Best Type 1 Diabetic Diet – Baked Chicken Chalupas I wanted an easy alternative to deep fried chalupas, so I baked them with the filling on top. — Magdalena Flores, Abilene, Texas
1 cup: 206 calories, 6 g fat (2 g saturated fat), 45 mg cholesterol, 400 mg sodium, 17 g carbohydrate (3 g sugar, 3 g fiber), 19 g protein. Diabetic exchange: 2 lean meat, 1 starch, 1/2 fat.
Best Type 1 Diabetic Diet
Ginger Halibut with Brussels Sprouts I moved to the United States from Russia and love to cook Russian food for family and friends. Halibut with soy sauce, ginger and pepper is a favorite. — Margaret Parker, New Bern, North Carolina
Lose Weight With Type 1 Diabetes
1 fillet with brussels sprouts: 234 calories, 12 g fat (2 g saturated fat), 56 mg cholesterol, 701 mg sodium, 7 g carbohydrate (2 g sugar, 3 g fiber), 24 g protein. Diabetic exchange: 3 lean meat, 2 fat, 1 vegetable.
Day 3: Chipotle Shredded Beef This ground beef is delicious whether you eat it all wrapped up in a tortilla, with corn salsa on a burrito, on a bun, or over rice or mashed potatoes. So many options! -Darcy Williams, Omaha, Nebraska
2/3 cup ground beef with 1/2 cup cooked rice (counted without additional ingredients): 345 calories, 13 g fat (4 g saturated fat), 74 mg cholesterol, 194 mg sodium, 31 g carbohydrate (6 g sugar, 3 g of fiber), 26 g of protein. Diabetic exchange: 3 lean meat, 2 starch.
Day 4: Cinnamon-Apple Pork Chops The cinnamon in this main dish has a stabilizing effect on blood sugar as well as a cholesterol-lowering effect, two benefits appreciated by people with diabetes. Mix it up with this cauliflower, which is similar to mashed potatoes, but without the calories, carb count, or blood sugar spikes.
Diabetes Friendly Indian Recipes
1 pork chop with 2/3 cup apple mixture: 316 calories, 12 g fat (4 g saturated fat), 62 mg cholesterol, 232 mg sodium, 31 g carbohydrate (25 g sugar, 4 g fiber), 22 g protein. Diabetic exchange: 3 lean meat, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy and comforting dish makes a fantastic way to use up leftover Thanksgiving turkey. And this is a real family! — Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7 g fat (3 g saturated fat), 71 mg cholesterol, 717 mg sodium, 38 g carbohydrate (5 g sugar, 3 g fiber), 34 g protein. Diabetic exchange: 3 starches, 3 lean meats, 1/2 fat.
Rosemary Chicken with Spinach and Beans With two young boys always on the go, I’m always looking for ways to simplify meals. This recipe uses only one pan, which makes dinner ready for a hungry family in half an hour. — Sarah Richardson, Littleton, Colorado
Best Foods For Diabetics
1 half chicken breast with 3/4 cup sauce: 348 calories, 9 g fat (2 g saturated fat), 94 mg cholesterol, 729 mg sodium, 25 g carbohydrate (5 g sugar, 6 g fiber), 41 g protein. Diabetic exchange: 5 lean meat, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey Bell Peppers These stuffed turkey bell peppers are so delicious you won’t even miss the real cheddar cheese. Round out the salad with salad or a side of rice. — Judy Hand-Truitt, Birmingham, Alabama
2 stuffed bell peppers: 323 calories, 10 g fat (0 saturated fat), 45 mg cholesterol, 771 mg sodium, 20 g carbohydrate (6 g sugar, 4 g fiber), 40 g protein. Diabetic Exchange: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Bow Ties with Sausage and Asparagus We love asparagus, so I look for green ways. This pasta dish comes together quickly on busy nights and makes great leftovers. -Carol Suto, Liverpool, New York
Top Cold Weather Foods For Diabetes
1-1/3 cups: 247 calories, 7 g fat (2 g saturated fat), 36 mg cholesterol, 441 mg sodium, 28 g carbohydrate (2 g sugar, 4 g fiber), 17 g protein. Diabetic Exchange: 2 lean meat, 1-1/2 starch, 1 vegetable.
Tuscan Fish Packages My husband does a lot of fishing, so I’m always looking for different ways to serve up my catch. The professional chef was kind enough to share this recipe with me, and I played around with several different vegetable combinations until I found one that my family liked. —Kathy Morrow, Hubbard, Ohio
1 serving: 270 calories, 2 g fat (1 g saturated fat), 83 mg cholesterol, 658 mg sodium, 23 g carbohydrate (4 g sugar, 7 g fiber), 38 g protein. Diabetic exchange: 5 lean meat, 1 starch, 1 vegetable.
Day 10: Rosemary Pork Medallions with Peas This is good for a quick meal after you get home from work. It’s easy to prepare and doesn’t use many ingredients, so it’s great for novice cooks. -Laura McAllister, Morganton, North Carolina
The Ultimate 30 Day Diabetic Meal Plan (with A Pdf!)
3 ounces of pulled pork with 1/3 cup chickpeas: 260 calories, 10 g fat (3 g saturated fat), 69 mg cholesterol, 571 mg sodium, 15 g carbohydrate (4 g sugar, 3 g fiber), 28 g protein. Diabetic exchange: 3 lean meat, 1 starch, 1/2 fat.
Tex Mex-style foil chicken dinners can be assembled ahead of time and frozen if desired. Just thaw them overnight in the fridge and then grill them according to the directions. I like to serve them with warm tortillas and fresh fruit on the side. — Mary Peck, Salina, Kansas
1 serving: 405 calories, 13 g fat (6 g saturated fat), 91 mg cholesterol, 766 mg sodium, 34 g carbohydrate (8 g sugar, 6 g fiber), 37 g protein. Diabetic exchange: 4 lean meat, 2 starch, 1 fat.
