Living with diabetes doesn’t automatically mean that you have to sacrifice delicious food. You can create low-calorie and low-fat meals to help keep your blood sugar within a healthy range. Even if you’re avoiding sugar, you can still enjoy delicious and nutritious meals.
Here are our top 5 diabetes-friendly meals that are sure to win over your taste buds!
1. Quinoa Pilaf
Quinoa is a whole grain that is rich in protein, fiber, B vitamins, and minerals. On the glycemic index (GI), quinoa has a rating of 53, which puts it in the low category. This score means that it will be less likely to make your blood sugar rise—provided it is prepared correctly.
You can prepare quinoa pilaf by sauteing onion and celery in olive oil over medium-high heat. You may even toss in chopped white button mushrooms before putting in the quinoa. Add chicken broth, salt, pepper, and thyme and bring it to a boil. Simmer for 15 more minutes. This pilaf would make a better side dish than white rice, having twice the protein and fewer calories and carbs.
2. Roast Chicken
Chicken can be an excellent option for people with diabetes if prepared correctly. This meat is high in protein, and most of its cuts are low in fat.
Skinless chicken breast is the best choice if you want to prepare roast chicken. Remember to use olive oil instead of butter, rub the chicken with salt, pepper, and chopped rosemary, then put it in the oven. You may put chopped onions on top for added flavor.
3. Mixed Vegetable Salad
Of course, vegetables are a no-brainer when it comes to a healthy diet. They have plenty of fiber and minimal amounts of fat and sodium.
A good vegetable salad should feature plenty of dark greens, such as kale, mustard greens, and bok choy. Mix in carrots, red peppers, and even eggplants to add some color to your salad. Skip the creamy salad dressings and use extra-virgin olive oil or red wine vinegar-based alternatives instead.
4. Baked Salmon
The American Diabetes Association (ADA) approves the consumption of fish high in omega-3 fatty acids at least twice per week. Fatty fish includes salmon, herring, sardines, mackerel, and trout.
You may either broil, bake, or grill the fish to avoid adding more calories from breading and oils. Take fillets of salmon and marinate it in garlic, light olive oil, lemon juice, and your favorite herbs and spices. After an hour, they’re ready to be placed in a preheated oven. Sprinkle chopped parsley and lemon juice as garnish.
5. Greek Yogurt
If you’re craving dessert, Greek yogurt is the perfect snack to cool down on a hot day. Greek yogurt is less likely to contain fat and sugar than regular yogurt. However, be sure to check the label before purchasing any.
Also, consider natural sweeteners that are less likely to raise your blood sugar levels. One popular alternative is stevia. Extracted from the leaves of the plant species called Stevia rebaudiana, stevia is the perfect sugar replacement. You can buy stevia in either powdered or pure extract form.
