Diabetes Prevention Diet and Recipes

Diabetes Prevention Diet

Arugula Salad with Mandarin Oranges

5 Servings
Calories per serving: 140 calories
IngredientsDiabetes Prevention Diet
  • 5 oz baby arugula
  • 4 cooked bacon slices, chopped
  • 4 medium size fresh Mandarin oranges, peeled into segments
  • ¼ cup fresh orange juice
  • 1 teaspoon grated orange zest
  • 3 tablespoons extra-virgin olive oil
  • 1/8 teaspoon black pepper
  • ¼ teaspoon dried tarragon
  • Mix arugula, chopped bacon slices, and Mandarin oranges in a salad bowl.
  • Prepare the dressing by whisking fresh orange juice, extra-virgin olive oil, black pepper, grated orange zest, and dried tarragon together.
  • Pour dressing over the salad. Toss to coat.
  • Serve and enjoy!

What makes this recipe great in preventing diabetes?

Want to eat something healthy? Eat a salad. Want to shed off a few extra pounds? Eat a salad. We all know that a salad can do wonders to our health. After all, nutrient-packed, green leafy vegetables rule the salad world. So what do you eat when you’re trying to stay away from diabetes? Yep, you already know the answer: eat a salad—or any vegetable, really. But before you roll your eyes, check out this recipe’s ingredients. Have you tried arugula in your salad before? Not yet? Then, you’re missing out! Arugula, also known as rucola or rocket in other parts of the world, has a peppery flavor that pairs well with vinaigrettes. Whether you call it rucola or rocket, it doesn’t take a rocket scientist to know that using arugula leaves in your salad will blow both your minds and taste buds, for sure. What’s really awesome is that a cup of these bite-sized leaves contains only 4 calories. Just 4 calories! Better start counting the pounds you’ll lose once you start incorporating these greens into your daily diet. And what’s even better is that they are also packed with vitamins A, C, and K!

Vegetable Frittata

8 Servings
Calories per serving: 120 calories
IngredientsDiabetes Prevention Diet
  • 12 egg whites
  • 4 oz fresh mozzarella, cut into cubes
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 small onion, diced
  • 1 medium size zucchini, thinly sliced
  • 4 large ripe tomatoes, seeded and chopped
  • 1 cup spinach leaves, chopped
  • ½ cup fresh basil, chopped
  • ½ cup fresh parsley, chopped
  • 1 sprig fresh rosemary, chopped
  • Fresh ground pepper, to taste
  • Kosher salt
  • Preheat the oven to 350 degrees Fahrenheit.
  • Coat a large casserole with nonstick cooking spray.
  • In a heavy frying pan, heat olive oil and then add garlic and onion. Stir constantly and cook until onion is soft.
  • Add zucchini in the frying pan and sauté for about 2 minutes.
  • Add chopped tomatoes and spinach leaves and cook for another 2 minutes. Add the basil, parsley, and rosemary and continue cooking until the herbs and spinach are wilted.
  • In a bowl, combine cooked vegetables with cheese and egg whites. Add salt and pepper to taste.
  • Pour the mixture into the casserole and bake for about 40-45 minutes.
  • Cool before serving and enjoy the frittata!

What makes this recipe great in preventing diabetes?

Looking for a healthy dish to share with your family and friends? Well, look no further! We give you vegetable frittata. Judging by the name of the dish, we already know that this one is healthy. But, it demands company! Good thing this recipe yields 8 servings.

We all know that veggies are packed with vitamins, minerals and fiber. So, let’s put the spotlight on eggs. Eggs often get a bad rap because they are high in cholesterol. But, did you know that according to the results of a study presented at the European Association for the Study of Diabetes in 2014, an egg-rich diet—two eggs per day, 6 days a week—was linked to better appetite control and may be a safe part of a healthy diet for people with type 2 diabetes? There you go. Eggs are not evil, folks! Enjoy the frittata and slice it how you slice a pizza.

