3 Unusually Healthy Recipes to Fight Diabetes

Eating a healthy, well-balanced diet is crucial for controlling your weight and fighting diabetes. According to the American Heart Association, diabetes pose a risk for developing cardiovascular problems.

However, making some healthy changes in your lifestyle can help control diabetes and even prevent the disease for those in a pre-diabetes state.

Making healthier choices starts with the diet. For those at risk, all meals should include lots of green vegetables, whole grains, high-fiber starches, and protein.

Minimizing carbohydrates and eating foods that are low on the Glycemic Index will help in controlling blood glucose levels and aid insulin resistance.

Eating protein as part of every meal is important to control diabetes. Meat proteins such as fish do not contain carbohydrates while plant-based proteins like beans contain low amounts of carbohydrates. Great examples of proteins to eat include salmon, beans, tofu, and lean chicken breast.

Fiber is also an essential component in the diet to control blood sugar levels.

Since it is not broken down by the body and has no calories, you can subtract the amount of fiber from the carbohydrates you eat to minimize the negative impact of carbs.

Fiber-rich foods and grains include fruits and vegetables, quinoa, barley, sweet potatoes and squash.

Key foods that fight diabetes

Tree nuts

Adding tree nuts to your diet can significantly help reduce your bad cholesterol levels, control type 2 diabetes, and can help keep your blood sugar levels healthy.

In one study, participants ate 54 grams of tree nuts per day for three months and noticed significant improvements on their HbA1C test results, blood sugar levels, and fasting glucose levels.

Tree nuts such as pine nuts, almonds, cashews, and macadamia nuts are a great way to fight diabetes without gaining weight.

Barley

Barley is also an excellent diabetes-fighting super food. It keeps your blood sugar steady and slows digestion due to its high fiber content.

Replace white rice, white bread or pasta with barley in your recipes for maximum benefits. You can use this grain in soups, in stir-fry’s or as a side dish.

Beans

Beans are full of soluble fiber and are great for fighting diabetes and high blood sugar. They are a great source of vegetarian protein and can be substituted for meat in many dishes.

Salmon

Salmon is high in Omega-3 fatty acids, low in saturated fat, and helps regulate blood sugar levels. It is also high in protein.

Swiss Chard

Swiss chard is an excellent addition to your diet if you are worried about diabetes. Its unique compounds help maintain blood sugar levels steady in the body. Keeping regulated blood sugar levels is essential for those at risk of developing diabetes.

Broccoli

Broccoli also is full of fiber and lowers cholesterol. It is also high in vitamin C and many antioxidants to help you fight off many health problems.

Broccoli contains chromium, which helps control blood sugar long-term, making it a perfect vegetable for fighting diabetes.

Below are some unusual recipes incorporating all of these powerful, diabetes-fighting ingredients.

Pine Nut Swiss Chard & Salmon

Ingredients:

• Fish:
  • 4-6 oz Salmon filet
  • olive oil for brushing
  • squeeze of lemon
  • salt to taste
• Swiss Chard:
  • 2 cups Swiss chard
  • 3 tablespoons raw pine nuts
  • 1 tbsp olive oil
  • salt to taste

Instructions: Preheat oven to 400 degrees. Brush fish with olive oil and bake for 10-12 minutes. Meanwhile, boil the chard for 3 minutes, drain, and add olive oil and salt. Top with pine nuts. Serve salmon with Swiss chard and lemon on the side.

Macadamia Mahi with Ginger Sauce & Spinach

Ingredients:

Fish:

• 1 garlic clove, minced
• ½ tsp red chili oil
• 1 tsp soy sauce
• 1 tsp sesame seed oil
• 1 tsp fresh ginger, graded
• 2 tsps lemon juice, divided
• 2 tablespoons crushed macadamia nuts
• 4-6oz Mahi fish filet
• ½ teaspoon olive oil for fish

Spinach:

• 2 cups fresh spinach, steamed

Instructions:

Preheat oven to 400 degrees. Brush fish with olive oil and bake for 10-12 minutes until flaky. Meanwhile, prepare the sauce. Combine the first 6 ingredients, reserving 1 teaspoon lemon juice to pour over fish immediately after it’s done. Pour the ginger sauce over the fish and sprinkle with macadamia nuts. Serve with steamed spinach.

Barley Stir-Fry & Chipotle Broccoli

Ingredients:

• 1 cup barley, cooked
• 1 cup broccoli, steamed
• 1 tbsp olive oil
• 1 tsp soy sauce
• ½ cup black beans, cooked
• ½ red bell pepper, chopped
• ½ cup cabbage, chopped
• 1 garlic clove, minced
• ½ teaspoon chipotle powder

Instructions: In a pan, add olive oil and stir-fry for a minute or so until it starts to brown. Add cabbage and bell peppers and stir-fry for another 2 minutes. Add cooked barley & beans. Cook for another minute. Add soy sauce and mix well until heated through. Season with salt and pepper to taste. Serve with steam broccoli on the side, and sprinkle with chipotle pepper.

References

“About Diabetes.” American Heart Association, 30 Sept. 2015. Web. 30 Apr. 2016. <http://www.heart.org/HEARTORG/Conditions/Diabetes/AboutDiabetes/About-Diabetes_UCM_002032_Article.jsp#.VyUkpmQrLx4>.

“Broccoli.” The World’s Healthiest Foods. Web. 30 Apr. 2016. <http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9>.

“Diabetes Superfoods.” American Diabetes Association. American Diabetes Association. Web. 30 Apr. 2016. <http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html>.

“Foods That Fight Type 2 Diabetes.” Healthline. 29 Apr. 2014. Web. 30 Apr. 2016. <http://www.healthline.com/health/foods-fight-type-2-diabetes#4>.

“How Does Fiber Affect Blood Glucose Levels?” Joslin Diabetes Center. Harvard            Medical School. Web. 30 Apr. 2016. <http://www.joslin.org/info/how_does_fiber_affect_blood_glucose_levels.html>.

“Type 2 Diabetes Patients Should Probably Start Eating Tree Nuts: Study.” Medical Daily. 30 July 2014. Web. 30 Apr. 2016. <http://www.medicaldaily.com/54-grams-tree-nuts-day-can-drastically-improve-type-2-diabetes-patients-blood-sugar-levels-295676>.

“What to Eat to Beat Diabetes.” Best Health Magazine Canada. 13 Jan. 2015. Web. 30 Apr. 2016. <http://www.besthealthmag.ca/best-you/diabetes/the-top-20-foods-for-beating-diabetes/>.

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