9 Healthy, Nutritious and Delicious Recipes To Forget Diabetes



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  • Author: Menusano Team
  • Published: 6/7/2018 2:50:27 PM

9 Healthy, Nutritious and delicious Recipes For Type 2 Diabetes Management | MenuSano

Diabetes is one of the most common chronic endocrine disorder, occurs due to insufficient release of insulin. Insulin is a hormone released from the pancreatic endocrine gland and responsible for proper glucose utilization in the body and maintains energy level. Diabetic patients have a sign of high blood glucose (one type of sugar) level, which is associated with several symptoms, including fatigue, excessive thirst, frequent urination, weight gain or sudden loss of weight, delay wound healing etc. 

Depending upon the etiology, diabetes is classified as type 1 diabetes (autoimmune condition develops at an early age), type 2 diabetes (genetic and environmental factors develops usually after 40 years) and gestational diabetes (develops during pregnancy and disappear after delivery). Diabetes is non-curable disease and anti-diabetic medicines are prescribed to control blood glucose level. But apart from therapeutic measures, physical activity and planned diet are two important factors to control blood glucose level in type 2 diabetes, as sedentary and irregular lifestyle and carbohydrate-rich diet trigger type 2 diabetes by increasing body weight.  Body weight management is an essential precautionary measure for diabetic patients. In the following section, the 9 low glycemic index food items and nutritious recipes made from these food ingredients are discussed to manage type 2 diabetes:

1. Pumpernickel bread

Pumpernickel bread is one of the perfect choices for type 2 diabetic patients. The glycemic index of Pumpernickel bread is less than 55 with high fiber content. [2] Thus this food ingredient assist to control hyperglycemia (increase blood glucose level) condition in type 2 diabetes patients.

Recipe

Ingredients

  • Warm water - 1 1/8 cups
  • Salt to taste
  • Instant coffee powder - 1 1/2 teaspoons
  • Rye flour - 1 3/4 cups
  • Whole wheat flour - 1 3/4 cups
  • Yeast - 2 1/2 teaspoons
  • Caraway seeds - 1 tablespoon

Direction

Al the listed ingredients need to take in a bowl and mix thoroughly except water. When all the ingredients mix properly, then add warm water gradually and prepare the dough by kneading with hand.

Cover the dough and rest for 30 minutes in a bowl. After 30 minutes, the dough becomes puffed. Then punched on it and placed in a baking tray. Cover the pan with a damp cloth and rest for 1 hour. Then remove the cloth and cover it with aluminum foil. Now, bake the bread in a preheated oven (3750F) for 10 minutes.

 

2. Oatmeal

Oatmeal is a quick made healthy option for type 2 diabetic patients. Oats also have a lower glycemic index and perfect to satisfy the hunger without increasing blood glucose level. The high fiber content of this whole grain also prevents constipation and help to maintain body weight.

Recipe

Ingredients

  • Oats - 1/2 cup (rolled)
  • Water - 1 1/2 cup
  • Pinch of salt
  • Sugar-free flavored almond milk -3/4 cup
  • Flex seeds - 1 tablespoon
  • Honey - 1 teaspoon
  • Strawberries - 1/4th cup

Direction

In a pan take water, rolled oats and salt. Boil the oats properly. Then, gradually add sugar-free flavored almond milk and flax seeds. Cook in a medium flame for 5 to 7 minutes, then put off the flame. Add honey and stir properly. Pour it in a serving bowl and garnish the dish with strawberries.

 

3. Barley

Barley is a good nutritional option for diabetic patient, as it also has less than 55 glycemic index with a variety of essential nutrients like vitamins, minerals, amino acids etc. The Diabetes factsheet provided by Government of Canada has mentioned that poultry products with low salt and no fat contents are good animal protein option for diabetic patients.

