INTRODUCTION
Here at America’s Test Kitchen, we develop recipes for books focusing on many dietary needs: gluten-free, paleo, vegetarian, vegan, the Mediterranean diet, and more. Our approach has been to thoroughly research the tenets underlying these diets from a nutritional, scientific, and recipe development perspective. For The Complete Diabetes Cookbook, our mission is no different, although perhaps more urgent since more than 30 million Americans suffer with diabetes today. This number continues to climb as the obesity crisis is the prime contributor to the disease. We created this cookbook because we believe that we can make a difference: We believe that a large and varied collection of recipes, all thoughtfully developed and meticulously tested to fit a diabetic diet, will help people forge a path to health, especially if the recipes are accessible and the food tastes great. We also wanted dishes that the entire family, including those without diabetes, would happily eat. We want those who need this book to enjoy their food as much as anyone else, to feel satisfied, and to be able to eat their favorites, including pasta and the occasional dessert.
Since we are cooks first and foremost and not medical professionals, we worked closely with Dr. Dariush Mozaffarian, a world-renowned nutrition scientist, cardiologist, and professor at the Friedman School of Nutrition Science and Policy at Tufts University, and Alicia Romano, a registered dietitian at the Frances Stern Nutrition Center at Tufts Medical Center. The two developed a set of very specific parameters for our test cooks to follow as they developed recipes that limit refined carbohydrates, empty calories, sugar, and unhealthy fat. At the end of every recipe you will find full nutritional information, including the tally of Total Carbohydrate Choices (for those who follow that plan). No diet is one-size-fits-all, which is why anyone using this book will have to mix and match the recipes to fit their very specific needs. We think our great-tasting diabetes-friendly recipes present a healthy way to cook and eat that would truly benefit anyone, whether they have diabetes or not. The recipes are engineered to be controlled in refined carbohydrates (refined starch, added sugar); low in saturated fat and sodium; and high in fiber and heart-healthy whole grains, vegetables, beans, nuts, and fruits. Managing refined carbohydrate intake is obviously an important part of a diabetic diet, so we kept starch and sugars in balance with fiber and healthful ingredients (though it is up to the individual to monitor meals appropriately to avoid unwanted spikes in blood sugar). Want to eat pasta for dinner or possibly indulge in a dessert afterwards? You can easily plan your meals to keep your recommended intake of refined carbs and calories on track and your blood sugar in check.
DIABETES: AN OVERVIEW
When you have diabetes, the food you eat cannot be used normally for energy because your body is not making enough insulin, or because the insulin you make is not used properly by your body. Insulin is the hormone made in the pancreas that responds to rising levels of blood glucose—a key component of starch and sugar. When starch and sugar are eaten, they are broken down into their components, in particular glucose, a main source of the body’s energy. Within minutes of eating refined carbohydrates, glucose enters the bloodstream. In people with diabetes, lack of available insulin or inadequately functioning insulin does not allow the glucose to enter the cells. The result: Glucose is trapped in the bloodstream, leading to abnormally high levels. High glucose levels are just the tip of the iceberg; the most common form of diabetes is also linked to high blood pressure, harmful blood cholesterol levels, chronic inflammation, and more—all risk factors for poor health. And all of these risk factors can be improved by healthier eating.
TYPE 1 VERSUS TYPE 2
There are two different forms of diabetes. Type 1 diabetes, most often diagnosed in childhood, occurs in 5 to 10 percent of people with diabetes and is characterized by the body making little or no insulin on its own. People with type 1 diabetes rely on insulin injections for management and often are not overweight. Type 1 diabetes is caused by the body’s own immune system attacking the pancreas (the home of insulin production). The causes of this auto-immunity are not clearly defined, and appear to be influenced by both genetics and environmental factors.
Type 2 diabetes is much more common, affecting 90 to 95 percent of all people with diabetes; it is characterized by insulin that does not function properly in the body. There is a strong link between excess body fat and the risk of developing type 2 diabetes, as excess fat, especially in the abdominal area, is associated with insulin resistance. In fact, three out of every four individuals with diabetes are at least overweight and nearly half of them are obese. An important part of the diabetic diet focuses on healthier eating and reducing refined carbohydrates and empty calories to promote weight management.
