Diet For Diabetics Type 2 – Baked Chicken Chalupas I wanted an easy alternative to fried chalupas, so I bake these with toppings on top. —Magdalena Flores, Abilene, TX
1 chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbs (3g sugars, 3g fiber), 19g protein. Diabetic swaps: 2 lean meats, 1 starch, 1/2 fat.
Diet For Diabetics Type 2
Halibut with Ginger and Brussels Sprouts I moved from Russia to the United States and love cooking Russian food for my family and friends. The halibut with soy sauce, ginger and pepper is a favorite. —Margarita Parker, New Bern, North Carolina
Foods For 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 sugars, 3 g fiber), 24 grams of protein. Diabetic swaps: 3 lean meats, 2 fats, 1 vegetable.
Day 3: Chipotle Pulled BeefThis beef is delicious whether you serve it all 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 beef mix 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 sugars, 3 g fiber), 26 g protein. Diabetic swaps: 3 lean meats, 2 starches.
Day 4: Apple Cinnamon Pork ChopsThe cinnamon that spiced up this main course has a blood sugar-stabilizing effect as well as a cholesterol-lowering effect, two benefits people with diabetes may appreciate. Pair it with this mashed cauliflower, which is similar to mashed potato but without the same calories, carb content, or blood sugar impact.
Diabetes Diet: Healthy Foods For Diabetics [infographic]
1 pork chop with 2/3 cup apple mixture: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbs (25g sugars, 4g fiber), 22g protein. Diabetic exchanges: 3 lean meats, 1 starch, 1 fruit, 1 fat.
Day 5: Turkey Mushroom Tetrazzini This creamy, comforting casserole is a fantastic way to use up leftover Thanksgiving turkey. And it’s a real pleasure for the whole family! —Linda Howe, Lisle, Ill.
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbs (5g sugars, 3g fiber), 34g protein. Diabetic swaps: 3 starches, 3 lean meats, 1/2 fat.
Rosemary Chicken with Spinach and Beans With two young boys constantly on the go, I’m always looking for ways to simplify meals. This recipe uses just one skillet, making it a cinch to cook dinner for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado
Best Foods To Control Diabetes And Lower Blood Sugar
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 carbohydrates (5 g sugars, 6g fiber), 41g protein. Diabetic exchanges: 5 lean meats, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey Stuffed PeppersThese well-seasoned ground turkey stuffed peppers are so tasty, you won’t even miss real cheddar cheese. Complete the meal with a salad or a side dish of rice. —Judy Hand-Truitt, Birmingham, Alabama
2 stuffed pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbs (6g sugars, 4g fiber), 40g protein. Diabetic swaps: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Sausage and Asparagus Bow TiesWe love asparagus, so I’m looking for ways to go green. This pasta dish comes together quickly on restless nights and makes wonderful leftovers. —Carol Suto, Liverpool, New York
Adherence To Plant Based Diet Reduces Risk Of Type 2 Diabetes
1-1/3 cup: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbs (2g sugars, 4g fiber), 17 grams of protein. Diabetic swaps: 2 lean meats, 1-1/2 starches, 1 vegetable.
Tuscan Fish PacketsMy husband fishes a lot, so I’m always looking for different ways to serve his catch. A professional chef was kind enough to share this recipe with me, and I played around with different vegetable combinations until I found my family’s favorite. —Kathy Morrow, Hubbard, Ohio
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbs (4g sugars, 7g fiber), 38g protein. Diabetic exchanges: 5 lean meats, 1 starch, 1 vegetable.
Day 10: Pork medallions with rosemary and peasIt’s nice to have a quick meal to prepare when you get home from work. It’s simple to prepare and doesn’t use a lot of ingredients, so it’s great for beginner cooks. —Laura McAllister, Morganton, North Carolina
Healthy Food Choices Made Easy
3 ounces cooked pork with 1/3 cup peas: 260 calories, 10 g fat (3 g saturated fat), 69 mg cholesterol, 571 mg sodium, 15 g carbohydrate (4 g sugars, 3 g fiber), 28 g protein. Diabetic swaps: 3 lean meats, 1 starch, 1/2 fat.
Foil Chicken SupperThese Tex-Mex style chicken packages can be assembled ahead and frozen if desired. Simply thaw them overnight in the refrigerator, then toast as directed. I like to serve them with warm tortillas and fresh fruit on the side. —Mary Peck, Salina, Kansas
1 serving: 405 calories, 13g fat (6g saturated fat), 91mg cholesterol, 766mg sodium, 34g carbs (8g sugars, 6g fiber), 37g protein. Diabetic swaps: 4 lean meats, 2 starches, 1 fat.
