Diabetic-Friendly Recipes

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These recipes are affordable, delicious, and diabetic-friendly. Low in fat, low in sodium, high in flavor and nutrition, these easy-to-prepare dishes are sure to become family favorites. Reach for foods that are low on the index.

A food’s glycemic index indicates how quickly it will raise your blood-sugar levels after ingestion. If you eat foods with a high glycemic index, like white bread or foods containing high fructose corn syrup, it rapidly raises your blood sugar. Research has shown that high-glycemic-index foods worsen your blood-sugar levels and increase your risk for obesity.

On the other hand, eating foods with a lower glycemic index, like beans, seeds, whole grains and most fruits, has been shown to decrease your risk of developing diabetes and heart disease. For those with diabetes, the American Diabetes Association recommends managing and counting carbohydrates as the “first tool for managing blood glucose.” Keeping track of the glycemic index of your foods is a great way to “fine-tune” your blood sugar.

Watch what you eat and enjoy your journey to good health!


Breakfast


A good start to the morning is important for everyone, but particularly for diabetics. Eating a high protein breakfast will help you avoid “elevator” blood sugar with those spikes and drops. These recipes are quick, easy, delicious, and nutritious.

Sunrise Smoothie

Ingredients 
1/2 banana
1/2 mango, peeled and chopped
1/2 cup sugar-free, fat-free yogurt (vanilla or citrus)
2/3 cup skim milk
Several ice cubes
2 tsp of protein powder (optional)

Directions

Whirl together in a blender or smoothie maker.

Chef’s Notes: Some like to add sugar substitute to their smoothies. I prefer to let the natural flavors of the fruits add the sweetness.