Since 1-in-12 people worldwide have diabetes and 1-in-3 Americans have pre-diabetes, the likelihood that you know someone with the disease is high.
This summer, when you throw your backyard get-togethers, make it easy for those watching their blood sugar to enjoy the festivities by offering diabetic friendly foods!
5 Tips to Help Control Blood Sugar Naturally
• Omit foods with a ton of refined sugar such as canned baked beans, store-bought cakes, and pre-packaged barbecue sauce. Avoid too many “white” foods such as rice, pasta, sugar, prepared mayo, and flour.
• While most parties offer soda, lemonade, and punch, these are options that diabetics can’t enjoy. Make sure you have plenty of plain or infused water and make a nice pitcher of unsweetened iced tea (you can add some sliced peaches for natural sweetness).
• Alcohol and heat don’t go together but the combination is especially dangerous for diabetics. They cause a drastic insulin spike so consume in moderation, drink a glass of water after every alcoholic beverage, and check your blood sugar a couple of times during the course of the day.
• While chips and salsa are staple fare, consider offering a raw vegetable platter with homemade guacamole for those watching their intake of carbs and sugar. Hummus made fresh and served on sliced cucumbers is a great alternative!
• Let your guests skip the hot dogs and make grilled chicken or fish instead. Grilled veggies such as squash, sweet potatoes, eggplant, and portabella mushrooms are also fantastic options to replace meats and excess carbs.
Most patients diagnosed with diabetes initially struggle to change their way of eating. There’s a simpler method to decrease the bad stuff in your diet while increasing the good things that will help you gain control over your health again.
As a rule of thumb, diabetics should fill half of a 10-inch plate with colorful fruits and veggies. Another quarter of the plate should consist of lean meats, fish, eggs, or cheese. The last quarter can be devoted to starches such as rice or potatoes.
Diabetic Friendly Foods that Naturally Lower Blood Sugar
- Green tea
- Apple cider vinegar
- Chia seeds
- Green beans
- Romaine lettuce
- Black pepper
Several of these foods are high in the mineral chromium. You’ll find it in many foods across various food groups. It is one of the most efficient ways to control your blood sugar naturally. By following the “diabetic plate” method of eating (a great guideline for everyone!), you’ll know you’re getting plenty of this valuable nutrient.
For your next diabetic friendly foods dinner party, check out these phenomenal recipes!
Coffee and Cacao Short Ribs
- 2 tablespoons freshly ground coffee
- 2 tablespoon kosher salt
- 2 tablespoons paprika
- 1 tablespoon ancho chili powder
- 1 tablespoon brown sugar
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon ground black pepper
- ½ teaspoon unsweetened cocoa powder (100% cacao)
- 2 pounds organic short ribs
- 1 tablespoon olive oil
- Preheat oven to 300° and prepare a deep baking dish by smoothing 1 tablespoon of olive oil along all sides and bottom with a paper towel.
- Rinse the ribs. Pat completely dry with paper towel on all sides. Set aside.
- Combine remaining ingredients in food processor and grind until fine.
- Cover meat thoroughly on all sides with rub. Place in baking dish and cover with foil.
- Bake at 300° for 2 hours. Remove foil. Bake an additional 30 minutes.
Garlic Mashed Cauliflower
- 1 medium head cauliflower (cleaned and cut up)
- ¼ cup grated Parmesan (optional)
- ½ teaspoon minced garlic
- ½ teaspoon finely chopped fresh or dry rosemary
- 3 tablespoons grass-fed butter
- Sea salt and pepper to taste
- Fill a large pot with water and boil over high heat.
- Add cauliflower to boiling water. Cook for 6-10 minutes.
- Drain well and place between several layers of paper towel to pat dry.
- In a food processor, puree hot cauliflower with remaining ingredients until smooth.
- Garnish with fresh ground pepper and sea salt, if desired.
Watermelon and Arugula Salad
Ingredients for Vinaigrette
- ¼ cup freshly squeezed lemon juice (2 lemons)
- ½ cup extra virgin olive oil
- ½ teaspoon kosher salt
- ½ teaspoon fresh ground pepper
- ½ teaspoon dried oregano
Ingredients for Salad
- 6 cups baby arugula, washed and well dried
- 1 cup seedless watermelon, cubed
- 12 ounces feta cheese, diced or crumbled
- ½ cup mint leaves, chopped
- Whisk together vinaigrette ingredients until well blended. Set aside.
- Combine the salad ingredients in a large bowl and gently toss with drizzled vinaigrette.
- Serve immediately.
A menu specifically intended for diabetics is not only healthy for people with and without the disease, it is delicious! Consider experimenting with ways to enjoy your favorite foods by substituting diabetic friendly foods! You’re going to be amazed at what you can create!