Quinoa Unstuffed PeppersThis deconstructed stuffed pepper dish is bursting with flavor. I really do this all the time and make sure my freezer is stocked with individual servings to take to work. —Rebecca Ende, Phoenix, New York
Why I Recommend A High Carb Diet For My Patients With Diabetes
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbs (3g sugars, 4g fiber), 17g protein. Diabetic exchanges: 2 starches, 2 moderately fatty meats.
Cedar Planked Salmon with Blackberry SauceThis is my main dish for a hot weather BBQ. The salmon has a rich, grilled taste that is enhanced by the savory blackberry sauce. It’s a nice balance between sweet, smoky and spicy. —Stephanie Matthews, Tempe, Arizona
1 fillet with 2 tablespoons of sauce: 304 calories, 16 g fat (3 g saturated fat), 84 mg cholesterol, 186 mg sodium, 10 g carbohydrates (6 g sugars, 3 g fiber ), 29 g of protein. Diabetic swaps: 4 lean meats, 1/2 starch.
Chicken Ratatouille with Artichokes I loaded all the fresh produce I could find into this quick chicken dinner. Serve it alone or over pasta. —Judy Armstrong, Prairieville, Louisiana
The Low Fat Diet For Diabetes
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbs (4g sugars, 4g fiber), 28 grams of protein. Diabetic swaps: 3 lean meats, 1 starch, 1 fat.
Spicy Roast Sausage, Potatoes, and Peppers I love sharing my cooking, and this hearty plate dinner has earned a reputation for being tasty. In fact, people have approached me in public asking for the recipe. —Laurie 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 sugars, 3 g fiber), 17 g of proteins. Diabetic exchanges: 3 lean meats, 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. Whatever wild mushrooms are in season or in your market will work wonderfully. I like to have as many different ones as possible. —James Schend, Associate Editor of Taste of Home
The Complete Diabetic Cookbook: Delicious And Balanced Recipes Made Easy: Diabetes Diet Book Plan Meal Planner Breakfast Lunch Dinner Desserts Snacks: Mason, Charlie: 9781986098816: Books
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbs (3g sugars, 3g fiber), 12g protein. Diabetic swaps: 2-1/2 starch, 2 medium-fat meats, 1/2 fat.
Day 17: Chicken with Peach-Avocado Salsa By pairing this sweet stone fruit with glucose-stabilizing chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols that the body uses to eliminate 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 carbohydrate (4 g sugars, 3g fiber), 36g protein. Diabetic swaps: 5 lean meats, 1 fat, 1/2 starch.
Mediterranean Roast SupperI first made this recipe on a cold winter day. My family (adults, kids, and dogs) had fun sledding and playing in the snow all day, and when we walked in, dinner was ready! This roast is perfect served with mashed potatoes, rice or rolls. —Holly Battiste, Barrington, New Jersey
List Of Superfoods Every Diabetic Diet Should Include By Istvan Molnar
5 ounces of cooked beef with 1 cup of vegetables: 422 calories, 18 g fat (6 g saturated fat), 111 mg cholesterol, 538 mg sodium, 28 g carbohydrate (6 g sugars, 4 g fiber), 37 g of protein. Diabetic exchanges: 5 lean meats, 1-1/2 starches, 1 vegetable, 1/2 fat.
Cod in Hearty Tomato SauceMy dad made this sweet and savory recipe for my mom when he took over the kitchen. We serve it with whole wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington
1 tenderloin with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol, 746mg sodium, 17g carbs (9g sugars, 4g fiber ), 29 g of protein. Diabetic swaps: 3 lean meats, 2 vegetables, 1-1/2 fats.
Kimchi Cauliflower Fried Rice This healthier version of kimchi fried rice is one of my favorite recipes because it’s customizable. If there’s a vegetarian in the family, omit the bacon and add your favorite vegetables. —Stefanie Schaldenbrand, Los Angeles, CA
Diabetes Food Chart The Best Food For Diabetes
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbs (6g sugars, 6g fiber), 15g protein. Diabetic swaps: 2 fatty meats, 2 vegetables.
Skillet Chicken CurryWarm and aromatic, curry powder is a blend of spices, including cardamom, cinnamon, coriander and turmeric, which adds a tangy flavor to chicken and provides the body with increased protection against vascular disease diabetics.
2 cups: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g carbs (8g sugars, 6g fiber), 29g protein. Diabetic swaps: 3 lean meats, 2-1/2
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