When you have diabetes, it is imperative that you live a healthy lifestyle. so, what are some good recipes for diabetics. Eating a good diet, along with exercising and taking your insulin are essential for staying healthy. Good meals to keep you going include breakfast oatmeal, lunch chicken salad sandwich and dinner beef tacos.
What are some good recipes for diabetics? What you eat is an important part of managing your diabetes. You should check your blood sugar, aim for your target A1C (American Association of Diabetes Educators), exercise to improve your circulation, make sure you’re getting enough nutrients and vitamins and reduce the amount of fat, salt, and sugar in your diet.
What Are Some Good Recipes For Diabetics
Even if it’s not always simple, these delectable meals can make it easier for you to stick to your daily diabetes meal plan.
Artichoke Dip
Dietitian’s Tip:
Serve this dip with raw vegetables or whole-grain crackers.
Number Of Servings
Serves 8
- High Fiber
- Healthy carb
- Low Sodium
- Low Fat
Ingredients
- 1 can (15.5 ounces) artichoke hearts in water, drained
- 4 cups chopped raw spinach
- 2 cloves garlic, minced
- 1 teaspoon ground black pepper
- 1 teaspoon minced fresh thyme (or 1/3 teaspoon dried)
- 1 tablespoon fresh minced parsley (or 1 teaspoon dried)
- 1 cup prepared unsalted white beans (or half a 15.5-ounce can unsalted white beans, rinsed and drained)
- 2 tablespoons grated Parmesan cheese
- 1/2 cup low-fat sour cream
Directions
Combine the ingredients in a bowl. Bake at 350 F for 30 minutes after transferring to a glass or ceramic dish suitable for the oven. Serve hot.
Nutritional Analysis Per Serving
Serving Size: About 1/2 Cup
- Total carbohydrate 10 g
- Dietary fiber 6 g
- Sodium 130 mg
- Saturated fat 1 g
- Total fat 2 g
- Trans fat 0 g
- Cholesterol 6 mg
- Protein 5 g
- Monounsaturated fat Trace
- Calories 78
- Added sugars 0 g
- Total sugars 1.5 g
Black Bean And Corn Relish
Dietitian’s Tip:
Replace the parsley with cilantro for a hotter relish, or adjust the amount of chili powder to suit your preferences.
Number Of Servings
Serves 8
- High Fiber
- Low Fat
- Low Sodium
- Healthy carb
Ingredients
- 1 can (15.5 ounces) black beans, rinsed and drained (about 2 cups)
- 1 cup frozen corn kernels, thawed to room temperature
- 4 tomatoes, seeded and diced (about 3 cups)
- 2 garlic cloves, chopped
- 1/2 medium red onion, diced (about 1/2 cup)
- 1/2 cup chopped parsley
- 1 green, yellow or red bell pepper, seeded and diced (about 1 cup)
- 2 teaspoons sugar
- Juice from 1 lemon
Directions
Combine all of the ingredients in a big bowl. Gently stir by tossing. To enable the flavors to meld, cover and place in the refrigerator for at least 30 minutes.
Nutritional Analysis Per Serving
Serving Size: About 1 cup
- Total fat 0.5 g
- Calories 112
- Protein 5 g
- Cholesterol 0 mg
- Total carbohydrate 22 g
- Dietary fiber 6 g
- Monounsaturated fat Trace
- Saturated fat Trace
- Trans fat 0 g
- Sodium 93 mg
- Total sugars 3 g
- Added sugars 1 g
Fresh Fruit Kebabs
Dietitian’s Tip:
Any fruit, even more unusual varieties like star fruit, kumquats, or prickly pears, pairs well with these kebabs. Fruit should be dipped in pineapple or orange juice to stop browning.
Number Of Servings
Serves 2
- Low Fat
- Low Sodium
Ingredients
- 6 ounces low-fat, sugar-free lemon yogurt
- 1 teaspoon fresh lime juice
- 1 teaspoon lime zest
- 4 pineapple chunks (about 1/2 inch each)
- 4 strawberries
- 1 kiwi, peeled and quartered
- 1/2 banana, cut into 4 1/2-inch chunks
- 4 red grapes
- 4 wooden skewers
Directions
Mix the yogurt, lime juice, and lime zest in a small bowl. Refrigerate until required with a cover on.