EATING WELL IS KEY
A cornerstone to managing type 2 diabetes is eating a healthy diet. Learning how to eat well is essential and includes an understanding of the foods that help with weight management, affect blood sugar level and/or keep blood sugars at a steady level, and improve other diabetes-related health problems with an emphasis on heart-healthy eating. There is no one-size-fits all eating pattern for people with diabetes, therefore individualized nutritional education and counseling with a registered dietitian or certified diabetes educator is recommended. A personalized plan should promote and support healthful eating patterns and emphasize a wide variety of nutrient-dense foods in appropriate portion sizes, while maintaining the pleasure of eating. Our serving sizes are carefully calculated to be sensible portions that emphasize quality over quantity.
THE ROLE OF CARBOHYDRATES
Refined carbohydrates are the body’s quickest form of energy and have the most immediate effect on glucose levels in people with diabetes. Monitoring total carbohydrate intake (quantity) in addition to type of carbohydrate intake (quality) have both been recommended as key strategies for glycemic control. In our recipes we chose carbohydrates from minimally processed, higher-fiber, nutrient-rich food sources such as whole grains, beans, seeds, and fruits and also dairy, rather than those from more highly processed sources containing excess refined starch, added sugar, and additives such as salt.
Because both quality and quantity of carbohydrates appear to be important, the ideal amount of carbohydrates you eat each day and at each meal can be established with the help of your dietitian or certified diabetes educator. Let’s refer to this amount of carbohydrates as your “carbohydrate bank.” One aim could be to budget your carbohydrate bank evenly throughout the day between meals and snacks. To help you budget your carbohydrate bank using the recipes in this book, we include grams of Total Carbs as well as Total Carbohydrate Choices for each recipe. These conversions were used to establish carbohydrate choices:
|
CARBOHYDRATE CHOICES |
CARBOHYDRATE GRAMS |
|
<0.5 |
<5g |
|
0.5 |
6–10g |
|
1 |
11–20g |
|
1.5 |
21–25g |
|
2 |
26–35g |
|
2.5 |
36–40g |
|
3 |
41–50g |
Note: 1 Carbohydrate Choice or serving = 15g carbohydrates
CARBOHYDRATE QUALITY: FIBER IS USEFUL
Carbohydrate quality can be influenced by several different factors, making it difficult to define simply. Such factors include, for example, the extent of processing, the fiber content, the amount of starch and sugar, the rapidity of digestion (glycemic response), the whole grain content, and the form (solid or liquid). In developing our recipes we focused on two reasonable rules of thumb: to emphasize minimally processed, fiber-rich, nutrient-rich foods; and to balance the overall content of carbohydrate versus fiber (i.e., refined starch and sugar versus more healthful components).
Fiber is an important part of the diabetic diet. It is an indigestible carbohydrate that improves satiety, slows down digestion, and nurtures healthy gut bacteria, which together can help lower blood sugar, improve bowel function, and lower blood pressure and blood cholesterol. People with diabetes are encouraged to consume at least the amount of fiber recommended to the general public, between 25 to 38 grams per day. High-fiber foods included in this book’s recipes are nuts and seeds, berries, whole grains such as brown rice and wheat berries, dried beans and lentils, and vegetables such as artichokes, cauliflower, onions, and sweet potatoes. We made sure that there was meaningful fiber in our recipes, even in the dessert treats.
As a basic rule, look for at least a 10:1 carb to fiber ratio when you are evaluating a food, whether through nutrition labels at the grocery store or the nutrition information given in a recipe. Using the 10:1 carbohydrate to fiber rule is a useful and relatively simple tool for quickly identifying whether a packaged food or a given recipe is delivering on the nutritional front. This ratio simply means that for every 10 grams of carbohydrate there should be at least 1 gram of fiber; the tighter this ratio (i.e., 5:1) the better. This tool can also be used throughout the book when choosing to incorporate some of the carb-based side dishes into a meal. So if a recipe or product is falling short on the fiber scale, it’s important to add a source of fiber, such as fresh fruit or non-starchy vegetables (such as broccoli, spinach, or tomatoes), to aid in delayed digestion and improved glycemic control.
