Fight Diabetes Naturally With Diabetic Friendly Recipes
For someone without diabetes (or if you don’t know that you have it), the idea of having to fight diabetes might seem like a low priority. After all, isn’t that a risk for the elderly? Only people who are clearly obese need to worry, right? It isn’t something you need to worry about…
Wrong.
Around the world, more than 347 million people have diabetes and in 2012, more than 1.5 million people died as a direct result of the disease. The World Health Organization (WHO) considers it an epidemic and projects it will become the 7th leading cause of death by 2030.
There are three primary types of diabetes:
- Type 1 – this form is not preventable or reversible. It results from your body’s inability to produce insulin. Approximately 10% (or less) of all diabetes cases are type 1.
- Type 2 – this form is 100% preventable and 100% reversible. It results from your body’s inability to use insulin effectively. Roughly 90% of all diabetes cases are type 2.
- Gestational – this form affects women who are pregnant and is connected to hyperglycemia. This condition can increase complications during pregnancy and delivery as well as raise risk of type 2 diabetes later.2
Over the past three decades, the rate of diabetes has risen globally by staggering amounts. It is running parallel to rising rates of obesity and sedentary lifestyles.
More than 50% of those with diabetes will die of cardiovascular disease. It is the leading cause of blindness, limb amputation, and kidney failure
It’s time to fight diabetes before you get it. If you already have it (or suspect you might have pre-diabetes) then now is the time to get busy reversing it! Left untreated, it will kill you.
Over the past three decades, the rate of diabetes has risen globally by staggering amounts. It is running parallel to rising rates of obesity and sedentary lifestyles.
More than 50% of those with diabetes will die of cardiovascular disease. It is the leading cause of blindness, limb amputation, and kidney failure.
It’s time to fight diabetes before you get it. If you already have it (or suspect you might have pre-diabetes) then now is the time to get busy reversing it! Left untreated, it will kill you.
Type 2 diabetes can be prevented (and reversed) almost entirely by getting your eating plan under control and getting low to moderate exercise each day. Yes, you read that right. Eating right and mild exercise will prevent (and gradually reverse) this disease that is directly linked to so many other devastating conditions.
It’s a fact.
- Red Onions: Onions are good for so many things and incredibly versatile in regards to how you can use them in your recipes! The active compound in onions that scientists credit for their health benefits is allicin but they are also an excellent source of chromium.
Both help lower blood sugar naturally and possess anti-mutagenic, antibacterial, anti-viral, and anti-fungal properties that protect against some of the “ripple effect” that diabetes can cause in your body. Red onions are high in fiber, low in calories, and are considered a low-glycemic food. - Kale: This superfood helps improve blood glucose control in diabetics and is loaded with vitamins A, K, and C that are essential for vision, skin health, and better mental functioning. This leafy green is low in calories, high in fiber, and packed with protein.
These qualities make it ideal to fight diabetes and obesity simultaneously. Kale is a fantastic heart healthy food that also improves bone health. Adding it to your morning shake is simple and effective or you can dice it fine and throw it over salads (raw) or into soups. - Garlic: You can’t get more “ancient goodness” than garlic. This powerful disease fighter has been making headlines for millennia. Garlic possesses antioxidant, antifungal, antiviral, and antibacterial properties that are good for your cells head to toe.
It should come as no surprise that it helps fight diabetes (and pre-diabetes) like a champ. It improves insulin resistance by blocking your liver’s deactivation of insulin production, making more insulin available for the body to metabolize. Science has verified its’ anti-cancer and immune boosting benefits as well. Garlic contains good amount of vitamin B-6, vitamin C, copper, iron, calcium, selenium, and manganese so add this to your eating plan now.
There are many foods that are outstanding for diabetics and that make winning the diabetes fight a little more attainable. Here are a few of our favorites:
- Greek yogurt (unsweetened with fresh fruit)
- Berries (blueberries, raspberries, and cranberries)
- Fatty fish (salmon, tuna, and sardines)
- Flaxseed and flaxseed oil
- Melon and citrus
- Nuts and seeds
- Peppers and tomatoes
- Avocados
- Beans
- Broccoli, spinach, and greens
- Green tea and coffee
- Coconut oil and olive oil
Avoid refined flours and sugars (even if you’re otherwise healthy – this is a good move you’re your entire system). Drink plenty of water and get quality sleep for eight hours a night.
Such simple things…and you can protect yourself from this killer disease!
Throwing a Party with Diabetic-Friendly Foods
Since 1-in-12 people worldwide have diabetes and 1-in-3 Americans have pre-diabetes, the likelihood that you know someone with the disease is high.
This summer, when you throw your backyard get-togethers, make it easy for those watching their blood sugar to enjoy the festivities by offering diabetic friendly foods!
Tips to Keep Your Diabetic Friends and Family Safe
- Omit foods with a ton of refined sugar such as canned baked beans, store-bought cakes, and pre-packaged barbecue sauce. Avoid too many “white” foods such as rice, pasta, sugar, prepared mayo, and flour.
