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Diabetes Cookbook For Dummies, 4th Edition

Book Description

Discover how to eat a well-balanced diabetic diet

Diabetes Cookbook For Dummies gives you everything you need to create healthy and diabetic-friendly meals. In this revised and updated edition, you'll discover how easy it is to manage diabetes through diet. With tons of new recipes—many of them vegetarian—and the latest information on diabetes testing, monitoring, and maintenance, this book will help guide you down a path to a healthier you.

With an anticipated price tag close to $3.4 billion annually by the year 2020, diabetes is one of the costliest health hazards in the U.S. If you're one of the 25.8 million Americans suffering from diabetes, this hands-on, friendly guide arms you with the most up-to-date nutritional information and shows you how to start cooking—and eating—your way to better health.

  • Offers 100+ new and revised diabetic recipes for every meal of the day

  • Features changes in fat, carbohydrate, and protein recommendations that parallel the meal plan recommendations of the American Diabetes Association

  • Covers how to make smart choices when eating out, shopping for food, and setting up a diabetic kitchen

  • Introduces ways to involve diabetic children in meal planning and preparation

  • If you're diabetic and want to learn how to make lifestyle changes that count, Diabetes Cookbook For Dummies shows you how the food you eat can help treat, prevent, and manage diabetes.

    Table of Contents

      1. Introduction
        1. About This Book
        2. Foolish Assumptions
        3. Icons Used in This Book
        4. Beyond the Book
        5. Where to Go from Here
      2. Part I: Flourishing with Diabetes
        1. Chapter 1: What It Means to Flourish with Diabetes
          1. Recognizing Diabetes
            1. Defining diabetes
            2. Categorizing diabetes
            3. Knowing the consequences of diabetes
            4. Recognizing you can manage diabetes
          2. Controlling Calories
          3. Moving and Resting
          4. Knowing the New Blood Pressure Limits
          5. Accounting for the Rest of Your Lifestyle
        2. Chapter 2: How What You Eat Affects Your Diabetes
          1. Switching to a Mediterranean Diet
          2. Adding Up Carbohydrates — Precursors of Glucose
            1. Determining the amount of carbohydrate: Does it matter?
            2. Considering the glycemic index
            3. Choosing sugar substitutes
          3. Eating Enough Protein (Preferably Not from Red Meat)
          4. Focusing on Fat and Using Statins
            1. Zeroing in on cholesterol
            2. Taking a look at other types of fat
            3. Curbing your fat intake
          5. Figuring Out Your Diet
            1. Goodbye Food Guide Pyramid, hello MyPlate
            2. Working with diabetic exchanges
            3. Counting carbohydrates
            4. Using a simple calculation
          6. Monitoring Your Micronutrients
          7. Recognizing the Importance of Timing of Food and Medication
        3. Chapter 3: Planning Meals for Your Weight Goal
          1. Figuring Out How Many Calories You Need
            1. Finding your ideal weight range
            2. Determining your caloric needs
          2. Losing Weight Rapidly at 1,200 Kilocalories
          3. Losing Weight More Slowly at 1,500 Kilocalories
          4. Maintaining Your Weight at 1,800 Kilocalories
          5. Checking Out Other Diets
            1. The low carbohydrate group
            2. The portion control group
            3. A diet that emphasizes weight training
            4. More extreme diets
        4. Chapter 4: Eating What You Like
          1. Staying True to Your Eating Plan
          2. Enjoying the Best of Ethnic Cuisines
            1. Valuing African-American food
            2. Appreciating Chinese food
            3. Welcoming French food
            4. Enjoying Italian food
            5. Feasting on Mexican food
            6. Savoring Thai food
            7. Relishing Latin American food
            8. Eating the rest of the world’s cuisine
          3. Stocking Up with the Right Ingredients
          4. Using the Right Tools
          5. Making Simple Modifications
          6. Taking Holiday Measures
        5. Chapter 5: How the Supermarket Can Help
