Fiesta of Flavors - University of Illinois Extension
http://www.urbanext.uiuc.edu/diabetesrecipes_spFiesta of Flavors
Traditional Hispanic foods offer a wide variety of choices that can fit nicely in a meal plan for someone with diabetes. Some challenges exist with popular Hispanic foods, however.
Many are high in both fat and carbohydrate. Decreasing the fat in Hispanic foods is usually as simple as using less oil or fat in preparing the food, using lean meats and using less cheese. This can usually be accomplished without compromising flavor. Sometimes the lower fat versions even taste better because they are less heavy.
Although some Hispanic foods tend to be high in carbohydrate, it is important not to eliminate these foods, but rather to try and eat these in moderate amounts. Traditional Hispanic highcarbohydrate foods such as corn and flour tortillas, beans, hominy, rice and potatoes are good sources of fiber and other nutrients. These types of foods can be a healthful part of the daily diet when eaten in moderation.
To keep overall carbohydrates at an appropriate level, balance foods higher in carbohydrate with low carbohydrate choices, such as nonstarchy vegetables. Vegetable dishes highlighted in these recipes focus on traditional Hispanic vegetables that are low in carbohydrate. These include squash, chiles, quelites, nopales, jicama, yucca, tomatillos, and chayhotes. Green salads, while not included in these recipes, also complement Hispanic foods. Recipes on this site include traditional Hispanic dishes from the National Heart, Lung and Blood Institute as well as some favorites of New Mexico State University Extension home economists.
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