The Best 6 Recipes To Make If You’re Pre-Diabetic, Says Dietitian

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The Best 6 Recipes To Make If You're Pre-Diabetic, Says Dietitian


If you’ve just been told you are pre-diabetic, you may be feeling a lot of different emotions and confusion on how to move forward. This can be especially true when it comes to your diet and choosing the best foods for your diagnosis.

To help in your journey, we talked with Trista Best, MPH, RD, LD at Balance One Supplements to get some healthy, easy-to-make recipes to try if you’re pre-diabetic.

“Living a balanced life with pre-diabetes doesn’t have to be overwhelming,” says Best. “By making a few intentional changes to your diet, you can begin to reverse your diagnosis by lowering your glucose and A1c.”

Best also suggests keeping a few key notes in mind when you’re choosing the food you want to eat. She says, “focus on carbs with a low glycemic index, eat fiber-rich foods, reduce sugary beverages, and choose lean meats or plant-based protein.”

Here are some recipes Best recommends for pre-diabetes, and for even more healthy meal ideas, check out our list of 100 Easiest Recipes You Can Make.

1

Crock-Pot Vegetarian Chili

Crock pot vegetarian chili recipe with cheese and cornbread for the table
Kiersten Hickman/Eat This, Not That!

“Because soups are relatively easy to make with little preparation, especially if you’re using a Crock-Pot, this soup should be a staple,” says Best. “It is vegetarian, which means you are taking in a plant protein rather than high saturated fat meat, it is full of high fiber foods, and quite low in the glycemic index overall.”

Get our recipe for Crock-Pot Chili.

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2

Instant Pot Tilapia with Vegetables

cooked tilapia with vegetables on a plate garnished with parsley
Kiersten Hickman/Eat This, Not That!

“Lean protein is ideal for anyone with a pre-diabetes diagnosis, so adding fresh, steamed, or grilled vegetables on the side provides fiber without excess carbohydrates,” says Best. “The carbs in this meal are working for the individual, not against them.”

Get our recipe for Instant Pot Tilapia.

3

Warm Kale-Quinoa Salad

kale quinoa salad with apples and walnuts in two white bowls
Waterbury Publications, Inc.

“An entree salad is a great way to pack in a ton of nutrients without a lot of calories,” says Best. “Adding quinoa to the top allows the individual to take in a whole grain and a plant-based protein at the same time. This meal will help keep the newly diagnosed person feeling full and satisfied and not craving excess sugar or refined carbs.”

Get our recipe for Kale-Quinoa Salad

4

Vegetarian Black Bean Omelet

Black bean omelet
Mitch Mandel and Thomas MacDonald

“Omelets aren’t reserved for just breakfast, but make a great meal any time of the day,” says Best. “Packing in vegetables, low-fat cheese, and dense protein from the eggs will help reduce the carbs in a typically carb-heavy meal.”

Get our recipe for Black Bean Omelet.

5

Vegetable Quinoa Soup

vegetable quinoa soup recipe

“Soups are convenient for just about everyone, but some are loaded with saturated fat and unnecessary carbs,” says Best. “A vegetable soup made with vegetable stock, a wide variety of veggies, and legumes for plant protein is a great meal for the newly pre-diabetic individual.”

Get our recipe for Vegetable Quinoa Soup.

6

Stuffed Bell Peppers

Stuffed red bell peppers
Shutterstock

“This meal replaces the carbs in a traditional taco or burrito with a nutrient-rich vegetable,” says Best. “Stuffed bell peppers can be seasoned as any taco and topped with a light amount of cheese and salsa. To lower the saturated fat you can opt to use ground turkey or tofu.”

Get some recipe inspiration for Stuffed Bell Peppers.

For more tips on managing diabetes, read these next:

  • The #1 Best Oatmeal to Eat If You Have Diabetes, Says Dietitian
  • Eating Habits to Avoid If You Don’t Want Diabetes, Say Experts
  • The #1 Worst Drink If You’re Pre-Diabetic, Says Dietitian





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