- While most parties offer soda, lemonade, and punch, these are options that diabetics can’t enjoy. Make sure you have plenty of plain or infused water and make a nice pitcher of unsweetened iced tea (you can add some sliced peaches for natural sweetness).
- Alcohol and heat don’t go together but the combination is especially dangerous for diabetics. They cause a drastic insulin spike so consume in moderation, drink a glass of water after every alcoholic beverage, and check your blood sugar a couple of times during the course of the day.
- While chips and salsa are staple fare, consider offering a raw vegetable platter with homemade guacamole for those watching their intake of carbs and sugar. Hummus made fresh and served on sliced cucumbers is a great alternative!
- Let your guests skip the hot dogs and make grilled chicken or fish instead. Grilled veggies such as squash, sweet potatoes, eggplant, and portabella mushrooms are also fantastic options to replace meats and excess carbs.
Most patients diagnosed initially struggle to change their way of eating to control or fight diabetes. There’s a simpler method to decrease the bad stuff in your diet while increasing the good things that will help you gain control over your health again.
As a rule of thumb, diabetics should fill half of a 10-inch plate with colorful fruits and veggies. Another quarter of the plate should consist of lean meats, fish, eggs, or cheese. The last quarter can be devoted to starches such as rice or potatoes.
Diabetic Friendly Foods that Naturally Lower Blood Sugar
- Cinnamon
- Garlic
- Avocados
- Nuts
- Berries
- Green tea
- Cacao
- Cherries
- Apple cider vinegar
- Coffee
- Chia seeds
- Broccoli
- Green beans
- Tomatoes
- Romaine lettuce
- Black pepper
Several of these foods are high in the mineral chromium. You’ll find it in many foods across various food groups. It is one of the most efficient ways to control your blood sugar and fight diabetes. By following the “diabetic plate” method of eating (a great guideline for everyone!), you’ll know you’re getting plenty of this valuable nutrient.
For Your Next Diabetic Friendly Foods Dinner Party
Check Out These Phenomenal Recipes!
Coffee and Cacao Short Ribs
Ingredients
- 2 tablespoons freshly ground coffee
- 2 tablespoon kosher salt
- 2 tablespoons paprika
- 1 tablespoon ancho chili powder
- 1 tablespoon brown sugar
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon ground black pepper
- ½ teaspoon unsweetened cocoa powder (100% cacao)
- 2 pounds organic short ribs
- 1 tablespoon olive oil
Directions
- Preheat oven to 300° and prepare a deep baking dish by smoothing 1 tablespoon of olive oil along all sides and bottom with a paper towel.
- Rinse the ribs. Pat completely dry with paper towel on all sides. Set aside.
- Combine remaining ingredients in food processor and grind until fine.
- Cover meat thoroughly on all sides with rub. Place in baking dish and cover with foil.
- Bake at 300° for 2 hours. Remove foil. Bake an additional 30 minutes.
Garlic Mashed Cauliflower
Ingredients
- 1 medium head cauliflower (cleaned and cut up)
- 1 tablespoon cream cheese, softened
- ¼ cup grated Parmesan
- ½ teaspoon minced garlic
- ½ teaspoon finely chopped fresh or dry rosemary
- 3 tablespoons grass-fed butter
- Sea salt and pepper to taste
Directions
- Fill a large pot with water and boil over high heat.
- Add cauliflower to boiling water. Cook for 6 minutes.
- Drain well and place between several layers of paper towel to pat dry.
- In a food processor, puree hot cauliflower with remaining ingredients until smooth.
- Garnish with fresh ground pepper and sea salt, if desired.
Watermelon and Arugula Salad
Ingredients for Vinaigrette
- ¼ cup freshly squeezed orange juice
- ¼ cup freshly squeezed lemon juice (2 lemons)
- 1 tablespoon honey
- ½ cup extra virgin olive oil
- ½ teaspoon kosher salt
- ½ teaspoon fresh ground pepper
Ingredients for Salad
- 6 cups baby arugula, washed and well dried
- 1 cup seedless watermelon, cubed
- 12 ounces feta cheese, diced or crumbled
- ½ cup mint leaves, chopped
Directions
- Whisk together vinaigrette ingredients until well blended. Set aside.
- Combine the salad ingredients in a large bowl and gently toss with drizzled vinaigrette.
- Serve immediately.
A menu specifically intended for diabetics is not only healthy for people with and without the disease, it is delicious! Consider experimenting with ways to enjoy your favorite foods by substituting diabetic friendly foods! You’re going to be amazed at what you can create!
Don’t become a statistic for a completely preventable and reversible disease! Start making changes right now to protect your body and fight diabetes naturally!
References:
1 World Health Organization: 10 Facts on Diabetes
2 World Health Organization: Diabetes
3 Eating Well: Best Foods for Diabetes
4 American Diabetes Association: The Best Food Choices
5 U.S. Centers for Disease Control and Prevention: New CDC report: More than 100 million Americans have diabetes or prediabetes
