5 Healthy and Delicious Diabetic Menus That Won’t Raise Blood Sugar Levels
For those with diabetes, eating habits important factor that helps control blood sugar levels and alleviate symptoms of the disease.
However, the food for those with diabetes is no different from the food that normal people eat because they still have to eat all 5 food groups. Just be careful in choosing the type of food and control the amount appropriately. Of course, what should be eaten in small amounts is ‘sugar’. In addition to sweets and sweet drinks, it is also found in flour and fruits.
The principle of eating carbohydrates is to choose unpolished rice or bread, such as brown rice or whole wheat bread, because it is harder to convert to sugar. You should eat no more than 2-3 ladles of rice per meal or no more than 2-3 slices of bread per meal. Most importantly, you should eat a lot of vegetables because vegetables not only contain many essential vitamins and minerals, they also contain a lot of dietary fiber, which helps slow down the absorption of glucose into the bloodstream. You should avoid starchy vegetables because they contain a lot of sugar, such as corn, pumpkin, taro, and sweet potatoes.
From the above eating guidelines, we would like to ทางเข้า ufabet recommend 5 delicious and good menus for those with diabetes, including stir-fried vegetables with 5 friends and shrimp, sour curry with sea bass, stir-fried konjac with soy sauce and kale and chicken, stir-fried broccoli with shiitake mushrooms, and mushroom salad. Let’s see how to make them easily.
1. Stir-fried five-friend vegetables with shrimp
Ingredients: ½ cup cauliflower, ½ cup broccoli, ½ cup baby corn, 1 tbsp garlic, 1 cup straw mushrooms, 2 tbsp light soy sauce, 1 cup carrots, 1 cup fresh shrimp, 2 tsp Emerald Oil, Nutri Blend (for frying and stir-frying)
method
1. Boil chopped cauliflower, carrots, broccoli and baby corn in hot water, then immediately soak in cold water. Drain.
2. Heat a pan, add Emerald Nutri Blend oil, add finely chopped garlic, fry until fragrant.
3. Add shrimp and stir-fry until almost cooked. Add cauliflower, carrots, and broccoli that have been blanched. Then add straw mushrooms and corn. Season with light soy sauce and stir-fry until well blended. Corn is already sweet, so there is no need to add sugar. Scoop into a plate and it is ready to eat.
TIP: Use a variety of vegetables to cook to increase fiber, which helps reduce blood sugar absorption. If you want to add sweetness, use stevia instead. And use oils that have good fats in cooking.
Benefits of this menu
– Cauliflower is low in carbohydrates and high in dietary fiber, which is good for controlling blood sugar levels.
– Carrots reduce blood sugar levels.
– Broccoli is high in dietary fiber, which helps reduce the absorption of sugar.
– Straw mushrooms are fat-free and do not make you fat.
– Garlic controls blood sugar levels.
2. Sour curry with sea bass and mixed vegetables
Ingredients: 7-8 pieces of sea bass, cut into pieces, 1 cup of yardlong beans, 3-4 tablespoons of yellow curry paste, 4-5 pieces of garcinia cambogia, 1 cup of sliced unripe papaya, 3-4 tablespoons of fish sauce, 1 cup of sliced carrots, 2-3 tablespoons of stevia, 3 teaspoons of salt, 1 ½ cups of Emerald Deep-frying Blend oil (for frying).
method
1. Coat the sea bass with salt and leave for about 10-15 minutes.
2. Heat a pan with Emerald Deep-frying Blend oil over medium heat. When hot, add the sea bass and fry until golden brown. Remove and set aside.
3. Bring water to a boil, add the tamarind and curry paste, and stir until dissolved.
4. Season with fish sauce and stevia. Taste and adjust to your liking.
5. Add sliced raw papaya, carrots, and yardlong beans and boil for a while to let the flavors seep into the vegetables. Then add the fried sea bass and stir until the flavors are well-blended. When the water boils again, turn off the heat and remove from the stove. Ready to serve.
TIP: Use stevia for seasoning because it is healthy and does not cause high blood sugar levels. Also, use oil that has good fat and is specially formulated for frying.
Benefits of this menu
– Sea bass is low in fat and good for health.
– Green beans are high in phosphorus, which helps burn carbohydrates and fat.
– Carrots help reduce blood sugar levels.
– Raw papaya helps cleanse the fat deposits along the intestinal walls.
