With summer in full swing, folks are looking forward to celebrating outdoors with family and friends. But instead of setting up the grill to enjoy a delicious assortment of grilled meat, some must watch their weight and overall health due to barbecue food being high in sugar, salt, and saturated fat.
This is especially true if you have diabetes, as research shows that the risk of progression of type 2 diabetes can be associated with being overweight and obesity. Specifically, a literature review published in the International Journal of Molecular Sciences found that obesity typically occurs as a diabetes complication, thus making it essential to lose weight healthily and sustainably to improve blood glucose levels and insulin function.
Fortunately, there are effective ways to manage both your weight and diabetes without having to deprive yourself this barbecue season, and below we’ve listed a few examples.
Opt for kebabs or skewers
Instead of immediately opting out of outdoor barbecue events, be creative by making your own kebabs or skewers. This way, you can take greater control of portion sizes while also ensuring you make healthier choices with the ingredients you consume. For example, you can use skewers to grill salmon, large prawns, chicken pieces, and tofu for healthy fat and protein.
You can then intersperse the meat with vegetables like bell peppers, carrots, and cauliflower for a more nutritionally balanced yet equally delicious kebab. If you’re worried about the bamboo skewers burning, a tried-and-tested tip is to soak them in water for at least an hour before threading them with meat and veggies.
Get a customized nutrition plan
Another healthy way to meet your weight and overall health goals is to get a customized nutrition plan that goes beyond calorie counting. As such, an effective weight loss program for diabetics must take into account the nutritional value of food items, which include barbecue foods, to set a daily budget for your meal intake.
To help you stay within the budget and avoid a spike in your glucose levels, the plan must also guide you through choosing healthier options with the right portion sizes, such as sticking to one serving of meat and filling your plate with a mix of nutrients. By tailoring your meal choices to your specific health needs as a diabetic, you don’t have to give up your favorite barbecue foods anytime soon.
Consider plant-based options
Barbecue season also serves as the perfect opportunity to consider vegan options. After all, a previous post on the benefits of a vegan diet mentions how vegans tend to report lower rates of chronic diseases, which include type 2 diabetes and obesity.
Even if you can’t go fully vegan just yet, experiment with plant-based meat substitutes for your burgers and steaks, such as portobello mushrooms stuffed with cheese, herbs, and spices. These meat alternatives not only contain more nutrients like protein and fiber but can also aid in healthy weight loss by promoting satiety and reducing cravings.
Add healthy sides
Last, you can make barbecue events a healthier affair for everyone involved by making your own healthy side dishes. Easy and nutritious recipes include low-fat salads with spinach, tomatoes, asparagus, and feta cheese, as well as barbecue staples like classic coleslaw added with apple cider vinegar and grapeseed oil. You can also bring more nutrients to the table by making healthier dips and dressings with yogurt, lemon juice, and vinegar instead of the typically high-fat, store-bought versions.
To complement your healthier versions of barbecue foods, remember to stay physically active throughout the summer to help meet and sustain your weight loss goals.
Diabetic-friendly exercises include brisk walking to improve your heart and lung health and weight training to lose weight and maintain muscle mass. Incorporate these into your daily routine so you can burn calories while still enjoying all the barbecues you have lined up this summer.