When addressing diabetes, maintaining a healthy diet doesn't just lower blood sugar levels; it also aids in more effective disease management. Hence, the food list for diabetics is deemed highly crucial for individuals with this condition. Managing your diet can alleviate symptoms of the condition. Diabetic food isn't specialized or distinct from regular meals; it involves consuming all five food groups and dividing meals into five smaller portions daily, including three main meals and two snacks.
Foods suitable for individuals with diabetes
Why do diabetics need to divide their food into 5 small meals per day?
Consuming a large meal can pose risks to the body as it may elevate blood sugar levels significantly. To mitigate this, doctors advise breaking down the diet into 5 to 6 small meals throughout the day. This approach allows diabetic individuals to eat smaller portions more frequently, assisting in managing blood sugar levels after each meal.
Thus, including foods from all five food groups and selecting items that promote health is essential for individuals with diabetes. Today, we're offering a straightforward menu tailored for diabetics. This recipe is easy to prepare, requiring minimal time and accessible for anyone to make.
Regulate blood sugar levels by making mindful food choices
Menu 1: Sea bass porridge
Seabass porridge—a gentle fish dish with a soothing soup and tender rice grains. Easily enjoyed alone, it's a quick and diabetes-friendly recipe. Let's gather the ingredients and start cooking.
Sea bass porridge
Ingredients:
- 500 grams Red snapper, cut into pieces
- 2 ladles Steamed jasmine rice
- 4 shiitake mushrooms
- 1 piece of sliced Galanga
- 2 coriander roots
- 2 tablespoons soy sauce
- 1 tablespoon pepper
- 1 liter pork bone soup
- For garnish: Chopped celery, sliced spring onions, and fried garlic
Instructions for Sea Bass Porridge:
- Place a pot on the stove and pour in the pork bone broth. Add sliced galangal and coriander roots, bringing it to a boil.
- Include the sea bass meat and shiitake mushrooms, gradually adding the fish meat.
- Avoid stirring until the fish is thoroughly cooked to prevent a fishy smell in the soup.
- Once the fish is cooked, season with soy sauce and ground pepper.
- Ladle the soup and boiled fish over steamed rice. Garnish with celery, scallions, and fried garlic. Your dish is now ready to be enjoyed.
Menu 2: Shrimp fried rice
Shrimp fried rice—a wonderfully simple dish, easily crafted with ingredients commonly found in the fridge. Quick to make and diabetes-friendly. Today, we'll share a recipe for shrimp fried rice, including a method for stir-frying rice to achieve a beautiful, flavorful texture, akin to dining at a restaurant. Let's gather the ingredients.
Shrimp fried rice
Ingredients:
400 grams Steamed jasmine rice
- 300 grams Deveined shrimp
- 3 eggs
- 15 grams garlic
- 20 grams Spring onion
- 2 tablespoons green cap seasoning sauce
- 1 teaspoon pepper
Instructions for Shrimp Fried Rice:
- Clean and devein the shrimp, neatly cutting along the back into strips. Set aside.
- Heat a pan and add oil. Once hot, add minced garlic, stirring until fragrant.
- Increase the heat, add the shrimp, and stir until it turns orange, but doesn't need to be fully cooked yet.
- Crack the eggs into the pan, allowing them to set before stirring well.
- Add the steamed jasmine rice, stirring vigorously on high heat until thoroughly mixed. Season with green cap seasoning sauce and pepper, ensuring an even mix.
Introduce chopped spring onions, stir-frying briefly. Turn off the stove and serve.
Menu 3: Soup dumplings
Soup dumplings—a straightforward dish with a gentle flavor suitable for the entire family and diabetes-friendly. This delightful menu features pork-filled dumplings, offering a delightful chewy texture. Perfect for breakfast or a light dinner, it's a wonderful addition to family meals. Let's gather the ingredients and get started.
