10 tips to make your Big Game foods diabetic friendly

Yahoo

07-02-2025

HONOLULU (KHON2) — Diabetes is a serious health problem in Hawaii, that affects many adults in the state. In fact, according to the American Diabetes Association [ADA], about 134,100 adults in Hawaii, or 10.3% of the adult population, have been diagnosed with diabetes, either type 1 or type 2.
Every year, approximately 9,000 adults in Hawaii are newly diagnosed, said the ADA.And since diabetes can cause serious health problems, it's important to get a leg up on how you approach your diet to avoid some the nastier consequences of heart disease, stroke, kidney disease and even blindness.
The ADA said diabetes can also lead to high medical costs, with people with diabetes spending about 2.6 times more on healthcare than those without the disease.
In Hawaii, the total cost of diagnosed diabetes is around $3 billion every year, according to the ADA. This includes $2 billion in medical expenses and another $830 million due to lost productivity from people unable to work because of the disease.
It's important for everyone to understand the risks of diabetes and take steps to manage their health, such as eating healthy foods, staying active and visiting a doctor regularly.
But with the Super Bowl this weekend and everyone spending time with friends and family and eating lots of foods, it's really important to provide diabetic friendly options for your guest, and yourself.
Here are some diabetes-friendly suggestions for popular Big Game foods from the ADA: You can click to take a look at these options if you want to understand the difference.
Muffulettas: Traditional muffulettas are made with a round loaf of sesame bread filled with meats and cheese. To make this healthier, use whole grain bread and lean meats like turkey or chicken. You could also try using a lower-fat cheese. But keep the pickled veggies since the probiotics are good for your gut biome.
Charbroiled oysters: This dish is already a great choice! Oysters are low in calories and high in protein, and the garlic butter sauce can be made with less butter or olive oil for a heart-healthy option.
Dirty rice: Dirty rice is usually made with pork, sausage and rice. For a diabetes-friendly version, try using brown rice or quinoa for extra fiber and lean meats like chicken breast or turkey sausage instead of fatty pork sausage.
Hushpuppies: Hush puppies are deep-fried cornmeal balls. A healthier alternative would be to bake them or cook them in an air frier. You can use whole grain cornmeal for added fiber.
Fried catfish and fried shrimp: You can always use an air frier. Or instead of frying these, you can bake or grill the fish and shrimp to reduce unhealthy fats. Serve with a side of steamed vegetables instead of heavy sides.
Fried okra and fried green tomatoes: You can always use an air frier, too. Or bake these vegetables instead of frying them to make them healthier. They're both rich in fiber and can be a great addition to your Big Game spread.
Gumbo: Gumbo is a hearty dish that can be made healthier by using less oil in the roux and adding more vegetables. You can also use lean chicken or seafood instead of sausage or fatty meats for a lower-calorie version.
Etouffee: Like gumbo, etouffee can be made with less butter or olive oil. Try using more vegetables and lean proteins to make it diabetic-friendly.
Red beans and rice: To make this dish healthier, use brown rice or quinoa and add more vegetables. Skip the fatty sausage and use lean meats like chicken or turkey.
Po'boys: Make a healthier po'boy by using a whole grain bun and filling it with grilled shrimp or lean meats. Skip the fried options for a lighter version.
Desserts: For dessert, instead of traditional sugar-filled options, you can try sugar-free pralines, or a King Cake made with whole grain flour and less sugar.
By making small changes like these, you can enjoy Big Game foods that are tasty and better for managing diabetes.
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Always talk to a healthcare provider for more advice on managing diabetes with food. Laissez les bon temps rouler!
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