Recipe

Ingredient

  • Low salt chicken broth - 8 cups
  • Regular barley - 1/2 cup
  • Skinless and boneless chicken - 1 pound (cut into small dice shaped)
  • Carrot - 3 (sliced)
  • Onion - 1 (chopped)
  • Parsley - 1/4 cup (shred)
  • Rosemary - 1tablespoon (shred)
  • Green, yellow, red pepper - 1 cup (chopped)
  • Black pepper powder - 1/4 teaspoon

Direction

Cook regular barley in chicken broth for 30 minutes in a medium flame, till the barley become soft. Then add chicken and all the vegetables except green, yellow, red pepper. Then sprinkle black pepper powder and cover the vessel.  Cook for 10 minutes in a medium flame. Then add  chopped green, yellow, red pepper and cook for another 5 minutes. Check the tenderness of all the ingredients and then put off the flame. Take a soup bowl and  pour the barley chicken soup and garnish it with  parsley and rosemary.

 

4. Quinoa

Quinoa is a seed, but it is used as cereal. The insoluble fiber content  of quinoa makes it ideal food for diabetes. In addition, all the essential amino acids (isoleucine, leucine, lysine, Methionine, Phenylalanine, Threonine Tryptophan and valine) and essential fatty acids (omega 3 and omega 6) are present in quinoa. Quinoa is a rich source of folic acid, riboflavin, thiamin, niacin and vitamin E.

Recipe

Ingredients

  • Canola oil - 1 tablespoon
  • Onion - 1 small sized (chopped)
  • Garlic - 2 clove
  • Quinoa - 1 cup
  • Low salt chicken broth - 2 cups
  • Lime juice - 2 lime
  • Fresh cilantro - 1/2 cup (chopped)

Direction

Heat the oil in a pan and add onion. Cook for 3 to 4 minutes and add garlic. Cook for another 30 seconds. Then add quinoa to the pan and cook in low flame for 1 to 2 minutes. In this period, continuous stirring is required to avoid burning of the quinoa. Pour chicken broth and half of the lime juice. Cover the pan and cook for 15 minutes. Reduce the whole content and put off the flame. Garnish the dish with fresh cilantro and add remaining lime juice.

 

5. Raisin bran

Raisin bran is also good source of protein, vitamins, minerals and insoluble fiber contents. Sufficient supply of all these essential nutrients is perfect for diabetic patients to maintain the required nutritional balance.

Recipe

Ingredient

  • Raisin bran - 2 cups
  • Skim milk - 1 cup
  • Vegetable oil - 3 tablespoon
  • Egg - 1 (medium size)
  • Whole wheat flour - 1 1/4 cup
  • Brown sugar - 1/4 cup
  • Baking powder - 2 1/2 teaspoon
  • Cinnamon powder - 1 teaspoon
  • Salt - 1/4 teaspoon

Direction

In a large bowl take raisin bran, baking powder and salt and mix them well. Then add milk, oil and blend the mixture. Beat an egg in another small bowl and add the beaten egg to the mixture. Blend all the ingredients till the mixture become smooth and silky. Then add brown sugar,  cinnamon powder and mix all the ingredient in cut and fold method. Pour the mixture into a baking tray and place the tray in a preheated oven (4250) and back for 15 to 20 minutes. Raisin bran cake is prepared.

 9 Healthy Nutritious Food Options for Type 2 Diabetes Management

6. Brown Rice

Recent data showed rice consumption is increased in American populations. Brown rice is a whole grain product and more suitable than white rice, especially for diabetic patients. Experts recommended diabetic patient should replace white rice with brown rice, as high insoluble fiber content helps to improve insulin sensitivity and decrease the risk of type 2 diabetes occurrence.

Recipe

Ingredients

  • Olive oil - 2 teaspoon
  • Onion - 1/4 cup (chopped)
  • Garlic - 2 minced
  • Brown rice - 2 cups
  • Tomato - 1/2 cup
  • Green olive - 1/4 cup
  • Salt to taste
  • Fresh cilantro - 2 tablespoons

Direction

Cook brown rice in a deep vessel and drain excess water. Now heat oil in a pan and add onion. Fry for 5 minutes, then add garlic. Cook both onion and garlic till they become tendered and crisp. Add tomato and salt; cook for another 5 minutes. Then add boiled brown rice to the pan and toss all the ingredients. Add green olive before put off the flame. Garnish the dish with fresh cilantro.

 

7. Bulgar

American Diabetes Association recommended Bulgar for diabetic patients. [10] Bulgar is a good source of insoluble fibers, as it obtains from wheat kernels. High fiber content also assists to maintain body weight in diabetic patients and reduce the scope of diabetes and obesity-related complications.

