Type 2 Diabetes - Perfecting Your Stir-Fry To Reap Health Benefits
Motivated people who start making lifestyle changes can reap tremendous health benefits almost immediately.
In one study people who ate a low-fat, high-fiber diet and then added forty-five to sixty minutes of physical activity to their day, were able to significantly reduce their blood pressure, improve their cholesterol levels and lower their blood insulin levels in just three weeks.
One of the top meals you could eat as a Type 2 diabetic is a healthy stir-fry.
Loaded with vegetables, rich in protein, and moderate in healthy fats as long as you know how to prepare this dish wisely, it's a perfect add to your program.
But, prepare it improperly and it will do your diet serious damage.
Let's go over what you should know so you can perfect your stir-fry next time and create health benefits...
1.
The Sauce.
First things first, if you are going to keep your health intact when preparing a stir-fry, you are best going sauce free.
Most stir-fry sauces are very high in sugar and calories and therefore will do nothing positive for your body.
Instead, add flavor with minced ginger or pureed garlic.
Both will really liven it up and actually enhance your health, not take away from it.
Start your stir-fry with a bit of olive oil as well to get some healthy fats in.
2.
The Vegetables.
You simply cannot get enough vegetables in your stir-fry.
Load it up with...
Good examples here include red cabbage, kale, and spinach.
Try using these more often for added fiber and enhanced health power.
3.
The Protein.
As far as your protein goes, you have plenty of options here.
Any lean protein source should work well - chicken, turkey, lean beef, fish, and shrimp are all perfect choices.
Don't discount adding in a whole egg or egg white as well.
It will add a unique taste to your stir-fry and help you get your protein intake up.
You may also choose to sprinkle on some peanuts or cashews as well, which will provide added protein.
Just be aware these are very high in calories as well, so you will want to be sure to use a light hand as you sprinkle.
4.
The Grain.
Finally, if you are going to serve your stir-fry over a grain, go for brown or wild rice whenever possible.
It's simply the healthier choice as it contains more fiber and is less processed than its white rice or pasta counterpart.
For many diabetics, simply serving up the stir-fry without any grains will be best and help you keep the meal lower carb in nature.
So keep these quick tips in mind as you prepare your next stir-fry and be sure you are preparing a dish that will do your blood sugar levels and body well.
In one study people who ate a low-fat, high-fiber diet and then added forty-five to sixty minutes of physical activity to their day, were able to significantly reduce their blood pressure, improve their cholesterol levels and lower their blood insulin levels in just three weeks.
One of the top meals you could eat as a Type 2 diabetic is a healthy stir-fry.
Loaded with vegetables, rich in protein, and moderate in healthy fats as long as you know how to prepare this dish wisely, it's a perfect add to your program.
But, prepare it improperly and it will do your diet serious damage.
Let's go over what you should know so you can perfect your stir-fry next time and create health benefits...
1.
The Sauce.
First things first, if you are going to keep your health intact when preparing a stir-fry, you are best going sauce free.
Most stir-fry sauces are very high in sugar and calories and therefore will do nothing positive for your body.
Instead, add flavor with minced ginger or pureed garlic.
Both will really liven it up and actually enhance your health, not take away from it.
Start your stir-fry with a bit of olive oil as well to get some healthy fats in.
2.
The Vegetables.
You simply cannot get enough vegetables in your stir-fry.
Load it up with...
- peppers,
- mushrooms,
- onions,
- carrots, and
- broccoli.
Good examples here include red cabbage, kale, and spinach.
Try using these more often for added fiber and enhanced health power.
3.
The Protein.
As far as your protein goes, you have plenty of options here.
Any lean protein source should work well - chicken, turkey, lean beef, fish, and shrimp are all perfect choices.
Don't discount adding in a whole egg or egg white as well.
It will add a unique taste to your stir-fry and help you get your protein intake up.
You may also choose to sprinkle on some peanuts or cashews as well, which will provide added protein.
Just be aware these are very high in calories as well, so you will want to be sure to use a light hand as you sprinkle.
4.
The Grain.
Finally, if you are going to serve your stir-fry over a grain, go for brown or wild rice whenever possible.
It's simply the healthier choice as it contains more fiber and is less processed than its white rice or pasta counterpart.
For many diabetics, simply serving up the stir-fry without any grains will be best and help you keep the meal lower carb in nature.
So keep these quick tips in mind as you prepare your next stir-fry and be sure you are preparing a dish that will do your blood sugar levels and body well.
Source...