Cooking for Blood Sugar Control: Old Traditions Meet New Recipes

Woman Using Laptop In Kitchen


Blood-sugar-related diseases such as diabetes and prediabetes are among the most daunting public-health problems in the United States, affecting almost half of Americans. Prediabetes, a condition that can occur when blood sugar levels are elevated but not high enough to indicate full-blown diabetes, is often a precursor to type 2 diabetes. Whereas type 2 diabetes usually requires treatment with medication, prediabetes can be managed in such a way that keeps blood sugar levels under control.


In addition to becoming more physically active (experts recommend getting at least 150 minutes of moderate exercise each week), adopting a diet that’s low in saturated fat and trans fats, sodium, and processed foods and rich in fruits, vegetables, and fiber can help keep your blood-sugar levels in check. And experts agree that one of the best ways to take charge of your diet is to cook more meals at home. As a bonus, preparing your own food can be fun – especially if you take it as an opportunity to tap into some of your family’s or your culture’s culinary traditions.


Still, making the transition from eating out and consuming processed foods to cooking at home can be daunting. Where do you start? What ingredients and cooking methods should you incorporate into your new lifestyle? The American Diabetes Association (ADA) offers answers to those questions and more.


As you plan your new approach to cooking and eating, focus on:


  • Replacing unhealthy fats (trans fat, saturated fat, and cholesterol) with unsaturated fats and using them in moderation. Cooking with lean protein ingredients, low-fat dairy products, and vegetable-based oils
  • Find recipes for cooking fish, especially “fatty” varieties such as salmon, albacore tuna, and mackerel. Such fish are rich in a kind of healthy fat called omega-3 fatty acids.
  • Adding a dietary supplement to your daily routine such as Meta Daily Blood Sugar Support can help increase your fiber intake and as an added bonus, the 100% natural psyllium husk in Meta Daily Blood Sugar Support is clinically proven to help maintain healthy blood sugar levels as part of your diet.*
  • Incorporating more fresh vegetables and fruit into your meals
  • Experimenting with whole grains and nuts, which are great sources of healthy fats, protein and fiber
  • Seasoning your dishes with spices, lemon juice, and vinegar instead of salt
  • Broiling, microwaving, baking, roasting, steaming or grilling foods instead of frying

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