LIMITING REFINED STARCH AND SUGAR
When digested, all starches and sugars are broken down into simpler forms, such as glucose and fructose. Foods that contain carbohydrates contain these compounds in different forms whether they are naturally occurring, such as sugar found in milk products (lactose) and fruits (fructose), or added to the food. Refined starches and added sugars are the most problematic for diabetics. Refined starches can include white bread, white rice, crackers, most breakfast cereals, and foods made with cornstarch and potato starch. Added sugars can include anything from cane sugar, beet sugar, and brown sugar to honey, agave, maple syrup, and corn syrup. Generally speaking, when refined starch and sugar are added to foods and drinks, they add rapidly digested calories without adding nutrition, which may contribute to weight gain, high cholesterol, and other risk factors for developing heart disease. Additionally, refined starches and added simple sugars tend to be digested quickly and impact blood glucose levels more abruptly. Added sugar should be limited to less than 10 percent of total calories daily (that’s around 200 calories on a 2000-calorie diet). Because there is no accepted limit on refined starches, we aimed to use as little as possible; thus, throughout this book, we limit refined starch and added sugars. In recipes where their use is inevitable, such as desserts or baked goods, the amounts are vastly reduced, and also balanced whenever possible with healthful ingredients.
If incorporating a sweet treat in your diet, account for it in your daily carb bank and combine it with foods from other food groups to aid in delaying digestion and the glycemic response. For example, if you have a total of 60 grams of carbohydrates (4 Total Carb Choices) budgeted for your dinner meal, and you want a dessert with 30 grams of carbohydrates (2 Carb Choices), you can account for it by removing 30 grams of carbohydrates (2 Carb Choices) from the starches in your dinner meal. You should then aim to fill your plate with protein and non-starchy vegetables (higher in fiber and nutrients) plus the remaining 30 grams of carbohydrates (2 Carb Choices) from high-fiber sources. Dessert should be eaten as part of your meal (instead of on its own) to aid in delayed digestion and improved glucose tolerance at that meal. Remember, sweets are labeled as “treats” for a reason and should be reserved for a special occasion and not as part of a regular diabetic diet.
THE BENEFITS OF BALANCE
The most optimal glycemic control is achieved when smaller amounts of less-processed, fiber-rich carbohydrates are eaten in combination with lean protein and healthy fats. That is why throughout the book you will find many complete meals or dishes re-engineered to include the right balance of fiber, protein, and healthy fats. The recipes in the pasta chapter are a good example of how we achieve this balance: We use only fiber-rich 100 percent whole-wheat pasta, limit the amount of pasta per serving, and incorporate an abundance of non-starchy vegetables, beans, lean proteins, and/or healthy fats into all our pasta recipes.
THE ROLE OF PROTEIN
Protein plays an important role in the diabetic diet by improving satiety and slowing down digestion, which can help lower blood sugars after a meal. There is no “ideal” amount of protein for optimal glycemic control; however, we aimed to include healthier, protein-rich foods in our recipes. These include skinless poultry, fish, leaner red meat, eggs, nuts, and tofu.
Lean protein promotes a lower saturated fat intake and leaner calorie intake, while fatty fish such as salmon improve intake of omega-3 fatty acids. Some foods are considered proteins, such as milk, plain yogurt, and beans, as they contain both protein and about 1 Carb Choice (15g) per serving.
FAT IS NO LONGER THE ENEMY, JUST CHOOSE WISELY
Recent research indicates that a low-fat diet is not necessary for people with diabetes or anyone else—as long as the right type of fat is consumed. This means that fats in a diabetic diet should come from healthy foods rich in unsaturated fats, with an emphasis on monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids, as these may benefit glycemic control and limit cardiovascular risk factors.
There should be much more unsaturated fat than saturated fat in a food or meal, so people with diabetes should actively seek out foods rich in healthy unsaturated fats. And dairy is not as bad as people think since it contains both protein and carbs and may also benefit diabetic control in other ways due to probiotics (yogurt) and fermentation (cheese).
Foods rich in unsaturated fats should replace foods high in saturated fats and refined carbohydrates, which are known to have negative effects on cholesterol levels and weight. Throughout the recipes in the book, we restrict the use of foods such as butter, processed meats, and high-fat cuts of red meat. Priority is placed on the liberal use of unsaturated fats from a number of sources, including nuts and seeds, avocados, extra-virgin olive oil, canola oil, and fatty fish like salmon.
GETTING SODIUM UNDER CONTROL
Given the high risk of hypertension and cardiovascular disease associated with type 2 diabetes, we were very mindful of the sodium content in our recipes, especially for well-known sodium offenders like soups and grains. The average American takes in over 3400mg of sodium per day, far exceeding the 2300mg per day recommended for the general public. (Note: 2300mg of sodium is the equivalent to about 1 teaspoon of salt.)
