What’s the best diet for diabetics?
Whether you’re trying to control or prevent diabetes, your nutritional needs are the same as everyone else, so no special foods are required. You do need to pay attention to some of your food choices—most notably the carbohydrates you eat. The most important thing you can do is to lose a little weight.
Losing just 5% to 10% of your total weight can help you lower your blood sugar, blood pressure, and cholesterol levels. It can also affect your mood, energy, and sense of well-being. Even if you’ve already developed diabetes, it’s not too late to make a positive change.
By being more physically active, eating healthier, and losing weight, you can reduce your symptoms or even reverse diabetes. So, the bottom line is that you have more control over your health than you may think.
Why is a healthy diet important for people with diabetes?
Eating healthy can prevent, control or even reverse diabetes. It is wise to limit yourself with foods that are high in saturated fat, sodium, calories, or carbs, and trans fat.
A high amount of sodium and saturated fat can lead to heart disease while an overabundance of sugar, carbs, and calories can cause unwanted weight gain and blood sugar spikes.
The relationship between lemon, lime, and diabetes
Limes and lemons belong to the citrus fruit family. It makes them diabetes superfoods, and citrus fruits are famous for having a high vitamin C content, and the high levels of soluble fiber in lemons and limes offer those with diabetes the most benefits.
Its soluble fiber that is found in the peels, juice, and pulp of lemons and limes might help you better manage your diabetes health. It helps stabilize your blood glucose levels by helping to slow down your body’s absorption of sugar into your bloodstream. It also helps reduce your low-density lipoprotein or “bad” LDL cholesterol and lower your blood pressure. Moreover, soluble fiber help reduce inflammation of your blood vessels. Diabetes increase
Here are easy, healthy and diabetic-friendly recipes that you’ll surely love!
Salmon Topped Spinach Salad and Lemon Flaxseed Dressing
Salmon is at the top of the list of healthy and wholesome fish. Packed with healthy fats and Omega-3 fatty acids, you can’t go wrong eating this delicious fish a few times a week. This salad puts salmon on top of a bed of spinach with lemon flaxseed dressing as its tasty crowning glory. Sure to be a hit any day or night!
Ingredients:
12 oz. Salmon, Grilled
Three cups Spinach, Fresh
One Cucumber, Sliced
1/2 Red Onion, Sliced
For the dressing
One cup Water
One cup Lemon Juice
Three Garlic Cloves, Crushed
Two Tbsp. Oregano
Four Tbsp. Flax Seeds
1/3 Tsp. Black Pepper
Stevia to taste
Directions:
Grill salmon or bake at 350 degrees until done. Wash and drain spinach. In large bowl, toss the spinach with cucumbers and red onion. In medium bowl, mix dressing ingredients together. Layer spinach salad on plates and top with salmon. Drizzle with dressing.
Note: This salad is best served with fresh fruits such as apples, watermelons and strawberries.
Seared Chicken with Avocado
Enjoy this delectable dish without feeling guilty about eating too many carbohydrates.This meal contains 5 grams of carbs per serving which is great for people with diabetes and avocados supply an excellent amount of unsaturated fats and vitamin E.
Ingredients:
One ½ teaspoons blackened seasoning
Four (4 oz) skinless, boneless chicken breast halves
One teaspoon olive oil
One diced peeled avocado
Two tablespoons chopped fresh cilantro
One jalapeño pepper, seeded and finely chopped
Two tablespoons of lime juice
¼ teaspoon salt
One lime, cut into fourths
Directions:
● Sprinkle the blackened seasoning on both sides of the chicken. Heat oil in a large nonstick skillet over high heat. Then, add chicken to pan, smooth side down; cook for 1 minute or until seared. Reduce heat to medium; cook for 3 minutes on each side or until lightly browned.
● Combine avocado, cilantro, pepper, lime juice, and salt in a mixing bowl. After, squeeze one-fourth lime over each piece of chicken before serving. Serve chicken with avocado mixture.
Walnut-Crusted Salmon
Eating salmon is great for people with diabetes because it is packed with Omega 3s. Salmon is often recommended due to its ability to boost your heart, skin, brain and more.
Ingredients:
Four salmon fillets (4 oz each)
Four teaspoons Dijon mustard
Four teaspoons honey
Two slices whole wheat bread, torn into pieces
Three tablespoons finely chopped walnuts
Two teaspoons canola oil
½ teaspoon dried thyme
Directions:
● Preheat oven to 400°. Put the salmon on a baking sheet coated with cooking spray. Mix mustard and honey in a mixing bowl; brush mixture over salmon. Next, place the bread in a food processor; pulse until coarse crumbs form. Transfer to a small bowl. Stir in walnuts, oil, and thyme, then press onto salmon.
● Bake for about 12-15 minutes or until topping is lightly brown and fish just begins to flake easily with a fork.
Balsamic Arugula Salad
Arugula salad should be on top of your list due to its nutrient density. It is an immune-boosting vegetable that is equipped with an incredible nutritional punch considering its tiny amount of calories.
Ingredients:
Six cups of arugula or baby spinach
½ cup of cherry tomatoes halved
¼ cup grated Parmesan cheese
¼ cup balsamic vinaigrette
Directions:
● In a mixing bowl, combine the cheese, arugula, and tomatoes. Drizzle it with vinaigrette; toss to coat. Then, serve immediately.
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Eating healthy plays a vital role in your battle with diabetes. These easy and diabetic-friendly recipes are your allies and will help you in being and staying healthy. Cooking is fun, but cleaning afterwards mean tiring yourself out. Well, you can always ask for help! Consider hiring a trusted house cleaning service to do the cleaning for you while you relax and rest.
