Dessert

Chapter 18: Fast Food on Your Itinerary

Touring the Fast-Food Landscape

Driving along the Atlantic Coast of Florida

Georgia, Down the West Side of the State

Maryland: Baltimore and Annapolis

Along the Santa Fe Trail

Southern California along the Pacific Coast Highway

Part IV: The Part of Tens

Chapter 19: Ten (Or So) Simple Steps to Change Your Eating Habits

Enjoying a Good Breakfast

Limiting Quantities and Making Substitutions

Eating Every Meal

Setting Specific Goals

Drinking Water throughout the Day

Reinforcing Your Behavior Change

Removing the Attached Fat

Leaving Out the Salt

Tracking Food with a Diary

Cooking by the B’s

Chapter 20: Ten Simple Steps to Adopting a Mediterranean Diet

Giving Up Salt in Favor of Herbs and Spices

Switching to Whole Grains

Enjoying Fish or Poultry rather than Meat

Switching to Olive Oil in Place of Animal Fat or Butter

Avoiding Highly Processed and Fast Foods

Consuming Vegetables throughout the Day

Avoiding High-Fat Dairy Products and Added Fat in Recipes

Snacking on Dried Fruit or Unsalted Nuts

Sipping a Little Wine and a Lot of Water

Filling Up on Legumes

Chapter 21: Ten Keys to a Normal Blood Glucose

Knowing Your Blood Glucose

Using Exercise to Control Your Glucose

Taking Your Medications

Seeking Immediate Help for Foot Problems

Brushing Off Dental Problems

Maintaining a Positive Attitude

Planning for the Unexpected

Becoming Aware of New Developments

Utilizing the Experts

Avoiding What Doesn’t Work

Chapter 22: Ten Strategies for Teaching Kids Healthy Eating Habits

Starting Early

Letting Children Pick

Involving Children in Food Preparation

Keeping Problem Foods Out of Sight and Good Foods in Easy View

Growing a Garden

Finding Vegetable Recipes They Like

Stir-Frying

Using a Dip

Knowing the Right Sized Portion

Giving Fruit Juice

Part V: Appendixes

Appendix A: Restaurant Descriptions

Restaurant Descriptions

AltaMare Restaurant

Barbetta

Candle 79, Candle Cafe East, and Candle Cafe West

Cetrella

David Burke Townhouse

Hangawi

Kanella

The Lark

Millennium

The Olive and Grape

Paley’s Place

Poggio

Rathbun’s

Revival Bar and Kitchen and Venus Restaurant

Sublime

Suze Restaurant

Tante Marie’s Cooking School

A City-by-City Restaurant Travel Guide

Atlanta

Dallas

Miami–Fort Lauderdale

New York City

Philadelphia

Portland, Oregon

San Francisco Bay Area

Seattle

West Bloomfield, Michigan

Appendix B: Glossary of Key Cooking Terms

Appendix C: Conversion Guide

Conversions

Sugar Substitutes

Appendix D: Other Recipe Sources for People with Diabetes

Cookbooks for People with Diabetes

Food and Recipe Websites for People with Diabetes

About the Authors

Cheat Sheet

Supplemental Images

Guide

Table of Contents

Begin Reading

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Introduction

People with diabetes can eat great food! You can follow a diabetic diet at home or anywhere you travel and still enjoy a five-star meal. You just have to know how to cook it or where to go to get it. And that’s where this book comes in. Here, we show you how to prepare great foods in your own home and give you a guide to eating out.

Is diet important for a person with diabetes? Do salmon swim upstream? The Diabetes Control and Complications Trials showed that a good diabetic diet could lower the hemoglobin A1c, a test of overall blood glucose control, by over 1 percent. That much improvement will result in a reduction of complications of diabetes such as eye disease, nerve disease, and kidney disease by 25 percent or more. The progression of complications that have already started to occur can be significantly slowed.

Of course, there’s much more to managing diabetes than diet alone. In this book, you can discover the place of diet in a complete program of diabetes care.

About This Book

This edition of Diabetes Cookbook For Dummies features many new recipes based on the Mediterranean diet. Many new studies have shown that people who follow a Mediterranean diet have a lower incidence of diabetes. And if they already have diabetes, a Mediterranean diet makes it easier to control. (We explain the Mediterranean diet in Chapter 2.)

You wouldn’t read a cookbook from cover to cover, and this book is no exception to that rule. There’s no reason to read about setting up your kitchen if you simply want a place to eat in New York where you can find healthy nutrition for your diabetes. You may want to read the first few chapters to get an overview of the place of diet in your overall diabetes management, but if you just need a great entree for tonight’s supper or a great restaurant wherever you are, go right to that information. The book is written to be understood no matter where you find yourself in it.