Each fruit should be skewered with one piece. Continue until all of the fruit is gone, using the other skewers. Offer alongside the lemon-lime dip.
Nutritional Analysis Per Serving
Serving Size: 2 Fruit Kebabs
- Calories 190
- Total fat 2 g
- Saturated fat 1 g
- Trans fat 0 g
- Monounsaturated fat Trace
- Cholesterol 5 mg
- Sodium 53 mg
- Total carbohydrate 39 mg
- Dietary fiber 4 g
- Added sugars 6 g
- Protein 4 g
Marinated Portobello Mushrooms With Provolone
Dietitian’s Tip:
When cleaning mushrooms, don’t immerse them in water because they’ll soak up the water like a sponge. Instead, use a moist cloth or thick paper towel to clean the mushrooms.
Number Of Servings
Serves 2
- Low Sodium
Ingredients
- 2 portobello mushrooms, stemmed and wiped clean
- 1/2 cup balsamic vinegar
- 1 tablespoon brown sugar
- 1/4 teaspoon dried rosemary
- 1 teaspoon minced garlic
- 1/4 cup grated (1 ounce) provolone cheese
Directions
Warm up the grill (grill). The rack should be 4 inches away from the heat source. Apply cooking spray sparingly to a glass baking dish. Put the stemless (gill-side) up in the plate when adding the mushrooms.
Mix the vinegar, brown sugar, rosemary, and garlic in a small bowl. Over the mushrooms, pour the mixture. To marinate, set away for 5 to 10 minutes.
The mushrooms should be broiled or grilled for about 4 minutes on each side, turning them once. Each mushroom should have grated cheese on it. Broil (grill) the mushrooms until the cheese melts. To individual plates, transfer.
Nutritional Analysis Per Serving
Serving Size: 1 Mushroom
- Calories 112
- Total fat 4 g
- Saturated fat 2 g
- Trans fat Trace
- Monounsaturated fat 1 g
- Cholesterol 10 mg
- Sodium 140 mg
- Total carbohydrate 13 g
- Dietary fiber 1 g
- Total sugars 11 g
- Added sugars 4 g
- Protein 6 g
Gluten-Free Hummus
Dietitian’s Tip:
Tahini, which occasionally includes gluten, is swapped out for olive oil in this recipe. In addition, sherry vinegar is recommended rather of lemon juice.
Number Of Servings
Serves 6
- Healthy carb
Ingredients
- 2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
- 3 cups water
- 2 cloves garlic
- 1 bay leaf
- 1/2 teaspoon salt
- 1 tablespoon olive oil
- 3/4 cup plus 2 tablespoons sliced green (spring) onion
- 2 tablespoons sherry vinegar
- 3 tablespoons chopped fresh cilantro (fresh coriander)
- 1 teaspoon ground cumin
Directions
The chickpeas, water, garlic cloves, bay leaf, and 1/4 teaspoon of salt are combined in a big pan over high heat. up to a boil. Reduce the heat to low, partially cover the pot, and simmer the beans for 50 to 60 minutes, or until they are very soft. Garlic and 1/2 cup of the cooking liquid should be saved while the bay leaf should be drained and discarded.
Combine the chickpeas, cooked garlic, olive oil, 3/4 cup green onion, vinegar, cilantro, cumin, and the last 1/4 teaspoon of salt in a blender or food processor. Puree by processing. As soon as the mixture resembles a thick spread, add 1 tablespoon at a time of the leftover cooking liquid.
Combine the chickpea mixture with the remaining 2 tablespoons green onion in a small serving bowl. Serve right away, or cover and chill until you’re ready to. around 1 1/2 cups are produced.
Nutritional Analysis Per Serving
Serving Size: 1/4 cup
- Total carbohydrate 15 g
- Dietary fiber 4 g
- Sodium 210 mg
- Saturated fat 0.5 g
- Total fat 4 g
- Cholesterol 0 mg
- Protein 5 g
- Monounsaturated fat 2 g
- Calories 116
- Trans fat 0 g
- Total sugars 3 g
- Added sugars 0 g
Champagne Fooler
Dietitian’s Tip:
This champagne alternative has all the glitter and flavor of the real thing, but only half as many calories.
