what mexican food can diabetics eat

Diabetic Living's Guide to Mexican Restaurants. While the basics of Mexican fare -- rice, corn, beans, tomatoes, and chiles -- are packed with nutrients, beware of entrees loaded with fatty cheeses, refried beans, and sour cream. Follow these tips to enjoy flavorful Mexican food without derailing your diabetic diet:

Full Answer

Is Mexican food bad for diabetics?

Mexican corn soup is the perfect light lunch or snack. There is a misconception that diabetics cannot have corn. The Centers for Disease Control and Prevention recommends having starch in smaller portions, and corn is an approved food.

Is Mexican food better than Indian food?

• Heavily spiced (and spicy) tomato-based sauces
• Rice
• A flatbread
• Cilantro

Is Mexican food healthier than Chinese?

Yes, there is a healthy way to indulge. We love eating out so much that it’s not really a weekly treat as much as it is a regular part of our daily diet.

Is Mexican food considered junk food?

Mexican food is based on kidney beans, rice, corn, and melted cheese, and is cooked in lard. In other words, Mexican specialties are loaded with fat and sugar and are caloric bombs. Junk food is often associated with very fattening food, sounds like Mexican food, at least a great part of it. I know that nowadays

Can you eat Mexican food if you have diabetes?

Mexican restaurants can definitely be a good option for people with diabetes. They offer low-calorie and low-carb options like beans, grilled veggies, and chicken, not to mention flavorful salsas made with fresh tomatoes, herbs, and spices.

Can you eat tacos if you are diabetic?

Tacos, burritos, and wraps can be tasty and permissible in your diet; when possible, ask for whole-wheat tortillas, and avoid any entrees that are fried.

Can a diabetic eat enchiladas?

Better Bet: Beef and Bean Enchilada Lean beef and black beans make this Mexican dish a good option for a diabetic diet. The fiber in the beans can help lower blood cholesterol and control blood sugar. Go heavy on the veggies and light on cheese.

What kind of tortillas can diabetics eat?

Best tortillas for diabetesMission Whole Wheat Tortillas.Santa Fe Tortilla Company Whole Grain & Flax Tortillas.Thrive Market Organic Coconut Wraps.FlatOut Multigrain Flatbreads.Siete Almond Flour Tortillas.Mission Almond Flour Tortillas.OhLa Almond Flour Tortillas.More items...•

Is salsa OK for diabetics?

As a bonus, the tomatoes and other veggies found in salsa are low in carbs (the salsa contains just 4 g per ¼ cup), making them another good choice for people with diabetes.

Can diabetics eat chicken fajitas?

The safest and most delicious low-carb dish for diabetics is fajitas. Fajitas are traditionally grilled meats and vegetables served with cheese, pico de gallo, guacamole, and sour cream in flour or corn tortillas. Ask to replace the flour tortillas with lettuce leaves or bring your own low-carb tortillas from home.

Can diabetics eat refried beans?

Eating more beans, including refried beans, may help reduce your risk of constipation, heart disease, and type 2 diabetes. Early research suggests that beans may likewise safeguard against age-related illnesses.

Are corn tortillas okay for diabetics?

According to Harvard Health Publications, one corn tortilla has a glycemic index of 52, making it a preferred carbohydrate choice for diabetics.

Can diabetics eat tacos from Taco Bell?

Fresco-Style Soft Tacos This may shock you, but Taco Bell is actually one of the healthiest fast food options out there. Avoid the overflowing nachos and gooey quesadillas, though. An order of two fresco-style tacos with grilled chicken contains 300 calories and 2.5 grams of saturated fat.

Can diabetics eat nachos?

You may love their lip-smackin' saltiness, but potato chips, tortilla chips, or corn chips (including those in restaurant nachos), crackers, and pretzels are not the best food choices for people living with diabetes.

Can diabetics have flour tortillas?

