Add some flavor to your diabetes meal plan

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Enhancing your food's flavors through condiments and spices is key to enjoying a healthy type 2 diabetes diet. But before you reach for the ketchup and mayo, know that some choices are a lot better for you than others. You'll also benefit from learning how to read nutrition labels and measuring servings carefully.  

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Citrus juice and vinegars

Great as a substitute for a ready made dressing, they add flavor and zest to salads, fish dishes and vegetable side meals. Try lemon or lime juice to add that little kick and color to your meal. Vinegar is a condiment that's low in calories and carbohydrates, with no salt or fat content. With the wide variety of vinegars available to you on grocery store shelves, you can experiment to find the right flavors for the meals you enjoy most.

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Herbs and spices

Your local store is likely to have most of the common fresh herbs, which are easy to grow in a garden or a window sill. Use them fresh or dry them for a later use. Spices are a fantastic way to add more flavor to any meal without increasing salt quantity. Try fresh horseradish to add a kick or cinnamon to sweeten your dish.

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Low fat yogurt and sour cream

If you love your creamy dressing on your salad, why not try to use low fat yogurt or sour cream instead? Add herbs or spices to add taste. There is a wide variety of of condiments to enjoy. Make sure to read nutrition labels so you can keep track of the fat, salt, and sugar content and always use in moderation.

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Useful tip

It’s easy to make your own healthy versions of condiments. See some of the recipes for making your own condiments including an easy-to-follow video here:

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Source: The American Heart Association

Nothing in this article should be considered medical advice. Ask your doctor if you have any questions. In a case of medical emergency call 911.