In order to meet the sodium guidelines for the recipes across the book, we employed a few tactics when developing the recipes. First, we didn’t season meat or fish before cooking. We also used the smallest amount of salt we deemed necessary to add flavor during the cooking process and did not season to taste at the end. And since salt acts as a flavor enhancer, we found other ways to make up for not using it. These included boosting flavor with aromatics (like garlic and herbs), Dijon mustard, high-quality olive oil with more robust flavor, and bold seasonings like za’atar, curry, and turmeric; adding lemon or orange zest or citrus juice or other acid at the end to brighten the dish; and relying on techniques like deeply browning vegetables, tomato paste, and meat to add layers of flavor. We also call for no-salt-added store-bought products like broth, beans, and canned tomatoes (see the Kitchen section on this page–this page).
PUTTING THE GUIDELINES INTO PRACTICE: BUILDING A COMPLETE MEAL
THE PLATE METHOD
With all the information about what you can eat, how do you put it all together into a healthy and great-tasting diabetic meal? The Plate Method is a valuable tool for proper meal planning. It encourages a large serving (half the plate) of fiber-rich healthy foods—like non-starchy vegetables, beans, nuts and seeds, and fruits—in combination with healthy, protein-rich foods (one quarter of the plate) and higher-fiber starches or grains (one quarter of the plate), as well as heart-healthy unsaturated fats. Milk, yogurt, and cheese can also make their way onto the plate based on your individualized meal plan. As you work through the recipes, you will notice that not all recipes will fill all sections of the plate; the Plate Method is a great tool to use to help fill in and balance out a complete meal.
THE BREAKFAST EQUATION
Breakfast can be approached in a similar way when it comes to meal balance, often with different choices of specific foods than at other meals. For a more traditional American breakfast, the breakfast equation should include healthy protein-rich foods paired with portion-controlled high-fiber starches/grains and a serving of fruit and/or nuts. This model can also be used to balance out recipes in the book that lack all parts of the equation. For example, for a carb-only breakfast recipe, adding a high-protein food such as Scrambled Eggs or Homemade Turkey Breakfast Sausage or 6 ounces plain Greek-style yogurt and one serving of fruit can help you balance this meal to aid in glycemic control and general health.
THE PLATE METHOD
½ PLATE OF NON-STARCHY VEGETABLES, BEANS, NUTS AND SEEDS, AND FRUITS
Fill half of your plate with a liberal amount of minimally processed, higher-fiber, nutrient-rich foods like non-starchy vegetables (such as broccoli, spinach, tomatoes, and salad greens); nuts and seeds; and berries and other fruits.
¼ PLATE OF PROTEIN
Fill one quarter of your plate with heart-healthy protein such as skinless chicken breast, ground turkey, or salmon. Flank steak is also reasonable a few times per week. Our portion sizes are 6 ounces for fish and shellfish, 3–6 ounces for poultry, and 4 ounces for meat.
¼ PLATE OF STARCH
Fill about one quarter of your plate with whole grains like barley or starchier vegetables such as potatoes or corn. This portion may vary according to your individual meal plan.
MEAL PLANNING
When using this book, people with diabetes may find it useful to keep their whole day in mind. These sample menus show how to compose a meal, with choices for breakfast, lunch, and dinner, indicating how such foods might fit into the total quality diet over a whole day.