An inseparable part of Mexican cuisine, Tortillas are traditionally made with maize flour and plain flour. But as these ingredients are high on glycemic index, they must be avoided by diabetics.

Which is better for diabetics flour or corn tortillas?

Those extra calories and fat, combined with a lack of fiber, mean that they should be eaten in moderation, or they might increase the risk of health conditions like diabetes, heart disease, or some cancers. On the plus side, flour tortillas have more iron and calcium than corn tortillas.

What to put in guacamole dip?

Update your guacamole recipe by adding protein-packed yogurt to make a healthy dip recipe. For an extra kick, add minced jalapeño or your favorite hot sauce for some zing! Serve this healthy dip recipe with crunchy vegetables, pita chips or pretzels, or use as a sandwich spread.

What to serve with mole poblano?

For more ways to serve this healthy mole, try these ideas: leave the chicken on the bone and serve with the sauce over brown rice; serve the shredded chicken on buns with creamy coleslaw; or stir vegetables and a can of rinsed beans into the saucy shredded chicken to make chili.

What are flank steak tacos made of?

Plus they're made with fresh corn tortillas (not fried) and topped with a quick homemade salsa made with avocado, tomato, onion and a bright squeeze of lime.

What is escabeche in Mexico?

Escabeche, a quick pickling of already-cooked food, is a common way of preparing fish and vegetables in Mexico. In this healthy shellfish recipe, the shrimp are grilled first, then infused with flavor from a chile, herb and vinegar marinade. Serve with tortilla shells for tacos, on top of a salad or with toothpicks for an easy appetizer.

What flavor is shrimp tacos?

Give juicy shrimp tacos a Cajun flavor spin with spices and a quick sear on a hot grill. An easy avocado mash adds creaminess to cool off the spicy kick.

What to serve with fried fish?

To complete the Baja theme, serve with black beans, some diced mango and a bit of light sour cream.

What to serve with quinoa?

Serve with grilled chicken, steak or fish, and a dollop of sour cream.

Can you eat out with diabetes?

Dining out with diabetes Contrary to popular belief, a diabetes diagnosis doesn't mean you have to spend your days eating flavorless fare. It's completely possible to enjoy delicious food—even at a restaurant, as long as you know exactly what to order, how it's prepared, and what an appropriately sized portion looks like. Since not everyone with diabetes has the same meal plan or health goals, we set out to create the most comprehensive list of diabetes-friendly restaurant dishes, whether you're cutting calories or keeping salt, carbs, or fats to a minimum. Read on for nutritionist-approved orders from Chinese and Italian restaurants, delis, smoothie shops, and other popular eateries. Plus, don't forget to be on the lookout for these menu words to avoid. At American restaurants: Turkey burger with steamed broccoli When you're dining at your local sports bar or diner, Isabel Smith, MS, RD, CDN, says that a turkey burger is the way to go. "Remove the top bun, which doesn't typically contain much fiber and swap fries for a green veggie. This will add fiber to your meal and help slow blood sugar spikes and promote satiety," she explains. Here's how to get more fiber in your diet. At American restaurants: Beef burger with a salad If you prefer a beef burger, Smith suggests pairing one with a salad (sorry, no fries) and a vinegar-based dressing on the side. Ditch the top bun to keep empty carbs off your plate and say "no thanks" to cheese to keep excess salt and fat to a minimum. At American restaurants: Filet mignon Feeling fancy? Order a filet with a sweet potato and side of non-starchy vegetables such as spinach or broccoli, suggests Miriam Jacobson, RD, CDN. "Sometimes a steak can be the healthiest item on the menu. Just beware of portion sizes. It should be the size of Continue reading >>

Is Mexican food good for diabetes?

