5 Cookbooks Every Diabetic Should Check Out

Food, insulin, and blood glucose levels are intricately intertwined in the body. But you don’t have to be a rocket scientist to know that healthy foods will benefit any individual living with diabetes.

Which foods are healthiest for diabetics? How can you make diabetic-friendly meals and stay within your budget? Look to these five diabetic cookbooks to find a wealth of information on diabetes and the recipes you need to keep your blood sugar under control.

The Glycemic-Load Diet: A Powerful New Program for Losing Weight and Reversing Insulin Resistance

Author: Dr. Rob Thompson The Glycemic-Load Diet

If you’re a diabetic, you’ve probably heard about the glycemic index. Essentially, every food with carbohydrates is assigned a number based on how much it raises blood glucose levels. In general, foods with lower numbers are healthier than food with higher numbers. However, as Dr. Rob Thompson points out in this book, there are some flaws in this methodology.

Dr. Thompson uses his book to explain a new concept: glycemic load. He outlines the importance of serving sizes and details how diabetics can use the principles of glycemic load to lose weight. His recipes promote eating whole foods that are quality sources of nutrition: meats, cheeses, vegetables, fruits, and the like.

Betty Crocker’s Diabetes Cookbook: Everyday Meals, Easy as 1-2-3

Authors: Dr. Richard M. Bergenstal, Diane Reader, and Maureen DoranBetty Crocker's Diabetes Cookbook

Coming from the queen bee of cookbooks, this one contains 140 recipes and includes the nutritional breakdown of every dish. The editors have even created a seven-day meal plan using recipes from the cookbook. The recipes are divided into eight sections, featuring everything from breakfast to dessert.

This cookbook also serves as an educational tool. The beginning pages outline the main aspects of diabetes and provide a Q & A page with answers from a dietician. There is also a helpful carbohydrate chart and a glossary of commonly used diabetic terms.

The Blood Sugar Solution Cookbook: More than 175 Ultra-Tasty Recipes for Total Health and Weight Loss

Author: Dr. Mark HymanThe Blood Sugar Solution Cookbook

Dr. Mark Hyman is physician and well-respected author who has had seven books hit the #1-spot on the New York Times best sellers list. He’s a strong advocate of functional medicine—a patient-centered, whole-body treatment approach that focuses on the underlying causes of diseases.

In this cookbook, Dr. Hyman focuses on using proper nutrition to reverse diabetes and obesity. Before he lists any recipes, he encourages readers to take a series of quizzes to gauge the severity of their condition. He also provides guidelines for stocking the kitchen and shopping at the grocery store.

Finally, on to the recipes! Dr. Hyman doesn’t use any convenience foods, but instead focuses on a variety of real foods. These recipes are far from traditional “meat and potatoes” meals and many of the recipes take dedicated preparation, but the results are well worth it.

Biggest Book of Diabetic Recipes: More than 350 Great-Tasting Recipes for Living Well with Diabetes

Author: Better Homes & Gardens Editors Biggest Book of Diabetic Recipes

This diabetic cookbook is easy, straightforward, and a great option for beginners. The recipes utilize ingredients that are easy to find at any grocery store. Plus, they feature just the right spices to bring out the natural flavoring of foods without unnecessary added salt, sugar, or fat.

Unlike hardcover or paperback cookbooks, this collection of recipes is put together in a plastic spiral binding that allows the pages to lay flat on the countertop while you cook. Plus, it includes several days of meal plans and seven categories of recipes.

Diabetic Slow Cooker

Author: Diabetic Living Editors Diabetic Slow Cooker

Everyone loves slow cooker meals! They’re a cinch to prepare and the low-and-slow cooking time gives the food a great flavor. This cookbook from Diabetic Living gives diabetics quick tips on how to makeover traditional slow cooker meals and turn them into diabetic-friendly dishes.

There are 150 recipes in this book. You’ll find healthy recipes for chicken wings, meatballs, sandwiches, desserts, and much more. Plus, each recipe page also includes suggested side dishes and nutritional content.

Diabetes Clinical Research

2 Steps to Treating Type 2 Diabetes without Medication

diet and exercise

There’s no denying that diabetes is a nasty disease. It affects the entire body and can lead to devastating complications involving the nerves, kidneys, eyes, and feet.

The worst part about diabetes? It keeps spreading! Experts predict that more than 53 million Americans will have diabetes by 2025. When compared to 2011, that’s an increase of 64 percent.

Type 2 diabetes is the most common type of diabetes. In recent years, researchers and doctors have been paying special attention to the role that obesity plays in this disease. Reports show that being overweight is a critical risk factor and that losing just five to ten percent of total body weight can be extremely effective in treating type 2 diabetes.  Here’s how . . .

Step 1: Nutrition

Following a healthy and balanced diet is a critical part of managing type 2 diabetes. Individuals don’t need to go on a crash diet to have a positive impact on their condition. Most overweight patients can use this formula to calculate their dietary needs:

  • Current weight  x  10  –  500/1000 calories = daily intake

For example, a woman who weighed 300 pounds would regularly need to eat 3000 calories per day to stay at her current weight. If she was interested in losing weight to treat her type 2 diabetes, she would subtract 500 or 1000 calories from that amount. Her initial recommended daily intake would be 2000 to 2500 calories.

In addition to calorie counts, type 2 diabetics should also pay attention to what they are eating. Experts recommend that 45-65 percent of calories come from carbohydrates. Approximately 10-30 percent of calories should come from protein and less than 30 percent should come from fats.

These are some of the best foods for type 2 diabetics:

  • Whole grains
  • Nuts
  • Non-starchy vegetables
  • Leafy greens
  • Fish
  • Fruit
  • Low-fat dairy

Step 2: Exercise

When it comes to treating type 2 diabetes, diet and exercise go hand-in-hand. Exercise not only helps diabetics lose weight, but it also has a positive impact on insulin levels even if weight stays the same.

Just like eating healthy, starting an exercise routine doesn’t have to be a drastic change. Most diabetics can see great results just by engaging in 30 minutes of brisk walking or other moderate exercise at least five days per week. Lifting weights and practicing stretching exercises are also beneficial.

Diabetics should try these tips for getting active:

  • Talk to your doctor about exercise recommendations
  • Check blood sugar before and after exercise
  • Exercise with a friend or wear a bracelet that identifies you as a diabetic

With a commitment to a healthy diet and modest exercise, type 2 diabetics can expect to lose one or two pounds per week. This may not seem like much, but even losing a small amount of weight can help lower blood glucose levels and encourage the body to use insulin more effectively.

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