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the what to eat diabetes & what to cook cookbook to treat type 2 diabetes Editorial Consultant Amy Campbell, MS, RD, LDN, CDE the diabetes cookbook the diabetes cookbook Editorial Consultant Amy Campbell, MS, RD, LDN, CDE LONDON, NEW YORK, MELBOURNE, MUNICH, AND DELHI Photography William Shaw Project editor Robert Sharman Designer Katherine Raj Senior creative art editor Caroline de Souza Managing editor Dawn Henderson Managing art editors Christine Keilty, Marianne Markham Category publisher Mary-Clare Jerram Art director Peter Luff US editorial Rebecca Warren, Liza Kaplan, Nancy Ellwood Production editor Ben Marcus Production controller Poppy Newdick Creative technical support Sonia Charbonnier DK INDIA Designer Devika Dwarkadas Senior editor Saloni Talwar Production manager Pankaj Sharma Design manager Romi Chakraborty Important Every effort has been made to ensure that the information contained in this book is complete and accurate. However, neither the publisher nor the authors are engaged in rendering professional advice or services to the individual reader. Professional medical advice should be obtained on personal health matters. Neither the publisher nor the authors accept any legal responsibility for any personal injury or other damage or loss arising from the use or misuse of the information and advice in this book. First American Edition, 2010 Published in the United States by DK Publishing 375 Hudson Street New York, New York 10014 10 11 12 13 10 9 8 7 8 7 6 5 4 3 2 1 176801—August 2010 Copyright © 2010 Dorling Kindersley Limited All rights reserved Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of both the copyright owner and the above publisher of this book. Published in Great Britain by Dorling Kindersley Limited. A catalog record for this book is available from the Library of Congress. ISBN 978-0-7566-5139-8 DK books are available at special discounts when purchased in bulk for sales promotions, premiums, fund-raising, or educational use. For details, contact: DK Publishing Special Markets, 375 Hudson Street, New York, New York 10014 or [email protected]. Color reproduction by MDP Ltd Printed and bound in Singapore by TWP Discover more at www.dk.com CONTENTS Introduction 6 Meal planners 40 The recipes 52 Better breakfasts 54 Snacks and soups 64 Light lunches and salads 94 Simple dinners—vegetarian 152 Simple dinners—ﬁsh 202 Simple dinners—meat 240 Simple dinners—poultry 272 On the side 296 Desserts 312 Baking 332 Index 348 Acknowledgments 352 EATING WELL WITH TYPE 2 DIABETES Food plays a crucial role in determining our health, vitality, and well-being. Various foods we eat are broken down into glucose, which passes into the bloodstream. Our blood glucose level should not become too high or too low, so to regulate it, the pancreas produces insulin. If you have Type 2 diabetes, you’ll know that your pancreas isn’t producing enough insulin, or the insulin isn’t doing its job properly. (If you have Type 1 diabetes, your body isn’t making any insulin at all.) It is important for everyone to eat healthily, but when you have Type 2 diabetes, diet is even more relevant. Choosing the right foods will help you to manage your condition and reduce the risk of other health problems associated with diabetes. In one study, people with Type 2 diabetes were able to reduce their blood glucose levels by an average of 25 percent just by following a simple diet plan similar to Carrot and Ginger Soup (page 74) Summer Pudding (page 314) 6 INTRODUCTION the one we recommend. Although people often talk about healthy and unhealthy foods, there is no such thing as a good or a bad food: it is the balance of foods that you eat throughout the day that is important. HOW THIS BOOK CAN HELP The recipes in this book are designed to help you achieve a healthy, balanced diet that includes wholegrains, low-GI carbohydrates, lean protein, dietary ﬁber, low-fat dairy products, and plenty of vegetables and fruit. They are also lower in sodium, fat and sugar. All this equals a great diet, whether you have Type 2 diabetes or not. Where the book goes further is in providing “Guidelines per GUIDELINES PER SERVING serving” for each recipe (see right), which show you whether the dish is relatively high (3 dots), medium (2 dots) or low GI (1 dot) in GI, calories, saturated fat, and sodium—the four key CALORIES dietary areas to watch when you have Type 2 diabetes. For SATURATED FAT information on how to use these charts to balance your diet and ensure that you are eating appropriately, see page 53. SODIUM Chorizo, Chickpea, and Mango Salad (page 146) Fruit and Seed Soda Bread (page 340) EATING WELL WITH TYPE 2 DIABETES 7 YOUR FOUR HEALTH GOALS MANAGE YOUR BALANCE YOUR BLOOD WEIGHT GLUCOSE LEVELS 1 2 To give yourself the best Keeping blood glucose levels chance of controlling Type 2 within a healthy range is a diabetes, and avoiding some of vital part of managing the many health risks it can diabetes. If you have too expose you to, it is important much glucose in the blood that you are a healthy weight. People for long periods of time, it can damage who are overweight can improve their the vessels that supply blood to vital diabetes control, lower their blood organs such as the heart, kidneys, eyes, pressure, and reduce levels of fats in and nerves. The type and amount of the blood, including cholesterol, by carbohydrate you eat are the main losing weight. The two key factors in dietary factors that determine blood controlling your weight are a healthy glucose levels. Slow-release diet and regular exercise. This book will carbohydrates keep blood glucose help you adapt to a healthier diet, and on an even keel; carbohydrates that also allows you to monitor your calorie are digested rapidly cause unwelcome intake, so you can see how much energy surges in blood glucose levels. See you need to be using up through pages 16–17 for more about exercise. For more information on carbohydrates, and pages 18–19 for healthy weight loss, see pages 34–37. information on the glycemic index. 8 INTRODUCTION