Health , Diseases & Conditions , Diabetes , Prevention Its hard to imagine that Mexican food is good for preventing diabetes, let alone protecting you from cancer. Just think about the common gut-busting fare at a typical Mexican restaurantloaded nachos, bottomless bowls of fried tortilla chips, white-flourbased burritos the size of a loaf pan overstuffed with meat and cheese and sour cream. You might get beansprobably fried in fat! But heres a secret: Thats not really Mexican food. The truth is, its much closer to the typical American dietone thats high in calories, refined grains, large amounts of meat, with a mere smattering of fresh vegetables and fruit. Real Mexican food, on the other hand, is just as delicious (or more so) and includes plenty of vegetables, legumes, whole grains and fruits plus modest amounts of meat, milk and Mexican cheesesand is a whole lot healthier. Eating this way may help to prevent diabetesand its a healthy way to eat if you already have diabetes. In the latest research, eating real Mexican food helped healthy women reduce insulin resistancea key risk factor for developing type 2 diabetesin just a few weeks. At the Fred Hutchinson Cancer Research Center in Seattle, researchers were concerned that women of Mexican descent who adopt an American diet have disproportionately high rates of obesity and diabetes compared to individuals of Mexican descent who keep their more traditional Mexican diets. So they tried an experimentwhat if these women went back to eating their traditional Mexican fare? They recruited 53 healthy women. About half were normal weight and half overweight or obese. None had high blood sugar, diabetes, or any other serious health problem. The women were divided into two groups. For 24 days, one group ate a traditional Mexi Continue reading >>

What are some good side dishes to serve at a Mexican restaurant?

Hold the cheese and sour cream or ask for them on the side. Smaller portions of Mexican rice, black or pinto beans, and salsa are good sides.

How many calories are in chicken fajitas?

Chicken fajitas are a good source of protein and fiber and are a healthy option. One serving of chicken fajitas has approximately 390 calories, 21 grams of fat, 36 grams of protein and 3 grams of fiber. The green pepper in fajitas provides more than 100 percent of the daily value for vitamin C.

How many carbs are in a chimichanga?

Chimichangas (1350 calories and 130 grams of carbs), along with their smaller relatives empandas and taquitos, are deep fried tortillas that are filled with meat, cheese, and some veggies. They can be much higher in calories, carbs, and fats than regular tacos and burritos.

How many carbs are in a tortilla?

Tortillas come in lots of different sizes, but one 6-inch corn tortilla will provide 11 carbohydrates. As at any restaurant, seek out vegetables and lean protein sources that have been cooked with little added oils or frying. If you have diabetes, at Mexican restaurants try to limit the chips you eat to a handful.

Is a fajita salad the same as a chicken salad?

No, not exactly. Both of the salads, from On the Border, are made with chicken and lettuce, but one of them comes in a big (grande) taco shell. The Grande Chicken Salad has about 1280 calories and 75 grams of carbs, while the Fajita Chicken Salad has about 750 calories and 25 grams of carbs.

Can you eat out with diabetes?

Dining out with diabetes Contrary to popular belief, a diabetes diagnosis doesn't mean you have to spend your days eating flavorless fare. It's completely possible to enjoy delicious food—even at a restaurant, as long as you know exactly what to order, how it's prepared, and what an appropriately sized portion looks like. Since not everyone with diabetes has the same meal plan or health goals, we set out to create the most comprehensive list of diabetes-friendly restaurant dishes, whether you're cutting calories or keeping salt, carbs, or fats to a minimum. Read on for nutritionist-approved orders from Chinese and Italian restaurants, delis, smoothie shops, and other popular eateries. Plus, don't forget to be on the lookout for these menu words to avoid. At American restaurants: Turkey burger with steamed broccoli When you're dining at your local sports bar or diner, Isabel Smith, MS, RD, CDN, says that a turkey burger is the way to go. "Remove the top bun, which doesn't typically contain much fiber and swap fries for a green veggie. This will add fiber to your meal and help slow blood sugar spikes and promote satiety," she explains. Here's how to get more fiber in your diet. At American restaurants: Beef burger with a salad If you prefer a beef burger, Smith suggests pairing one with a salad (sorry, no fries) and a vinegar-based dressing on the side. Ditch the top bun to keep empty carbs off your plate and say "no thanks" to cheese to keep excess salt and fat to a minimum. At American restaurants: Filet mignon Feeling fancy? Order a filet with a sweet potato and side of non-starchy vegetables such as spinach or broccoli, suggests Miriam Jacobson, RD, CDN. "Sometimes a steak can be the healthiest item on the menu. Just beware of portion sizes. It should be the size of Continue reading >>

Do diabetics need a special diet?

