Diabetes Recipes: A Round Up to Boost Your Health with Fruits and Vegetables
Diabetes-friendly recipes should be loaded with health-shielding ingredients that protect the body without jacking up blood sugar levels. And, of course, the dish should taste fantastic. You’ll love this diabetes recipe round up during National Diabetes Month and every month!
Thanks to colleagues and others for sharing these terrific diabetes recipes featuring two food groups that don’t get enough attention – vegetables and fruits.
Diabetes Recipes Featuring Non-Starchy Vegetables
I usually advise my patients and clients to fill half of their plates with nonstarchy vegetables like asparagus, spinach, broccoli, carrots, tomatoes and zucchini. These are the epitome of diabetes-friendly foods. They’re low-calorie – about 50 calories per cup – and they’re low in carbohydrate – only about 10 grams per cup. At the same time, they’re filling and jam-packed with health-boosting nutrients and phytonutrients.
Some of the following recipes showcase vegetables on their own in simple or unusual ways. Other recipes slip vegetables into grain-based dishes or other food combinations. I always try to lighten up (or “healthify”) a recipe by adding nonstarchy vegetables. You’ll see that in my two healthy comfort food recipes below.
Keep scrolling to get the to diabetes-friendly fruit recipes too.Here's a roundup of 16 diabetes-friendly recipes with veggies and fruits. #NationalDiabetesMonthClick To Tweet
Kale and Brussels Sprouts Slaw with Cranberries, Shelby Kinnaird, person with diabetes, Diabetic Foodie
Hashbrown Casserole with Veggies, Jill Weisenberger, MS, RDN, CDE, Food and Nutrition Solutions by Jill (shown above)
Very Veggie Pizza Pasta Salad, Kim Galeaz, RDN, CD, Registered Dietitian Nutritionist and Culinary Consultant to the food, beverage and agriculture industry
Greek-Inspired Macaroni and Cheese, Jill Weisenberger, MS, RDN, CDE, Food and Nutrition Solutions by Jill
Savory Steel Cut Oats with Spinach, Mushrooms, and Tofu, Sharon Palmer, RDN, The Plant-Powered Dietitian (shown above)
Cauliflower “Hash Brown” Patties, Jackie Newgent, RDN, CDN, culinary nutritionist and author of The All-Natural Diabetes Cookbook
Diabetes Recipes Featuring Fruit
Let’s bust a diabetes myth! Fruit gets a bad reputation because it’s a source of sugar. But this natural sugar is packaged with a host of vitamins, minerals, fiber and phytonutrients. Phytonutrients are natural plant compounds that interact with other nutrients and phytonutrients to protect us from chronic health problems. Each fruit (and vegetable, nut, grain, legume) has a unique array of phytonutrients, so variety boosts health the most.
I always remind my patients and clients with diabetes that their blood sugar levels react primarily to the total amount of carbohydrate at one meal or snack – not to the source or type of carbohydrate. With this mind, enjoy your fruit. Just remember to count the carbohydrate as part of your meal or snack allowance. Check out my post How to Count Carbs for Diabetes.You'll want to see this round up of healthy diabetes recipes. #NationalDiabetesMonthClick To Tweet
Grilled Mango Salad with Avocado and Pistachios, Jackie Newgent, RDN, CDN, culinary nutritionist and author of The All-Natural Diabetes Cookbook (shown above)
Curried Chicken Salad with Dried Cherries and Cashews, Kim Galeaz, RDN CD, Registered Dietitian Nutritionist and Culinary Consultant to the food, beverage and agriculture industry
Chocolate Peanut Butter Oat Balls, Jill Weisenberger, MS, RDN, CDE, Food and Nutrition Solutions by Jill (shown above)
Dark Chocolate Orange Slice Wheels, Roxana Begum, RDN, The Delicious Crescent
Chocolate Dipped Apricots, Jill Weisenberger, MS, RDN, CDE, Food and Nutrition Solutions by Jill
Cheers to happy, healthy and diabetes-friendly eating!
And don’t forget to count your carbs for diabetes.
Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She's also the author of four books, including a best-seller. She's a nationally-recognized media expert in high demand for print and online interviews, as well as corporate and one-on-one nutritional counseling. Jill's philosophy is that nutrition science should be understandable, realistic and oh so delicious.
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Like most of my patients and clients, I lead a busy life. You probably do too. Fortunately, you don’t need weeks, days or even hours to start living better and healthier. This blog offers timesaving strategies and bite-sized nutrition and health information. Come by often for tips and inspiration to healthy living – no matter how busy you are. I am a registered dietitian nutritionist offering credible, practical nutrition advice to keep busy people healthy. Yes indeed, we can be both busy and healthy.