Healthy food for diabetics: know what to eat easily

Healthy food for diabetics: know what to eat easily

A good diabetes diet is what you need to help maintain your blood sugar levels and even reverse diabetes in some cases. A type 2 diabetes diet doesn’t mean you have to give up good food. You will still be able to enjoy a wide range of foods that will help you with your disease.



You have to take into account that a good Type 2 diabetes diets are all about balance.

Experts recommend lean protein low in saturated fats. you should avoid or at least limit the consumption of processed and packed foods because they contain processed carbohydrates and added sugar.

Good healthy meals and a good diet must contain foods high in protein such as fish, chicken, meats, vegetables, and grains.

Healthy food for diabetics: know what to eat easily

Recipies (From diaTribe.Org)

Warm Lentil Salad with Garlicky Sausage

Ingredients


1 cup lentils

3 cups water

1 teaspoon kosher salt (or half as much table salt)

2 cups finely diced vegetables (I use something like 2 carrots, 2 stalks of celery, and ½ a red onion, but you can use any combination you like or all one type, and/or add zucchini or bell peppers if you like)

½ stick (1/4 cup) butter, cut into pieces (or ¼ cup olive oil)

¼ cup balsamic vinegar (or another vinegar of your choosing)

1 garlic clove, pressed or minced

1 tablespoon olive or vegetable oil

1 (12-ounce) link kielbasa, cut into ¼-inch diagonal slices (or an equal amount of hot dogs or another garlicky sausage, or skip this altogether)

2 tablespoon finely chopped celery leaves (or parsley)

Black pepper

Instructions

  • Put the lentils, water, and salt in a medium-sized pot and bring to a boil over high heat. Meanwhile, prepare the vegetables so that you can add a tablespoon or two to the pot while the lentils cook, to help flavor the lentils.
  • Once the lentils come to a boil, lower the heat, cover the pot, and simmer until the lentils are just tender, around 25-30 minutes (add boiling water if all the water ever seems to have cooked off).
  • Stir the rest of the vegetables into the lentils and simmer another 2 minutes, then gently drain all of it in a colander and return to the pot.
  • Add the butter (or olive oil), vinegar, and garlic to the hot lentils, and stir gently.
  • At some point (ideally, while the lentils are cooking), sauté the kielbasa or hot dog slices in the oil over medium-high heat in a large frying pan, turning the slices so they get nice and brown.
  • Now stir the kielbasa slices into the newly dressed lentils, along with the celery leaves (reserve a bit for garnish) and a big grinding of black pepper. Taste the salad and add more salt or vinegar, if you think it needs brightening—or a splash of olive oil if it’s too acidic. Pour into a serving dish, garnish with the celery leaves, and serve warm, with a crisp green salad.
Rainbow Salad with Chicken and Creamy Lemon Dressing

Ingredients
1 Romaine heart, chopped (or 4 cups salad greens)

1 carrot, scrubbed or peeled and sliced

½ peeled raw beet, shredded

4 radishes, sliced

1 cup finely shredded red cabbage

3 boneless skinless chicken breasts (roughly 1 ½ pound) seasoned with 1 ½ teaspoon kosher salt* (or ¾ teaspoon table salt) and grilled or sauteed, and sliced; or 4 cups cooked chicken (from a roasted or rotisserie chicken), shredded or sliced; or 1 recipe tofu

Creamy Lemon Dressing (below)

¼ cup roasted pepitas (green pumpkin seeds) or chopped toasted walnuts (to toast the walnuts, put them in a 350 oven for 4 or 5 minutes, until they’re just turning golden and fragrant)

Creamy Lemon Dressing

1/3 cup mayonnaise (not low-fat, ideally Best Foods or Hellman’s)

The juice and finely grated zest of one small lemon or ½ large lemon

1 teaspoon kosher salt (or ½ teaspoon table salt)

1 clove garlic, pressed or finely minced (or ½ teaspoon garlic powder)

black pepper

½ teaspoon yellow mustard or ¼ teaspoon ground turmeric (if you like, just to give it a more yellowy color)

*Note: A great habit to get into is salting chicken (and other meats), as soon as you get it home from the store, even (or especially) if you’re not going to cook it for a day or two. It gives the salt plenty of time to season the chicken all the way through.

Instructions

  • Arrange the greens and vegetables on a large platter.
  • Top with chicken or tofu.
  • Whisk together the dressing ingredients, and taste for salt, then drizzle some over the salad.
  • Top the salad with pepitas or walnuts. Bring the extra dressing to the table and serve the salad right away.

diaTribe

diaTribe provides free cutting-edge diabetes insights and actionable tips for people with diabetes.