Within this book, you may note that some web addresses break across two lines of text. If you’re reading this book in print and want to visit one of these web pages, simply key in the web address exactly as it’s noted in the text, pretending as though the line break doesn’t exist. If you’re reading this as an e-book, you’ve got it easy — just click the web address to be taken directly to the web page.

Here are a few guidelines to keep in mind about the recipes:

All butter is unsalted. Margarine is not a suitable substitute for butter, because of the difference in flavor and nutritional value. Butter is a natural product, while margarine is man-made and contains trans fatty acids.All eggs are large.All flour is all-purpose unless otherwise specified.All milk is lowfat unless otherwise specified.All onions are yellow unless otherwise specified.All pepper is freshly ground black pepper unless otherwise specified.All salt is table salt unless otherwise specified.All mentions of Splenda refer to the regular sugar substitute unless Splenda for Baking is specified.All dry ingredient measurements are level — use a dry ingredient measuring cup, fill it to the top, and scrape it even with a straight object, such as the flat side of a knife.All temperatures are Fahrenheit. (See Appendix C for information about converting temperatures to Celsius.)If you need or want vegetarian recipes, scan the list of “Recipes in This Chapter” on the first page of each chapter in Part II. A little tomato, rather than a triangle, in front of the name of a recipe marks that recipe as vegetarian. (See the tomato to the left of this paragraph.)

This isn’t a complete book about diagnosing and treating diabetes and its complications. Check out Diabetes For Dummies, 4th Edition (Wiley), if you need diagnosis and treatment information.

Foolish Assumptions

The book assumes that you’ve done some cooking, you’re familiar with the right knife to use to slice an onion without cutting your finger, and you can tell one pot from another. This book also assumes that you have an interest in diabetes prevention or management — whether for yourself or a loved one.

Icons Used in This Book

The icons in this book are like bookmarks, pointing out information that we think is especially important. Here are the icons used in this book:

We use this icon whenever Dr. Rubin tells a story about his patients.

Whenever we want to emphasize the importance of the current information to your nutritional plan, we use this icon.

When you see the Remember icon, pay special attention because the information is essential.

This icon flags situations when you should see your doctor (for example, if your blood glucose level is too high or you need a particular test done).

This helpful icon marks important information that can save you time and energy.

Watch for this icon; it warns about potential problems (for example, the possible results if you don’t treat a condition).

Beyond the Book

In addition to the material in the print or e-book you’re reading right now, this product also comes with some access-anywhere goodies on the web. Check out the free Cheat Sheet at www.dummies.com/cheatsheet/diabetescookbook for tips on finding your ideal weight, menu terms to look for and avoid when you’re eating out, and how to improve your diet.

You can also find several online articles at www.dummies.com/extras/diabetescookbook. Whether you’re interested in exercise, the Mediterranean lifestyle, or myths about diabetes, head online to read more.

Where to Go from Here

Where you go from here depends on your immediate needs. If you want an introduction to the place of nutrition in diabetes management, start with Chapter 1. If you’re hungry and you want some lunch, go to Part II. If you’re about to travel or eat out, head for Part III. At any time, the Part of Tens can provide useful tips for healthy eating. Finally, the appendixes help you cook for yourself or choose a restaurant. Feel free to jump around, but take the time to go through Part II so that you realize that diabetes and great food are not mutually exclusive.

Part I

Flourishing with Diabetes

For Dummies can help you get started with lots of subjects. Visit www.dummies.com to learn more and do more with For Dummies.

In this part …

Understand diabetes and its possible consequences.See effect food has on your diabetes.Select food based on your weight goal.Enjoy the healthy foods you choose.Make the supermarket your ally.

Chapter 1

What It Means to Flourish with Diabetes

In This Chapter

Getting a grip on diabetes

Controlling calories

Working exercise into your schedule

Keeping your blood pressure down

Making lifestyle changes that count

Since the third edition of Diabetes Cookbook For Dummies came out, there have been a number of studies that indicate that a Mediterranean diet may be beneficial in the prevention and treatment of diabetes. In this new edition, we provide some of the rationale for that type of diet. You will also find 25 new recipes from some of the finest Mediterranean restaurants in the country. In this chapter, you get the latest information about what diabetes means, how diabetes is diagnosed, and the things you need to do to thrive with diabetes. Don’t waste another minute. Get started right away.