Living with diabetes means there’s a constant focus on making the best possible food choices, a challenge that can feel, at time, like a burden. While the guidelines laid out by organizations such as the American Diabetes Association have remained fairly static over the years — avoid sugar, eat complex carbs and healthy fats — the good news is that cooks have become much more clever about making the most out of healthy ingredients. Of course, it’s always essential to discuss your diet with a health care provider, but this round-up of top-rated diabetic-friendly recipes — all, with nutritional information included (click on the calorie tab to pull down the full details) — should provide some tasty meal time inspiration.
Protein-rich meat and seafood preparations are the centerpiece of meals that fill you up. These selections go big on flavor and are fairly quick and easy to make.
- Pork Tenderloin Diablo
- Shrimp Veracruzana
- Veggie-Packed Meatloaf with Quinoa
- Jerre’s Black Bean and Pork Tenderloin Slow Cooker Chili
- Gumbo-Style Chicken Creole
- Marinated Grilled Shrimp
- Grecian Pork Tenderloin
Hooray for Beans!
Beans and legumes get huge nutritional high fives for delivering complete proteins when partnered up with grains such as rice. And a big bowl is incredibly filling, yet still remaining on the lean side.
- Lentils and Spinach
- Smoky Black Bean Burgers
- Vegetarian Bean Curry
- White Bean Soup
- Insanely Easy Vegetarian Chili
Very Good Veggies, On the Side
The American Diabetic Association recommends filling at least half your plate with non-starchy vegetables. (A list of widely available non-starchy veggies from that organization’s site is listed below.) Fortunately, veggies are endlessly interesting and immensely enjoyable when cooks make very little effort. These recipes demonstrate just that.
- Roasted Cauliflower Rice
- Cajun Rainbow Carrot Fries
- Oven Roasted Red Potatoes and Asparagus
- Roasted Vegetables
- Garlic Mashed Cauliflower
- Butter Roasted Cauliflower
Here’s the list of common non-starchy vegetables, which are an important part of diabetic diets:
Amaranth or Chinese spinach
Beans (green, wax, Italian)
Cabbage (green, bok choy, Chinese)
Coleslaw (packaged, no dressing)
Greens (collard, kale, mustard, turnip)
Hearts of palm
Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
Squash (cushaw, summer, crookneck, spaghetti, zucchini)
Sugar snap peas