          1. Going to the Market with a Plan
            1. The bakery
            2. Produce
            3. The dairy case
            4. The deli counter
            5. The fresh meat and fish counter
            6. Frozen foods and diet meals
            7. Canned and bottled foods
            8. The best choices for snacks
          2. Deciphering the Mysterious Food Label
          3. Making Good Choices
      3. Part II: Healthy Recipes That Taste Great
        1. Chapter 6: The Benefits of Breakfast
          1. Understanding Diabetic Breakfasts
            1. Figuring out which fruit is right for you
            2. Putting together protein-packed punches
          2. Starting with Whole-Grain Goodness
          3. Stocking Up on Baked Goods
          4. Enjoying Egg-ceptional Dishes
            1. Baking egg pies and quiches
            2. Trying your hand at omelets and frittatas
        2. Chapter 7: Hors d’Oeuvres and First Courses: Off to a Good Start
          1. Enjoying Simple Starters
          2. Savoring Salsas
            1. Stocking essentials for scrumptious salsas
            2. Adding citrus and other fruits to salsas
          3. Discovering Delicious Dips
            1. Whipping up dips with pantry staples
            2. Choosing healthy dippers
        3. Chapter 8: The Benefits of Soup
          1. Understanding Soup-Making Basics
          2. Serving Up Soups with Stocks and Other Essentials
            1. Watching out for salt in stock-based soups
            2. Keeping soup supplies in your pantry
            3. Modifying classic favorites with an international kick
          3. Creating Creamy Concoctions
          4. Choosing Chilled Soups
        4. Chapter 9: The Versatility of Salads
          1. Feasting on Great Salad Greens
            1. Picking fresh greens at the store
            2. Boning up on bagged salad blends
            3. Growing your own greens
            4. Creating sensational homemade dressings
          2. Going beyond Greens with Tomatoes
          3. Adding Fresh Fruit to Your Salad
          4. Enjoying Entree Salads
            1. Surveying simple seafood salads
            2. Punching up your salad with protein
        5. Chapter 10: Stocking Up on Grains and Legumes
          1. Relishing Rice and Other Grains
            1. Eating rice the right way
            2. Kicking it up with quinoa
          2. Preparing Perfect Pasta
          3. Letting Legumes into Your Diet
        6. Chapter 11: The Key Role of Vegetables
          1. Adding a New Twist to Old Favorites (and Not-So-Favorites)
            1. Including delicious extras
            2. Enhancing natural flavors with dry steaming
            3. Blanching vegetables for optimum taste and nutrition
          2. Using Vegetables in Place of Pasta
          3. Making the Most of Mushrooms
          4. Giving Veggies the Gourmet Treatment
          5. Expanding Your Meal Options with Vegetarian Entrees
        7. Chapter 12: Fish: Good Protein, Good Fat
          1. Identifying Good Reasons to Serve Seafood
          2. Preparing Fish in Healthy Ways
          3. Surveying Superior Shellfish
        8. Chapter 13: Poultry: Moist and Delicious
          1. Including Poultry in Your Diet
          2. Making the Best of Chicken Breasts
          3. Talking Turkey to Liven Up Your Meals
        9. Chapter 14: Eating Meat Occasionally
          1. Searing Meats for Culinary Success
          2. Understanding the Basics of Braising
          3. Grilling: Another Healthy Alternative
          4. Recommending Roasting
        10. Chapter 15: Snacking without Guilt
          1. Keeping Healthy Snacks at the Ready
            1. Mixing it up with whole grains
            2. Filling your freezer with treats
          2. Adding Dips and Sauces to Snacks
          3. Preparing Mini-Meals
            1. Choosing chicken
            2. Selecting seafood
            3. Picking pasta
        11. Chapter 16: Making Room for Dessert
          1. Finding a New Take on Fruit
          2. Juicing Your Way to Tasty and Healthy Treats
          3. Taking Advantage of Agave Nectar
          4. Choosing Chocolate for Dessert
            1. Mixing up some meringues
            2. Enjoying a coffee break
      4. Part III: Eating Healthy Away from Home
        1. Chapter 17: Making Eating Out a Nourishing Experience
