Diabetes Type 2 Diet – Baked Chicken Chalupas I wanted an easy alternative to deep fried chalupas, so I baked them with stuffing on top. – Magdalena Flores, Abilene, Texas
1 Chalupa: 206 calories, 6 g fat (2 g saturated fat), 45 mg cholesterol, 400 mg sodium, 17 g carbohydrates (3 g sugar, 3 g fiber), 19 g protein. Diabetic exchange: 2 lean meat, 1 starch, 1/2 fat.
Diabetes Type 2 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. – Margarita Parker, New Bern, North Carolina
Diabetes Toolkit: Your Complete Guide To Living With Type 2 Diabetes
1 fillet with Brussels sprouts: 234 calories, 12 g fat (2 g saturated fat), 56 mg cholesterol, 701 mg sodium, 7 g carbohydrates (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’re eating it rolled up in a tortilla, with corn salsa in 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 (calculated without optional ingredients): 345 calories, 13 g fat (4 g saturated fat), 74 mg cholesterol, 194 mg sodium, 31 g carbohydrates (6 g sugar, 3 g fiber), 26 g of protein. Diabetic exchange: 3 lean meat, 2 starch.
Day 4: Cinnamon-Apple Pork Chops The cinnamon that powers this main dish has a stabilizing effect on blood sugar as well as lowering cholesterol, two benefits for diabetics. Pair it with mashed cauliflower, which is similar to mashed potatoes, but without the same calories, carbs, or blood sugar spike.
Healthy Diet Plan For Type 2 Diabetes: Best And Worst Foods Which Can Reverse Type 2 Diabetes
1 pulled pork with 2/3 cup apple mixture: 316 calories, 12 g fat (4 g saturated fat), 62 mg cholesterol, 232 mg sodium, 31 g carbohydrates (25 g sugar, 4 g fiber), 22 g protein. Diabetic Exchange: 3 lean meats, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazine This creamy, comforting casserole makes a fantastic way to use up leftover Thanksgiving turkey. And it’s a real family treat! -Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7 g fat (3 g saturated fat), 71 mg cholesterol, 717 mg sodium, 38 g carbohydrates (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 on the go, I’m always looking for ways to simplify meals. This recipe uses only one pot, so it takes half an hour to prepare dinner for a hungry family. – Sarah Richardson, Littleton, Colorado
Diabetes And The Low Fodmap Diet
1 chicken breast half with 3/4 cup sauce: 348 calories, 9 g fat (2 g saturated fat), 94 mg cholesterol, 729 mg sodium, 25 g carbohydrates (5 g sugar, 6 g fiber), 41 g protein. Diabetic exchange: 5 lean meat, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey Stuffed Bell Peppers This well-ground turkey bell pepper is so delicious that you won’t miss eating real cheddar cheese. Wrap up the meal with a side of salad or rice. – Judy Hand-Truitt, Birmingham, Alabama
2 bell peppers: 323 calories, 10 g fat (0 saturated fat), 45 mg cholesterol, 771 mg sodium, 20 g carbohydrates (6 g sugar, 4 g fiber), 40 g protein. Diabetic Exchange: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Sausage and Asparagus Bowties We love asparagus, so I look for ways to make it green. This pasta dish comes together quickly on busy nights and makes great leftovers. – Carol Suto, Liverpool, New York
Type 2 Diabetes Diet
1-1/3 cups: 247 calories, 7 g fat (2 g saturated fat), 36 mg cholesterol, 441 mg sodium, 28 g carbohydrates (2 g sugar, 4 g fiber), 17 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.
Tuscan Fish Packs My husband does a lot of fishing, so I’m always looking for different ways to catch him. A professional chef was kind enough to share this recipe with me and I played around with different vegetable combinations until I found what my family liked best. – Kathy Morrow, Hubbard, Ohio
1 serving: 270 calories, 2 g fat (1 g saturated fat), 83 mg cholesterol, 658 mg sodium, 23 g carbohydrates (4 g sugar, 7 g fiber), 38 g protein. Diabetic Exchange: 5 lean meats, 1 starch, 1 vegetable.
Day 10: Rosemary Pork Medallions with Peas is a nice quick meal after getting home from work. It’s easy to make and doesn’t use many ingredients, so it’s perfect for beginner cooks. — Laura McAllister, Morganton, North Carolina
Improved Diet To Prevent Type 2 Diabetes
3 ounces cooked pulled pork with 1/3 cup peas: 260 calories, 10 g fat (3 g saturated fat), 69 mg cholesterol, 571 mg sodium, 15 g carbohydrates (4 g sugar, 3 g fiber), 28 g protein. Diabetes swap: 3 lean meat, 1 starch, 1/2 fat.
