7 Tips For Healthy Diabetes Recipes Lowering Sugar Levels

When it comes to healthy diabetic meals that can reverse diabetes, you have two options:

You can give someone a fish
Or you can give someone a fishing rod

If you pick fish, you are taking the easy route and will never be healed of your diabetes. However, if you pick the fishing rod, you will discover for yourself what is and is not healthy, which you can then use in your diabetic recipes.

Today I want to explain to you exactly how you can eat like a king while healing your diabetes.

I could give you 10,000 diabetes recipes that will help you eradicate your diabetes.

But I think you can benefit more from the principles on which those diabetes recipes are based.

Then you can adjust your own diabetes mellitus type 2 recipes in such a way that they become healthy. Whether for breakfast or dessert, there's always a way to make it " diabetes-proof ".

What is the best diet to cure type 2 diabetes?

When you eat sugars, they end up in your blood through your digestive system. Depending on how much insulin hormone you have in your body, those sugars are absorbed by your muscles and brain or they float in your blood.

As a diabetes patient, you have too little insulin, or your body no longer responds to it. As a result, the sugars are not removed from your blood.

And eventually, those sugars start to damage healthy organs

In the worst case, there are so many sugars in your blood that you get hyper.

Your mission in curing diabetes is to eat only foods that:

Prevents a lot of sugar from entering your blood at once
Has the same effect as insulin
Make your body more sensitive to insulin

In all three cases the result is the same:

Lowering your blood sugar level so that you don't suffer permanent damage.

#1 Make small dishes

The easiest way to prevent a lot of sugars from entering your bloodstream at once is to eat more slowly.

The problem with this is that this is a difficult habit to learn. I tried to customers to learn at least thirty times to chew and wait minutes before the next bite names.

"I may as well have ordered them to make a full-scale replica of Notre Dame out of matchsticks. Impossible."

Fortunately, I quickly found a number of "hacks" that work just fine and make the biggest gulp eat more slowly.

Hack 1: Small dishes (with a break in between)

In a restaurant, you get the soup first. Then you wait fifteen minutes, and you get the main course. Finally, after about twenty minutes, dessert follows.

That is a rhythm that you can also maintain when you cook for yourself. But for bonus points, you stretch it a bit.

You start with soup
Half an hour later a side dish
Half an hour later you take the main course
And so you go on

During the break, you can make the following dish. Or chat with your partner about what happened at work. Or play with your kids. Afterward, you will have a nice moment of sitting at the table together.

Hack 2: Do you eat alone? Split your meal

Suppose your partner goes to grandma, hockey, or another activity with the kids that you prefer to skip. You watch your favorite show on television before heading to the refrigerator to get a dish of food.

Of course, you don't want to eat five dishes half an hour apart at a time like this. Way too complicated. Especially if your favorite series is on the air.

If you only have one dish, you can easily split it up.

You eat a third each time, with half an hour in between. An average TV program lasts an hour, so that fits exactly.

If you would eat the entire dish in one sitting, all those sugars would end up in your bloodstream at once. But by eating one-third each time, it is going back and forth and in relatively small steps. And that saves a lot of hope.

In addition, it takes a while before your head gets a signal that you are full. So you won't overeat this way anytime soon

You reduce the chance of overeating

A common concern is that people are afraid to eat more when they go for small dishes or split their main meal. That nervousness is understandable, but fortunately unfounded.

Important information

Your belly signals your brain when you are full. But for that, you have to put food down a bit in your stomach first. There is a delay between when you have eaten enough food and when your stomach confirms this with a signal to your brain. In the meantime, you normally continue to eat.

When you divide your meal into smaller amounts, you have a better sense of when you're full.

For example, after the first portion you might think: " Gosh, I'm still really hungry ." But when it's time for the next meal half an hour later, you can suddenly feel quite full.

The result is that you " net " eat less.

With a bit of luck, that will make you lose weight. This reduces the risk of complications from your diabetes. The ideal trick to use in your diabetes recipes.

#2 Start with soup

Have you ever wondered why an elaborate meal starts with soup?

Turn diabetes around recipes

I do. And I haven't found an answer to it.

