Who said eating healthy to control diabetes had to be a tasteless sacrifice? Today, diabetic recipes abound that are just as delicious as their high-fat and sugar counterparts. It’s simply a matter of understanding the foods to include and those to eliminate.
A healthy eating plan incorporating fiber-rich foods, healthy carbohydrates, heart healthy fish and ‘good’ fats can help diabetics control blood sugar.
- Fiber-rich foods include dietary fibers that are not absorbed during the digestive process. Examples are vegetables, fruits, nuts, beans, peas, and whole-wheat flour
- Healthy carbohydrates come from fruit, vegetables, whole grains, beans, peas and low-fat dairy rather than processed sugars or grains, such as rolls, breads, pastries.
- Heart friendly fish can range from low-fat fish to fish that are high in fat but “healthy fats” such as Omega-3. For example, cod, tuna and halibut are low total fat, saturated fat and cholesterol. Conversely, salmon, mackeral and herring, while higher in fat, actually lower triglyceride levels because they are high in omega-3 fatty acids.1
Keeping a log of what you eat is a great way to see how different meals impact your blood glucose level. The OneTouch Logbook available at AllegroMedical.com is one of the more popular items for that purpose. It’s easy to monitor blood glucose levels with quick testing tools such as the OneTouch UltraMini Glucometer System.
Remember, controlling your diabetes through diet doesn’t have to be boring. Enjoy these recipes for a meal that’s big on flavor and still glycemic friendly.
Fruit Salad with Vanilla Yogurt2
1 (16 ounce) package fresh strawberries, hulled and halved
1 large peach, pitted and cut into bite-size pieces
2 plums, pitted and cut into bite-size pieces
2 kiwi fruit, peeled and cut into bite-size pieces
1 cup dark sweet cherries, pitted and halved
1 cup honeydew melon balls or cubes
1 cup cantaloupe balls or cubes
1 cup cubed fresh pineapple
1 cup grapes
2 (16 ounce) containers low-fat vanilla yogurt
In a large salad bowl, lightly mix together the strawberries, peach, plums, kiwi fruit, cherries, honeydew melon, cantaloupe, pineapple, and grapes until the fruit is well mixed. Serve in bowls with yogurt spooned over the top.
Original recipe makes 12 servings
Chicken with Peach and Melon Salsa3
1 (15-ounce) can peach halves, drained and rinsed
4 boneless, skinless chicken breasts
4 teaspoons Jamaican Jerk seasoning
1 cup pre-cut melon medley, diced
1 tablespoon diced pimientos
1 tablespoon freshly chopped cilantro leaves
1 tablespoon lime juice
1/2 teaspoon salt
Heat a grill pan over medium-high heat.
Place peaches halves on grill pan and grill 2 to 3 minutes per side. Set aside to cool and then dice into small pieces.
Season both sides of each chicken breast with 1 teaspoon Jamaican jerk seasoning. Place chicken breasts in pan and grill for 6 minutes per side, or until cooked through.
Meanwhile, in a medium bowl, combine grilled peaches and remaining ingredients. Stir thoroughly.
Serve chicken topped with peach and melon salsa.
Chocolate Peanut Torte Recipe4
1-3/4 cups all-purpose flour
1 cup sugar
3/4 cup baking cocoa
1/3 cup sugar blend
1-1/2 teaspoons baking powder
1 teaspoon salt
1/4 teaspoon baking soda
1 cup fat-free milk
1/2 cup egg substitute
1/4 cup canola oil
2 teaspoons vanilla extract
1 cup boiling water
CREAMY PEANUT FILLING:
1-3/4 cups plus 2 tablespoons cold fat-free milk, divided
1 package (1 ounce) sugar-free instant vanilla pudding mix
3/4 cup reduced-fat creamy peanut butter
1 ounce unsweetened chocolate
3 tablespoons butter
1/2 cup confectioners’ sugar
2 tablespoons fat-free milk
Coat two 9-in. round baking pans with cooking spray; line with waxed paper. Coat the paper with cooking spray and sprinkle with flour; set aside.
In a large bowl, combine the first seven ingredients. In a small bowl, combine the milk, egg substitute, oil and vanilla; add to flour mixture. Beat for 2 minutes. Stir in water.
Pour into prepared pans.
Bake at 350° for 30-35 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes; remove from pans to wire racks. Cool completely.
In a large bowl, whisk 1-3/4 cups milk and pudding mix for 2 minutes; let stand 2 minutes or until soft-set. In a small saucepan over low heat, stir peanut butter and remaining milk until smooth. Fold into pudding.
Place bottom layer on a serving plate; spread half of filling over cake layer; top with second layer and remaining filling. Chill for 1 hour or until serving.
For topping, in a microwave, melt chocolate and butter; stir until smooth. Stir in confectioners’ sugar and milk until smooth. Cool until spreadable. Spread frosting over top of cake.
Yield: 16 servings.
Diabetes is a serious condition that if left uncontrolled can lead to nerve, kidney and heart damage. Losing weight and making wise food choices can help keep blood glucose levels within acceptable ranges. Always consult with your doctor and a registered dietitian to see what is best for you.1 Rely on AllegroMedical.com for all of your diabetic maintenance and testing needs.