Mexican cooking for diabetics: low-sugar recipes

Mexico has one of the highest diabetes rates in the world, which makes this disease an everyday reality for millions of Mexican families. Paradoxically, traditional Mexican cooking - the kind from before food industrialisation - is one of the most suitable for people with diabetes. The base ingredients of pre-Hispanic gastronomy (nixtamalised corn, beans, chiles, nopales, chia, squash, avocado) have low or moderate glycaemic indices and are rich in fibre, plant protein and essential nutrients.

The problem is not Mexican cooking itself, but the modern versions loaded with sugar, refined flours, soft drinks and trans fats that have driven up diabetes in Mexico. Returning to original Mexican cooking is, literally, returning to a healthier diet. In this guide we offer authentic Mexican recipes adapted for diabetics, without sacrificing flavour or tradition.

Mexican ingredients that are a diabetic's allies

Nopales: the anti-diabetic superfood

The nopal (cactus) is perhaps the most scientifically studied Mexican food in relation to diabetes. Multiple studies have shown that regular consumption of nopal helps reduce blood-glucose levels after meals. Its high soluble-fibre content slows the absorption of sugars and improves insulin sensitivity.

In Spain, nopales can be found canned in Latin shops. Rinse them well to remove the viscous liquid, cut them into strips and saute them with onion, chile and cilantro. It is a perfect accompaniment: low in calories, high in fibre, with a mild flavour that goes with everything.

Beans: protein with fibre

Beans (black, pinto, bayo) are an extraordinary source of plant protein with a low glycaemic index (GI 20-30). Their high soluble-fibre content slows digestion and prevents blood-sugar spikes. In addition, they provide iron, zinc, magnesium and folate.

For diabetics, beans de la olla (cooked with water, onion, garlic and epazote) are preferable to refried, since the latter usually include added lard or oil. If you make refried beans, use olive oil in a moderate quantity.

Chile: active metabolism

The capsaicin in chile does not only give heat: recent studies suggest it helps improve insulin sensitivity and can contribute to blood-sugar regulation. In addition, chiles are rich in vitamin C (more than an orange) and antioxidants. Using chile as the main seasoning instead of commercial sugary sauces is a direct gain for glycaemic control.

Avocado: healthy fat

The avocado is rich in monounsaturated fats (the same as olive oil), fibre and potassium, with a minimal impact on glucose levels. It is the perfect accompaniment to any Mexican meal and helps you feel full for longer, reducing the temptation to snack between meals.

Chia: the ancestral seed

Chia, originating in Mexico, is extraordinarily rich in fibre, omega-3 and protein. It absorbs up to 10 times its weight in water, forming a gel that slows digestion and stabilises glucose levels. Two tablespoons of chia a day can make a significant difference.

Mexican recipes suitable for diabetics

Chicken tacos with nopales (low GI)

Saute chicken breast cut into strips with nopales in strips, onion, garlic, serrano chile and cilantro. Serve in corn tortillas (corn ones have a lower glycaemic index than wheat). Accompany with homemade green salsa and avocado. No added sugars, rich in protein and fibre.

Caldo tlalpeño (comforting soup)

This classic Mexico City broth includes chicken, chickpeas, green beans, chipotle chile, epazote and avocado. It is a complete, nutritious soup with a low glycaemic impact. The chickpeas provide fibre and protein, the chipotle gives depth of flavour and the avocado adds creaminess without sugar. Avoid accompanying it with white rice; better some toasted corn-tortilla strips.

Nopal salad with black beans

Cooked, cubed nopales, black beans de la olla, tomato, red onion, cilantro, jalapeño chile, lime juice and olive oil. Salt to taste. It is a complete salad, with plant protein (beans), fibre (nopales and beans), healthy fats (olive oil) and intense flavour (chile and lime). Very low glycaemic index.

Chicken in chipotle salsa without sugar

Blend chipotles in adobo (drain the adobo, which usually contains sugar) with roasted tomato, garlic and chicken broth. Fry the salsa in a pan with a little oil, add chicken breasts and cook over medium heat for 20 minutes. The chipotle provides all the flavour without any need for sugar. Accompany with brown rice (a better glycaemic option than white) and beans de la olla.

Lime water with chia (no sugar)

Instead of soft drinks or sugary aguas frescas, make lime water with chia: the juice of 4 limes, 1 litre of cold water, 2 tablespoons of chia seeds and stevia or erythritol to taste (instead of sugar). Let the chia hydrate for 15 minutes before serving. It is refreshing, nutritious and with zero glycaemic impact.

Vegetable fajitas with guacamole

Saute coloured peppers, zucchini, onion and mushrooms cut into strips with cumin, garlic and chili powder. Serve with fresh guacamole and corn tortillas. A complete meal, rich in fibre, low in refined carbohydrates and full of flavour. If you add chicken or lean beef, you have a perfect dinner for diabetics.

Mexican weekly menu for diabetics

Monday: Breakfast: Huevos a la mexicana (with tomato, onion and chile) + beans. Lunch: Chicken tacos with nopales. Dinner: Nopal salad with beans.

Tuesday: Breakfast: Green chilaquiles with chicken (a moderate portion of tortilla chips). Lunch: Caldo tlalpeño. Dinner: Mushroom quesadilla in corn tortilla.

Wednesday: Breakfast: Grilled nopal with egg and green salsa. Lunch: Chicken in chipotle salsa with brown rice. Dinner: Guacamole with raw vegetables (carrot, cucumber, celery).

Thursday: Breakfast: Molletes on toasted corn tortilla (instead of bread) with beans and cheese. Lunch: Vegetable fajitas with guacamole. Dinner: Black bean soup with chipotle.

Friday: Breakfast: Huevos rancheros with homemade red salsa. Lunch: Veracruz-style fish (without flour batter). Dinner: Ceviche tostadas with avocado.

What to avoid (problematic modern versions)

• Soft drinks and sugary aguas frescas: A glass of traditional agua de horchata has 30-40g of sugar. Substitute with stevia or eliminate the sugar.
• Wheat tortillas: Higher glycaemic index than corn. Always prefer corn.
• White rice in large quantities: Moderate the portion or use brown rice.
• Mexican bread (conchas, cuernos): High in sugar and refined flour. Avoid or consume occasionally.
• Commercial salsas: Many contain added sugar. Make your salsas at home with chiles, tomato and spices.
• Sweet tamales: High in sugar and fat. Savoury tamales in a moderate portion are a better option.

The wisdom of ancestral cooking

The irony of the diabetes epidemic in Mexico is that the solution lies in the country's own culinary tradition. The pre-Hispanic diet of corn, beans, chile, squash, nopal and chia is almost perfect for glycaemic control. It was industrialisation, soft drinks, junk food and the abandonment of traditional cooking that created the problem.

Returning to cooking traditional Mexican food is not only a gastronomic act: it is an act of health. Explore our Mexican recipes and discover that Mexico's tastiest food is also its healthiest. Your body and your palate will thank you.