| MENUS | TOTALS PER MEAL |
| Cal 230 • Total Fat 7g • Sat Fat 2g • Chol 45mg Sodium 480mg • Total Carbs 21g • Fiber 2g • Total Sugar 9g Added Sugar 5g • Protein 20g • Total Carbohydrate Choices 1.5 |
|
| Cal 490 • Total Fat 26g • Sat Fat 7g • Chol 390mg Sodium 450mg • Total Carbs 45g • Fiber 7g • Total Sugar 25g Added Sugar 0g • Protein 24g • Total Carbohydrate Choices 3 |
|
| Cal 410 • Total Fat 24g • Sat Fat 10g • Chol 470mg Sodium 580mg • Total Carbs 25g • Fiber 3g • Total Sugar 3g Added Sugar 0g • Protein 23g • Total Carbohydrate Choices 1.5 |
|
| Cal 480 • Total Fat 29g • Sat Fat 4g • Chol 10mg Sodium 130mg • Total Carbs 39g • Fiber 11g • Total Sugar 24g Added Sugar 0g • Protein 22g • Total Carbohydrate Choices 2.5 |
|
| MENUS | TOTALS PER MEAL |
| Cal 400 • Total Fat 20g • Sat Fat 3g • Chol 90mg Sodium 580mg • Total Carbs 22g • Fiber 6g • Total Sugar 12g Added Sugar 0g • Protein 32g • Total Carbohydrate Choices 1.5 |
|
| Cal 410 • Total Fat 20g • Sat Fat 2.5g • Chol 5mg Sodium 460mg • Total Carbs 53g • Fiber 13g • Total Sugar 8g Added Sugar 0g • Protein 12g • Total Carbohydrate Choices 3.5 |
|
| Cal 420 • Total Fat 22g • Sat Fat 4g • Chol 30mg Sodium 420mg • Total Carbs 34g • Fiber 5g • Total Sugar 5g Added Sugar 0g • Protein 22g • Total Carbohydrate Choices 2 |
|
| MENUS | TOTALS PER MEAL |
| Cal 490 • Total Fat 27g • Sat Fat 10g • Chol 60mg Sodium 740mg • Total Carbs 41g • Fiber 7g • Total Sugar 11g Added Sugar 0g • Protein 26g • Total Carbohydrate Choices 3 |
|
| Cal 580 • Total Fat 22g • Sat Fat 3.5g • Chol 160mg Sodium 530mg • Total Carbs 47g • Fiber 11g • Total Sugar 3g Added Sugar 0g • Protein 49g • Total Carbohydrate Choices 3 |
|
| Cal 530 • Total Fat 27g • Sat Fat 5g • Chol 90mg Sodium 600mg • Total Carbs 39g • Fiber 7g • Total Sugar 19g Added Sugar 8g • Protein 35g • Total Carbohydrate Choices 2.5 |
|
| Cal 510 • Total Fat 27g • Sat Fat 7g • Chol 115mg Sodium 600mg • Total Carbs 39g • Fiber 7g • Total Sugar 20g Added Sugar 0g • Protein 33g • Total Carbohydrate Choices 2.5 |
|
| Cal 420 • Total Fat 14g • Sat Fat 3.5g • Chol 75mg Sodium 420mg • Total Carbs 41g • Fiber 7g • Total Sugar 2g Added Sugar 0g • Protein 33g • Total Carbohydrate Choices 3 |
|
| Cal 450 • Total Fat 28g • Sat Fat 4g • Chol 50mg Sodium 610mg • Total Carbs 28g • Fiber 6g • Total Sugar 3g Added Sugar 0g • Protein 22g • Total Carbohydrate Choices 2 |
|
| Cal 470 • Total Fat 25g • Sat Fat 5g • Chol 115mg Sodium 600mg • Total Carbs 40g • Fiber 6g • Total Sugar 8g Added Sugar 0g • Protein 22g • Total Carbohydrate Choices 2.5 |
|
STOCKING A DIABETES-FRIENDLY KITCHEN
We use a lot of familiar ingredients in our recipes, but reach for their lower salt and sometimes lower-fat versions in order to meet our nutritional guidelines. That means using no-salt-added or unsalted store-bought products like broth, beans, and tomatoes and some low-fat dairy products (milk, yogurt, and sour cream). To increase the amount of protein and fiber while keeping empty calories in check, we call for 100 percent whole-wheat bread and pasta, more white than red meats, and more whole grains and non-starchy vegetables.
NO-SALT-ADDED PRODUCTS
The convenience of buying commercial items at the supermarket can’t be beat; but that convenience can come with a high-sodium price tag. That’s why we call for no-salt-added canned ingredients in the recipes in this book.
UNSALTED CHICKEN BROTH Unsalted means that no salt was added during processing. Even so, unsalted broth still contains sodium. Our winning unsalted broth is Swanson Unsalted Chicken Stock, which has subtle but distinct chicken flavor.
UNSALTED VEGETABLE BROTH Double-check the nutrition label since unsalted vegetable broths still have quite a bit of naturally occurring sodium. Look for a broth that lists vegetable content first on the ingredient list. We used Edward & Sons Low Sodium Not-Chick’n Bouillon Cubes when testing our recipes.
NO-SALT-ADDED CANNED BEANS (chickpeas, black beans, cannellini beans, pinto beans, etc.) Beans are a great source of fiber. Canned beans are made by pressure-cooking dried beans directly in the can with water, salt, and preservatives. That is why it’s important to use canned beans that were processed without any added salt. We had good luck using canned beans from Eden Organics.
