Diabetes: Healthy Meals

Eat three meals daily and 1-3 snacks depending on what works best.

Emphasize WHOLE FOODS and reduce the consumption of refined "white foods" such as breads, cereals, and other grains that are not whole grains.

High fiber and protein paired with complex carbohydrates are the keys to success for lowering the GLYCEMIC LOAD.

Healthy Meal Ideas for Diabetics:

Bowl of steaming brown rice topped with lemon tahini sauce or spicy peanut sauce, cubed tofu and sautéed vegetables such as carrots snap peas, mung bean sprouts, onions, garlic and red pepper.

Cup/bowl of bean soup: e.g., split pea, black bean, chili, lentil, or navy bean, with a side of vegetables and whole grain toast.

Omelet stuffed with vegetables and a slice of whole-grain toast.

Tofu or tempeh burger on a whole-grain bun with lettuce, tomato, sprouts, a side of baked, sweet potato French fries and green salad.

Baked potato topped with chili, plain yogurt, salsa and broccoli.

Whole-grain cereal (hot or dry) topped with nuts and/or seeds, milk and fresh berries.

Brown rice and black bean burrito with avocado, salsa and spinach.

Miso soup with cubes of tofu and chopped vegetables such as: bok choy, kale, carrots, watercress, collards, seaweed, and diced potatoes.

French toast or waffles (whole grain) with tahini (sesame seed butter) or nut butter and fresh fruit.

Fresh garden salad with plenty of vegetables, roasted pumpkin seeds and tahini or olive oil based dressing. Add some seasoned tofu cubes for more protein. Include a small whole grain roll or crackers to round out this meal.

Stir-fry of various chopped vegetables such as kale, chard, mushrooms, peas, bell peppers, zucchini and squash with either tofu, chicken, shrimp, scallops, or beef and served over steaming brown rice, quinoa, barley, or wheat berries.