5 Easy Recipes for People with Diabetes

“What should I eat?”, is one of the top questions asked by people with diabetes. According to National Diabetes Statistics Report,¹ 37.3 million or 11.3 percent of people in the United States have diabetes. Based on a Consensus,² a panel of scientists, doctors, endocrinologists, diabetes educators and dietitians reviewed over 600 research articles over the course of five years to see work well for people with diabetes what diets or eating patterns perhaps. The reason why the eating plan is one of the powerful tools to fight this diabetes disease.

Whatever eating pattern works best for you, it can still be hard to know where to start when it comes to building healthy meals that help you manage your blood sugar. Everyone’s body responds differently to different types of foods and diets. That’s where the Diabetes Plate Method³ can help to guide you along the way. This is the easiest way to create healthy meals that can help manage blood sugar. This is a method where you can create perfectly portioned meals with a healthy balance of vegetables, protein, and carbohydrates. So, let’s take a look at some easy recipes that use the Diabetes Plate Method and which come from trusted sources.

Breakfast

AVOCADO TOAST WITH TURKEY BACON AND TOMATOES

Avocado toast is a quick and easy go-to breakfast that is packed with healthy fat, whole grains, and protein. Change things up by substituting the turkey bacon with an over-easy egg or sliced hard-boiled egg.

Ingredients:
1 nonstick cooking spray
2 slices lean turkey bacon
1 ripe avocado (pitted and halved)
2 slices 100% whole-wheat bread (toasted)
1/8 tsp salt
1/8 tsp black pepper
1 plum tomato (thinly sliced)

Directions:

1. Coat a medium skillet with nonstick cooking spray and place it over medium heat until hot. Add the turkey bacon and cook until crispy, 8 minutes, flipping the slices over halfway through. Transfer the bacon to a paper towel–lined plate.
2. Scoop out the flesh from each avocado half onto a slice of toasted bread. Mash the avocado with a fork until flattened. Sprinkle with sea salt and black pepper.
3. Top each avocado toast with 1 slice of turkey bacon and half of the tomato slices.

Source: The Create-Your-Plate Diabetes Cookbook.
Recipe Credit: Toby Amidor, MS, RD, CDN, FAND.

Snacks

EASY MANGO SALSA

The amazing sweetness of fresh mango mixed with savory pepper and green onion and the zest of lime give this salsa a balance of flavors that are refreshing and crisp. You may serve this appetizer with baked tortilla chips or whole grain crackers for a tasty snack.

Ingredients:
1 medium mango, peeled and chopped
¼ cup chopped green bell pepper
1 green onion, chopped
1 lime, juiced (1–2 tablespoons)

Directions:

1. Peel and chop the mango, be sure to remove the seed.
2. Cut the pepper and onion into small pieces.
3. Mix all the ingredients together

TROPICAL FRUITS FANTASIA

Wow! What a mouth-watering recipe even just looking at it. The tropics offer a great variety of fruits that will make this delicious and colorful recipe stand out.

Ingredients:
8 ounces fat-free, sugar free orange yogurt
5 medium strawberries, cut into halves
3 ounces honeydew melon, cut into slices (or ½ cup cut into cubes)
3 ounces cantaloupe melon, cut into slices (or ½ cup cut into cubes)
1 mango, peeled and seeded, cut into cubes
1 papaya, peeled and seeded, cut into cubes
3 ounces watermelon, seeded and cut into slices (or ½ cup cut into cubes)
2 oranges, seeded and cut into slices
½ cup unsweetened orange juice

Directions:

1. Add yogurt and all fruits to a bowl and carefully mix together.
2. Pour orange juice over fruit mixture.
3. Mix well and serve ½ cup as your dessert.

Dinner or Lunch

LEMON CHICKEN WITH ROSEMARY AND GARLIC

Cooking chicken on the stovetop can be tricky and they may not cook through if the breasts are too thick. Your best bet is to use quick-cooking chicken tenders, or you can use a mallet to pound the same amount of chicken breasts to an even 1-inch thickness.

