Introduction

A diabetes diagnosis can be surprising and incredibly intimidating. If you or a loved one has just been diagnosed with diabetes, you may be feeling overwhelmed. You’re not alone! Many Americans are affected by diabetes, either directly or through friends and/or family members who have this chronic disease. In fact, according to the Centers for Disease Control and Prevention, an estimated 23.1 million Americans were living with a diagnosis of diabetes in 2015. The good news is that diabetes can be managed. There is a lot you can do to keep yourself healthy, including building a healthcare team, balancing the food you eat with exercise and diabetes medications (if prescribed), and taking care of your mental well-being.

When you have diabetes, you’re responsible for your own care. But you may be wondering where to begin. First things first: Learn everything you can about diabetes and the different aspects of diabetes care. Find reliable information about diabetes online or in self-care guides, ask questions at your next doctor’s appointment, or request a referral to a diabetes education program. Knowledge is power, so make sure you’re prepared with all the information you need.

You’ll also need to make some changes to what and how much you eat. This can be a big adjustment for most people, but good nutrition is essential to successful diabetes management. Understanding what, how much, and when to eat with diabetes can be challenging in the beginning, especially if you’re not familiar with diabetes nutrition. Fortunately, resources and experts — doctors, dietitians, and diabetes educators — are available to help you. By selecting this guide to diabetes cooking and meal planning, you’ve already taken your first step toward eating and living well with diabetes.

About This Book

Think of your diabetes diagnosis as an opportunity to live a healthier lifestyle. This book is the perfect guide to help you begin making healthier food choices and cooking delicious diabetes-friendly recipes at home. This book may have the word recipes in the title, but it’s so much more than your average cookbook. You find out about the best food choices for diabetes, the basics of diabetes nutrition, how to find a meal plan that works for you, and how to shop for and prepare healthier recipes.

This book primarily covers type 2 diabetes, but people with type 1 diabetes and gestational diabetes can also benefit from the tips and techniques in the pages ahead and enjoy these easy-to-prepare recipes. We hope this guide will become a trusted resource for you to turn to when you have questions about diabetes nutrition or are looking for a satisfying meal for any occasion.

Each easy-to-follow recipe in this book features a serving size and prep and cooking times so you know exactly what to expect before you begin cooking. Complete nutrition information is provided for each recipe as well, so you know exactly how a dish will fit into your meal plan. You’ll also find some tips in the recipe chapters that will make the cooking process even easier; some recipes include possible variations so you can put your own spin on them.

As you make the recipes, keep the following points in mind:

  • All herbs are fresh unless dried herbs are specified.
  • All temperatures are Fahrenheit.
  • Read through a recipe completely before you begin cooking to make sure you have all of the ingredients and equipment you need.
  • The tomato icon highlights vegetarian recipes in the Recipes in This Chapter section on the opening page of each chapter, as well as in the Recipes at a Glance.

The nutrition and meal planning information in this book is not intended to serve as a replacement for meeting with a dietitian or diabetes educator. Instead, think of it as a primer to prepare you for your appointment with a professional and a reference to help you make healthy food choices. Use this guide to discover the variety of meal-planning approaches that can work for people with diabetes and then meet with a dietitian or another diabetes care provider to discuss which option will work best for you.

Foolish Assumptions

If you’re reading this book, you probably have diabetes or are close to someone who does. Maybe you have just been diagnosed and need to figure out what to eat with diabetes. You may not have had a chance to meet with a dietitian or diabetes educator yet. Or perhaps you’re caring for a spouse, parent, or child who has diabetes and you want to get a better understanding of this disease and how to cook for them. You don’t need to be familiar with diabetes nutrition to benefit from this book. We cover the basics for you!

Maybe you already have an understanding of what to eat with diabetes but you’re interested in learning how to cook diabetes-friendly meals at home, or you’re looking for new dishes to spice up your meal plan. The recipes in this book are great for beginner and experienced cooks alike. And if you think you don’t have time to prepare healthy meals from scratch, think again. Some recipes take longer to prepare than others, but the recipes in this book were created for the busy person with diabetes. We understand that spending hours in the kitchen isn’t practical for everyone, but cooking at home can be a much healthier (and tastier) alternative to ordering takeout or relying on prepackaged meals. Whatever your schedule or skill level in the kitchen may be, you’ll find recipes in this book that are perfect for you!

Icons Used in This Book

You’ll find icons throughout this book that alert you to helpful information, facts to remember, and technical information that may help if you’re looking for a more advanced understanding of the topic.

tip The Tip icon marks important information that can save you time and energy as you’re planning, shopping for, and preparing diabetes-friendly meals.

remember When you see the Remember icon, it means the information is essential and you should be aware of it.

warning The Warning icon warns about potential problems that you may want to consider. It’s often used to alert you to how certain foods may impact your body or meal plan.

technicalstuff The Technical Stuff icon gives you technical information that may be helpful, but is not necessary, to your understanding of the topic at hand. You can skip over this information, if you want.

Beyond the Book

In addition to the book you’re reading right now, be sure to check out the free online Cheat Sheet for details on the best food choices for people with diabetes, tips for smart grocery shopping, and a list of ways to prepare before you start cooking. To get this Cheat Sheet, simply go to www.dummies.com and type Quick Diabetic Recipes For Dummies Cheat Sheet in the Search box.

Where to Go from Here

It’s time to get started planning and preparing incredible, healthy meals! Take a moment to read through the Table of Contents and explore all the topics that this book has to offer. Where you start is up to you. If managing diabetes is new for you, Chapter 1 provides a great overview of the best food choices for people with diabetes. Interested in the meal planning, carbohydrate counting, or portion control techniques? Turn to the chapters in Part 5 for an introduction to these topics. Looking for tips on shopping for healthy foods or stocking your pantry? Chapters 2 and 3 have you covered. The information in Parts 1, 4, and 5 can give you the knowledge you need to choose tasty and nutritious foods, understand how to manage your diabetes with your diet, and feel confident in the kitchen. If you’re using this book as a guide to meal planning with diabetes, remember to consult with a dietitian or another diabetes care expert to determine which meal-planning approach is right for you.

If you already have a good grasp on what to eat with diabetes, have a meal plan in place, or have some experience cooking at home, then grab an apron and dive right in to the recipe chapters! Find a recipe that sounds appealing to you and start cooking. If you’re looking for a hearty breakfast option, for example, check out the recipes in Chapter 4. Want to impress your friends with a fun and healthy appetizer for your next get-together? Jump ahead to Chapter 10. There’s a recipe in this book to fit every mood, palate, and occasion!

You don’t need to read this book from cover to cover or visit the chapters in any particular order to benefit from the information in this book. Instead, use it as a reference to get more information about the topics that are important to you and find recipes that suit your tastes and get you excited about eating well with diabetes.

Whether you’re just learning about diabetes or you’ve been successfully managing your diabetes for years, this book is your go-to reference for all your food-related diabetes questions. This collection of straightforward and delicious recipes is sure to become a favorite in your home. We hope you’ll return to it again and again throughout your journey with diabetes and that it brings some comfort and joy to your kitchen.