NO-SALT-ADDED CANNED TOMATOES Canned tomatoes are processed at the height of freshness so they deliver better flavor than off-season fresh tomatoes. We call for no-salt-added diced, crushed, and whole peeled tomatoes as well as tomato paste. We used Hunt’s brand no-salt-added tomato products when testing the recipes.
NATURAL PEANUT BUTTER Peanut butter (and other nut butters) is a convenient source of both protein and healthy fats. Be sure to look for nut butters with no salt or sugar added. We used Teddie Smooth Unsalted All Natural Peanut Butter to develop the recipes for this book.
FLAVOR BOOSTERS
We aimed to limit our use of salt in the recipes in the book. Since salt is a flavor enhancer, we found creative ways to replace it. In addition to creating flavor with aromatics like garlic, ginger, and fresh herbs and acidic ingredients like citrus and vinegar, we employed bolder-flavored spices and seasonings.
BOLD SPICES We reach into the spice rack for high-performance spices like bay leaves, cumin, curry, cayenne, smoked paprika, and za’atar.
SUPER-FLAVORFUL SEASONINGS We use very small amounts of high-test ingredients like these to help build great flavor: Dijon mustard, capers, low-sodium soy sauce, and sun-dried tomatoes.
HEART-HEALTHY OILS
Plant-based oils are rich in either mono- or polyunsaturated fats (or both) and are a good choice for a diabetic diet. Cold-pressed or expeller-pressed oils are more nutritious because they retain more of their antioxidants but they spoil more quickly and have lower smoking points.
EXTRA-VIRGIN OLIVE OIL Extra-virgin olive oil is high in healthy fats (monounsaturated fatty acids) as well as antioxidants. Studies have shown that people who regularly include olive oil in their diet have reduced rates of diabetes. Our winning supermarket EVOO is California Olive Ranch Everyday Extra Virgin Olive Oil.
CANOLA OIL This vegetable oil has become a kitchen standard. It comes from rapeseed plants that have been bred to have a neutral taste and are a good source of plant omega-3s.
MAYONNAISE Full-fat mayo is actually loaded with healthy fats; it has the same ratio of unsaturated to saturated fats as avocado. Our winner is Blue Plate Mayonnaise.
LIGHT COCONUT MILK We use light coconut milk when developing our recipes because it has less saturated fat than full-fat coconut milk. The light version still adds plenty of rich flavor and body. We like using Thai Kitchen Lite Coconut Milk in the test kitchen.
WHOLE GRAINS
Whole grains are often less processed and contain both bran and germ. This means that they contain more fiber and nutrients and so are a healthier choice than their white counterparts (for more information, see this page).
BROWN RICE Brown rice is whole-grain, gluten-free, and inexpensive. It is less processed than white rice so it has more fiber, although it still can be digested rapidly and should be eaten in moderation. We only use brown rice in the book. Our winning brand is Lundberg Organic Brown Long Grain Rice.
BULGUR Bulgur is a highly nutritious grain made from partially cooked wheat berries that are dried and only partially stripped of their outer bran layer.
FARRO Farro is hulled whole-wheat kernels.
WHEAT BERRIES Wheat berries are whole, unprocessed kernels of wheat. They are an excellent source of nutrition because none of the grain has been removed.
100 PERCENT WHOLE-WHEAT BREAD AND PASTA
Because it includes the bran and germ, whole-wheat flour contains proteins, fats, fiber, vitamins, and minerals that refined white flour lacks.
100 PERCENT WHOLE-WHEAT BREAD Whole-wheat bread has a flavor and nutrient profile more complex than that of white bread. Our winner is Arnold Whole Grains 100% Whole Wheat Bread.
100 PERCENT WHOLE-WHEAT PASTA Made from 100-percent whole durum wheat, whole-wheat pasta has more protein and fiber than the best white pastas. Our winner is Bionaturae Organic 100% Whole Wheat Spaghetti.
DAIRY PRODUCTS
Dairy products are a great way to get high-quality protein into a recipe.
LOW-FAT MILK, YOGURT, AND SOUR CREAM We use low-fat versions of these to help us keep within our nutritional guidelines for saturated fat.
FULL-FAT CHEESES, COTTAGE CHEESE, CREAM CHEESE, AND RICOTTA CHEESE We use the full-fat versions of these because we like their flavor better. Most hard cheeses are also fermented, and cheeses and other fermented foods are also increasingly linked to lower risk of diabetes.