But what I do know is that it is of great benefit to you as a diabetic.

You would do well to make this a habit.

Then I'm talking about homemade soup!

The soup consists mainly of liquid. When you get a lot of fluids before your main meal, this ensures satiety. As a result, you will consume less of the subsequent meal. In addition, a soup is fairly low in calories when you make it yourself. Ideal for losing weight.

That makes the soup a great appetizer because it calms your hunger and also keeps your blood sugar stable. Below are some tips for homemade soup, which are easy to prepare and healthy.

How do you make soup healthy?

First of all: don't eat bread with it.

Soup is meant as an appetizer, not as a whole meal. And bread is so full of sugars. This will undo the positive effect of the soup.

S out of a packet or tin is not healthy. Canned soup often contains a lot of added sugar. This makes it more sensible to make your own soup.

That looks to be a significant amount of work, but it is not. You can make a large pot of stock once a week and eat it for the rest of the week. Making soup from vegetables and bones is delicious and healthy. The vitamins, minerals, and amino acids you get from freshly pulled broth are almost perfect if you care about healthy food and diabetes recipes.

How to make broth:

Ask the butcher for beef bones, chicken carcasses, marrow pipes, or shank
Put these in a pan of boiling water.
After 5 minutes, throw away the water: this was meant to get the dirt out.
Add new water (think 3 liters)
Bring it to a boil
Meanwhile, clean vegetables of your own choice
Remove the foam from the pan and lower the heat so that it stops boiling
type 2 diabetes recipes
Add the vegetables and spices and let it simmer on low heat for two hours. Longer is also possible.
Then use a sieve and transfer the substance to another pan.
This leaves a clear broth.
Place the pan tightly covered in the refrigerator.

When you're ready for a soup as one of your diabetes recipes, do this:

Ladle stock into microwave-safe bowls and heat up
You can add vegetables and herbs before or after heating.
Add the following vegetables and spices: spinach, tomato, garlic, onions, carrot slices, lemon juice or vinegar, salt, pepper, and other spices.

Making the broth takes about fifteen minutes (apart from the cooking time). Reheat the soup for a maximum of 5 minutes. If you get hungry in the evening, you can always heat up a cup of broth and drink it.

Read How to prevent amputation in diabetes

#3 Have a salad as a second dish

Salads are easy to prepare and give you an advantage if you have diabetes.

The fibers in the vegetables you use ensure slower and less high blood sugar peaks

In addition, you put vegetables first, instead of pasta, rice, or potatoes. Who last did that?

Even if you eat a little bit, the fiber in vegetables dampens a blood sugar spike and provides you with all kinds of healthy nutrients.

That's a nice bonus.

diabetes diet recipes

And if you add some fat (oil) and protein (cheese, chicken, or salmon), you work on a full stomach in a healthy way without even playing with your blood sugar level.

"Salads take less than five minutes to put together"

Below are two examples:

Example 1: Sauerkraut salad

500 grams of cold sauerkraut, 100 grams of white cheese, 100 grams of sun-dried tomatoes, 100 grams of pitted black olives, a few tablespoons of olive oil with some stevia as a dressing.

Example 2: Spinach salad

300 grams of washed spinach, 2 balls of mozzarella, 4 sliced tomatoes, olive oil, and vinegar as a dressing.

Diabetes meals do not have to be difficult to prepare in order to be tasty and nutritious. You can make a salad in no time and it is literally one of the best things you can eat for lunch or dinner. Even eating one of the above diabetes recipes for breakfast is healthy.

Read Signs and symptoms of diabetes

#4 Serve these drinks with it

Soup is healthy because you get fluids that distribute sugar intake and satisfy your hunger pangs.

But you don't necessarily have to do that with soup. You can also drink a lot of water before and during your meal. Preferably at room temperature, because that is good for digestion.

Don't like water so much?

make iced tea

A good alternative is vegetable tea with a slice of lemon.

Especially if you are a big eater, green tea can help.

There are substances in it that ensure that you get less appetite. Your appetite is dampened, and as a result, you eat less.

In the summer you can make green (or black) tea and let it cool.

