Defy Diabetes

Defy Diabetes

There are 20.8 million children and adults in the United States (7% of the population) who have diabetes. Although the management approach and medications for diabetes vary depending on the type of diabetes, age, health status, and lifestyle factors, diet is always a key factor.

And the good news is that there are foods you can add to your diet that will help control diabetes. There's no reason to be deprived of the pleasure of great food–defy diabetes and eat well. For more information on diabetes, visit the Amercian Diabetes Association.

Pick Produce

Eat at 5 to 8 servings of vegetables and fruits each day. Here are a few recipes to help you get started.

• Broccoli with Orange Sauce
• Spinach, Pear, and Pancetta Salad
• Herbed Carrot Soup
• Autumn Salad with Red Wine Vinaigrette
• Roasted Apple, Bacon, and Frisee Salad
• Green Beans with Bacon

Go for Grains

Choose whole grain foods such as brown rice, barley, bulgur, and oats over processed grain products. It's easy with these hearty dishes.

• Miso Chicken with Brown Rice
• Barley Sausage Skillet
• Hearty Minestrone with Barley, Sage, and Beans
• Oatmeal with Apples, Hazelnuts, and Flaxseed
• Quinoa, Corn and Tomato Salad with Chive-Infused Oil

Benefit from Beans

Include dried beans, canned beans, and lentils into your meals. Enjoy them alone, or add to dips, soups, salads, and sandwiches.

• Beef, Black Bean, and Chorizo Chili
• Mother's White Beans
• Crudites with White Bean Hummus
• Red Lentil Dal with Charred Onions
• Lentil and Rice Pilaf

Go Fishin'

Eat fish 2 to 3 times a week to help your diabetes and your heart. Even canned fish counts.

• Cedar-Planked Grilled Salmon with Avocado-Orange Salsa
• Seared Mediterranean Tuna Steaks
• Vegetable Panzanella with Tuna
• Broiled Red Snapper with Sicilian Tomato Pesto

Dairy Delights

Choose non-fat and low-fat dairy products instead of the high-saturated fat versions. Make the most of milk, yogurt, and cheese with these calcium-rich recipes.

• Banana Cream Pie Smoothie
• Raita (Indian Yogurt and Cucumber Condiment)
• Leek and Potato Fritters with Lemon-Cumin Yogurt
• Creamy Pumpkin Soup
• Cheddar Cheese Sauce

Don't Forget the Fat

Eat moderate amounts of heart-healthy fats such as olive oil, peanut butter, and nuts.

• White Bean Dip with Rosemary Olive Oil
• Three-Pepper Dipping Oil
• Asian Peanut Dip
• Almond-Crusted Salmon