3. Stir-fried Chinese kale with chicken in soy sauce
Ingredients: 150 grams of chicken, 2 cloves of minced garlic, 8-10 stalks of kale, 1 tablespoon of light soy sauce, 1 bag of konjac, ½ teaspoon of pepper , 2 eggs, 1 teaspoon of lime juice, ½ teaspoon of stevia, Emerald Stir-fry Blend (2 tablespoons for stir-frying)
method
1. Cut kale, chicken and konjac into bite-sized pieces (you can use shredded konjac instead). Boil the konjac noodles until cooked and set aside.
2. Place a pan on the stove and add the Emerald Stir-frying Blend oil.
3. Add garlic and stir-fry until fragrant. Add chicken and stir-fry until well combined. Then crack an egg into the pan.
4. Add Chinese kale, followed by the boiled konjac. Season with light soy sauce and stevia. Stir to mix well. Then turn off the heat and remove from the stove.
5. Season with ground pepper and lime. Arrange on a plate and serve immediately.
TIP: Use konjac or konjac noodles instead of noodles to reduce the carbohydrate content. Also, use stevia sugar in the seasoning instead of regular sugar. It does not cause high blood sugar. Season with lime juice and ground pepper, which are healthy herbs.
Benefits of this menu
– Kale contains a lot of dietary fiber, which helps reduce the absorption of sugar.
– Konjac noodles help reduce cholesterol. They contain dietary fiber that helps reduce the absorption of sugar.
– Lemon helps reduce bad cholesterol levels and research has found that it has good properties for people with diabetes.
4. Stir-fried broccoli with mushrooms
Ingredients: ½ head broccoli , 1 tbsp oyster sauce, 4-5 fresh shiitake mushrooms, 1-2 tsp salt, 3-4 small cloves of garlic, minced, 3-4 cups water, 2-3 tsp light soy sauce, 2 tbsp Emerald Stir-fry Blend
method
1. Cut broccoli and mushrooms into bite-sized pieces.
2. Bring water to a boil, add a little salt, and blanch the broccoli for about 45 seconds to cook but still keep it crispy. Remove and soak in cold water.
3. Heat a pan with the Emerald Stir-frying Blend oil. When hot, add the garlic and stir-fry until fragrant.
4. Add broccoli and mushrooms and stir-fry until well blended.
5. Season with light soy sauce and oyster sauce. Stir-fry for a while (If you want a sweeter taste, you can use stevia). Then turn off the heat and remove from the stove. Scoop into a plate and serve.
TIP: Add salt when blanching vegetables to keep the color of the vegetables fresh and crispy. Also, use oil that has good fat and is a recipe for stir-frying for health benefits.
Benefits of this menu
– Shiitake mushrooms reduce cholesterol levels, reduce bad fat, and are high in vitamins.
– Broccoli is high in dietary fiber, which helps reduce the absorption of sugar.
– Garlic helps control blood sugar levels.
5. Mushroom Salad
Ingredients 2½ cups any kind of mushrooms you like (such as enoki mushrooms, enoki mushrooms, enoki mushrooms, straw mushrooms, etc.) 4 teaspoons fish sauce 1 tablespoon roughly chopped coriander 2 teaspoons stevia sugar 2 teaspoons mint leaves for garnish 2 tablespoons lime juice 2 tablespoons sliced kaffir lime leaves 2 teaspoons chili powder 3 tablespoons chopped shallots 2 teaspoons ground roasted rice 2 tablespoons minced garlic 5-6 cups water 3 tablespoons Emerald Deep-frying Blend (for frying)
method
1. Boil plain water until boiling. Add all types of mushrooms and blanch until cooked. Remove and shake to drain water.
2. Heat a pan, add Emerald Deep-frying Blend oil. When hot, add garlic and shallots and fry until crispy and golden brown. Remove and set aside.
3. Prepare a large bowl, add fish sauce, stevia sugar and lime juice, mix well.
4. Add boiled mushrooms, chili powder and roasted rice. Mix until well blended. Then sprinkle coriander and lime leaves and mix until well blended.
5. Scoop into a plate, sprinkle with mint leaves, crispy shallots and garlic to enhance the aroma.
TIP: Use reduced-fat frying oil to fry garlic and onions. Use stevia for seasoning instead of granulated sugar.
Benefits of this menu
– Various types of mushrooms have properties that help reduce blood sugar levels and fat levels in the blood.
– Parsley helps strengthen the body’s immune system.
– Shallots are rich in antioxidants.