March 01, 2025 Comfort food

At this time of year, nothing hits the spot quite like comfort food—it warms you up and keeps you satisfied. In Canada, with its rich multicultural tradition, that can mean anything from cabbage rolls, to rice and peas, to congee (rice porridge).

Comfort foods can range from a favourite dish that provides comfort when you are feeling tired or stressed, to one that takes you back to your childhood or a particular celebration marked by wonderful memories.

Unfortunately, many comfort foods, no matter what culture they celebrate, can be high in calories, fat, and/or carbohydrates. However, “all foods can fit within a healthy lifestyle,” says Erin Krusky, a registered dietitian and a certified diabetes educator. “Not allowing yourself to have a food you really enjoy can result in overeating that food once you allow yourself to have it.”

Rather than viewing certain foods as bad—which can lead to feelings of guilt when you eat them—It can be helpful to give yourself permission to eat those foods once in a while. “Even though most people may say ice cream isn’t healthy, it can be healthy for a person with diabetes to go out for an ice cream cone on a hot day with a friend, as this activity could satisfy emotional and social needs,” says Krusky. “Feeling more connected to others can lead to better overall health.”

She adds, “If your comfort food is high in carbohydrates, try to have it with other foods that are low in carbohydrates, like vegetables, and lean sources of protein like fish. That way you will be able to enjoy your comfort food without a spike in your blood sugar levels.”

Or give your comfort food an update: Be adventurous and explore new flavours and ingredients. Many traditional dishes include fibre-rich ingredients such as pulses (beans and lentils).

Comfort food makeovers

Changing up a few ingredients can make comfort foods a healthier option that does not affect your blood sugar so dramatically. Here are some tips for updating your favourites:

• If you do not have time to make your broth from scratch, choose a store-bought one with no added salt, or at least with reduced sodium.

• Instead of a filler like breadcrumbs (which are used in meatloaf and other dishes), substitute oats or wholegrain breadcrumbs.

• Adding more veggies (especially those with low carb counts) to your comfort foods is always a good idea for people with diabetes. When making dishes such as macaroni and cheese, stews, or chili, add zucchini or dark leafy greens and reduce higher-carb ingredients, such as potatoes. This is also a way of keeping meat portions down to the recommended amounts.

• To cut down on saturated fat in dishes such as creamy mashed potatoes, use buttermilk and less butter. Also consider substituting sweet potatoes in fare such as baked stuffed potatoes, for higher nutritional counts.

• Baked goods made with refined flours can be tempting, but they can also send your blood sugar soaring. Instead, choose recipes that use whole-grain flours or smaller amounts of refined flours. If you are updating a favourite, start with small substitutions on your first try increasing the amounts each time you make it.

• You can also try lighter options for baked goods, such as a phyllo dough instead of a premade pie crust (you can find phyllo in the freezer section at the supermarket). Another option: Instead of a fruit pie, try a fruit crumble made with less topping.

Recipes

Did you know?

Our four-part cooking and nutrition series In the Kitchen is now available on-demand. Enjoy host and cookbook author Mairlyn Smith cooking recipes you can try in your own kitchen, and registered dietitian and certified diabetes educator Katie Brunke answering nutrition questions. Visit In the Kitchen with Diabetes Canada to get started. 

This updated article originally appeared in Diabetes Dialogue.