The best type 2 diabetes-friendly foods are those that have a low glycemic index (GI) and help regulate blood sugar levels. Here are some examples and reasons why they are beneficial:
1. Non-starchy vegetables (e.g., broccoli, spinach, kale): They are low in carbohydrates and rich in fiber, vitamins, and minerals, which can aid in blood sugar management and overall health.
2. Whole grains (e.g., quinoa, barley, brown rice): They contain complex carbohydrates and fiber, promoting slow digestion and preventing rapid spikes in blood sugar.
3. Lean proteins (e.g., fish, chicken, tofu): Protein-rich foods can help stabilize blood sugar levels and promote feelings of fullness, reducing the likelihood of overeating.
4. Healthy fats (e.g., avocados, nuts, olive oil): These fats have a minimal impact on blood sugar and can improve heart health.
As for a diabetes-friendly recipe, here’s a simple and tasty option:
Grilled Lemon Herb Chicken with Roasted Vegetables:
Ingredients:
– Boneless, skinless chicken breasts
– Lemon juice
– Fresh herbs (e.g., rosemary, thyme)
– Garlic
– Olive oil
– Salt and pepper
– Assorted non-starchy vegetables (e.g., bell peppers, zucchini, cherry tomatoes)
Instructions:
1. Marinate the chicken breasts in a mixture of lemon juice, fresh herbs, minced garlic, olive oil, salt, and pepper for at least 30 minutes.
2. Preheat the grill or stovetop grill pan to medium-high heat.
3. Grill the marinated chicken breasts until fully cooked and slightly charred, about 6-8 minutes per side, depending on the thickness of the chicken.
4. While the chicken is grilling, preheat the oven to 400°F (200°C).
5. Chop the non-starchy vegetables into bite-sized pieces and toss them with a drizzle of olive oil, salt, and pepper.
6. Spread the vegetables on a baking sheet and roast in the oven for about 15-20 minutes or until they are tender and slightly browned.
7. Serve the grilled lemon herb chicken with the roasted vegetables for a balanced and delicious meal.
Remember to always consult with a healthcare professional or a registered dietitian to tailor your diet to your specific needs and health goals.