You should probably know that diet is an important part of your lifestyle when you are living with diabetes. The type of food you eat affects your blood sugar levels, and it is recommended to consume foods with a low glycaemic index. Also, you must reduce the intake of saturated fat, keep cholesterol levels in check, and manage healthy body weight. One of the most highly recommended ways to manage and prevent diabetes is to switch to a plant-forward diet. In this article, we will introduce you to some diabetic-friendly plant-based recipes.
Plant-Based Diet And Diabetes
Type 2 diabetes is a condition where the body does not produce enough insulin, or it develops insulin resistance. Meat and other animal-based food products are high in saturated fats, which increases insulin resistance. However, plant-based food is low in saturated fats and high in monounsaturated and polyunsaturated fats, which have the opposite effect of saturated fats.
Plant-Based Recipes For Diabetes
Roasted Brussels Sprouts And Cauliflower
This is one of the best diabetic-friendly plant-based recipes, especially if you wanted to avoid saturated fats. Also, it is flavourful because the vegetables are roasted, which is one of the best ways to bring out the flavor in them.
- 2 cups of halved Brussels sprouts
- 1 cauliflower cut into one-inch florets
- 3 large garlic cloves sliced thin
- 1-1/2 tablespoon of chopped fresh rosemary
- ½ tablespoon of fresh ground pepper
- 3 tablespoon olive oil
- ¾ tablespoon salt
- Combine the prepared Brussels sprouts and cauliflower in a large bowl.
- Toss olive oil, rosemary, garlic, and ground pepper into the combined Brussels sprouts and cauliflower, and mix them.
- Now spread this in a single layer on a baking tray, and put it in an oven preheated to 450°
- Cook for 15 to 20 minutes until the vegetables become tender and start to brown.
Miso soup is a highly popular and diabetic friendly plant-based recipe. It can be consumed alone or as part of a meal.
- 3 tablespoon miso
- 1-1/2 oz Asian noodles
- 3-1/2 oz soft tofu
- ½ cup onion
- 1 tablespoon dried wakame seaweed
- 4 cups water
- Prepare the Asian noodles separately in a pot.
- In another pot, boil the water and add the dried seaweed; cook for 5 minutes over medium heat.
- Mix the miso with lukewarm water in a small bowl until it is smooth.
- Now, add the noodles, onions, and tofu into the cooked wakame seaweed.
- Take the soup off the heat and add the dissolved miso.
Note: Do not dissolve the miso in hot or boiling water as it will kill off the probiotics.
Other diabetic-friendly plant-based recipes include vegan gumbo, Greek salad, and three-bean pesto chili. You can also improvise your favorite recipe and make it diabetic friendly.