Crazy Quinoa Chili This deconstructed loaded chili dish packs a punch. I actually make it all the time and make sure my fridge is stocked with disposables for the job. -Rebecca Ende, Phoenix, New York
A1c Chart: Test, Levels, And More For Diabetes
1 cup: 261 calories, 9 g fat (2 g saturated fat), 42 mg cholesterol, 760 mg sodium, 28 g carbohydrate (3 g sugar, 4 g fiber), 17 g protein. Diabetic exchange: 2 starches, 2 medium-fat meats.
Cedar Plank Salmon with Blackberry Sauce Here’s my go-to dish for warm weather cooking. The salmon has a rich, grilled flavor that is enhanced by the delicious black pepper sauce. It’s a nice balance of sweet, smoky and spicy. -Stephanie Matthews, Tempe, AZ
1 fillet with 2 tablespoons sauce: 304 calories, 16 g fat (3 g saturated fat), 84 mg cholesterol, 186 mg sodium, 10 g carbohydrate (6 g sugar, 3 g fiber), 29 g protein. Diabetic exchange: 4 lean meats, 1/2 starch.
Artichoke Ratatouille Chicken I loaded all the fresh produce I could find into this quick chicken feast. Serve it on its own or over pasta. — Judy Armstrong, Prairieville, Louisiana
Day Diabetes Meal Plan (with Printable Grocery List)
1-2/3 cups: 252 calories, 9 g fat (2 g saturated fat), 67 mg cholesterol, 468 mg sodium, 15 g carbohydrate (4 g sugar, 4 g fiber), 28 g protein. Diabetic exchange: 3 lean meat, 1 starch, 1 fat.
Roasted Sausage, Potatoes and Spicy Peppers I love to share my cooking and this hearty dinner has earned a reputation for being delicious. People have actually approached me in public to ask for the recipe. — Lori Sledge, Brandon, Mississippi
1-1/2 cups: 257 calories, 11 g fat (3 g saturated fat), 65 mg cholesterol, 759 mg sodium, 24 g carbohydrate (5 g sugar, 3 g fiber), 17 g protein. Diabetic exchange: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
Wild Mushroom Pizza The great thing about this wild mushroom pizza is that you don’t have to worry about finding the right toppings. Any wild mushrooms in season or at your market will work beautifully. I want to get as many different ones as possible. -James Shand, Taste of Home Deputy Editor
The Diabetes Diet
1 slice: 284 calories, 10 g fat (5 g saturated fat), 22 mg cholesterol, 357 mg sodium, 37 g carbohydrate (3 g sugar, 3 g fiber), 12 g protein. Diabetic exchange: 2-1/2 starch, 2 medium meat, 1/2 fat.
Day 17: Chicken with Peach-Avocado Salsa If you love fruit but fear its high sugar content, this recipe is a perfectly balanced way to work it back into your diet. By pairing this sweet stone fruit with glucose-stable chicken, you can enjoy this dish without worrying about a sugar spike. Peaches also contain plant compounds called phenols, which the body uses to fight inflammation.
1 half chicken breast with 1/2 cup salsa: 265 calories, 9 g fat (2 g saturated fat), 94 mg cholesterol, 536 mg sodium, 9 g carbohydrate (4 g sugar, 3 g fiber), 36 g protein. Diabetic exchange: 5 lean meat, 1 fat, 1/2 starch.
Mediterranean Roast I first made this recipe on a cold winter day. My family (adults, kids, and dogs) spent the day sledding and playing in the snow, and dinner was ready when we got in! This pot roast can be served with mashed potatoes, rice or lunch rolls. — Holly Baptiste, Barrington, New Jersey
Best Foods To Lower And Regulate Blood Sugar
5 ounces of ground beef with 1 cup vegetables: 422 calories, 18 g fat (6 g saturated fat), 111 mg cholesterol, 538 mg sodium, 28 g carbohydrate (6 g sugar, 4 g fiber), 37 g protein. Diabetic exchange: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Cod with a hearty tomato sauce, my dad made this sweet and savory recipe for my mom while she was cooking. We serve it with whole wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington
1 fillet with 3/4 cup sauce: 271 calories, 8 g fat (1 g saturated fat), 65 mg cholesterol, 746 mg sodium, 17 g carbohydrate (9 g sugar, 4 g fiber), 29 g protein. Diabetic servings: 3 lean meats, 2 vegetables, 1-1/2 fat.
Cauliflower Kimchi Fried Rice This healthier take on kimchi fried rice is one of my favorite recipes because it’s customizable. If the family is vegetarian, leave out the bacon and add your favorite vegetables. -Stephanie Schaldenbrand, Los Angeles, CA
Artificial Pancreas Effectively Controls Type 1 Diabetes In Children Age 6 And Up
1 serving: 254 calories, 17 g fat (5 g saturated fat), 204 mg cholesterol, 715 mg sodium, 13 g carbohydrate (6 g sugar, 6 g fiber), 15 g protein. Diabetic exchange: 2 fatty meats, 2 vegetables.
Hot and spicy, curry powder is a blend of spices including cardamom, cinnamon, coriander and turmeric that gives chicken a spicy flavor and also provides the body with greater protection against diabetic vascular disease.
2 cups: 367 calories, 11 g fat (2 g saturated fat), 62 mg cholesterol, 450 mg sodium, 39 g carbohydrate (8 g sugar, 6 g fiber), 29 g protein. Diabetic serving: 3 lean meats, 2-1/2
