Diabetes isn’t just about managing blood sugar levels, it’s also about making sure that the lifestyle you live compliments your diabetes treatment plan. That includes eating the right amount of food, and the right kind of food that can lower the risk of diabetes complications from taking hold and wreaking havoc on your body!
Summertime can make people with diabetes feel nervous, as they try to navigate the season’s indulgent festivities and still keep their blood sugar levels in check. The Summer season brings along fresh fruits and vegetables that are perfect for making delicious meals or snacks, but what happens when you’re diabetic?
Here are some diabetes-friendly recipes that you can make to keep your summer season fun without putting you at risk of developing serious health problems in the future!
Diabetic-friendly recipes to try in the summer
#1. Fiber-rich diabetes foods
The fiber-rich foods help reduce blood sugar levels and stabilize insulin production, making them perfect for diabetic patients. Good examples include broccoli, beans, whole grains, and apples. Here are a few of our favorite diabetes-friendly recipes to get you started
1) Tomato salad with beans sprouts and capsicum and broccoli:
This is a great way to enjoy some fiber-rich veggies. The tomatoes are rich in lycopene, which has been linked to lower rates of heart disease, while beans contain resistant starch, which helps reduce blood sugar levels and stabilize insulin production.
Capsicum is also high in fiber as well as vitamin C – an antioxidant that can help fight against free radicals, which can cause cell damage leading to cancer. Broccoli is packed full of beta carotene, which is converted into vitamin A in your body and helps maintain healthy eyesight.
Recipe:
- Take 1 cup of beans and cook them until soft.
- Wash and chop 1 cup of tomatoes, 1 cup of capsicum, and 2 cups of broccoli, and mix them all in a bowl with olive oil or vinegar.
- Add salt and pepper to taste.
2) Spicy chickpeas:
Chickpeas make for a perfect diabetic-friendly recipe because they’re packed full of soluble fiber that slows down digestion and keeps you feeling fuller for longer. It’s also low GI so it won’t affect your blood sugar levels too much. This spicy chickpeas dish is high in protein, making it a great option for vegetarians.
Recipe:
- Take 1 cup of chickpeas and boil them until soft.
- Chop 1/2 an onion, 2 tomatoes, and 2 cloves of garlic and mix with olive oil, salt, pepper, and chili flakes, and enjoy the meal.
3) Green beans with walnuts:
Green beans are rich in fiber as well as vitamin C – an antioxidant that can help fight against free radicals, which can cause cell damage leading to cancer. It’s also a great source of folate and magnesium, both of which have been linked to lower rates of heart disease.
Walnuts are high in omega 3 fatty acids, which have been shown to reduce inflammation and lower blood pressure. They’re also packed full of antioxidants and vitamin E – another powerful antioxidant that helps protect cells from damage caused by free radicals.
Recipe:
- Take 1 cup of green beans and cook them until soft.
- Drain any excess water and mix with 2 tablespoons of olive oil, salt, pepper, 2 tablespoons of walnuts, and a pinch of dried oregano.
- Mix well and serve warm or cold.
#2. Diabetes juices
In diabetes, it is always good to avoid juices as they are high in sugar content and may have other added preservatives which may hike your blood sugar levels. It is better to go for fresh fruits rather than juicing them as they contain fiber which helps in digestion and keeps you full for a longer time.
Juices also lack minerals, vitamins, and antioxidants that come from whole fruits and hence should be avoided by people with diabetes. However, for Diabetes, you can take Juices like Kerala, Amla, and Spinach. These juices help in lowering blood sugar levels.
1) Karela juice or bitter gourd juice:
Karela juice is a very good source of vitamin C and is also known as bitter gourd or balsam pear. It has been used for its medicinal properties since ancient times and is also recommended in ayurvedic medicines to treat diabetes, indigestion, constipation, etc.
It helps to control blood sugar levels by lowering glucose absorption from food and hence can be taken by people with Diabetes mellitus type 2. It contains antioxidants that help to reduce oxidation in body cells that are caused due to high blood sugar levels which further causes diabetic complications like neuropathy, nephropathy, etc.
Recipe:
Bitter gourd juice can be made by peeling and chopping up bitter gourd into small pieces and then grinding it in a mixer with little water. It can also be made into a smoothie by adding cinnamon powder, black pepper powder, etc.
#3. High protein diabetes recipes
To stay healthy, it’s best to consume meals high in protein that are low in carbohydrates. Protein is a macronutrient found in foods like meat, fish, and poultry and can help keep your blood sugar levels stable after eating.
1) High-protein berry yogurt bowl:
Start your day with a protein-packed breakfast that’s low in carbs and high in flavor. This high-protein berry yogurt bowl combines Greek yogurt, raspberries, blueberries, and strawberries to create a sweet and tart parfait that can be eaten for breakfast or as a snack.
Recipe:
#1. Combine one cup of Greek yogurt, 1⁄4 cup blueberries, 1⁄4 cup raspberries, and 1⁄4 cup strawberries in a bowl.
#2. Top with 2 tablespoons of granola and a drizzle of salt, if desired, and serve immediately.
2) Chicken fajita salad with creamy avocado dressing:
If you love fajitas but don’t want all of those extra calories from tortillas, consider eating them over a salad instead! This chicken fajita salad features chicken breast strips, bell peppers and onions served over fresh greens with tomatoes and avocado slices for added creaminess.
Recipe:
#1. Place chicken strips, bell peppers, and onions in a large skillet over medium heat. Cook for 10 minutes or until vegetables are tender and chicken is cooked through, stirring occasionally.
#2. Transfer mixture to a plate and let cool slightly before slicing into bite-sized pieces; set aside.
#3. Combine one avocado, 1⁄4 cup plain Greek yogurt, 1 tablespoon lime juice, 1⁄2 teaspoon garlic powder, 1⁄4 teaspoon salt, and 1⁄8 teaspoon black pepper in a blender or food processor until smooth.
#4. Arrange salad greens on two plates then top with chicken fajita mixture, avocado dressing, and tomatoes; serve immediately.
3) Grilled salmon with avocado salsa:
If you love to fish but are looking for a way to make it more diabetes-friendly, consider grilling salmon instead of frying it. This grilled salmon recipe is topped with an avocado salsa that adds flavor and creaminess without adding extra calories or carbs.
Recipe:
#1. Combine one avocado, 1⁄4 cup chopped red onion, 2 tablespoons chopped fresh cilantro leaves, and 1 tablespoon lime juice in a bowl; stir until well combined then set aside.
#2. Brush salmon with olive oil then sprinkle with salt and pepper to taste before placing on grill over medium heat for 10 minutes or until cooked through, turning once halfway through cooking time.
Conclusion
Diabetes is a major health issue today, but we can help stop diabetes by eating healthy and smart, that’s why you must try these great diabetic-friendly recipes for the summer season. These diabetic-friendly recipes are so delicious and easy to prepare in just a few minutes, therefore it’s your time to enjoy these wonderful recipes that you never thought about before.
Article courtesy of The Wellness Corner.
