The best everyday diabetes recipes focus on meals that satisfy the dietary requirements of one or two people with the disease. With a wide variety of recipes designed for cooking for one or two people, this cookbook can be easily scaled up for entertaining.
Meal planning is an essential part of managing diabetes, as proper meal preparation can reduce the risk of hypoglycemic or hyperglycemic episodes and decrease insulin resistance. The great thing about this cookbook is that it is easy to follow, which means less time spent in the kitchen.
Another critical tip for eating healthy is to avoid snacking. Snacking can be challenging, especially if you have a high-carbohydrate diet. So, it is essential to avoid snacks that contain carbohydrates. Try snacks such as carrot sticks and hummus or dark chocolate rice cakes.
If you have trouble finding healthy recipes for one or two people with diabetes, discuss them with your healthcare team. They can also offer you hints on modifying your kitchen and making it healthier for everyone.
Why are important Diabetes Meals
If you have diabetes, it’s critical to eat regular, well-balanced meals to keep your blood sugars in check. 2 Your blood sugar can drop if you take an oral diabetes treatment that tells your pancreas to create insulin or actual insulin and you delay or skip a meal.
If you have diabetes, healthy eating can help you to:
- keep healthy health in general
- better control of your blood sugar levels
- obtain the desired lipid (fat) levels in the blood
- keep your blood pressure in check
- Diabetes problems can be avoided or slowed down.
What happens if diabetics skip meals?
If you have diabetes, skipping meals can be very harmful to your health. If you have diabetes, it’s critical to eat regular, well-balanced meals to keep your blood sugars in check. Your blood sugar can drop if you take an oral diabetes treatment that tells your pancreas to create insulin or actual insulin and you delay or skip a meal. Hypoglycemia (low blood sugar) must be treated with 15 grams of fast-acting carbohydrates to raise blood sugar levels back to a safe range. If your blood sugar is low, you’ll most likely need to ingest more calories from sugar to compensate.
Some Best Everyday Diabetes Meals
1. Mediterranean Low-Carb Broccoli Salad
Broccoli, artichoke hearts, sun-dried tomatoes, and onions are among the nonstarchy veggies included in this salad. According to Brittany Poulson, RD, CDCES, and author of Healthy Family Cookbook, based in Grantsville, Utah, these foods are substantial in fiber, which can help you feel fuller for longer. “Healthy fats from olives and olive oil are incorporated, making this a heart-healthy choice.
According to the American Heart Association, olives and olive oil are high in monounsaturated fat, which helps lessen your risk of heart disease (AHA). According to the Centers for Disease Control and Prevention (CDC), diabetes doubles your risk of heart disease. Hence monounsaturated fats should be prioritized in your diabetes diet.
2. Chicken Veggie Stir-Fry
Stir-fries make it simple to prepare a diabetic-friendly meal. Carrots, broccoli, zucchini, and green onions are among the diabetes-friendly vegetables in this recipe. It also includes chicken as a lean protein option, according to Poulson. The American Diabetes Association (ADA) recommends purchasing chicken without the skin to reduce saturated fat and cholesterol.
Instead of salt, garlic, jalapeno, fresh ginger, lime, and reduced-sodium soy sauce, add loads of flavor to this chicken and veggie dish from Liz’s Healthy Table. According to the US Food and Drug Administration, too much sodium, which is found in salt, can elevate blood pressure, raising the risk of heart disease.
3. Ground Turkey Sweet Potato Skillet
Try this diabetes-friendly dish for a gluten-free, one-pan supper. You might think that all potatoes are off-limits for diabetes management, but that isn’t the case. “Sweet potatoes are still high in fiber and other beneficial minerals like vitamin A,” explains Poulson.
According to the Mayo Clinic, fiber slows digestion, which can help maintain blood sugar levels stable. Just make sure to consume these starchier root vegetables in moderation. Swapping beef with extra-lean ground turkey in this recipe is also helpful, as it results in a dish with less fat than classic skillet dishes — without compromising texture or flavor, according to Poulson.
