Good Diet For Diabetics Type 2 – Baked Chicken Chalupas I wanted an easy alternative to fried chalupas, so I bake 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 carbohydrate (3 g sugar, 3 g fiber), 19 g protein. Diabetic Exchanges: 2 lean meats, 1 starch, 1/2 fat.
Good Diet For Diabetics Type 2
Ginger Halibut with Brussels Sprouts I immigrated to the United States from Russia and love to cook Russian food for my family and friends. Halibut with soy sauce, ginger and pepper is a favorite. -Margarita Parker, New Bern, North Carolina
T2 Diabetes? These Foods Will Help Lower Your A1c
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. Diabetes: 3 lean meats, 2 fats, 1 vegetable.
Day 3: Chipotle Ground Beef This ground beef is delicious wrapped in a tortilla, in a burrito with corn salsa, on a bun, or served over rice or mashed potatoes. So many options! -Dercy Williams, Omaha, Nebraska
1/2 cup cooked rice with 2/3 cup ground beef mixture (calculated without optional ingredients): 345 calories, 13 g fat (4 g saturated fat), 74 mg cholesterol, 194 mg sodium, 31 g carbohydrate (6 g sugar, 3 g fiber), 26 g protein. Diabetic exchanges: 3 lean meats, 2 starches.
Day 4: Cinnamon-Apple Pork Chops The cinnamon flavoring this main dish has blood sugar-stabilizing and cholesterol-lowering effects that people with diabetes can appreciate. Pair it with this mashed cabbage, which is similar to mashed potatoes but without the calories, carbs, or blood sugar spikes.
Type 1 Diabetes Diet: The Healthiest Foods To Eat
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 Exchanges: 3 lean meats, 1 starch, 1 fruit, 1 fat.
Day 5: Turkey Tetrazzini with Mushrooms This creamy, comforting casserole makes a great way to use up leftover Thanksgiving turkey. And this is real family fun! -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 sons always on the go, I’m always looking for ways to simplify meals. This recipe only uses one pan, making it easy to whip up dinner for a hungry family in half an hour. – Sarah Richardson, Littleton, Colorado
Holiday Food Swaps For Type 2 Diabetes
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 carbohydrate (5 g sugar, 6 g fiber) , 41 g of protein. Diabetic exchanges: 5 lean meats, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey Stuffed Bell Peppers These well-seasoned ground turkey peppers are so delicious, you won’t even miss the real frame cheese. Round out the meal with a side of salad or rice. -Judy Hand-Truitt, Birmingham, Alabama
2 stuffed pepper halves: 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.
Sausage and Asparagus Bow Ties We love asparagus, so I’m always looking for ways to go green. This pasta dish comes together quickly on busy nights and makes great leftovers. -Carol Suto, Liverpool, New York
Low Carb Diet For Diabetes: A Guide And Meal Plan
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 Exchanges: 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 shared this recipe with me and I played around with different vegetable combinations until I found one that 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 carbohydrate (4 g sugar, 7 g fiber), 38 g protein. Diabetic exchanges: 5 lean meats, 1 starch, 1 vegetable.
Day 10: Rosemary Pork and Pea Medallions Good for a quick meal after work. It’s very simple to make and doesn’t use many ingredients, so it’s great for beginner cooks. -Laura McAllister, Morganton, North Carolina
Sample Low Fat 1,200 Calorie Diabetes Diet Meal Plan
3 ounces of 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 carbohydrate (4 g sugar , 3 g of fiber), 28 g of protein. Diabetic Exchanges: 3 lean meats, 1 starch, 1/2 fat.
Chicken foil dinner. These Tex Mex style chicken wraps can be assembled ahead of time and frozen if desired. Thaw them overnight in the refrigerator, then grill according to 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 exchanges: 4 lean meats, 2 starches, 1 fat.
Quinoa Stuffed Peppers This deconstructed stuffed pepper dish packs a punch. I make this all the time and make sure my fridge is stocked with disposable portions to take to work. — Rebecca Ende, Phoenix, New York
The Ketogenic Diet For Diabetes: Benefits, Concerns & Side Effects
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 exchanges: 2 starch, 2 medium fat meat.
Cedarwood Salmon with Blackberry Sauce. This is my go-to dish for hot weather. The salmon has a rich, grilled flavor that’s enhanced by a delicious blackberry 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. Diabetes: 4 lean meats, 1/2 starch.
Artichoke Ratatouille Chicken I loaded all the fresh produce I found into this quick chicken dinner. Serve it on its own or over pasta. – Judy Armstrong, Prairieville, Louisiana
Diabetes Diet: Healthy Foods For Diabetics [infographic]
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. Diabetes: 3 lean meats, 1 starch, 1 fat.
Spicy Roast Sausage, Potatoes, and Peppers I love to share my cooking, and this hearty dinner plate has earned a reputation for being delicious. 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 carbohydrate (5 g sugar, 3 g fiber), 17 g protein. 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 mushrooms. Whatever wild mushrooms are in season or at the market will work beautifully. I like to get as many different things as possible. -James Shand, Associate Editor, Taste of Home
Diabetes And Nausea
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 exchanges: 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 the perfect balanced way to introduce it back into your diet. Pair this sweet stone fruit with glucose-tolerant chicken and you can enjoy this dish without worrying about a sugar spike. Peaches also contain plant compounds called phenols, which they use to reduce inflammation that causes disease.
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 sugar, 3 g fiber) , 36 g of protein. Diabetic exchanges: 5 lean meats, 1 fat, 1/2 starch.
Mediterranean Pot Roast Dinner I made this recipe for the first time 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 inside! This pot roast is perfect served with mashed potatoes, rice or dinner rolls. — Holly Battiste, Barrington, New Jersey
Diabetes: Food Cheat Sheet (infographic)
5-ounce roast 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 of protein. Diabetic Exchanges: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Cod in a Delicious Tomato Sauce My dad made this sweet and savory recipe for my mom when he took over the cooking. We serve it with 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. Diabetes: 3 lean meats, 2 vegetables, 1-1/2 fat.
Kimchi Cauliflower Fried Rice. This kimchi fried rice is one of my favorite recipes for healthier eating because it’s so customizable. If the family is vegetarian, leave out the pork and add your favorite vegetables. -Stephanie Schaldenbrand, Los Angeles, California
Intermittent Fasting For Diabetes: Pros And Cons
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 exchanges: 2 fatty meats, 2 vegetables.
Curried Chicken Skillet Warm and aromatic, curry powder is a blend of spices including cardamom, cinnamon, coriander and turmeric that adds a tangy flavor to chicken and also protects the body from 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 Exchanges: 3 lean meats, 2-1/2
