July 10, 2024 Summer meal makeovers

With the availability of so much local produce in summertime, healthy eating should be a breeze at this time of year. It is also a season, though, for vacations and socializing—backyard barbecues, eating out, and road trips. Plus, many summertime favourites are packed with carbohydrates, which can make it difficult to maintain healthy blood sugar levels. But with some simple changes, you can still enjoy your seasonal faves.

“Having diabetes doesn't mean giving up all the great tastes of summer,” says Jennifer Buccino, diabetes knowledge & connection executive director at Diabetes Canada. “Sometimes it’s a matter of being aware of the amount of carbs available at an event and being selective as to where you use up your carb quota.”

What's on the menu?

Buccino says typical favourites such as starch-based salads, such as potato and pasta salads; large buns for burgers and hot dogs; corn on the cob; and local fresh fruits, such as peaches and cherries can make carb counting a challenge.

Decide what carbs you can’t live without. You may decide that you really want the burger with the bun, but can go with a green salad instead of the starchy salad. Or maybe try substituting carb-rich ingredients with low-carb or no-carb options. For example, large leaves of lettuce make a great substitute for burger buns, pita bread [for souvlaki], and tortilla wraps [for burritos].

Here are some other easy ways to monitor your carbs:

• Follow the balanced plate method by filling half of your plate, meals and snacks, with fibre rich non-starchy vegetables. They are at their peak of freshness, boost nutritional value and help to manage blood sugar.

• Give burritos a makeover by skipping the rice while keeping the higher-fibre beans and low-carb vegetables. (Beans win out nutritionally even over brown rice.) Use salsas and hot sauces for flavour.

• Enjoy breads and buns in moderation. If you want a bun and are worried about the carbs, try an open-faced burger using only half a bun or substitute lettuce as the wrapper if you want a high-carb side dish.

• If there are pre-dinner dips and spreads, load up on low-carb vegetables (such as celery, cucumber,cauliflower florets, and zucchini spears) instead of crackers and chips.

• The amount of sugar in beverages can be deceptive.Limit drinks that use fruit juice or sugar-sweetened soft drinks as mixers, and go for lower-calorie selections such as tomato juice or sugar-free varieties. BYOB: bring your own low-sugar beverages if you want to ensure you have what you prefer. Do not be fooled by bitter- or sour-tasting mixers, such as tonic water, which can contain as much sugar as sweeter-tasting ones. In summertime especially, it is easy to get dehydrated—drink lots of water throughout the day so you never feel thirsty enough to grab whatever beverage is available.

If you are not preparing the food, contact your host or the restaurant in advance to find out what is being served. This way you can be more prepared, especially if you have another condition, such as celiac disease. If it is a house party, offer to bring a dish that is low-carb (or gluten-free, if necessary).

Planning ahead also helps you make healthy choices at an event. Sometimes having a snack that consists of protein and a high-fibre carb before you go can help prevent over-munching. For example, a piece of fruit and small handful of nuts or some Greek yogurt and berries will help stave off hunger. Once the food is served, use a plate to take a portion of the items you want to enjoy and then move away from the food area to chat and socialize.

How sweet it is

Summer fruit is so delicious it can be easy to forget that it also contains naturally occurring sugars that can increase your blood sugar. Satisfy your taste buds with a small serving of delicious fruit, and then if you still want more, have another dishful later to spread out your sugar intake throughout the day and help keep your blood sugar levels stable.

Carb counting, anyone?

By using carbohydrate counting, you can enjoy your favourites while keeping your blood sugar under control. Once you know how many carbs you can eat at a specific meal, you can decide whether to have a smaller portion of a carb-rich food or skip it altogether in favour of something else. To learn more, visit Basic Carbohydrate Counting.

Did you know?

Whether you’re planning an informal family brunch or a more formal get-together, Diabetes Canada offers a range of healthy recipes and meal plans that will provide cooking inspiration.

This adapted article originally appeared in Diabetes Dialogue.