Asian Tofu Stir-Fry

4 Servings
Calories per serving: 280 calories
IngredientsDiabetes Prevention Diet
  • 12 oz firm tofu, drained and cut into 1-inch cubes
  • 2 cups cooked brown rice
  • 4 teaspoons olive oil
  • 2 tablespoons reduced-sodium soy sauce
  • 2 12-oz bags of fresh stir-fry vegetables (carrots, broccoli, and snow peas)
  • 1 cup fat-free and low-sodium chicken broth
  • Heat 2 tablespoons of olive oil in a large nonstick skillet over medium-high heat.
  • Sauté tofu until golden brown. Add 1 tablespoon soy sauce, sauté for another minute and then remove from the pan.
  • Heat 2 tablespoons of olive oil in the skillet. Stir-fry vegetables with 1 tablespoon soy sauce for about 4 minutes.
  • Pour chicken broth into the pan and bring to simmer. Cook for 5 minutes.
  • Serve over brown rice!

What makes this recipe great in preventing diabetes?

You know what they say: “don’t judge a book by its cover.” Same is true with tofu. It may be unappealing because of its boring white hue, but those who got past its exterior know that like a rainbow slide that leads to a pot of gold, tofu can lead you to a pot of exciting flavors—nutrition benefits included! Uh-huh! Don’t be fooled. Just because it’s jiggly, doesn’t mean it’s not packed with kick-ass vitamins and minerals. As a matter of fact, tofu is an excellent source of protein, iron, calcium and omega-3 fatty acids.

Tofu is made by coagulating soy milk and pressing the resulting curds. Meaning, soy is the main component of tofu. That’s what makes these jiggly, boring white blocks exciting! Soy is a complete source of dietary protein. It provides all the essential amino acids your body need making it an excellent substitute for meat. No wonder vegans dig tofu!

Crunch Mediterranean Tuna Salad Wrap

6 Servings
Calories per serving: 105 calories
  • 1 12-oz tuna pouch, in water
  • ¼ cup light mayonnaise
  • 3 tablespoons plain non-fat yogurt
  • ¼ cup onion, finely diced
  • 1 stalk celery, finely diced
  • ½ red bell pepper, finely diced
  • 3 tablespoons Kalamata olives, chopped
  • ¼ teaspoon ground black pepper
  • 6 large butter lettuce leaves
  • In a small bowl, mix tuna with mayonnaise and yogurt. Add onion, celery, red pepper, olives and black pepper. Stir until all ingredients are mixed thoroughly.
  • Spread the tuna mixture on lettuce leaves (about ½ cup tuna salad per leaf). Fold lettuce leaves into wraps.

What makes this recipe great in preventing diabetes?

Eating healthy doesn’t necessarily have to be complicated—that’s what salads are for! But in case you’re tired of eating salad over and over again, try this healthy tuna wraps for a change. Well, to be honest, this one’s just like your regular salad only instead of your usual scattered lettuce leaves’ glory, you tuck the “healthy” ingredients inside and fold it into a wrap. That will give it a new look! But, what really makes this recipe awesome is its main ingredient, tuna. We all know that this “fatty fish” always make it to the list of seafood health superstars. Well, it should be! Tuna is a good source of omega-3 fatty acids—the good kind of fat—that may help reduce risk of cardiovascular diseases. According to the American Diabetes Association, seafood is a great choice for diabetes not only because of omega-3 fatty acids but also because most fish and seafood are packed with high-quality protein and does not have carbohydrate.

Savory Mediterranean Oats

Serves 1
Calories per serving: 240 calories
  • ½ cup old-fashioned rolled oats
  • 1 cup low-sodium vegetable broth
  • 4 large sun-dried tomato halves, not oil packed, sliced thinly
  • 1/8 teaspoon ground black pepper
  • 1 tablespoon fresh chives, minced
  • 3 tablespoons plain fat-free Greek yogurt
  • 1 tablespoon fresh basil, thinly sliced
  • 1 tablespoon crumbled soft goat cheese
  • Salt
  • In a small saucepan, add vegetable broth, sun-dried tomatoes, salt, and pepper and bring to a boil.
  • Stir in the old-fashioned rolled oats and chives and cooked for about 5 minutes or until the oats are fully cooked. Remove from the heat and stir in yogurt.
  • Place oatmeal in a bowl. Sprinkle with basil and goat cheese.

What makes this recipe great in preventing diabetes?

Tired of your same boring oatmeal? This recipe gives your good ole oatmeal dish a twist! Oatmeal has low glycemic index (GI)—a measure of how fast a certain food item raises your blood sugar—making it an excellent food choice when trying to control your blood sugar levels. Not only that, oatmeal contains beta-glucan, a soluble fiber that helps lower blood cholesterol!


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