Image
Food plays an important role as part of diabetes management. Food also gives us connection to our family roots, our friends, and our culture. Often there are memories and traditions that are associated with our food. Most of all, food is nourishment offering vitamins, minerals, and nutrients required for our overall health strategy. Some of our family favorite recipes may need a little tweaking to fit healthy guidelines. We are here to help you with making informed food decisions by offering you recipes that fit healthy food guidelines for people with diabetes.
Diabetes friendly recipes have a few things in common:
- Fiber-Focused: A good source of fiber from vegetables and whole grains, which can help lower cholesterol and blood glucose (blood sugar).
- Keen on Protein: Use lean proteins, keeping the amount of saturated fat low to assist with heart health.
- Healthy Fats: Use healthy fats from plant-based oils (like avocado, olive oil, peanut oil, canola oil, and high-oleic safflower, and sunflower oils) and fish (like salmon, herring, and trout) which can raise good HDL cholesterol.
- More Bang for Your Nutrient Buck: Contain nutrient-dense foods like non-starchy vegetables that provide essential vitamins, minerals, and antioxidants.
Diabetes-Friendly Global Recipes
To get you started, we've rounded up some of our favorite international recipes for your favorite meals:
Pakistani Besan Chilla (Savory Chickpea Pancakes): Pakistani Besan Chilla is not your average pancake. These pancakes offer extra benefits that may help keep blood sugar (glucose) steady. This recipe is an excellent source of fiber and a good source of lean protein. Including high fiber foods and foods that contain protein in our meals may help slow down the absorption of carbohydrate.
Image
Turkey Meatball “Wonton” Soup with Bok Choy & Carrots: Try this comforting bowl of soup with a side of non -starchy vegetables to complete your meal according to the Diabetes Plate. Yes, you can eat from a bowl and still follow the guidelines of the Diabetes Plate. This soup contains some non-starchy vegetables, lean protein and a source of carbohydrate.
Image
Curried Chickpea Stew with Roasted Vegetables: This vegetarian dish can be served for lunch or dinner. Curried Chickpea Stew with Roasted vegetables contains non starchy vegetables, lean protein and quality carbohydrate from the chickpeas. This is another flavorful dish that leans on spices to boast the flavor instead of using salt.
Image
Greek Vegetable Pita Pizzas: Pair a Mediterranean style pizza with a leafy green salad to complete your plate. This pita pizza contains a good source of fiber and can be a quick an easy recipe to prepare for a Mediterranean or vegetarian eating pattern.
Be sure to check out other traditional recipes on Diabetes Food Hub and create an account so you can save your favorites to try later. You can even create and print a grocery list to bring with you to the grocery store!
