Spinach soup with mushroom
Spinach (vettel) combined with mushrooms is a gentle soup that helps stabilize blood sugar thanks to its high fiber and magnesium content. Just cook the mushrooms with some ginger and nonfat chicken broth, then add the spinach and sticky rice at the last minute to maintain the green and nutrient.
Grilled salmon with lemon and fennel
Salmon is an excellent source of omega-3 fatty acids that help fight inflammation and improve insulin sensitivity. Grill fish instead of frying to avoid grease. Squeeze fish with lemon, garlic, then bake for 15 minutes at 180 degrees Celsius. This dish is both fragrant and light-fat and good for people with diabetes.
Dr. Osama Hamdy, hormonologist at Joslin Diabetes Center - Harvard University, emphasized: "A diet rich in fish, green vegetables and whole grains not only effectively controls blood sugar but also reduces the risk of cardiovascular complications in people with diabetes."
Tofu with tomato sauce
soft tofu combined with fresh tomatoes creates a dish that is both delicious and supports blood sugar regulation. Tomatoes provide lycopene - a powerful antioxidant - while tofu contains plant protein that helps patients feel full longer and have less cravings for snacks.
Chia seed oatmeal porridge
Oatmeal contains beta-glucan, which helps slow down the absorption of sugar into the blood. Add a spoonful of chia seeds rich in fiber and omega-3 to the diluted oatmeal congee for a perfect breakfast. You can add a few slices of apples or cinnamon to enhance the flavor without sugar.
Eating healthy does not mean suffering. Sometimes, just by changing the way of preparation and choosing smart ingredients, you can create cozy meals for the whole family, in which diabetics can also fully enjoy the flavor without worrying about high blood sugar.
