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Nutrition News: What you need to know about a just released nutrition report
What can I eat? If you’re like a lot of people with diabetes or prediabetes, that was likely the first question you asked after your doctor delivered the diagnosis. A new report from the American Diabetes Association (ADA), published in the May 2019 issue of Diabetes Care, provides some answers based on recent research. Here are some of the highlights from the report.
Lentil Stew
You can play around with different types of lentils in this stew - try red, yellow, or brown lentils.
Sausage, Bean and Quinoa Soup
This hearty soup is a play on red beans and rice made with the whole grain quinoa.
Latin Baked Fried Chicken
Breaking news: the secret to great fried chicken without the frying has been discovered! Okay, all jokes aside, would you have ever dreamed that having fried chicken would be possible when eating healthy? You will love me forever for this baked, crispy, and moist chicken recipe. We can live happily ever after with our baked fried chicken. To make your own salt-free Adobo seasoning, combine 1 tbsp each of lemon pepper, garlic powder, onion powder, dried oregano, dried parsley, and achiote powder and 1/2 tbsp cumin. Store in an airtight container for up to 2 weeks.
Pineapple Peach Sorbet
Fruit sorbet is a satisfying dessert that gets it's sweetness from natural sugars in fruit, plus all the nutrients and fiber found in fresh fruit. When fresh produce is in season, cut up and freeze the fruit yourself. Otherwise, you can find an abundance of frozen fruit in the grocer’s freezer. Play around with other fruit combinations like mango-strawberry, peach-raspberry or pineapple-banana. You could pour the mixture into popsicle molds, too, for a perfectly portioned treat.
Caldo Verde (Green Soup)
This classic Portuguese Soup is satisfying in every way. Traditionally, the soup is done with water, but chicken stock adds greater depth of flavor in this recipe. Chicken sausage instead of the traditional chorizo makes for a more diabetes-friendly dish. The kale adds a vibrant green color that gives Caldo Verde it's name. Feel free to play with different types of greens like collard greens or spinach. *Look for fully cooked chicken sausage (your choice of flavor) with <500 mg sodium per 3 oz link.
Ask the Experts: What is the ADA Diet?
Nutrition information in the media around diabetes meal planning is complicated and constantly changing. Type "diabetic diet" into a search engine and you're going to get thousands of confusing results. Should you be vegan? Low-carb? Keto? Should you cut out fat or eat nothing but fat? Everyone seems to be suggesting something different. So what is the American Diabetes Association diabetes diet?
Better Mashed Potatoes
The potato is the star of this comfort-food side dish, but a nonstarchy vegetable plays a surprising supporting role. The result is light and luscious. Smart Swaps: The original mashed potato recipe (serving size: 1/2 cup) had 130 calories, 8 g fat (4.7 g sat. fat, 0.3 g trans fat), 15 g carbohydrate, and 770 mg sodium. * Mashing options: Put the mixture through a ricer or a food processor for a smooth mash. Mash with a potato masher for a coarse mash. Veggie Helper: Cauliflower, which has less starch than potato, helps cut in half the carbohydrate grams in this dish. Less Fat: Fat-free
Heart-Healthy Recipes for People with Diabetes
Did you know that having diabetes puts you at a higher risk for developing heart disease? The good news is, managing diabetes—which includes healthy eating, being physically active, monitoring blood glucose, reducing stress, and taking medications as prescribed by your doctor—may help protect your heart and lower your risk of heart disease. To get you started, we've rounded up some of our favorite heart-healthy recipes for breakfast, lunch, dinner, and even dessert! These recipes are packed with: Fiber from vegetables and whole grains, which can help lower cholesterol and blood glucose (blood
Resources and Budget-Friendly Ideas for Eating More Vegetables
Eating balanced meals with plenty of vegetables is one of the best things you can do to help manage diabetes. However, this can be hard to do when a healthy choice is more expensive than the not-so-healthy one. The good news? There are options out there to help you with food costs. Simple Budget-Friendly Ways to Eat More Vegetables Vegetables are packed with nutrients and fiber that can help keep your blood glucose levels steady. The Diabetes Plate is a an easy visual tool that can help you create healthy meals to manage blood glucose (blood sugar) and vegetables have a star role on the plate