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Diabetic Recipes - Eat Healthy - Lose Weight - Control Blood Sugar Levels

Updated on August 5, 2009

A diagnosis of diabetes can seem like an endless series of hurdles to overcome, but with some simple lifestyle changes such as diet and exercise, living with diabetes can be easier than you think.

Managing diabetes is all about managing your blood sugar levels.  Prolonged periods of high levels of blood in the sugar can cause adverse long term effects on the body and can lead to heart and kidney disease, circulation problems and much more.

In a person without diabetes the pancreas produces insulin which helps the sugar in the blood move into the cells where it is converted into energy for the body.  When the pancreas doesn't produce enough insulin or none at all in the case of Type I diabetes, the sugar doesn't move into the cells and remains in the blood causing high blood sugar levels.

Along with prescribed medications, including various types of insulin, diet and exercise can help control blood sugar levels and lead to a highly manageable lifestyle.

7.8% of the population, or 23.6 million children and adults in the United States, have diabetes.  And it is estimated that 5.7 million people are unaware that they have the disease.

Types of Diabetes

Type 1 diabetes
In type 1 diabetes, the pancreas fails to produce insulin. 5 to 10% of those diagnosed with diabetes have type 1.

Type 2 diabetes
Most of the diagnosed cases of diabetes in the United States have type 2. In type 2 diabetes there is an insulin deficiency and the insulin that is produced is not used properly.

Gestational diabetes
Gestational diabetes effects 5 to 10% of pregnant women. This is usually type 2 and goes away after delivery.

Pulled Pork Sandwich

Diabetic Recipes - Total Carbs 29g
Diabetic Recipes - Total Carbs 29g

Diabetic Recipes

Pulled Pork Sandwich

1 lb trimmed pork tenderloin

1/2 cup onion chopped fine

1 1/2 tsp minced garlic

15 oz can of crushed tomatoes with liquid

1 Tbsp cider vinegar

1 tsp chili powder

1/2 tsp garlic powder

1 Tbsp prepared mustard

1/2 tsp maple extract

1/4 tsp liquid smoke

1 to 2 tsp chili powder

2 1/2 tsp Equal for recipes

vegetable cooking spray

salt and pepper to taste

6 toasted whole grain toasted hamburger buns

Preheat oven to 425

Make a rub with 1 tsp chili powder and 1/2 tsp garlic powder. Rub into tenderloin then place in baking dish. Bake for 30 t0 40 minutes or until tenderloin is browned and the juices run clear. Cool for 10 to 15 minutes then cut into small pieces. Shred the pieces even smaller into bite sized pieces.

Coat a saucepan and place over medium heat. Sauté onion and garlic until tender, then add remaining ingredients, excluding the equal and the salt and pepper. Bring to boil, then reduce heat and simmer for 15 to 20 minutes. Add Equal and salt and pepper to taste. Add pork to pan and stir well until the pieces are well coated. Serve on whole wheat buns.

Makes 6 servings

Calories per serving - 252, Protein - 21g, Total carbohydrates - 29g, Total Fat - 5 g, Cholestoral - 40mg, Sodium - 447mg, Food Exchanges - 2 bread, 2 1/2 lean meals

Oriental Garden Salad

Diabetic Recipes - Total carbs 21g
Diabetic Recipes - Total carbs 21g

Oriental Garden Salad

3 ounces of low-fat ramen noodle soup

2 cups fresh pea pods, cut in half

1 cup fresh bean sprouts

1 cup fresh, sliced mushrooms

1 can baby corn, drained and cut in half

1 red bell pepper cut into strips

3 cups shredded Chinese cabbage

1/3 cup thinly sliced green onions

3 tablespoons reduced-sodium soy sauce

3 tablespoons water

1-1/2 teaspoons roasted sesame oil

1 teaspoon Equal® for Recipe

1/4 teaspoon garlic powder

1/8 teaspoon crushed red pepper flakes

1/3 cup chopped lightly salted cashews (optional)

Place soy sauce, green onions, water, sesame oil, Equal®, garlic powder and red pepper flakes into container with lid. Shake well and set aside.

Break up noodles and combine with pea pods in large bowl. Pour boiling water over mixture and let stand 1 minute. Drain off water.