4. Vegetarian Lentil Tacos
Green lentils, vegetable broth, diced tomatoes, green chiles, yellow onion, garlic, cilantro, lime, and various spices are all used in these meatless tacos from Cooking Classy (cumin, chili powder, ancho chili powder, paprika, cayenne pepper).
According to a study published in April 2018 in The Journal of Nutrition, using pulses like lentils instead of standard taco starches like rice may decrease sugar absorption, decreasing blood sugar levels. In addition, lentils provide nutrients such as protein, fiber, iron, and magnesium, according to Poulson.
5. Healthy General Tso’s Chicken
Try this General Tso’s chicken recipe from the Plated Cravings blog for a healthier version of a classic Chinese takeout dish. “By removing the breading and skipping the deep frying, this homemade version is a healthier option for persons with type 2 diabetes,” Poulson explains.
It begins by marinating boneless chicken breasts in a small amount of cornstarch, salt, and pepper. An essential stir-fry using peanut oil, dried chiles, toasted sesame seeds, and chopped scallion is added.
According to the American Heart Association, peanut oil is a good source of heart-healthy monounsaturated fats. Finally, a sauce comprised of ketchup, rice vinegar, hoisin sauce, a pinch of brown sugar, and soy sauce will be poured on (look for low-sodium versions of sauces and condiments, especially considering the recipe includes 718 mg of sodium).
6. Banh Mi Chicken Burger Lettuce Wraps
Enjoy the deliciousness of a banh mi sandwich without the added sugar and saturated fats. Diabetic Foodie’s burgers are made with lettuce wraps instead of bread and lean meats like ground chicken or turkey instead of pork.
“I love that this recipe heaps the vegetables on top, accomplishing that aim of boosting nonstarchy foods at meal time,” Poulson adds of the pickled cucumbers, radishes, and carrots. Thinly sliced jalapeos and a tiny bit of sriracha mayo go on top of the burgers (optional). When making the burgers, make sure to use low-sodium soy sauce.
7. Lemon Garlic Salmon
According to the American Heart Association, rich fish like the baked salmon in this recipe are good omega-3 polyunsaturated fatty acids. If you have type 2 diabetes, meals high in omega-3 fatty acids may help lower your risk of heart disease and stroke problems.
Salmon is baked with healthful, fragrant ingredients, including lemons, lemon zest, garlic cloves, olive oil, and fresh parsley in this dish.
8. Summer Tomato and Zucchini Quinoa Pizza
“Just because you have diabetes doesn’t mean you can’t eat your favorite foods, including pizza,” explains Poulson. Take, for example, this Simply Quinoa recipe. According to Poulson, it starts with a quinoa and hummus crust, which provides fiber, healthy fats, and protein. To make the sauce, add more hummus and then a variety of healthful toppings.
“This recipe does what I often recommend to diabetics who still want to eat pizza, which is to top it with vegetables,” explains Poulson. She suggests using nonstarchy vegetables like zucchini and tomatoes, which provide flavor, fiber, vitamins, and minerals without a lot of carbs.
9. Mexican Chopped Salad
This chopped salad from The Cafe Sucre Farine is packed with veggies, including romaine lettuce, bell peppers, onions, jicama, zucchini, and tomatoes, all of which are nonstarchy. It also contains black beans, high in satiating protein and fiber (15.8 g protein and 18.1 g fiber per cup of the reduced-sodium variety).
Bake your tortilla chips and make the honey-lime dressing from scratch, so you know exactly how much salt and oil you’re getting.
10. Mediterranean Grilled Salmon Kabobs
Erhardt’s Eat’s grilled salmon kabobs are both nutritious and flavorful. The marinade chunks of omega-3-rich salmon with nonstarchy vegetables such as zucchini, grape tomatoes, red onion in dry spices, olive oil, and lemons. Cook the lean protein and vegetables on skewers on the grill for a quick and healthy diabetes supper.
Conclusion
The best everyday diabetes meals for one or two are balanced and easy to cook, and the recipes are easy to follow and include healthy ingredients for diabetes and those who have diabetes. This is a guide for those who are cooking for one or two, and it will also give a diabetic meal plan that is appropriate for one or two. A meal should be prepared according to the person’s specific needs with diabetes.