Ingredients:
1 juice and zest of 1 lemon
2 clove garlic (minced)
2 tbsp white wine
2 tsp corn starch
1 1/4 lbs chicken tenderloins
1/4 tsp salt
1/8 tsp black pepper
2 tbsp olive oil
2 tbsp fresh rosemary

Directions:

1. In a small bowl, whisk together the lemon juice, wine, and cornstarch. Set aside.
2. Sprinkle both sides of the chicken with the salt, black pepper, and lemon zest.
3. Heat the olive oil in a medium skillet over medium heat. Add the rosemary and garlic and cook until fragrant, 30 seconds. Add the chicken and cook until a thermometer inserted into a chicken tender reaches 165°F, 5 minutes on each side. Add the lemon juice mixture and toss to coat. Continue cooking for 3 minutes; the liquid will slightly thicken. Serve warm.

ALMOST SMOOTH SALSA

If you love your salsa smooth, then blend until smooth. If you like your salsa chunky, then skip the blending altogether.

Ingredients:
2 roma (plum) tomatoes (diced)
¼ green bell pepper (diced)
¼ red onion (diced)
½ jalapeño pepper (seeded, veins removed, diced)
3 tbsp chopped fresh cilantro
1 tbsp lime juice
1 tbsp olive oil
1/4 tsp salt
1/8 tsp black pepper

Directions:

1. Add the tomatoes, bell pepper, onion, jalapeño, and cilantro to a medium bowl. Add the lime juice, olive oil, salt, and black pepper. Toss to evenly coat.
2. Using an immersion blender, blend until almost smooth, leaving some chunks in the salsa.

Source: The Create-Your-Plate Diabetes Cookbook.
Recipe Credit: Toby Amidor, MS, RD, CDN, FAND.

How DrKumo Helps

While the aforementioned recipes will help you to become healthy and keep away from the risks of diabetes chronic diseases, DrKumo rpm solutions, on the other hand, will take steps to manage your diabetes. Through DrKumo you can monitor your vital signs and check your blood sugar with the use of rpm medical devices. This way you will learn how to manage and keep your blood sugar in your target range. You can ask your doctor about the best range for you. Through these rpm solutions, you can talk to your doctor anytime, anywhere about how to plan your meals around taking your medication and being physically active to stabilize your blood sugar.

Takeaway

One key to feeling secure from the risks and being healthy lies in the food you eat. Healthful eating can keep your blood sugar levels on target. You can start by working with your registered dietitian nutritionist to make an eating plan that works and is best for you. Your dietitian will teach you about healthy food choices, portion planning, and help you make a meal plan that works for you. Eating well—and adding some healthy routines are important ways you can manage diabetes. You can also learn how healthy food is by carefully reading the label. For help, ask a dietitian or a diabetes educator. You have to discuss and ask for guidance about how to make a healthy eating plan work with the foods you like, your daily routine, and any medicines you take.

References:

1. National Diabetes statistics report, 2020. (2020, September 28). Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/data/statistics-report/index.html
2. Nutrition therapy for adults with diabetes or prediabetes: A consensus report | Diabetes care | American Diabetes Association. (n.d.). American Diabetes Association. https://diabetesjournals.org/care/article/42/5/731/40480/Nutrition-Therapy-for-Adults-With-Diabetes-or
3. Recipes & nutrition. (n.d.). ADA. https://www.diabetes.org/healthy-living/recipes-nutrition
4. Intechnic, H. (n.d.). Avocado toast with Turkey bacon and tomato. Diabetes Food Hub. https://www.diabetesfoodhub.org/recipes/avocado-toast-with-turkey-bacon-and-tomato.html
5. (n.d.). Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/pdfs/managing/Tasty_Recipes_for_People_with_Diabetes-508.pdf
6. Intechnic, H. (2020, October 8). Lemon chicken with Rosemary and garlic. Diabetes Food Hub. https://www.diabetesfoodhub.org/recipes/lemon-chicken-with-rosemary-and-garlic.html
7. Intechnic, h. (n.d.). Almost smooth salsa. Diabetes Food Hub. https://www.diabetesfoodhub.org/recipes/almost-smooth-salsa.html