Hispanic Foods for Diabetes Management

Lorena Drago

Genetics plays a big part in developing type 2 diabetes. People who have hispanic or Latin roots are at high risk for the disease. I interviewed my friend and colleague Lorena Drago MS, RD, CDN, CDE, an expert in nutrition, diabetes and hispanic cultures. Lorena is the author of 15-Minute Consultation: Tips, Tools, and Activities to Make Your Nutrition Counseling More Effective and Beyond Rice and Beans: The Latino Guide to Eating Healthy with Diabetes.Hispanic Diabetes

Jill: You are well known for your expertise in nutrition and diabetes care for Hispanic clients. What are some of the most healthful foods in Latin American cuisines?

Lorena: I want to highlight some of the nutritional gems from various regions in Latin America.

  • Legumes: Whether it is black beans in Cuba or pink beans in Puerto Rico, legumes are one of the healthiest components of a healthy diet. They are good sources of protein, magnesium, dietary fiber, and they have a low glycemic index. They are also economical and versatile. Did you know that beans are also eaten as a dessert during Easter in the Dominican Republic?
  • Corn: This staple is served in many forms. Whether on the cob, in soups or stews, arepas or tortillas, eating corn is great way to increase the consumption of whole grains.
  • Fruits: Guava, mango, passion fruit, zapote or sapote are full of vitamins and minerals. One small guava has only 30 calories and 10 times more vitamin C than an orange!
What are some wholesome Latin American foods? @LorenaDrago tells us.Click To Tweet

Jill: What makes the Hispanic population unique?

Lorena: I counsel patients that hail from many Latin American areas and regions including my own country, Colombia. Hispanics are not homogenous. They are like charms in a bracelet. Each one has its own uniqueness but they are linked together by the same chain. There are many factors that influence dietary intake. A person’s place of origin, acculturation, assimilation and socioeconomic level are some factors that influence food preferences and eating patterns. I want to underscore place of origin, rather than country of origin because food, dietary practices, and cultural traditions vary significantly from one region of a country to the next.

Jill: I’m sure people ask you about an ideal eating pattern for people with diabetes. What do you say?

Lorena: There are many eating patterns that are excellent choices for people with diabetes that are perfectly aligned with the American Diabetes Association and new Dietary Guidelines recommendations. The most important recommendation is to find the eating pattern that dovetails with the person’s preferences and lifestyle. Whether a Mediterranean, DASH, or plant-based eating pattern, there is a choice for every palate. The core of these eating plans is that they emphasize variety and nutrient-dense whole foods in appropriate portions. When I translate this message into foods, I visualize a plate full of colorful and vibrant fruits, vegetables, legumes, and nuts. The key message is: what you eat most of the time is what counts.

For diabetes management, what you eat most of the time matters -Lorena DragoClick To Tweet

Jill: What is one of the biggest diabetes myths about diabetes that you hear and want to dispel?

Lorena: I love this question! Here’s a good one: Beets and carrots are loaded with sugar. I have written about this topic, created slides about this topic, and I think this should be the title of my next book. The amount of carbohydrates in 100 grams (2/3 cup) of cooked beets and carrots are 10 and 8 grams, respectively, while 100 grams (about 1 cup) of cooked broccoli has 7 grams of carbohydrates.

Beets and carrots have too much sugar? Not so, says @LorenaDragoClick To Tweet

Jill: Please share a few tips to make traditional Latin American foods more diabetes-friendly and heart healthy.

Lorena: I start by creating awareness of the following dietary concerns:

  • Excessive consumption of added sugars. Increased consumption of added sugars displace nutrient-dense foods and increase body weight. Sugar sweetened beverages and snacks and sweets account for most of the food sources of added sugars. My recommendations:
    • Substitute fruit nectars, juice drinks, and other sugary drinks (cola, ginger-ale, sports drinks and energy drinks) with flavored waters, fruit-infused drinks or sparkling water.
    • Limit cakes, pastries, cookies and other desserts to special occasions and in small amounts.
    • Select fresh fruits and canned foods packed in its own juice instead of fruit juice and fruits packed in heavy syrup.
  • Excessive consumption of saturated fats. First I identify sources of saturated fat in the diet: cheese, whole milk and cremas (a thinner version of sour cream). My recommendations:
    • Choose lower fat versions and/or reduced portion sizes.
    • Focus on leaner cuts of beef, pork and poultry, and remove excess fat and skin.

Jill: Those are good recommendations for all of us. Tell us what drew you to make diabetes one of your areas of specialty?

Lorena: When I was working in public health nutrition, I encountered many people with diabetes. I wanted to become proficient in diabetes education. That is when I immersed myself in the field and became a certified diabetes educator. It was the best professional decision I have ever made. And since that day, I continue to immerse myself in education opportunities to ensure that I provide the best and most cutting edge information to my patients

Want more? Follow Lorena on Twitter.

Jill-Weisenberger_about-image-2
Jill Weisenberger

I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.

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2 Comments

  1. Jennifer on December 12, 2017 at 1:22 pm

    Thank you so much for your information . My aide in my classroom has diabetes and is Hispanic. She is in so much denial and it is frustrating. My husband also has diabetes and is in extreme denial. He is 47 and has already lost his leg and is losing his site. I see how she is refusing to take care of herself, and it affects me in the way she takes off because she is sick or the way she feels because she takes her insulin too early and doesn’t eat fast enough. I finally had to say something because I have only had her for 2 months and she has taken her insulin too early and almost had an accident or got to school and felt like she had to go home because she had too much insulin in her system. She says she is Hispanic and that’s all she knows but she is in denial of her diabetes and being Hispanic. She could change with your help. She just has to learn how to change her eating with the ways you have talked about here. Thank you so much.

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Hi there! I'm Jill, a nutrition & diabetes expert and the author of 4 books.

Jill Weisenberger

I believe simple changes in health habits can bring you life-changing rewards.

And I believe willpower is way overrated.

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