Choose complex carbohydrates: Complex carbohydrates, such as whole grains, fruits, and vegetables, break down slowly and cause a gradual increase in blood sugar levels. Avoid simple carbohydrates, such as sugary snacks and refined grains, which can cause a sudden spike in blood sugar.
Control portion sizes: Even healthy foods can cause a spike in blood sugar if consumed in large quantities. Use a food scale or measuring cups to portion out your meals and snacks.
Incorporate protein: Protein can help slow down the absorption of carbohydrates and keep you feeling full for longer. Choose lean protein sources, such as chicken, fish, beans, and tofu.
Here are some diabetes-friendly recipes to try:
Grilled Chicken with Quinoa Salad: Grill chicken breasts seasoned with lemon and herbs and serve with a quinoa salad loaded with vegetables like bell peppers, cherry tomatoes, and cucumbers. Dress the salad with a simple vinaigrette made with olive oil, lemon juice, and Dijon mustard.
Turkey and Vegetable Chili: Brown ground turkey with onions, garlic, and chili powder. Add diced tomatoes, black beans, and a variety of vegetables such as bell peppers, zucchini, and corn. Serve with a dollop of low-fat sour cream and a sprinkle of shredded cheese.
Vegetable Stir-Fry with Tofu: Stir-fry a variety of colorful vegetables such as broccoli, bell peppers, and mushrooms in a small amount of oil. Add cubed tofu for protein and flavor, and season with low-sodium soy sauce and ginger.
Remember, these recipes are just a starting point. Experiment with different flavors and ingredients to find the meals that work best for you and your blood sugar management.