A Diabetes-Friendly Holiday Cooking Guide

If you still don’t know how to create a tasty, diabetes-friendly dish for your table, try one (or more) of the following recipes that are perfect for a holiday menu. These crowd-pleasing people get the approval of diabetes experts.

1. Roasted Brussels sprouts

This Downshiftology recipe offers a delicious way to add more veggies to your holiday plate, notes Smithson. Plus, Brussels sprouts are a non-starchy vegetable, which is a food group that the ADA encourages people with diabetes to eat in abundance. Non-starchy vegetables are packed with vitamins and minerals while being low in calories. Plus, the recipe couldn’t be simpler: just mix the sliced ​​Brussels sprouts in olive or avocado oil, sprinkle with salt and pepper and roast in the oven. You will end up with a crisp and healthy side dish.

Nutrition per serving (6 servings): 90 calories, 5 g of total fat (1 g of saturated fat), 4 g of protein, 10 g of carbohydrates, 4 g of fiber, 2 g of sugar, 28 mg of sodium.

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2. Mashed butternut squash

While this recipe from Well Plated includes two high carbohydrate ingredients (butternut squash and maple syrup), it balances the scales with low carbohydrate ingredients (olive oil, almond milk, parmesan cheese, herbs. fresh and spices). The result: a diabetes-friendly dish that contains 17g of carbohydrate per serving, according to Smithson.

Nutrition per serving (6 servings): 109 calories, 5 g of total fat (1 g of saturated fat), 1 g of protein, 17 g of carbohydrates, 3 g of fiber, 5 g of sugar, 407 mg of sodium.

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3. Healthy pumpkin pie

What is a vacation without a pie? With this recipe from Amy’s Healthy Baking, your guests can enjoy the traditional flavor of pumpkin pie, without the heavy dose of calories, sugar and fat typically found in a treat. Plus, it’s a good source of fiber with over 3g per serving. “Including foods high in fiber in your meals will help ease spikes in blood sugar,” says Smithson.

Nutrition per serving (10 servings): 135 calories, 4.6 g of total fat (2.6 g of saturated fat), 4.3 g of protein, 19.6 g of carbohydrates, 3.4 g of fiber, 7.6 g of sugar, 189.7 mg of sodium.

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4. Cranberry Sauce Without Sugar

This healthier take on a holiday classic from Wholesome Yum delivers loads of flavor without too much added sugar. It contains only four ingredients: cranberries, water, erythritol and orange peel. “This recipe can fit into a holiday meal for someone with diabetes as long as the 6g of whole carbohydrate is calculated into the whole meal,” says Smithson.

Nutrition per serving (6 servings): 32 calories, 0 g of total fat (0 g of saturated fat), 0 g of protein, 6 g of carbohydrates, 2 g of fiber, 2 g of sugar.

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5. Baked potatoes

Kimberlain offers this recipe for enjoying a savory potato dish, without the generous portion of standard butter. “I used a little bit of butter in the recipe, but in all fairness a lot of recipes use double to triple the amount,” she notes. “Whenever you are able to reduce the added amount is advantageous. “

Nutrition per serving (8 servings): 164 calories, 5.5 g of total fat (2.4 g of saturated fat), 5.5 g of protein, 24.2 g of carbohydrates, 3.6 g of fiber, 3.2 g of sugar, 110.1 mg of sodium.

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RELATED: 10 surprising foods that have little impact on blood sugar


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