If you have diabetes, you know healthy eating matters for managing blood sugar — and you may wonder whether that means giving up the foods you love and grew up with. For many people, food is a link to culture, handed down generation to generation. The good news: you can still enjoy favorite cultural foods and manage diabetes. See also diabetes meal planning.
Traditional ingredients that help
- Leafy greens, traditional in African American dishes ("soul food"): collard and mustard greens, kale and spinach can help manage blood sugar.
- Quinoa, now a popular "health food," is a staple in Latin America, where traditional dishes often use ancient grains. It is a great source of fiber with many benefits for people with diabetes.
- Beans, peas and lentils, found in cuisines worldwide — lima and navy beans in African American dishes, pinto and black beans in Hispanic and Latin dishes, lentils and chickpeas in Indian meals — provide protein and fiber, helping lower cholesterol and manage blood sugar.
Small swaps, same flavor
| Dish | Swap |
|---|---|
| Arroz con pollo (chicken and rice) | skinless chicken breast with brown rice or cauliflower rice, keeping the spices |
| Smothered greens | smoked, skinless turkey breast instead of high-sodium, high-fat meats — or no meat at all |
| Potato curry | lentils and cauliflower instead of potatoes — lentils are a healthier starchy vegetable, cauliflower adds texture |
| Fajita tacos | shrimp or chicken instead of beef, and corn tortillas instead of flour — usually fewer calories and carbs, and more fiber |
Talk with your health care team
Your meal plan should fit you. Talk with your health care team about your goals, your culture and your traditional foods — they can help you build a plan that is nutritious and culturally rich. You might discuss:
- your health-related values and beliefs;
- how culture shapes your eating habits;
- ways to involve your family in cooking diabetes-friendly meals;
- how to adjust favorite meals;
- the portion sizes right for you.
Changing how you eat can be hard at first, but having diabetes doesn't mean giving up who you are — small changes let you keep enjoying your favorite things.
Sources
Based on "Diabetes and Cultural Foods," Centers for Disease Control and Prevention; a work of the United States government in the public domain. The source's photograph is a stock picture and is not reproduced.
Licence: CC0 1.0 (public domain) · Adapted from www.cdc.gov
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