Number Of Servings
Serves 4
- Low Sodium
- Low Fat
Ingredients
- 2 cups unsweetened apple juice or apple cider
- 1 and 1/2 teaspoons fresh lemon juice
- 2 cups lemon-flavored sparkling water
Directions
Chill a champagne or wine glass. Mix the apple juice, lemon juice and sparkling water in a glass. Serve.
Nutritional Analysis Per Serving
Serving Size: About 2/3 cup (5 ounces)
- Cholesterol 0 mg
- Calories 55
- Sodium 4 mg
- Total fat 0 g
- Total carbohydrate 14 g
- Saturated fat 0 g
- Dietary fiber 0 g
- Trans fat 0 g
- Added sugars 0 g
- Monounsaturated fat 0 g
- Protein Trace
Blackberry Iced Tea With Cinnamon And Ginger
Dietitian’s Tip:
Most herbal teas are caffeine-free.
Number Of Servings
Serves 6
- Low Fat
- Low Sodium
Ingredients
- 6 cups water
- 12 blackberry herbal tea bags
- 8 3-inch-long cinnamon sticks
- 1 tablespoon minced fresh ginger
- 1 cup unsweetened cranberry juice
- Sugar substitute, to taste
- Ice cubes, crushed
Directions
Water should be heated in a big pot until it just begins to boil. Ginger, 2 cinnamon sticks, and tea bags are added. Take the pot off the heat, cover it, and steep it for about 15 minutes.
Over a pitcher, pour the mixture through a fine-mesh sieve. Juice and sweetener, to taste, are added. until very cold, refrigerate.
Crushed ice should be added to 6 tall glasses for serving. Add cinnamon sticks as a garnish after sprinkling the tea over the ice. Serve right away.
Nutritional Analysis Per Serving
Serving Size: 1 Cup Plus Ice
- Total carbohydrate 6 g
- Dietary fiber Trace
- Sodium 3 mg
- Saturated fat 0 g
- Total fat 0 g
- Trans fat 0 g
- Cholesterol 0 mg
- Protein Trace
- Monounsaturated fat 0 g
- Calories 25
- Added sugars 0 g
- Total sugars 5 g
Minty-lime Iced Tea
Dietitian’s Tip:
Tea should be added to simmering water, which has been removed from the heat, to make brewed tea. Typically, 1 teaspoon of tea should be steeped in 1 cup of water. You can use either instant tea or brewed tea that has been cooled for this recipe.
Number Of Servings
Serves 1
- Low Sodium
- Low Fat
Ingredients
- 1 cup freshly brewed unsweetened tea, cooled
- 2 tablespoons lime juice concentrate
- 2 tablespoons fresh mint leaves, plus 1 sprig for garnish
- 5 to 6 ice cubes
- Sugar substitute, to taste
Directions
Tea, lime juice, mint leaves, and ice cubes should all be put in a blender. Blend until foamy and well-combined. Add the necessary amount of sugar substitute.
Pour into a tall, chilled glass, and add a mint sprig as a garnish.
Nutritional Analysis Per Serving
Serving Size: 1 glass
- Total fat 0 g
- Calories 16
- Protein 0 g
- Cholesterol 0 mg
- Total carbohydrate 4 g
- Dietary fiber 0 g
- Monounsaturated fat 0 g
- Saturated fat 0 g
- Added sugars 0 g
- Sodium 9 mg
- Trans fat 0 g
Orange Juice Smoothie
Dietitian’s Tip:
Potassium, a mineral that helps control blood pressure and cell function, is abundant in orange juice.
Number Of Servings
Serves 2
- Low Fat
- Low Sodium
Ingredients
- 1 cup fat-free, no-sugar-added vanilla frozen yogurt
- 3/4 cup fat-free milk
- 1/4 cup frozen no-sugar-added orange juice concentrate
Directions
In a blender, combine the frozen yogurt, milk and orange juice concentrate. Blend until smooth. Pour into chilled glasses and serve immediately.
