Type 2 diabetes has now become one of the most common health problems among people globally, thanks to our sedentary lifestyle. While medications are there to help control diabetes, but a change in lifestyle and eating habit is equally important to manage your sugar levels. However, it doesn’t mean you have to eat like rabbits only leafy vegetables. While eating greens are necessary to add more fiber to your plate, you can still make them satiating as well as healthy. With the summer upon us in full fledge, here are two palatable salad recipes for diabetics which are healthy, delicious and refreshing.
Healthy Salad Recipes For Diabetics
Recipe#1: Broccoli Salad Recipe
It is one of the quick salad recipes and everyone will love at your home. You can have this as at any time of the day as the main dish or can serve as a side dish. This salad recipe has lots of color and crunchiness which makes it kids friendly as well! The best thing about this salad recipe is you can add any vegetables of your choice – beans, carrot, peas, baby tomatoes, the options are endless. Give it a try.
1. Fresh green broccoli – 1 cup
2. 1 big onion – cut into pieces
3. Cider vinegar – 3 tablespoons
4. Low-fat curd – 1 cup
5. Sunflower seeds – 1 tablespoon
6. Dried cranberries – 1 cup
7. Bacon strips – 1 -1/2 cup, cooked
8. Cold – pressed olive oil – 1 teaspoon
9. Salt and pepper to taste
1. Cut, wash and pat dry the broccoli
2. In a big salad bowl, mix the broccoli, onion, cranberries, sunflower seeds and bacon.
3. Keep it aside
4. In another medium-sized bowl, prepare the dressing by mixing the curd, cider vinegar, salt, and pepper.
5. Pour the dressing over the veggies
6. Garnish with olive oil
7. Refrigerate for at least an hour
8. Broccoli salad tastes best when served chill
Health facts: Apart from being healthy, broccoli has great health benefits for obese people suffering from type 2 diabetes. During a recent study, scientists found a group of genes that causes symptoms associated with type 2 diabetes. They further found a compound called sulforaphane which is found abundantly in vegetables like broccoli. When this compound was given to the test group of obese people with type 2 diabetes, they were able to better control their glucose level.
Recipe#2: Corn Salad Recipe
If you’re suffering from hyperglycemia, your doctor must have already advised you on your diet. If you’re tired of eating cucumber salad and looking for a refreshing salad recipes for diabetics, then you should try this corn salad recipe. It’s not only delectable but loaded with lots of color, flavor, and health. And, it’s quick and easy to prepare as well.
- Cooked corn – 2 cups
- Avocados – 2 peeled and diced
- Cold pressed olive oil – 1 tablespoon
- Garlic cloves – 2, peeled and sliced
- Lime juice – 2 tablespoons
- Onion – 1, diced
- Cilantro – 1 small bunch, chopped
- Salt and pepper to taste
1. Take a salad bowl and mix all the veggies
2. Drizzle olive oil and lemon juice
3. Add salt and pepper to taste
4. Mix and toss well
5. Serve fresh
Health facts: Corn is a source of carbohydrates. However, you can eat it even if you have diabetes. This is because corn has low glycemic index. According to Healthline.com, regular consumption of whole corn improves digestion and lowers the risk of developing type 2 diabetes. It is also a great source for many vitamins and minerals.
Salads are quick to make and if you’re creative enough you can combine and adjust the ingredients as per your taste. If you wish to make it diabetic friendly, just be careful while choosing the salad dressing. Here are some tips
Diabetics Friendly Salad Dressing
1. You can replace mayonnaise with hung curd or low-fat curd
2. Always opt for fresh ingredients instead of processed dressings
3. Lemon juice, honey, cider vinegar, cold pressed olive oils are great dressing ingredients and healthy too
At Mesmara store we have lots of healthy and cold pressed oils like virgin coconut oil, cold pressed sesame oil and cold pressed groundnut oil that can make a great addition to your dishes. Check them out!