Kids who have diabetes don't need to eat a special diet. But like all kids, they should eat a mix of healthy foods. No restaurant is off-limits, but if you're helping to choose a restaurant, look for ones that offer some nutritious items. You can check out menus online.

How many drinks should a diabetic drink a day?

The American Diabetes Association recommends that, in general, people with diabetes should have only 1 to 2 drinks per day.

How many carbs are in a fajita chicken salad?

The Grande Chicken Salad has about 1280 calories and 75 grams of carbs, while the Fajita Chicken Salad has about 750 calories and 25 grams of carbs.

How many carbs are in a chimichanga?

Chimichangas (1350 calories and 130 grams of carbs), along with their smaller relatives empanadas and taquitos, are deep fried tortillas that are filled with meat, cheese, and some veggies. They can be much higher in calories, carbs, and fats than regular tacos and burritos. At Taco Bell, the Gordita (Spanish for “little fat one”) ...

Is Mexican food good for diabetics?

Mexican restaurants can definitely be a good option for people with diabetes. They offer low-calorie and low-carb options like beans, grilled veggies, and chicken, not to mention flavorful salsas made with fresh tomatoes, herbs, and spices. Use the following checklists to guide your way.

What are some good things to eat for a Latino?

Life doesn't have to be boring! Many staple foods in the Latino diet are good for your health, from black beans and fresh tomatoes to tropical fruits and whole-grain corn. Some common Latino dishes are also fried and prepared with refined grains, and those should be limited. But there are many ways to enjoy those dishes by simply substituting certain ingredients, like sugar for a natural sweetener, for example, or by changing the method of cooking, from fried to baked, for instance, as we can do so easily with our beloved empanadas.

What fruits are good to drink with agua fresca?

One more agua fresca recipe, and we think you'll love it! Strawberries and coconuts are delicious fruits that are usually available. Combine them together with water and ice, and add mint leaves for a light and flavorful drink that is good any time of the day. Get full recipe at MamásLatinas.

What fruit is good for smoothies?

Mango and kiwi are excellent tropical fruits to combine in a perfect smoothie. Plus, by now, we all know the amazing benefits of chia seeds. We're sharing a recipe that you're sure to love! Get the full recipe at MamásLatinas. 17/40.

What to serve with curtido salvadore?

Top your pupusas, empanadas, chilaquiles, or basically anything else with curtido salvadoreño. This pickled cole slaw is a definite must-have in Salvadorean cuisine, but you can have it with any foods, in my opinion. The vinegar makes it tangy, some people even add a little jalapeño to make it spicy.

Is papaya good for diabetics?

Papaya is good for diabetics because it's rich in fiber and antioxidants. You can eat it by itself with a little lime juice, or you can make a quick and filling smoothie with almond milk. Get the smoothie recipe at MamásLatinas. 4/40. iStock.

Do you need to deep fry empanadas?

30/40. iStock. You don’t need to deep-fry your empanadas. You can bake them! For a perfect appetizer or snack, try some baked beef empanadas. Every Latino country has them, in one form or another, and baked empanadas are also delicious. Get the full recipe at Diabetic Gourmet. 31/40. iStock.

Can diabetics eat corn?

There is a misconception that diabetics cannot have corn. The Centers for Disease Control and Prevention recommends having starch in smaller portions, and corn is an approved food. You can cook corn in hundreds of ways; and corn soup is an easy way to include this versatile ingredient in your diet.