• September 19, 2014

Cut sugar, not flavor

Print
Font Size:
Default font size
Larger font size

Posted: Sunday, May 19, 2013 4:30 am

A friend recently diagnosed with diabetes asked me for help finding tasty recipes her whole family could enjoy that also would help her limit her sugar intake.

Having several relatives with the disease, I know how frustrating it can be for diabetics to give up certain foods — especially when they eat meals with others who don’t have to worry about how much sugar they consume.

Several suggestions for recipes that are low in sugar immediately came to mind, including the tasty roast beef sandwich below, since I try to avoid extra sugar in my diet to manage my weight.

Besides recipes, I also passed on some tips. One simple swap involves using Splenda or stevia instead of sugar. I’ve found it works in many recipes, though sometimes amounts must be modified.

It’s also important to pay attention to food labels. Many prepackaged items add unnecessary sugar.

The best way to control what you eat is to cook meals with fresh ingredients rather than buying precooked items or getting takeout. That way you know exactly what’s in it, and with the growing season in full swing, local farmers markets are filled with great produce to try.

Fruit makes a great dessert. In fact, I usually serve this roast beef sandwich with a side of fresh strawberries. It’s naturally sweet and a good complement to the balsamic vinegar and cilantro in the tomato-corn relish.

My friend, her family and anyone else who tries this dish won’t miss sugar at all.

Roast beef with tomato-corn relish

Ingredients

  • 1 cup frozen corn kernels
  • 1 cup diced tomatoes
  • 1 tablespoon balsamic vinegar
  • 2 tablespoons chopped red onion
  • 3 tablespoons fresh cilantro
  • Salt and fresh ground black pepper
  • 4 slices whole grain bread
  • 6 ounces sliced lean roast beef

Directions

  1. Microwave corn 30 seconds to defrost or place in boiling water for 30 seconds and drain. Mix corn with tomatoes, vinegar, onion and cilantro. Add salt and pepper to taste.
  2. Toast whole grain bread and place roast beef on 2 slices. Spoon relish over roast beef and cover with 2 remaining slices of bread.

Makes: 2 servings.

Per serving: 366 calories, 7 g fat, 2 g saturated fat, 54 mg cholesterol, 31 g protein, 48 g carbohydrates, 7 g dietary fiber, 8 g sugars, 698 mg sodium.

— “Mix’n’Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer

More about

More about

Rules of Conduct

  • 1 Keep it Clean. Please avoid obscene, vulgar, lewd, racist or sexually-oriented language.
  • 2 Don't Threaten or Abuse. Threats of harming another person will not be tolerated. AND PLEASE TURN OFF CAPS LOCK.
  • 3 Be Truthful. Don't knowingly lie about anyone or anything.
  • 4 Be Nice. No racism, sexism or any sort of -ism that is degrading to another person.
  • 5 Be Proactive. Use the 'Report' link on each comment to let us know of abusive posts.
  • 6 Share with Us. We'd love to hear eyewitness accounts, the history behind an article.

Welcome to the discussion.

Food Videos