Diabetes-Friendly Meals: 7 Tips
Diabetes-Friendly Meals: 7 Tips
Avocados are rich in fat, but it's a good kind of fat.
“Eating healthful fats, as part of a Mediterranean diet, may be beneficial for blood sugar management, and potentially more helpful than a low-fat diet for weight management,” Newgent says.
Avocados are also a good source of magnesium, Newgent says.
She mentions a study in which people with prediabetes who had more magnesium in their diets were less likely to develop type 2 diabetes. That study doesn't prove that magnesium was the reason, but the researchers concluded that the magnesium may have been helpful.
Still, avocados are high in calories, so limit how much you eat.
Try pairing eggs with sliced avocado, or dot a dollop of guacamole on a lean, grilled steak.
“Plain Greek yogurt shouldn’t just be considered a creamy, high-protein breakfast or snack. It can be a delicious ingredient in cuisine as well,” Newgent says.
She suggests pairing yogurt with lemon juice, garlic, and a touch of extra-virgin olive oil for use as a marinade on chicken. “It’ll make the poultry extra juicy when roasted or grilled.”
Considered one of the world’s oldest-known spices, cinnamon has been studied for possible health benefits for people who have type 2 diabetes. Though the findings have been mixed, Newgent says, “a recent study shows enjoying it may help decrease blood sugar, ‘bad’ cholesterol (LDL), and triglycerides in the body.” Don't expect it to make a huge difference in normal portions. It's still more of a flavoring than anything else.
Mix cinnamon into a turkey burger (“add fresh mint, too, for a Middle Eastern flair," Newgent says), or a vegetable chili, or add it to a baked sweet potato, cottage cheese, or an apple you're going to heat in the oven or microwave.
While you’ll only use a small amount, some research shows that vinegar may lower blood sugar. You can get balsamic glazes online and in supermarkets. Drizzle them on pizza, fish, meats, veggies, or fruit.
“I love to drizzle a balsamic glaze on top of berries or melon,” Taub-Dix says. “You’ll be surprised how that little glaze can make a difference in how your fruit looks and tastes. It just gives it a little jazz!”
7 Tips for Tasty, Diabetes-Friendly Meals
4. Replace fatty foods with avocado.
Avocados are rich in fat, but it's a good kind of fat.
“Eating healthful fats, as part of a Mediterranean diet, may be beneficial for blood sugar management, and potentially more helpful than a low-fat diet for weight management,” Newgent says.
Avocados are also a good source of magnesium, Newgent says.
She mentions a study in which people with prediabetes who had more magnesium in their diets were less likely to develop type 2 diabetes. That study doesn't prove that magnesium was the reason, but the researchers concluded that the magnesium may have been helpful.
Still, avocados are high in calories, so limit how much you eat.
Try pairing eggs with sliced avocado, or dot a dollop of guacamole on a lean, grilled steak.
5. Get creative with yogurt.
“Plain Greek yogurt shouldn’t just be considered a creamy, high-protein breakfast or snack. It can be a delicious ingredient in cuisine as well,” Newgent says.
She suggests pairing yogurt with lemon juice, garlic, and a touch of extra-virgin olive oil for use as a marinade on chicken. “It’ll make the poultry extra juicy when roasted or grilled.”
6. Sprinkle on the cinnamon.
Considered one of the world’s oldest-known spices, cinnamon has been studied for possible health benefits for people who have type 2 diabetes. Though the findings have been mixed, Newgent says, “a recent study shows enjoying it may help decrease blood sugar, ‘bad’ cholesterol (LDL), and triglycerides in the body.” Don't expect it to make a huge difference in normal portions. It's still more of a flavoring than anything else.
Mix cinnamon into a turkey burger (“add fresh mint, too, for a Middle Eastern flair," Newgent says), or a vegetable chili, or add it to a baked sweet potato, cottage cheese, or an apple you're going to heat in the oven or microwave.
7. Glaze your snacks and desserts.
While you’ll only use a small amount, some research shows that vinegar may lower blood sugar. You can get balsamic glazes online and in supermarkets. Drizzle them on pizza, fish, meats, veggies, or fruit.
“I love to drizzle a balsamic glaze on top of berries or melon,” Taub-Dix says. “You’ll be surprised how that little glaze can make a difference in how your fruit looks and tastes. It just gives it a little jazz!”
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