Nutritional Analysis Per Serving
Serving Size: About 1 cup
- Cholesterol 4 mg
- Calories 200
- Sodium 177 mg
- Total fat Trace
- Total carbohydrate 41 g
- Saturated fat Trace
- Dietary fiber 5 g
- Trans fat 0 g
- Added sugars 0 g
- Monounsaturated fat Trace
- Protein 12 g
- Total sugars 26 g
Strawberry banana milkshake
Dietitian’s tip:
You can alter this recipe by swapping out the strawberries for 1 cup of thinly sliced fresh peaches.
Number Of Servings
Serves 2
- High Fiber
- Low Sodium
- Low Fat
Ingredients
- 6 frozen strawberries, chopped
- 1 medium banana
- 1/2 cup soy milk
- 1 cup fat-free vanilla frozen yogurt
- 2 fresh strawberries, sliced
Directions
Blend the frozen strawberries, banana, soy milk, and frozen yogurt together in a blender. Until smooth, blend.
Pour into tall, ice-filled glasses and top with fresh strawberry slices for each. Serve right away.
Nutritional Analysis Per Serving
Serving Size: 1 cup
- Total fat 1 g
- Calories 163
- Protein 6 g
- Cholesterol 3 mg
- Total carbohydrate 33 g
- Dietary fiber 4 g
- Monounsaturated fat Trace
- Saturated fat 0.5
- Trans fat 0 g
- Sodium 94 mg
- Added sugars 4 g
- Total sugars 20 g
- Total fat 1 g
- Potassium 649 mg
Baked Macaroni With Red Sauce
Dietitian’s Tip:
Whole-wheat pasta contains insoluble fiber. It retains its mass and clings onto water while being digested.
Number Of Servings
Serves 6
- Healthy carb
- Low Sodium
- High Fiber
Ingredients
- 1/2 pound extra-lean ground beef
- 1 small onion, diced (about 1/2 cup)
- 1 box (7 ounces) whole-wheat elbow macaroni
- 1 jar (15 ounces) reduced-sodium spaghetti sauce
- 6 tablespoons Parmesan cheese
Directions
The oven should be heated at 350 degrees. Spray cooking spray in a baking dish sparingly.
Cook ground beef and onion in a nonstick frying pan until the meat is browned and the onion is transparent. Drain thoroughly, then reserve.
Bring water in a big pot to a boil after it’s about 3/4 full. In accordance with the instructions on the package, add the pasta and cook for 10 to 12 minutes, or until al dente. Pasta must be well drained.
To the meat and onions, add the cooked pasta and spaghetti sauce. To blend evenly, stir. Put the mixture in the baking dish as it has been prepared. Bake for 25 to 35 minutes, or until bubbling.
Separate the macaroni among the plates. Add a spoonful of Parmesan cheese to each. Serve right away.
Nutritional Analysis Per Serving
Serving Size: About 1 cup
- Cholesterol 32 mg
- Calories 269
- Sodium 125 mg
- Total fat 9 g
- Total carbohydrate 32 g
- Saturated fat 3 g
- Dietary fiber 4 g
- Trans fat Trace
- Total sugars 6 g
- Monounsaturated fat 3 g
- Added sugars 0 g
- Protein 15 g
Baked Oatmeal
Dietitian’s Tip:
This can be combined in the evening and chilled the next day. When you wake up, simply place it in the oven.
Number Of Servings
Serves 8
Ingredients
- 1 tablespoon canola oil
- 1/2 cup unsweetened applesauce
- 1/3 cup brown sugar
- Egg substitute equivalent to 2 eggs, or 4 egg whites
- 3 cups uncooked rolled oats
- 2 teaspoons baking powder
- 1 teaspoon cinnamon
- 1 cup skim milk
Directions
Combine oil, applesauce, sugar, and eggs in a sizable bowl. Add milk and dry ingredients. Mix well.
Cooking spray should be liberally used to a 9 by 13 baking pan. Fill pan with oatmeal mixture. Bake uncovered for 30 minutes at 350°F.
Nutritional Analysis Per Serving
Serving Size: About 3/4 cup
- Total carbohydrate 34 g
- Dietary fiber 4 g
- Sodium 166 mg
- Saturated fat 1 g
- Total fat 4 g
- Potassium 235 mg
- Cholesterol 1 mg
- Protein 8 g
- Monounsaturated fat 2 g
- Calories 209
- Trans fat Trace
- Added sugars 6 g
- Total sugars 9 g