Add some ice cubes to this and you have a cold drink that is not popular at all in the Netherlands but is drunk throughout Asia. A small tip but an ideal addition to your diabetes recipes.

#5 Use this hack to make sure you eat less of your main course

Foods have different effects on our hunger pangs. That's because we don't need every food to the same extent.

A good example is a difference between sugars and protein and how it affects your diabetes recipes.

In the past, it could just be that you went through life for a while without a fresh meal

At such a moment, your body does not receive any sugars or proteins.

A lack of sugars is solved by heating up the fat reserves. They can be nicely converted into sugars. As a result, you lose weight and lose some excess fat.

That is a nice bonus because excess fat makes you unhealthy and increases the risk of diabetes.

But the lack of protein in diabetes recipes is another story:

Your body cannot convert fat into protein. These must come from food. If not, then your body has a problem. Proteins are building blocks and ensure that your body can recover.

Proteins provide the most satiety.

Tip!

That is why your body has a clear preference for proteins. They give a fuller and more satiating feeling than sugars.

Scientists think this is because your body can always use your fat stores, but does not have a store for protein. As a result, eating protein is more highly rewarded.

Researchers have discovered that rats continue to eat until they have consumed a certain amount of protein. It doesn't matter whether you give them food that consists of 10% or 50% protein. Once they have their target amount of protein, they stop eating.

Checklist

A good way to cut back on sugars is to increase the amount of protein in your meal. So always include a protein source in your diabetes recipes.

Proteins are high in:

Meat
Fish
Consequence
Cheese
Eggs
Full yogurt/cottage cheese

Now it is not wise to only eat protein. Too much protein is converted back into sugars. So keep in mind that you eat a protein source at breakfast, lunch, and dinner.

Breakfast: bread with cheese/ cold cuts or a bowl of Greek yogurt.

Lunch: an omelet with cheese and vegetables

Dinner: Meat or fish with vegetables

#6 Healthy diabetes recipes consist of 50% vegetables

Nutritionists enjoy nothing more than discussing questions they don't know the answer to.

Usually, it concerns an assumption that a researcher has, but which he cannot prove because insufficient research has been done. Then a statement is made, which is kicked out again by another expert.

The result: normal people no longer see the wood for the trees and no longer take science seriously.

But luckily there is one component they do agree on:

"It's healthy to eat a lot of vegetables."

The more vegetables, the less chance of diseases

Important information

Vegetables do not make you fat. They do not increase your cholesterol, blood pressure, or blood sugar. They do not cause cancer, kidney failure, or scurvy. And it is very rare for someone to be allergic to certain vegetables.

For you as a diabetic, it is especially important that they keep you slim and do not raise your blood sugar. And when you combine bread, potatoes, rice, or pasta with a lot of vegetables, this slows down the negative effect of those sugars.

Because vegetables consist of fiber, water, vitamins and minerals, and a small amount of sugar.

So little that you don't notice it.

Vegetables take up a lot of space in your stomach and intestines so that your blood sugar hardly rises.

eat vegetables

If you're serving the main course of your feast, make sure half of your plate is made up of vegetables. Preferably in all colors of the rainbow. The more variety, the better.

#7 Eat whole wheat pasta and brown rice

You can't completely keep sugars out of your diet. That is not healthy and almost impossible.

"But you can choose in which form you ingest those sugars."

For example, you can choose to scoop brown rice on your plate instead of white rice. Or by choosing whole-wheat pasta instead of white pasta.

Whole grain products contain fewer sugars and more fiber than "normal" products. This makes them a lot less taxing on your blood sugar.

The glycemic index (GI) of these types of products decreases due to the amount of fiber.

glycemic index bread

The lower the glycemic index, the healthier a product.

For these reasons, whole grain products are better. This is true for:

Pasta
Rice
Bread

That way you can continue to enjoy spaghetti or risotto, without your blood sugar level getting a big boost.

Tip!

That is why your body has a clear preference for proteins. They give a fuller and more satiating feeling than sugars.

Scientists think this is because your body can always use your fat stores, but does not have a store for protein. As a result, eating protein is more highly rewarded.

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