If you’re looking for healthy and delicious ways to manage your diabetes, these 10 healthy Asian recipes are for you. They’ve all been made diabetes-friendly by swapping a few ingredients to make them lower in sodium, carbs, or calories. From hearty congee to flavorful noodle bowls, there’s something for everyone. So grab your chopsticks and get ready to explore the world of healthy Asian cuisine!
Oatmeal Congee
Congee is a traditional savory Chinese rice porridge. This congee recipe is made with rolled oats, which are a good source of fiber and can help manage blood glucose (blood sugar) levels.
The congee oats can be made ahead of time and reheated without any loss of taste or texture. It’s perfect for anyone with a busy schedule who still wants a warm, nutritious meal. By adding in some non-starchy veggies and a fried egg, this is a satisfying and lower carb way to start your morning.
Bulgogi
Bulgogi is a delightful and flavorful Korean dish for those managing diabetes. By using beef tenderloin, which is a lean cut of beef, this recipe cuts down on the calories and fat compared to traditional bulgogi. This recipe is also low carb, so it can have less impact on your blood glucose.
The delicious sauce pairs perfectly with easily prepared veggies, like a bag of frozen stir-fry veggie mix. Serve it with brown rice for more fiber or make cauliflower rice for an extra low-carb meal.
Spaghetti Squash "Ramen" Noodle Bowl
This "ramen" noodle bowl is a delightful and healthy twist on the classic. With spaghetti squash noodles, a rich broth, veggies, and your choice of protein, it's the perfect choice for a speedy, nutritious meal.
Using spaghetti squash noodles instead of regular ramen noodles make this a low-carb recipe. It’s also much lower in sodium compared to other traditional ramen recipes. Add in your favorite veggies and you’ve got a delicious, diabetes-friendly dinner the whole family can enjoy.
Brown Rice Salmon Maki
Here's a tasty diabetes-friendly take on a traditional Japanese favorite. Seaweed (or nori) is a powerhouse of vitamins and minerals, including iodine, iron, and calcium. This recipe uses cooked salmon to add in protein and heart-healthy omega-3 fatty acids, brown rice adds fiber, and other veggies in the roll make it a full and balanced meal.
Veggie Egg Fu Yung
This vegetarian version of the classic Chinese dish is made with a combination of crunchy vegetables, such as bean sprouts, mushrooms, and onions, bound together with a savory egg mixture. It’s low in carbs and calories but packed with flavor and nutrients.
Whether you savor it as the main event or a supporting role, it's a smart choice for those with diabetes who crave the rich flavors of Chinese cuisine in a healthy way.
Vietnamese Beef Soup (Pho)
Pho, a beloved Vietnamese classic soup, has captured the hearts and palates of people worldwide. While beef is the traditional choice, chicken or seafood can be equally delightful. The soup is a harmonious blend of herbs and spices, such as ginger, lemongrass, and star anise, which infuse it with a uniquely delectable flavor.
Pho is an excellent choice for individuals with diabetes, as it is a well-balanced and nutritious meal. The beef provides a rich source of protein, iron, and zinc, while the brown rice noodles offer a healthy balance of carbohydrates and fiber. Pho is a flexible dish, ready to be tailored to your taste. Adjust the ingredients, spice levels, and garnishes to create a bowl that's just right for you.
Thai-Style Halibut with Mango Relish
Halibut is a great source of protein, which is important for maintaining muscle mass and overall health. It's also high in omega-3 fatty acids, which are good for your heart by reducing inflammation and lowering blood pressure. This makes halibut a great choice for people who want to help keep their heart healthy.
It’s served with a mango relish that's colorful, flavorful, a great source of vitamin C, and a good source of fiber.
Chinese Five-Spice Kale Chips
Kale chips are a healthy and delicious way to enjoy a non-starchy vegetable. With a little olive oil, salt, and five-spice powder, you can easily make these kale chips at home. They're crispy, flavorful, and perfect for snacking or as a side dish. And since they're low in carbs and calories, but high in nutrients and fiber, they can help keep your blood glucose in check.
Turkey Meatball “Wonton” Soup with Bok Choy & Carrots
This soup is a powerhouse of protein, veggies, and fiber. With low carbs and calories, it's a smart choice for those managing diabetes. The turkey meatballs provide lean protein, while the bok choy and carrots offer a vitamin-packed, fibrous punch. Plus, the soup is brimming with antioxidants, ready to defend your cells from harm.
Korean BBQ-Inspired Baked Salmon
Salmon is a powerhouse of protein and omega-3 fatty acids. These fatty acids can work wonders, from regulating blood pressure to improving cholesterol levels, and even reducing the risk of heart disease and stroke. Plus, salmon is rich in niacin, a vitamin that helps your body turn food into energy.
This Korean BBQ-Inspired Baked Salmon is a low-carb, lower calorie dish that's big on taste. And you can even put the sauce on other proteins like chicken or tofu or add an extra kick to some veggies!
