September 27, 2023 Time for tapas

When food is often the main event, say, during most social occasions, it can be a challenge to keep your weight and blood sugar (glucose) levels under control.

One solution?

Take a culinary lesson from the Spanish and the people of Latin America with tapas: small plates of food featuring a variety of different tastes and flavours. Based on whole grains, such as corn, dried beans, vegetables, rice, and various herbs and spices, the traditional Latin American diet can offer health benefits similar to the Mediterranean diet.

This diet can lower cardiovascular disease risk factors like cholesterol and blood pressure levels, and decrease the possibility of developing type 2 diabetes.

In Canada, many traditional cultural diets have been replaced by a more typical North American one—more meat, fried foods, and sugary options like soft drinks and sweet desserts—which has increased the risk of diabetes among many groups, including the Latin American community.

But if you live with diabetes, you know that one of the keys to good diabetes management is healthy living and healthy eating, which includes portion control.

Aim for balance

Tapas-style entertaining can make portion control easier to accomplish. Jennifer Buccino, people affected by diabetes (PAD) knowledge & connection executive director at Diabetes Canada, suggests a menu that alternates between carbohydrate-containing and carbohydrate-free options. Here are a few examples of foods in serving sizes that equal 15 grams of carbohydrate, or the equivalent of a one-ounce slice of bread:

• Cassava (a root vegetable): ¼ cup (50 mL)

• Corn: ½ cup (125 mL)

• Sweet potato or plantain (looks like a green banana, but must be cooked before eating): ⅓ cup (75 mL)

• Tortilla: 1 (6-inch portion)

Buccino offers another piece of advice: “Look at the number of small plates being served so you aren’t having too many dishes that ultimately add up to more food than a regular meal.” 

And when it comes to sweets, she says, “Choose fruit more often and save the sweet desserts such as flan and dulce de leche for an occasional treat.” 

For more help planning carbohydrate-rich portions, Buccino recommends Just the Basics: Latin American.

Slash the fat

Maintaining a healthy weight is one important factor for keeping your blood glucose levels in your target range. One way to do this is to use lower-fat cooking techniques. Instead of frying foods, roast, bake or steam them. For example, spray cut-up corn tortillas with a vegetable oil cooking spray and then bake them in a single layer in the oven for crispy and pleasing results

Read labels

Do not be fooled by what you might think are healthier substitutes for your favourite foods. Be sure to read the nutrition facts label before you buy. For example, sweetened condensed milk—a popular ingredient in many Latin desserts—contains 70 calories, 1.5 grams of fat and 11 grams of sugar per tablespoon. The low-fat version contains the same number of calories, just half a gram less of fat and even more sugar, which does not offer any benefit when it comes to controlling your blood glucose levels. In cases like this, your best option is to have your favourite desserts less often.

Nutritious substitutes for Latin American foods                                          

Recipes

Here are some options to get you started:
Party snack mix
Caramelized onion and spinach dip
Mexican cilantro bean spread
Cheesy egg veggie bites
Lemon custard squares

Did you know?

If you are of Hispanic, African, Arab, Asian, Indigenous, or South Asian descent, that can increase your risk of living with type 2 diabetes. If you already live with diabetes, know that you can still enjoy your favourite cultural foods, achieve target blood sugar levels, and reduce the risk of complications through your diabetes management.Want to learn more about how you can live well with diabetes? Register for free year-long Virtual Diabetes Education Program.

You can also check out our on-demand Diabetes Education Video Library for people living with diabetes. 

This updated article originally appeared in Diabetes Dialogue.