Mexico Invaded by Urban Diabetes; 5 Ways to Keep Latin Dishes Diabetic Friendly

The urban lifestyle has made Mexicans more prone to diabetes and it is a growing health problem along with obesity, according to health experts. It is suggested that a change in diet and lifestyle should help curb diabetes. But, how can Mexicans put this into practice?

Fox News Latino reported that what's making the urban lifestyle worse is that its effects to health aren't manifested right away. The experts dub this problem as a "slow motion emergency" and it is aggravated by the urban dweller's tendency for choosing fast food meals, sodas and other commercially processed foods because those are accessible.

Mexican officials are working together with Cities Changing Diabetes to address the problem of urban diabetes. However, it should be noted that the drive for a healthier lifestyle should also begin at home. Below are some ways to keep Latin dishes diabetic friendly:

1) Reduce carbohydrate intake.

Latin dishes are known for being carbo-rich, especially when rice, beans and tortillas are always present at the dining table. You can still enjoy these foods the healthy way by making some changes or replacements, such as using corn or whole wheat tortillas instead of flour tortillas and picking dried beans over canned beans.

Also, try replacing white rice with brown rice to cut down on the carbo load. Web MD reported that brown rice doesn't speed up blood sugar level increase compared to white rice.

2) Go for fresh seafood more and choose lean meat when possible.

The American Heart Association cited these foods as protein sources, which aid in cell-building and repair of the body tissues. Seafoods are especially low in sodium and fat content, thus it's healthier.

3) Snack on tortilla chips the healthy way.

It's easy to overeat when munching on tortillas, especially when this comes with flavorful dips and salsa. But, instead of indulging, portion and limit servings to 10 pieces at best to prevent carbo-loading.

If you have to eat out, resist the bottomless baskets offered at restaurants. Be smart about your choices with dips and sauces too. Cheese is rich in saturated fat and sodium and freshly made salsa is better.

4) Grill, bake or steam food when possible.

Limit the use of fat in your cooking. However, if you do have to fry foods, use extra virgin olive oil for its healthier benefits, Latinos Health previously reported.

5) Go easy on the margaritas.

Alcoholic drinks are rich in calories and carbohydrates. If you have to drink to celebrate or unwind, go for light beer or red wine to limit sugar and carb intake.