          1. Preparing for Restaurant Dining
          2. Starting the Meal
          3. Checking Out the Menu
          4. Planning at Each Meal and in Specific Kinds of Restaurants
            1. Breakfast
            2. Appetizers, salads, and soups
            3. Vegetarian food
            4. Seafood
            5. Chinese food
            6. French food
            7. Indian food
            8. Italian food
            9. Mexican food
            10. Thai food
          5. Taking Pleasure in Your Food
          6. Concluding with Dessert
        2. Chapter 18: Fast Food on Your Itinerary
          1. Touring the Fast-Food Landscape
          2. Driving along the Atlantic Coast of Florida
          3. Georgia, Down the West Side of the State
          4. Maryland: Baltimore and Annapolis
          5. Along the Santa Fe Trail
          6. Southern California along the Pacific Coast Highway
      5. Part IV: The Part of Tens
        1. Chapter 19: Ten (Or So) Simple Steps to Change Your Eating Habits
          1. Enjoying a Good Breakfast
          2. Limiting Quantities and Making Substitutions
          3. Eating Every Meal
          4. Setting Specific Goals
          5. Drinking Water throughout the Day
          6. Reinforcing Your Behavior Change
          7. Removing the Attached Fat
          8. Leaving Out the Salt
          9. Tracking Food with a Diary
          10. Cooking by the B’s
        2. Chapter 20: Ten Simple Steps to Adopting a Mediterranean Diet
          1. Giving Up Salt in Favor of Herbs and Spices
          2. Switching to Whole Grains
          3. Enjoying Fish or Poultry rather than Meat
          4. Switching to Olive Oil in Place of Animal Fat or Butter
          5. Avoiding Highly Processed and Fast Foods
          6. Consuming Vegetables throughout the Day
          7. Avoiding High-Fat Dairy Products and Added Fat in Recipes
          8. Snacking on Dried Fruit or Unsalted Nuts
          9. Sipping a Little Wine and a Lot of Water
          10. Filling Up on Legumes
        3. Chapter 21: Ten Keys to a Normal Blood Glucose
          1. Knowing Your Blood Glucose
          2. Using Exercise to Control Your Glucose
          3. Taking Your Medications
          4. Seeking Immediate Help for Foot Problems
          5. Brushing Off Dental Problems
          6. Maintaining a Positive Attitude
          7. Planning for the Unexpected
          8. Becoming Aware of New Developments
          9. Utilizing the Experts
          10. Avoiding What Doesn’t Work
        4. Chapter 22: Ten Strategies for Teaching Kids Healthy Eating Habits
          1. Starting Early
          2. Letting Children Pick
          3. Involving Children in Food Preparation
          4. Keeping Problem Foods Out of Sight and Good Foods in Easy View
          5. Growing a Garden
          6. Finding Vegetable Recipes They Like
          7. Stir-Frying
          8. Using a Dip
          9. Knowing the Right Sized Portion
          10. Giving Fruit Juice
      6. Part V: Appendixes
        1. Appendix A: Restaurant Descriptions
          1. Restaurant Descriptions
            1. AltaMare Restaurant
            2. Barbetta
            3. Candle 79, Candle Cafe East, and Candle Cafe West
            4. Cetrella
            5. David Burke Townhouse
            6. Hangawi
            7. Kanella
            8. The Lark
            9. Millennium
            10. The Olive and Grape
            11. Paley’s Place
            12. Poggio
            13. Rathbun’s
            14. Revival Bar and Kitchen and Venus Restaurant
            15. Sublime
            16. Suze Restaurant
            17. Tante Marie’s Cooking School
          2. A City-by-City Restaurant Travel Guide
            1. Atlanta
            2. Dallas
            3. Miami–Fort Lauderdale
            4. New York City
            5. Philadelphia
            6. Portland, Oregon
            7. San Francisco Bay Area
            8. Seattle
            9. West Bloomfield, Michigan
        2. Appendix B: Glossary of Key Cooking Terms
        3. Appendix C: Conversion Guide
          1. Conversions
          2. Sugar Substitutes
        4. Appendix D: Other Recipe Sources for People with Diabetes
          1. Cookbooks for People with Diabetes
          2. Food and Recipe Websites for People with Diabetes
      7. About the Authors
      8. Cheat Sheet
      9. Supplemental Images