Diabetes-Friendly Recipes: Nourishing and Balanced Dishes

Nutrition recipes /

November marks Diabetes Awareness Month, a time to highlight the importance of prevention, management, and overall well-being for those affected by diabetes. Proper nutrition plays a crucial role in controlling blood sugar levels, and the following therapeutic recipes are designed to support health and empower individuals in managing diabetes effectively

1.Eggplant and Spinach Curry

Spinach and eggplant curry is beneficial for diabetes management due to its low glycemic index, high fiber contentand antioxidants. This combination supports weight management and stabilizes blood sugar levels.

Calories:

Serves: 2

Total calories: 272 kcals

Per serving calories: 136 kcals

Ingredients:

  • 2 medium eggplants, cut into cubes
  • 2 cups fresh spinach leaves, chopped
  • 1 onion, finely chopped
  • 2 tomatoes, chopped
  • 2 garlic cloves, minced
  • 1-inch piece of ginger, grated
  • 1 teaspoon turmeric powder
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1/2 teaspoon garam masala
  • 1 tablespoon ghee
  • Salt to taste
  • Fresh cilantro, chopped (for garnish)
  • 1/2 cup water

Instructions:

  1. Heat the ghee in a pan over medium heat. Add the chopped onion and sauté until golden brown, about 5 minutes. Add the garlic and grated ginger and cook for another minute.
  2. Stir in turmeric, cumin, corianderand garam masala. Cook for another minute to allow the spices to release their flavor.
  3. Add the cubed eggplant to the pan and cook for 5-7 minutes until it softens and slightly browns.
  4. Add the chopped tomatoes, stirring to combine. Pour in the water, coverand simmer for 15-20 minutes until the eggplant is tender.
  5. Add the chopped spinach and cook for an additional 5 minutes until wilted and tender.
  6. Season with salt to taste and garnish with freshly chopped cilantro.

Health Benefits:

  1. It helps to stabilize blood sugar levels and plays a role in improving insulin sensitivity.
  2. It aims to reduce oxidative stress, support overall health and reduce inflammation, a key factor in diabetes complications.
  3. It contains enzymes that can help lower LDL cholesterol and triglycerides, which can improve heart health
  4. It helps promote feelings of fullness, reducing the likelihood of overeating and supporting weight management, which is essential for diabetes control.

References:

  • Yarmohammadi, F., Rahbardar, M. G., & Hosseinzadeh, H. (2021). Effect of eggplant (Solanum melongena) on the metabolic syndrome: A review.Iranian Journal of Basic Medical Sciences, 24(4), 420.
  • Ramaiyan, B., Kour, J., Nayik, G. A., Anand, N., & Alam, M. S. (2020). Spinach (Spinacia oleracea L.).Antioxidants in vegetables and nuts-Properties and health benefits, 159-173.

2-Tomato-Guava Juice

Tomato Guava Juice is a fiber-rich, low-GI drink that stabilizes blood sugar, improves insulin sensitivity, supports heart health and boosts immunity

Calories:

Total calories= 73 Kcal

Serves: 2

Calories per serving: (½ cup) 37 Kcal

Ingredients:

  • ½ cup tomatoes
  • 1 ripe guava
  • 1/2 teaspoon lemon juice
  • 1/4 teaspoon black salt
  • A pinch of black pepper
  • 1/2 cup water

Instructions:

  1. Wash the tomatoes and guava. Peel and chop the guava into chunks.
  2. Add the tomatoes, guava chunks, and lemon juice into a blender. Add water for a smoother consistency. Blend until smooth.
  3. Add black salt and a pinch of black pepper for flavor, and blend again to combine.
  4. Garnish with a slice of guava or mint leaves for added freshness.

Health benefits:

  1. The juice helps maintain stable blood sugar levels by incorporating ingredients with a low glycemic index, making it a healthy choice for individuals managing diabetes.
  2. The fiber content in the juice aids in digestion and promotes the steady absorption of sugars, which helps in controlling blood sugar spikes.
  3. Regular consumption of this juice can support the body’s ability to utilize insulin more effectively, which is crucial for managing blood sugar levels.
  4. Proper hydration plays a vital role in regulating blood sugar, and this juice helps to maintain fluid balance, ensuring better glucose control.
  5. Packed with antioxidants, this juice helps combat oxidative stress, a condition often linked to diabetes, promoting overall health and reducing inflammation.
  6. With its anti-inflammatory properties, this juice can help manage risk factors for heart disease, such as high blood pressure and cholesterol, which are more common in individuals with diabetes.

References:

  • Kumar, K. S., Paswan, S., & Srivastava, S. (2012). Tomato-a natural medicine and its health benefits.Journal of Pharmacognosy and Phytochemistry, 1(1), 33-43.
  • Tarigan, H. N. B., Marlina, S., Natalia, K., & Barus, D. T. (2019, November). The impact of tomato juice on reducing blood sugar levels at diabetes mellitus patients. InProceedings of the International Conference on Health Informatics and Medical Application Technology (ICHIMAT 2019) (pp. 6-8).
  • Jiao, Y., Zhang, M., Wang, S., & Yan, C. (2017). Consumption of guava may have beneficial effects in type 2 diabetes: A bioactive perspective.International journal of biological macromolecules, 101, 543-552
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