Diabetes is a disease that affects millions worldwide and occurs when the body does not produce enough insulin, which causes elevated levels of sugar in the blood. It is considered a metabolic disease and can be classified into two groups: Type 1 diabetes and type 2 diabetes. Both types of diabetes lead to high levels of glucose in the blood. The difference between type 1 diabetes and type 2 diabetes is that type 1 is usually inherited at birth or is triggered because of a predisposition to the disease. Type 2 diabetes is becoming an epidemic worldwide and is thought to be caused by both genetic and environmental factors. Poor lifestyle choices such as inactivity or obesity can trigger type 2 diabetes.
If you are a person currently living with diabetes, you may have already made healthy lifestyle changes such as modifying your diet and starting to exercise more. You may already know that there are certain foods that can trigger a diabetic episode, but there are also many foods you can enjoy as well. Being diabetic does not mean you have to give up all the sweet and savoury flavours of food. There are plenty of recipes and dishes that combine all your favourite foods that are diabetic friendly and won’t elevate your blood sugars. Below are three delicious natural recipes for people with diabetes.
Zesty chicken salad tortillas
Mmmmm….so good and so easy to make. Chicken salad tortillas take under 20 minutes to prep and make a perfect low calorie, low sugar lunch for people with busy lives. What you need:
- 2 whole-wheat tortillas
- 2 boneless and skinless chicken breast, thinly sliced
- 2 red peppers, thinly sliced
- 1 large red onion, peeled and cut into pieces
- 1 ripe avocado
- 7 oz of kidney beans
- 14ml of olive oil
- 3oz of shredded mixed salad leaves
- pepper and salt to taste
Instructions: In large non-stick frying pan, add olive oil and chicken breast and stir fry until lightly brown and cooked through. In a separate pan cook red onion and pepper and stir fry for 3 to 4 minutes. Combine red onion and pepper with chicken and turn stove heat on low. Meanwhile, in separate bowl, mash kidney beans until soft. Warm tortillas either in the oven or on the hob. Divide the kidney beans evenly onto tortillas, add avocado, greens and chicken stir fry. Wrap up the tortillas, sink your teeth in and enjoy!
Butter is okay when used sparingly. Most recipes however, call for loads of butter. We have a solution! Try using applesauce as a substitute for butter. Follow our delicious recipe below for pancakes that are packed with flavour and not fat.
- 1 cup of all-purpose flour
- 2 ml of baking soda
- touch of salt
- 10 ml of wheat germ
- 1 cup of non-fat buttermilk
- 1/4 cup of applesauce, unsweetened
- 10 ml of vegetable oil
- 1 large egg, de-yoked
- sugar-free maple syrup
Instructions: In large bowl combine flour, baking soda, salt and wheat germ. Add buttermilk, vegetable oil and applesauce until you reach a batter-like consistency. Using a spatula, on a non-stick pan or flat plate pour batter into circles. Cook until edges are slightly brown and flip over. Top with sugar free maple syrup and add some fresh berries for a light, tasty and delectable breakfast!
Creamy almond shake
Smoothies are a tasty and great way to fill your belly when you don’t have time to prepare a whole meal. Our creamy almond shake combines a colour-wheel of flavours into a frothy, frosty and freakishly good smoothie that will have your taste buds craving for more! The recipe is simple and only takes about five minutes to prep. You are only five ingredients away from enjoying a little bit of heaven.
- 2 cups of almond milk ( organic if possible)
- 1/2 cup of non-fat vanilla yogurt
- one frozen banana
- a handful of ice cubes
- a dash of nutmeg
Instructions: In blender, combine all ingredients apart from nutmeg and blend until smooth and frothy. Pour into a chilled glass and add a dash of nutmeg to taste. Sit back, drink and enjoy.
Being diabetic does not mean giving up all your favourite foods. By following the recipes we mentioned above and finding others that are low in sugar and fat, you can enjoy a variety of mouth watering flavours from all over the world!