Released December 5, 2008
JONESBORO, Ark. - Foods that are good for diabetics are good for everyone, says Debra DeRossitte, Craighead County extension agent for the University of Arkansas Division of Agriculture.
"Whether managing your own diabetes, or trying to accommodate a family member who will be visiting, you and your family can enjoy tasty remakes of holiday favorites," she said.
Diabetes in Arkansas has been at or about the national average for the past 10 years with an estimated 227,000 adults in Arkansas being diagnosed with the disease, according to the state Health Department.
Because diabetes is characterized by high levels of blood glucose, or blood sugar, eating less sugar may help control blood sugar levels. Because people with diabetes have an increased risk for heart disease, total fat, saturated fat and cholesterol should be limited. In addition, people with diabetes are at increased risk for hypertension and stroke. Excess sodium can increase the risk of developing these problems.
Common holiday recipes can be altered to reduce sugar, salt, fat and cholesterol, DeRossitte said.
"For example, a traditional casserole could taste just as good with fat-free or light sour cream, and the green beans could be steamed this year instead of being sautéed in butter," she said.
Turkey can be lighter too: "Select a lean variety of turkey breast, one that has not been pumped up with butter, sodium or other additives," DeRossitte said. "Check the label: If it says ‘self-basting,’ it’s high in fat and sodium. Pass it by."
Regardless of the poultry type, maximizing flavor is as easy as slipping spices and herbs underneath the skin right against the meat.
"This way you’ll get great flavor even after the skin is removed," she said.
Marinating overnight is the trick to a tender and moist turkey. Low-fat gravy can be made by cooling the broth and skimming the fat or using a can of low-fat chicken broth and then thickening with a mixture of cornstarch and cold water.
When considering side dishes, remember that less is more when it comes to cheeses and sauces.
"Try using herbs to reduce salt, and forgo the generous serving of salt," DeRossitte said. "Rice dishes, especially those made with brown rice, are nice alternatives to cornbread dressing."
When it comes to dessert, try using low-cal sweeteners alone or in combination with sugar to reduce the total amount of sugar.
"Sugar is important for volume, texture, moistness and browning in baked products, so it’s recommended that you use special recipes specifically designed for sugar substitutes when replacing sugar in baked foods such as cakes and cookies," she said.
There are plenty of ways to lower fat, sugar, and carbohydrate counts in your favorite foods.
"But the real key to diabetes management and healthy eating is portion control," DeRossitte said.
For more ideas about healthier holidays, contact your county extension office or visit http://www.uaex.edu. The Cooperative Extension Service is part of the University of Arkansas Division of Agriculture.
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http://www.uaex.edu/news/december2008/1205holidaydiabetics.htm
Contact: Lamar James, (501) 671-2187, ljames@uaex.edu
