Tips for Spicing Up Your Diabetic Diet


Ward Alper is a type 2 diabetic and chef who lives and eats decadently in Portland, Maine. Since his diagnosis more than four years ago, he has refocused his recipes and eating to support his diabetes health. In this article, Ward shares some tips for adding a punch of flavor to your diabetic diet.

When everything you have been told not to eat or to eat in very small amounts starts getting you down, I discovered that it only took little things to change the way I was looking at what was on the table in front of me. The ARNOLD double fiber bread was one of the first things that was recommended to me. It was not hateful but oddly seemed like cardboard compared to ARNOLD or any other regular whole grain bread. By buttering it and sprinkling it with a little granulated sugar substitute and cinnamon blend, low and behold, I was having cinnamon toast for breakfast. Using the SARAH LEE 45 CALORIE AND DELIGHTFUL whole wheat bread allowed me two slices of toast instead of one for 6 grams of carbohydrate more. Breakfast was good again. The day started out with a smile! Not that I do this every day, but knowing that I can has helped change my deprived attitude to a decadent attitude.

Changing Up Your Diet

As diabetics, we eat a lot of veggies. And it can get boring. Adding toasted nuts to ordinary string beans and a little cinnamon to carrots really spark the flavor with very little effort. Parmesan cheese sprinkled on broccoli or cauliflower will also spark the flavor and just make the veggie more interesting to eat. Braising red cabbage with a little red wine and an apple turns a very ordinary dish to a truly decadent one. Cabbage is a big deal. You can eat a lot of it with very few carbohydrates. Pork seems to cry out for cabbage on the side.

Spice It Up

Speaking of pork, it is by and large a very bland meat. For some extra excitement, prepare a rub with Chinese five spice, mustard, soy, and ginger. If you don’t like pork, use it on chicken…the other bland meat. If the Chinese flavors don’t appeal to you, go French. A staple of my spice rack is Herbs de Provence. It brings back memories of my time in Cannes at a great little restaurant called Marchou. These herbs take the most boring steak or chicken to new levels of flavor.

Flavorful Brunch Options

Brunch was always a favorite for us. But French toast or pancakes are probably not great choices. Eggs Benedict made with THOMAS’S LIGHT English muffins is still a great bet. A crust-less quiche is not much of a sacrifice if you fill it with things you love to eat.

The foods are out there. Lets hunt them out and enjoy, be healthy, be, happy, be DECADENT!

Try this Decadent Skinny Cole Slaw recipe that Ward has shared with us.

Get more nutrition tips and recipe ideas from Ward Alper, the Decadent Diabetic, on his website.