Recipe

Ingredients

  • Bulgur - 1/2 cup (broken)
  • Chickpeas - 1/4 cup (boiled)
  • Cucumber - 1/2 piece (chopped)
  • Tomato - 1 (chopped)
  • Onion- 1 (chopped)
  • Parsley - 1 Tablespoon (chopped)
  • Lemon juice - 1 Tablespoon
  • Black pepper powder - 1 teaspoon
  • Salt to taste

Direction

Stem boil bulgur for 30 minutes in 2 cup of water. In another big bowl add all other ingredients, including boiled chickpeas. Then add stem boil bulgur, salt, black pepper powder, lemon juice. Mix them with a spoon and instantly serve the salad to maintain its food value and freshness.

 

8. Lentils

The Eating guidance provided by Government of Canada recommended lentils can be a good meat alternative for diabetic patients. Lentils are affordable protein source with complex carbohydrate and an excellent source of vitamins, minerals, and fiber.

Recipe

Ingredients

  • Dry Lentils- 1 cup
  • Chicken broth - 3 1/2 cup
  • Tomato- 1 (chopped)
  • Potato- 1 small (peeled and chopped)
  • Carrot - 1/2 (chopped)
  • Onion - 1/2 (chopped)
  • Celery - 1/2 cup (chopped)
  • Dried parsley - 1/2 cup (chopped)
  • Dried basil - 1/2 cup (chopped)
  • Garlic - 2 clove (minced)
  • Black pepper powder - 1/2 teaspoon

Direction

Wash the dry lentils. Pour washed lentils in a big vessel, then add salt and chicken broth. Cover the vessel lid and boil the lentils. Heat oil in a frying pan and add onion and garlic. Cook for few minutes and add all other vegetables, except celery, dried parsley, and basil. Cook all the vegetables till they become tender. Then add the tendered vegetables into boiled lentils and cook for 1 to 2 minutes. Garnish the dish with celery, dried parsley, dried basil.

 

9. Muesli

Muesli is prepared by combining multiple grains, nuts, seeds etc. This is an easy way to intake necessary nutrition.  Apart from protein and fiber content, muesli is a good source of vitamins including vitamin B6, thiamine, riboflavin, niacin, vitamin E, folate, pantothenic acid, vitamin B12 etc.  In addition, it also contains necessary mineral like selenium, iron, copper, zinc, potassium, magnesium, phosphorus, manganese etc. 

Recipe

For diabetic patients, it is better to prepare homemade muesli to avoid added sugar content.

Ingredients

  • Rolled oats - 1 1/2 cup
  • Almond nuts - 1/2 cup (cut into smaller pieces)
  • Flaxseeds - 3 tablespoon
  • Banana chips - 1/3 cup
  • Raisin - 1/3 cup
  • Cinnamon powder - 1/2 teaspoon
  • Skim milk - 3 1/2 cup

Direction

Oats need to roast in a pan or in a pre-heated oven till it becomes brown. Then roast almond and flax seeds. In a bowl, mix oats, almond, and flax seeds. Cool the mixture and add banana chips, raisin, cinnamon powder and store in an airtight container and keep it in a refrigerator. Serve this homemade muesli with skim milk.

 

Conclusion 

Everyone knows, how important it is for a diabetic person to manage glucose level to avoid panic episodes and health risk. Food and eating habits play an important role in the management of diabetes. We often listen how getting diabetes is like fasting for life or renunciation from common food. Above mentioned options of delicious and nutritious food not only proves myth of tasteless, medicine like food wrong but substantiates that with many easily available grain and ingredient combinations, lifestyle not only improves but ensures healthy and long life. MenuSano ensures that we deliver the best in class educational content to our audience, customers and blog readers for their nutritional needs. MenuSano can help you to achieve your fitness goals, health management objectives and chronic disease management. MenuSano plays an important role in the lifestyle management of its users. Our easy to use Nutrition analysis tool is not only used by many leading chefs and restaurants but also by many health-conscious individuals and health institutions to generate calories and nutritional value information labels. So what are you waiting for take a step and sign up today for a free trial of menusano to improve health of your family and yourself. For more information visit us at www.menusano.com or call us at our toll-free 8666402345.

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