Diabetics often find it difficult to determine the right food for them to consume. This is because there are special rules regarding intake so as not to worsen diabetes. For this reason, many people are looking for diabetic meal recipes easy. With the right recipe, diabetics can still enjoy delicious food without having to worry about blood sugar spikes.
Easy Diabetic Meal Recipes Ideas
Before discussing the recipe, it’s a good idea to understand some basic principles in preparing food for diabetics. According to Jo Sebastian, a nutritionist, there are relatively many food provisions that need to be considered.
One of them is avoiding simple carbohydrates such as white rice, white bread and processed foods. Instead, choose sources of complex carbohydrates including brown rice, quinoa, sweet potatoes or whole wheat bread.
Next, reduce artificial sweeteners and foods or drinks that are high in sugar. Likewise with salt, because diabetics are more susceptible to high blood pressure.
Fiber helps control blood sugar levels. While protein helps slow the absorption of carbohydrates. Healthy sources of protein including lean meat, fish, tofu, tempeh, and nuts are very important.
In addition, make sure to choose healthy fats such as olive oil, avocado. Avoid trans fats and saturated fats that can increase the risk of heart disease. Some easy diabetic meal recipes include:
1. Low-Carb Vegetable Omelette
Ingredients:
- 2 eggs
- 1/2 cup spinach, chopped
- 1/4 red bell pepper, diced
- 1/4 onion, chopped
- 1 tbsp low-fat cheese (optional)
- Salt and pepper to taste
- 1 tsp olive oil
How to make:
- Heat olive oil in a skillet.
- Saute the onion until fragrant, then add the bell pepper and spinach. Cook until wilted.
- Scramble the eggs, add salt and pepper, then pour into the skillet.
- Cook over low heat until the bottom is cooked, then flip.
- Add low-fat cheese if desired, and serve warm.
2. Chicken and Broccoli Soup
The second choice of easy diabetic meal recipes is chicken broccoli soup with the following ingredients:
- 100 grams of chicken breast, diced
- 1 cup of broccoli, cut into small pieces
- 1/2 carrot, thinly sliced
- 1 clove of garlic, chopped
- 500 ml of water or unsalted chicken stock
- 1 tsp olive oil
- Salt and pepper to taste
How to make:
- Heat the olive oil, saute the garlic until fragrant.
- Add the chicken, cook until it changes color.
- Pour in the stock, then add the carrots and broccoli.
- Cook until the vegetables are soft and the chicken is perfectly cooked.
- Add salt and pepper to taste, then serve warm.
3. Avocado and Chia Seed Smoothie
If you want fresh easy diabetic meal recipes, you can make a healthy smoothie. The ingredients include:
- 1/2 avocado
- 1 tbsp chia seed
- 200 ml unsweetened almond milk
- 1/2 tsp vanilla extract
- 1/2 tsp honey (optional)
- Ice cubes to taste
How to make:
- Blend all ingredients until smooth.
- Pour into a glass and serve immediately.
4. Quinoa Salad with Grilled Chicken
Finally, there is a salad menu idea made from these ingredients:
- 50 grams of quinoa, boiled until cooked
- 100 grams of chicken breast, grilled and diced
- 1/2 cucumber, cut into small pieces
- 1/2 cup cherry tomatoes, halved
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
How to make:
- Mix quinoa, chicken, cucumber, and cherry tomatoes in a bowl.
- Add olive oil, lemon juice, salt, and pepper. Mix well.
- Serve as a healthy lunch or dinner.
Maintaining a healthy diet does not mean that diabetics have to avoid delicious foods. By choosing the right ingredients and processing them correctly, diabetics can still enjoy delicious and nutritious food. The diabetic meal recipes easy above can be an inspiration for a daily menu that helps control blood sugar levels and improve quality of life.