Soup dumplings
Ingredients:
Coriander roots, Thai garlic, crushed pepper (2-3 roots)
- 1-2 Knorr broth cubes (dissolved in 3-4 liters of water)
- 1 tablespoon crushed peppercorns
- 2 radishes
- 300 grams coarsely chopped white shrimp
- 250 grams pork, minced
- 1 egg
- 1 tablespoon each of sliced coriander root, spring onion, and pounded Thai garlic
- 1 tablespoon green cap seasoning sauce, sesame oil
- 2 tablespoons soy sauce, oyster sauce
- Dumplings
Instructions for Dumplings:
- Boil water in a pot, then add Knorr broth cubes, radish, garlic, coriander root, and crushed pepper. Adjust heat from high to medium. Taste the soup and adjust seasoning as desired.
- While the soup is cooking, prepare the dumplings. Combine bouncy pork and minced shrimp in a mixing bowl. Add garlic, coriander root, ground pepper, green cap seasoning sauce, soy sauce, oyster sauce, sugar, sesame oil, and eggs. Mix thoroughly until the meat becomes sticky. Add chopped spring onions last. Chill the mixture in the freezer for 30 minutes before wrapping as desired.
- Poach the dumplings in hot, but not boiling water. Allow them to cook for approximately 5 minutes. Remove and gently mix with garlic to prevent sticking. Transfer to a bowl, add the broth, and garnish with coriander, fried garlic, and ground pepper. Your dish is now ready to be enjoyed.
Menu 4: Stir-fried chicken with ginger
A delightful and healthy dish suitable for individuals with diabetes due to ginger's ability to lower blood sugar levels and enhance insulin action. Additionally, ginger possesses anti-cold and anti-allergy properties. Let's explore this simple and delicious ginger stir-fried chicken recipe. Gather the ingredients to get started.
Stir-fried chicken with ginger
Ingredients:
- 250 grams Chicken fillet or chicken breast
- 2-3 tablespoons chopped ginger (adjust to taste)
- 1/2 large onion
- 100 grams wood ear mushrooms
- 1 tablespoon minced garlic
- 1 tablespoon oyster sauce
- 1 tablespoon soy sauce
- Vegetable oil (for light frying)
Instructions for Stir-fried Chicken with Ginger:
- Cut the chicken fillet or breast into bite-sized pieces.
- Heat a pan, add oil, and stir-fry the minced garlic until golden and aromatic.
- Add the chopped ginger, followed by the chicken pieces. Stir-fry until the chicken is cooked. Introduce the onion and wood ear mushrooms.
- Season the mixture with oyster sauce and soy sauce. Stir thoroughly. Transfer to a serving plate. Your dish is now ready to be savored.
Menu 5: Bitter Melon Soup
A delectable one-pot dish for the entire household—simple to prepare and beneficial for health. Bitter melon, enriched with Charantin, aids in combating diabetes by regulating blood sugar levels to a healthier range. Its exceptional properties make it a remarkable addition to your culinary routine. Let's gather the ingredients and get started.
Bitter Melon Soup
Ingredients:
- 2 large bitter melons
- 500 grams pork bones
- 2 tablespoons pounded mixture of coriander root, garlic, and pepper
- 1 tablespoon dried shrimp
- 4-5 shiitake mushrooms
- 1 handful of salt (for soaking bitter gourd)
- 1-2 tablespoons salt
- 2 tablespoons seasoning sauce
- 1 tablespoon seasoning powder
- 2 liters water
Instructions for Bitter Melon Soup:
- Wash the pork bones thoroughly with water. Drain excess water and marinate them with soy sauce and seasoning sauce. Set aside.
- Cut the bitter melons lengthwise, remove the seeds, and cut them into pieces. Soak them in salted water.
- Coarsely pound garlic, pepper, and coriander roots. Stir-fry them in oil until fragrant. Add the marinated pork bones to the mixture and stir-fry until cooked.
- Pour in the water and season with soy sauce and a pinch of salt.
- Add the soaked bitter melon and simmer over low heat for about an hour until the pork bones and bitter melon become tender. Serve the soup in bowls. It's now ready to be enjoyed.
From the aforementioned information, several menus are suitable for individuals with diabetes. However, those with diabetes should opt for nutrient-rich, balanced meals, emphasizing vegetables, fruits, and diverse grains while avoiding high-fat and high-calorie foods. These principles align with healthy eating choices suitable for most individuals, but for those with diabetes, portion control and regular meal timings may be particularly crucial