Chicken Ole Foil SupperTex Mex Style Chicken Packages can be assembled ahead of time and frozen if desired. Just warm them overnight in the fridge, then grill as directed. 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 carbohydrates (8 g sugar, 6 g fiber), 37 g protein. Diabetic exchange: 4 lean meat, 2 starch, 1 fat.
Quinoa Unstuffed Peppers This deconstructed stuffed pepper dish is bursting with flavor. I actually make it all the time and make sure my freezer is stocked with single servings for the job. – Rebecca Ende, Phoenix, New York
Diabetes: Causes, Testing And Natural Support Strategies
1 cup: 261 calories, 9 g fat (2 g saturated fat), 42 mg cholesterol, 760 mg sodium, 28 g carbohydrates (3 g sugar, 4 g fiber), 17 g protein. Diabetic exchanges: 2 starch, 2 medium fat meat.
Cedar Plank Salmon with Blackberry Sauce Here is my go-to warm weather dish. The salmon has a rich, grilled flavor enhanced by the savory blackberry sauce. It’s a nice balance between 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 carbohydrates (6 g sugar, 3 g fiber), 29 g protein. Diabetes swap: 4 lean meats, 1/2 starch.
Artichoke Ratatouille Chicken I loaded all the fresh produce I could into this quick chicken dinner. Serve on its own or over pasta. – Judy Armstrong, Prairieville, Louisiana
Diabetes Mellitus/type 2
1-2/3 cups: 252 calories, 9 g fat (2 g saturated fat), 67 mg cholesterol, 468 mg sodium, 15 g carbohydrates (4 g sugar, 4 g fiber), 28 g protein. Diabetic Exchange: 3 Lean Meat, 1 Starch, 1 Fat.
Spicy Roast Sausage, Potatoes and Peppers I love to share my meals and this hearty dinner has built a reputation for deliciousness. People have actually approached me publicly asking 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 carbohydrates (5 g sugar, 3 g fiber), 17 g protein. Diabetic Exchange: 3 lean meats, 1 starch, 1 vegetable, 1 fat.
Wild Mushroom Pizza What’s great about this wild mushroom pizza, you don’t have to worry about finding the right toppings. Whatever wild mushrooms are in season or at your market will work beautifully. I like to get as many different ones as possible. – James Shand, Deputy Editor of Taste of Home
Holiday Food Swaps For Type 2 Diabetes
1 slice: 284 calories, 10 g fat (5 g saturated fat), 22 mg cholesterol, 357 mg sodium, 37 g carbohydrates (3 g sugar, 3 g fiber), 12 g protein. Diabetes swap: 2-1/2 starch, 2 medium-fat 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 disease-causing inflammation.
1 chicken breast half with 1/2 cup salsa: 265 calories, 9 g fat (2 g saturated fat), 94 mg cholesterol, 536 mg sodium, 9 g carbohydrates (4 g sugar, 3 g fiber), 36 g protein. Diabetic exchange: 5 lean meat, 1 fat, 1/2 starch.
Mediterranean Pot Roast Dinner I first made this recipe one cold winter day. My family (teens, kids and dogs) had been sledding and playing in the snow all day and when we got inside the table was ready! This pot roast is perfect served over mashed potatoes, rice or dinner rolls. – Holly Baptiste, Barrington, New Jersey
Nutrition With Type 2 Diabetes Sessions
5 oz cooked ground beef with 1 cup vegetables: 422 calories, 18 g fat (6 g saturated fat), 111 mg cholesterol, 538 mg sodium, 28 g carbohydrates (6 g sugar, 4 g fiber), 37 g protein. Diabetic Exchange: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Cod in Hearty Tomato Sauce My dad made this sweet, flavorful recipe for my mom when she took over the kitchen. Serve 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 carbohydrates (9 g sugar, 4 g fiber), 29 g protein. Diabetic Exchange: 3 lean meats, 2 vegetables, 1-1/2 fat.
Kimchi Cauliflower Fried Rice. This healthier take on kimchi fried rice is one of my favorite recipes because it’s so customizable. If there are vegetarians in the family, skip the bacon and add your favorite vegetables. – Stephanie Schaldenbrand, Los Angeles, California
Diet, Exercise Can ‘cure’ Type Two Diabetes
1 serving: 254 calories, 17 g fat (5 g saturated fat), 204 mg cholesterol, 715 mg sodium, 13 g carbohydrates (6 g sugars, 6 g fiber), 15 g protein. Diabetic Exchange: 2 fatty meats, 2 vegetables.
Pan-cooked chicken is warm and flavorful, curry powder is a blend of spices including cardamom, cinnamon, coriander, and turmeric that adds a spicy flavor to the chicken while also providing the body with a boost in defense against diabetic vascular disease.
2 cups: 367 calories, 11 g fat (2 g saturated fat), 62 mg cholesterol, 450 mg sodium, 39 g carbohydrates (8 g sugar, 6 g fiber), 29 g protein. Diabetes swap: 3 lean meats, 2-1/2
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