Eating well with Diabetes: Latin American diets

Many staple foods in the Latin American diet are good for your health. From fresh tomatoes and bell peppers to black beans and whole grain corn, there are many nutrient-rich choices. However, deep-fried foods and refined grains are also common and should be limited.

If you have diabetes, you can work with your healthcare team to develop a plan that is right for you. It will likely include exercise, a meal plan, blood sugar monitoring and perhaps medication. This article will focus on the dietary changes that you can make and tell you which of your favourite traditional foods fit into a healthy diet, and which should be limited to help you manage diabetes.

What is type 2 diabetes?

Diabetes is a disease where the pancreas does not make enough insulin or the body does not use insulin properly. Insulin is a hormone made by the pancreas.

When the body is working well, insulin helps carry sugar (glucose) from your blood to your cells where it is used for energy. If you have diabetes, your body's cells do not receive enough glucose, so it stays in your blood. High blood glucose (or high blood sugar) can lead to heart, kidney, vision and blood vessel problems.

Who has a higher risk of diabetes?

Some ethnic groups in Canada have a higher risk of getting diabetes, including people of Latin American descent. There are certain genes that affect insulin function. Having these genes increases your risk of diabetes. These genes are commonly found in high risk populations such as people with Latin American heritage.

What to eat…and when

If you have diabetes, it is important to eat every 4 to 6 hours to keep your blood sugar levels stable. Try to have three daily meals at regular times and have healthy snacks when you are hungry. A balanced meal has foods from at least 3 of the 4 food groups:

1. Vegetables and Fruit
2. Grain Products
3. Milk and Alternatives
4. Meat and Alternatives

You can work with a Registered Dietitian to make a personal meal plan.  An example of a healthy meal plan may look like this:

Breakfast:

• 2 slices of whole grain toast
• 1 tbsp peanut butter
• 1 café con leche (coffee with milk)
• 1 banana

Lunch:

• 1 and a ½ cups of black bean and vegetable stew
• 1 orange or apple

Snack:

• 3 cups of air-popped popcorn
• Water with lemon or lime

 Dinner:

• Arroz con pollo – 2 and a ½ oz of chicken with ½ a cup of rice (try brown rice)
• 1 cup of spinach or Swiss chard
• 1 cup of salad with 1 Tbsp of oil-based salad dressing

Snack:

• Queso fresco (fresh cheese) or other low-fat fresh cheese
• 4 whole grain crackers
• ½ a cup of mango, grapes or pear

Choosing healthy fats

In addition to the four food groups, it is also important to include healthy fats in your diet.  People with diabetes are at higher risk for heart disease so choosing better fats is important. Healthy fats are found in:

• oils (olive, canola, sunflower)
• nuts
• seeds
• avocado
• oily fish such as salmon.

Try to limit saturated fats such as butter, lard, shortening, palm oil and coconut oil. You can also lower saturated fat by choosing lean meat, skinless poultry and low-fat milk products. Choose lower fat cooking methods such as baking, broiling, barbequing or roasting.

Cut back on deep-fried foods such as:

• Fritters
• Fried Tortillas
• Churros
• Pork skins
• Dumplings
• Beef or chicken turnovers and
• Plantain chips

Choosing carbohydrates

Carbohydrate is a word for foods that have starch, sugar and fibre. The type and amount of carbohydrate you eat and when you eat it is important. Having too much carbohydrate in a meal can cause your blood sugar to go too high. Your personal meal plan will have the right levels of carbohydrate for you. 

If you have diabetes, choose more high-fibre foods. A type of fibre called soluble fibre may help control blood sugar levels. Try these high-fibre foods:

• Vegetables: chard, spinach, cabbage, auyama (pumpkin), nopales, artichoke, peppers, zucchini, tomatillos, broccoli, cassava, corn, plantain, sweet potatoes, yam, winter squash, carrots and cauliflower
• Fruits: fig, mango, papaya, oranges, cherimoya, prickly pear, guava, banana, soursop, dragon fruit, apple, melon and berries
• Whole grains: whole wheat, maize, oats, quinoa, tapioca, mote, barley and brown rice.
• Legumes: pinto beans, black beans, chickpeas and lentils
• Nuts and seeds: Brazil nuts, almonds, peanuts, pistachios and cashews

Limit sugary foods such as jam, dulce de leche (caramel), candy, baked goods and pop. Talk to your dietitian about the type and amount of sweet foods that fit into your meal plan.

Many traditional Latin American foods, from arepas to empanadas to tamales, are made with refined flour. Experiment with whole grain flours instead. Choose 100% whole grain whole wheat flour or whole grain corn flour to make tortillas and arepas.

Bottom line

By making small changes to traditional recipes, you can still enjoy your favourite foods. To help manage your blood sugar levels, follow Canada’s Food Guide and your personal meal plan. Choose more high fibre foods and the right types of fat. 

Last Update – October 13, 2020