It may be quite challenging trying to choose your food when living with diabetes. Whether you prefer to eat whole foods or snacks, there’s that little constraint that comes with choosing. This is why you need helpful diabetic recipes.
According to medical science, you should stick with foods containing lots of protein, healthy fats, and fiber. With these nutrients in your food, you can keep blood sugar in check.
One more thing. When choosing your foods or snacks, make sure they are packed with lots of nutrients. This is very important to keep your body healthy. Remember, you need to eat healthy now more than ever.
Diabetic Recipes Breakfast
In this section, we will take a look at recipes for breakfast that diabetics can take. Each one is very simple and you can try it out at home.
Sweet Potato and Eggs Casserole
This dish is filled with lots of proteins and vegetables as well as healthy fats and fiber.
What do you need?
- Diced potatoes.
- A tablespoon of olive oil.
- 12 whole eggs.
- 1% milk (3/4 cup).
- Halved grape tomatoes (3/4 cup).
- 2 handfuls of chopped baby spinach.
- Low-fat cheddar cheese (1/2 cup).
- Dash of black pepper, cumin, and paprika.
- Tri-colored sweet peppers (1 cup)
- Heat your oven to about 350oF then spray the casserole dish with some non-stick cooking spray.
- Wash your sweet potato and dice it into 1-inch cubes.
- Add olive oil to a heated skillet and put in your potatoes when the oil is hot. Stir occasionally until your fork can pass through. Set the potatoes aside.
- Crack your eggs into a large bowl and pour in your milk. Stir it to create a uniform mixture then add the tomatoes, peppers, spinach, potatoes, and cheese. Stir again.
- Pour the mixture into your casserole dish and put it in the oven for about 20 minutes. Alternatively, you can leave it there until you notice firmness in the middle.
- Take it out when it is done and cut out square portions to serve. You can put some in freezer bags if you can’t finish it at a go.
Here’s a helpful tip. You can use the potatoes with the peels. This adds more fiber to the diet.
Savory Oats Porridge
Oats are among the best foods for diabetics. When you combine oats with fruits or berries, you get even better results. To get a wholesome meal, you can combine oats with vegetables.
Adding several spices such as cumin, ginger, turmeric, and coriander make this meal appealing. Let’s look at how to make this interesting dish.
What do you need?
- Ghee (2 tablespoons)
- A pinch of asafetida
- Cumin seeds (1 teaspoon)
- Minced ginger (2 tablespoons)
- Kale (2 cups)
- Carrots (1/2 cup)
- Corn (1/2 cup)
- Peas (1/2 cup)
- Oats (1 cup)
- Turmeric powder (1 teaspoon)
- Cumin seed powder (1 teaspoon)
- Coriander seed powder (1 teaspoon)
- Water (3 cups)
- Heat the ghee inside the pan then add the asafetida. Leave the mixture to sizzle before adding the ginger and cumin seeds. Fry quickly for between 10 and 15 seconds.
- Fry the carrots, kale, peas, and corn for about 2 to 3 minutes. Afterward, add the turmeric powder, oats, coriander seed powder, and cumin seed powder. Stir it a little.
- Add some water and cover the pan. Leave it to cook for up to 5 minutes so that it absorbs any excess water.
- Serve your dish warm.
Scrambled Eggs and Salmon
This is one of the best diabetic recipes for breakfast. The recipe is very simple to whip up. It is scrumptious and keeps you nourished all day long. Let’s check out the recipe below.
What do you need?
- Cholesterol-free substitute for egg (16 ounces or 1 container)
- Black pepper (1/8 teaspoon)
- Sliced green onions along with tops (2 tablespoons)
- Cold reduced-fat cream cheese (1 ounce). Cut it into ¼ inch cubes.
- Flaked smoked salmon (2 ounces)
This meal is very easy to prepare. All you need to do is whisk your egg substitute along with the black pepper. Coat your skillet with non-stick cooking spray and heat it over mid-level heat.
