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  • Writer's pictureWayne Drury

Can Eating Be Flavorful with Type 2 Diabetes?

Photo Credit: 123RTF



One of the frustrations of having Type 2 Diabetes is finding what we can eat. 


The other day, trolling the Internet, I watched a video of some purported miracle cure for Type 2 Diabetes.  Amazing, snake oil salespeople still exist.  I digress from my point; one person spoke about how happy he was with the results of the miracle cure as he no longer had to eat bland food.  


That got me thinking about my journey to a better quality of life living with Type 2 Diabetes.  That journey, which includes finding what I can eat, has been challenging, but my food is not bland, and I have dropped my A1C from 7.8 to 5.8 without medications.


Here are some of the things I do to manage my diabetes to enjoy flavourful foods


First, it takes figuring out what one can eat that will not significantly impact glucose levels.  If you have yet to search that out, give us a shout at Damndiabetes, and we will gladly help you.  It is no good to think about how to make food flavourful if your eating spikes your blood sugar.  That needs to be fixed first.


The second is enjoying what you can eat.   Living with Type 2 diabetes does not mean you have to live with bland food.  I enjoy flavourful food with the best of them, and here are some ideas on how to add flavour to your meals without compromising your diabetes management:


Herbs and Spices: I have the basics in the kitchen.  But feel free to experiment with herbs and spices to add flavour without adding extra calories or carbohydrates.  Dried basil, cilantro, oregano, garlic and lemon pepper can all enhance the taste of your meals without significantly affecting blood sugar levels.


Healthy Fats:  Incorporate healthy fats like olive oil, avocado, nuts, and seeds into your meals. They not only add flavour but also help keep you feeling full and satisfied.


Citrus:   Lemon, lime, and orange zest or juice can add brightness and tanginess to dishes without added sugar. Use them to flavour meats, vegetables, salads, and even water.


Vinegar:  Balsamic vinegar, apple cider vinegar, and red wine vinegar can add depth and acidity to your meals. Use them in dressings or marinades, or drizzle them over roasted vegetables.


Low-sodium Broths and Stocks: Use low-sodium broths or stocks as a base for soups, stews, and sauces to add flavour without extra salt.


Roasting and Grilling:  Roasting or grilling vegetables and meats can enhance their natural flavours.  Experiment with different seasonings and marinades to add variety.


Fresh Ingredients:  Use fresh, high-quality ingredients whenever possible. Fresh herbs, vegetables, and fruits can add flavour to your meals.


Mindful Cooking Techniques:  Experiment with cooking techniques like caramelization, sautéing, and braising to develop rich flavours in your dishes.


Homemade Sauces and Dressings:  Make your own sauces and dressings using natural ingredients like tomatoes, herbs, garlic, and olive oil. This way, you can control the amount of sugar and other additives.


The End


You can try these things to make your meals exciting and flavourful.  The trick is to go as far as you want, and my saviours are my cast iron skillet and instant pot.  Try some of the things, some of the time, and soon you will see cooking for flavour is easy and can be very satisfying.  And don’t be hesitant to give us a shout-out at Damndiabetes if you have any questions or want some help.  


Please remember to check with your healthcare professional before changing your diet.


Best wishes from ......

Vancouver, Canada


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