Those afflicted with type 1 or type 2 diabetes know all too well how complicated a simple decision like, what should I have for dinner? can be. Terms like "carb counting" and "glycemic index" are top of mind here, but they're taken into consideration in very different ways depending on the type of condition—and the diabetic.
Type 1 diabetes is a chronic condition in which the pancreas stops producing insulin, a hormone needed to allow sugar (glucose) to enter cells to produce energy. It has no cure. With type 2, one's body either resists the effects of insulin or doesn't produce enough of it to maintain normal glucose levels. Losing weight, eating well, and exercising can all help manage and even reverse type 2 diabetes.
In either case, blood sugar management is key. It's too easy to get bogged down trying to find the perfect foods for keeping your blood sugar in check, which is why we wanted to do the heavy lifting for you. These nutrient-rich recipes, created by the Real Simple food department with guidance from diabetes experts George L. King, MD, and Jackie Mills, RD, are carb-smart and high in flavor.
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Avocado and Raita Toast with Boiled Egg
Raita, an Indian yogurt sauce made by combining yogurt with chopped cucumber, lemon juice, salt, and pepper, is an unexpected yet tasty topping for toast. Finish the grab-and-go breakfast with a layer of creamy avocado and chopped fresh mint. Serve with a boiled egg to boost the amount of protein.
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Chicken, Spinach, Pear, Celery, and Parsley Salad
To create a more nutritious salad, use baby spinach instead of iceberg or romaine lettuce. Top the greens with cooked chicken breast, pear (or apple), celery, parsley, and walnuts. Then, toss the salad with a bright lemon vinaigrette.
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03of 12
Salmon, Fennel, and Onion Kebab with Parsley Caper Sauce Over Farro
You don't need a grill to make these incredibly tasty (and healthy) kebabs. Instead, thread salmon, fennel, and onion onto skewers and broil, turning once, until the salmon is opaque throughout and the vegetables are crisp-tender, about 7 to 9 minutes. Serve with a flavorful lemon caper sauce and a nutty grain, like farro.
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04of 12
Roasted Broccoli and Tomato Mac-and-Cheese
If you're looking for a healthier spin on the classic, consider this veggie-packed mac-and-cheese your new go-to. In the colder months, opt for roasted winter squash and red onion.
Get the Recipe: Roasted Broccoli and Tomato Mac-and-Cheese
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Cream Cheese, Caraway, and Rye Toast With Boiled Egg
Neufchâtel is a soft, moist, and slightly crumbly French cheese that's typically found in the dairy aisle of your local grocery store. If you're having trouble finding it, cream cheese is a great substitute. To make this quick breakfast, top the bread with the Neufchâtel, avocado, lemon juice, caraway seeds, and a pinch each of salt and pepper.
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Chicken, Watercress, Mango, Scallion, and Mint Salad
You won't dirty any pots and pans making this salad: Toss together the chicken, watercress, mango, scallion, mint, cashews, vinegar, oil, and seasonings in the same bowl you'll eat out of. To make the 20-minute meal even easier to prep, buy pre-cooked chicken breasts at the supermarket.
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Mustard, Avocado, and Dill on a Whole-Wheat English Muffin with Boiled Egg
If you can spare just five minutes in the morning, you can make this healthy, nutrient-rich breakfast. Simply top a whole-wheat English muffin with whole-grain mustard, avocado slices, and fresh dill. Round out the meal with a boiled egg.
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Chicken, Baby Kale, Tomato, Cucumber, Pistachio, and Chive Salad
Sick of spinach? This delicious main-course salad stars kale, a nutritional powerhouse. Make your own in just 20 minutes, by tossing the kale with chicken, tomatoes, cucumber, chives, pistachios, vinegar, oil, salt, and pepper. To make the kale easier to chew, massage the leaves with clean hands before eating.
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Salmon, Napa Cabbage, and Shallot Kebabs with Dill and Fennel-Seed Sauce Over Bulgur
Alternating, thread large cubes of salmon, cabbage, and shallots onto wooden skewers. To prevent the ends of the skewers from burning under the broiler, soak the skewers in water for 15 minutes before making the kebabs or wrap the ends in foil after skewering. Serve over bulgur with a homemade fennel-seed sauce.
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Halibut, Mushroom, and Scallion Kebabs Over Brown Rice with Spicy Cilantro Sauce
Halibut, a lean and flaky white fish, is a good choice for serving a crowd because it has a mild flavor that appeals to a wide variety of tastes. When entertaining, save time by assembling the kebabs up to 12 hours in advance. Cover and refrigerate until you're ready to start cooking.
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Strawberry, Chocolate, and Peanut Sundae
Top vanilla frozen yogurt with shaved chocolate, sliced bananas, chopped peanuts, and a drizzle of homemade strawberry sauce, made by mashing and cooking frozen strawberries. If using fresh fruit, toss it with a teaspoon of maple syrup and let sit for 15 to 20 minutes before cooking.
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Flourless Chocolate Cake
Finely chopped pitted prunes stand in as a substitute for a portion of the fat in this recipe, making this decadent dessert more healthful without altering the taste. If you prefer a sweeter, less intensely rich cake, replace the bittersweet chocolate with additional semisweet chocolate.
Balance carbs with fiber and protein in each meal. This is easy if you use the plate method. Make half of your plate vegetables, a quarter of your plate a carb like brown rice, black beans, or whole-wheat pasta, and the other quarter of your plate a healthy protein like chicken breast, fish, lean meat, or tofu.
People with diabetes can include pasta as part of a healthy diet. However, they should choose whole grain varieties and be mindful of their portion size. A person can use the Plate Method, carb counting, or half-cup measurements to determine how much pasta they eat.
Non-starchy vegetables are typically one food choice you can eat in unlimited amounts. Load up when you can to help to keep you full. Sweets: The American Heart Association suggests that the max amount of added sugars per day be limited to: Men: 150 cal per day (37.5 grams or 9 teaspoons).
Foods that are made primarily of processed sugar, like many desserts, candy, and soda, are considered low-quality carbohydrates and are among the worst foods to eat when you have type 2 diabetes.
Eating a carbohydrate-rich breakfast followed by a substantial lunch and a small dinner — the so-called "three-meal diet" (3Mdiet) — promotes weight loss and significantly improves glucose control in type 2 diabetes, a randomized, controlled trial suggests.
The short answer to this question is yes, people with diabetes can enjoy all types of pizza. In moderation, people living with diabetes can safely enjoy all types of foods that are often viewed as “unhealthy”, including yummy pizza.
Leafy greens and non-starchy vegetables. Leafy greens such as romaine, kale, and spinach, along with non-starchy vegetables (for example, peppers, tomatoes, and onions) are high in fiber, low in calories, and nutrient-rich. ...
Start with a 9-inch dinner plate (about the length of a business envelope): Fill half with nonstarchy vegetables, such as salad, green beans, broccoli, cauliflower, cabbage, and carrots. Fill one quarter with a lean protein, such as chicken, turkey, beans, tofu, or eggs. Fill one quarter with carb foods.
"A low-sugar Greek yogurt with berries and a few nuts is a great balance of protein, fiber, and fat to help keep blood sugar stable, and research shows foods like strawberries and wild blueberries can help improve insulin resistance as well," Harris-Pincus says.
Choose dishes with at least 3 g fiber-look for meals that contain whole grains, beans, and vegetables, which are all good sources of fiber. Avoid empty calories. In general, avoid frozen dinners containing fried or breaded meats, lots of cheese, or rich sauces.
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