Diabetes has been on the rise at an alarming rate in the last decade. According to one of Centers for Disease Control and Prevention (CDC) statistic, from 2001 to 2017, the number of people under age 20 living with type 1 diabetes increased by 45%, and the number living with type 2 diabetes grew by 95%. Different factors contribute to this disease which includes family history, inactive lifestyle, and unhealthy eating habits. I would like to share the top 7 diabetes friendly meal ideas that are so yum you’ll want to make it everyday.
What Is Diabetes?
Diabetes is a chronic (long-lasting) health condition that affects how body turns food into energy. The body breaks down most of the food consumed into sugar (glucose) and releases it into the bloodstream. When blood sugar goes up, it signals pancreas to release insulin. Insulin acts like a key to let the blood sugar into body’s cells for use as energy.
According to WebMD, there are two kinds of diabetes:
(i). When the body doesn’t make enough insulin (type 1).
(ii). When the body is unable to use insulin as well as it should (type 2).
When there isn’t enough insulin or cells stop responding to insulin, too much blood sugar stays in the bloodstream. Over time, that can cause serious health problems, such as heart disease, vision loss, and kidney disease. It is important that we eat meals that are healthy and provide nutritional value.
The Top 7 Diabetes Friendly Lunch Ideas
1. Pesto Shrimp Bowl
For all the pesto lovers, this one is for you. This is a healthy meal that has low carbs and goes well for lunch or dinner. It has healthy ingredients which will help control blood sugar levels. The recipe also provides how to make pesto at home which can be used as a side sauce. I used to marinate the shrimp in it.
2. Middle Eastern Beef Kebabs With Bell Peppers
This recipe has only 378 calories in a single serving. It is packed with unique and exotic flavors owing to the spices that are added. Enjoy it with lavash bread, whole grain gluten-free bread or with a salad. It can be easily prepared at home with simple yet exotic spices. All the spices mentioned can be found in any local grocery store.
3. Lemon Chicken With Green Beans and Sweet Potatoes
This lemon chicken can be easily made at home in an oven or in a pan. With a good mix of protein, vegetables, and carbs, this recipe is a healthy balanced meal that is a must for everyone. It is easy to prepare and high in nutrition especially for those who like to work out. Give it a try!
4. Chicken and Spinach Pasta
Spinach is high in iron and has high nutritional value. It is low in calories and provides essential nutrients and minerals to maintain a healthy body function. With 25g of carbs (use gluten-free high protein pasta), and 30g of protein, this meal idea becomes another one of my favorite recipes.
5. Vegan Spinach and Dal
Dal is basically lentil soup made India style with only a few spices that have high antioxidant properties. Since Dal is made from lentils it is packed with proteins and good carbs. I paired it with rice, but you can pair it with a salad on the side. A pressure cooker is required for this recipe.
6. Stir Fried Tofu With Vegetables
This is yet another vegan recipe that has high nutritional value and is a must try. Made with simple ingredients, this recipe is so easy it will barely take 10 mins to make at home. That makes it a perfect diabetes-friendly meal.
7. Oven Baked Salmon With Vegetables
This salmon recipe is made in oven and takes approx 25 mins to cook including prep. It has a good mix of protein, fat, and fiber making it another diabetes-friendly healthy meal. Made with simple ingredients, this recipe packs in a solid 40g of protein.
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