In a large bowl, combine noodles, pea pods, mushrooms, baby corn, bean sprouts, and bell pepper. Add dressing and toss to coat. Cover salad and chill 2 to 24 hours. Before serving, add shredded cabbage and sprinkle with cashews.

Calories per serving - 124, Protein 6g, Total Carbohydrates - 21g, Total Fat - 2g, Cholesterol - 0 mg, Sodium - 605 mg, Food Exchanges - 1 vegetable, 1 bread, 1/2 fat

Grilled Halibut

Diabetic Recipes - Total carbs 7g
Diabetic Recipes - Total carbs 7g

Grilled Halibut Steak

1 1/4 pounds of frozen or fresh Halibut cut into 1 inch steaks

2 Tbsp  white Balsamic vinegar

1 tbsp water

2 Tbsp coarse grain mustard

4 minced gloves of garlic

3 tsp olive oil

salt and pepper to taste

Rinse fish and pat dry before cutting into 4 pieces.  Combine balsamic vinegar, mustard, water, 2 tsp of olive oil and 1 clove of garlic in a small bowl.  Set aside.

Prepare a rub for the fish with 1 tsp olive oil, 3 cloves of garlic, salt and pepper.  Rub evenly into fish.

Grill fish uncovered for 8 to 10 minutes over medium coals.  Turn once.  Fish is done when it flakes easily with a fork.

Serve with vinegar mixture and garnish with tomatoes and chives.

Serves 4

Calories per serving - 231,  Protein - 30g,  Total Carbohydrates - 7g,  Total Fat - 8g,  Cholesterol - 45 mg,  Sodium - 331 mg,  Food Exchanges - vegetables - 1.5,  very lean meat - 4,  fat - 1.

Fresh Vegetable Pizza

Diabetic Recipes - Total carbs 36g
Diabetic Recipes - Total carbs 36g

Fresh Vegetable Pizza

2 - 4 oz fresh pizza bread shells

1/2 cup shredded, part-skim mozzarella cheese

2 sliced fresh mushrooms

1 thinly sliced yellow summer squash

1 thinly sliced tomato

1/2 green bell pepper, chopped

2 Tbsp fresh basil, chopped

1 Tbsp grated Parmesan cheese

garlic salt to taste

Preheat oven to 450

Place pizza crusts on cookie sheets and sprinkle with garlic powder and half of the mozzarella cheese. Arrange the squash, tomatoes, bell pepper and mushrooms on top of the cheese. Finish with another layer of mozzarella, the Parmesan cheese, the basil and some more garlic salt.

Bake for 12 to 15 minutes, making sure the vegetables are cooked and the cheese is melted. Cut the pizzas in half and serve hot.

Calories per serving - 260, Protein - 6g, Total Carbohydrates - 36g, Total Fat - 8g, Cholesterol - 9 mg, Sodium - 233 mg, Food Exchanges - bread/starch - 2, vegetable - 1, fat - 1.

Optional ingredients - onions, black olives, red bell peppers

The benefits of exercise

Being active and getting the necessary exercise, doesn't mean you have to join a gym or embark on a strict exercise regime.  Daily activities such as walking, dancing, bike riding or working in the yard will give you noticeable results.

When you get your body moving it becomes more sensitive to the insulin it does make or that has been artificially added, and uses it more efficiently, reducing the amount of insulin needed.  This along with the burning of calories helps reduce blood sugar levels.  Exercise makes the heart stronger and lowers blood pressure, along with raising good cholesterol (HDL) and lowering bad cholesterol (LDL).

An added benefit of exercise is weight loss, which leads to better overall health, and a reduction in other health risks such as heart disease, stroke, cancer and bone loss.

Comments

Submit a Comment

  • lafenty profile image
    Author

    lafenty 8 years ago from California

    Thanks for your comments. It is hard for other family members to realize what you're going through. My son has been a type 1 for several years and it is difficult on the whole family.

  • RGraf profile image

    Rebecca Graf 8 years ago from Wisconsin

    Great Tips and recipes. I've be diabetic for two years and am slowly getting things together. It is hard when the family forgets about serves you all the high carb foods that they can find.

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