Did you know the cooking method you choose could help keep your diabetes in control? Research shows that lightly steam-cooking at least some of your favorite foods may be one of the best ways to aid your insulin response.
Insulin is a hormone produced in the pancreas that helps you use blood sugar for energy. When you have low insulin sensitivity, also called insulin resistance, your body doesn’t perform this task as efficiently. This can lead to higher blood sugar, as well as an increased risk of certain conditions, such as diabetes and heart disease.
In one 2016 study in the journal Diabetologia, steam cooking—along with poaching, boiling and stewing—seemed to beat frying, grilling and roasting when it came to maintaining insulin responsiveness. The study participants who ate foods cooked at high heat had poorer insulin sensitivity compared with the folks who often ate lightly steam-cooked foods.
Avoid this byproduct
Bottom line: A Maillard reaction occurs during the browning stage of high-heat cooking, producing potentially harmful byproducts called heterocyclic amines (HCAs). And these byproducts may be the reason for the research results.
So, instead of putting some of your goodies on the grill, pop them in the steamer—and give these steam-cooking tips a try:
- Water it down. Poaching is another great low-heat cooking option for fruit, eggs, chicken and fish. To poach a food, you submerge it in a hot liquid such as water, wine or broth until it’s fully cooked.
- Soak it up. A marinade may help reduce the harmful by-products created during high-heat cooking. Some studies have found that meat marinades made with herbs like rosemary and thyme to be particularly effective.