Pour your egg substitute and pepper mixture into the skillet then stir a little. Leave it to cook for about 5 to 7 minutes so that the mixture starts to set. Stir occasionally and scrape the bottom of the pan while stirring.
Put in your salmon, green onions, and cream cheese very gently. Stir it and leave to cook for 3 minutes or until you notice it is cooked enough for you to eat. Make sure it maintains a little moisture.
There you go, your meal is ready.
Diabetic Recipes: Snacks
Many of us love to snack periodically during the day. The challenge for diabetics is that finding healthy snacks is very difficult. We understand your pain that’s why we put together the recipes in this section.
This is very easy to achieve and very healthy too. One of the reasons why this is a top snack for diabetics is that it contains a lot of proteins. From one hard-boiled egg, you’ll get up to 6 grams of healthy protein.
This keeps your blood sugar in check. It also helps to lower the hemoglobin A1c content in the blood. As you know, eggs keep you full for longer periods. This feature is very important in the management of type 2 diabetes.
If you are wary of eating hard-boiled eggs alone, you can add some healthy vegetable garnishing. This will save you from heart disease as well.
Yogurt and berries
Want an excellent diabetes snack? Try out mixing yogurt with berries, it produces excellent results. This snack is not only tasty and sumptuous, but it also fills you and leaves you healthy.
Let’s look at some health benefits. First, berries possess antioxidant properties that help to prevent pancreatic cells from damage. They also help you reduce inflammation. By the way, your pancreas is very important because it is the organ that releases insulin which lowers blood sugar.
Berries also provide your body with lots of fiber. In one cup of berries, for example, you get up to 4 grams of fiber. This slows down digestion and helps to stabilize blood sugar after you eat.
Yogurt is also renowned for reducing the levels of sugar in the blood. This is because it contains probiotics that allow your body to metabolize food containing sugar better. Yogurt is also rich in protein so it keeps your blood sugar levels in check.
Mix the two to balance sweet and sour. Another way to eat this snack is to layer one on the other.
Looking for one of the best diabetic recipes snacks? Try out avocados. Yes, it’s that simple. Avocados are great for diabetics as it helps to manage blood sugar levels.
What makes avocados so healthy for diabetics? It has very high fiber content and it contains lots of monosaturated fatty acids. These properties make avocado healthy for diabetics as they prevent spiking blood sugar levels after meals.
Many studies have been carried out in this regard. Results show that subjects experience significant levels of improvement in the level of their blood sugar.
There are two ways of eating avocados. Eat it alone and savor the taste. Another way is to convert it into a dip. Since avocados contain lots of calories, we advise that they take between half or one-fourth for each serving.
Sliced Apples and Peanut Butter
This is one of those sugar-free recipes for diabetics. It is a very healthy mix that protects the diabetic. Pair sliced apples and peanut butter to get a healthy and delicious snack.
Let’s check out the health benefits. Apples contain so many nutrients such as vitamin C, B vitamins, and potassium. Peanut butter, on the other hand, contains lots of vitamin E, manganese, and magnesium. All these nutrients put together are very helpful in managing diabetes.
Again apples and peanut butter contain a lot of fiber. This helps to control blood sugar levels and keep it low. Apples also contain polyphenol antioxidants. These help to protect the cells in the pancreas from damage.
Asides apples, you can pair peanut butter with other fruits like pears or bananas. They give similar benefits.
Foods to Avoid as a Diabetic
We have seen a couple of tasty diabetic recipes. That’s great. Now let’s check out a few meals that you should avoid.
- Beverages containing sugar.
- White rice, pasta, and bread.
- Fruit-flavored yogurt.
- Breakfast cereals with sugar.
- Coffee drinks containing flavor.
- Maple syrup, honey, and agave nectar.
- Dried fruit.
- Snack foods that are packaged.
- Fruit juice.
- French fries.
We hope this post on diabetic recipes has been helpful? It is important to eat healthily to stay healthy. This is why we added a list of foods you should avoid? Whatever you do, eat foods that contain lots of protein, healthy fats, and fiber.