30+ DIABETIC-FRIENDLY DISHES TO MAINTAIN HEALTH

To maintain stable health, diabetics need to adhere to a strict nutritional regimen. The article below will introduce 30+ dishes for diabetics to help maintain effective health.

How does diabetes affect the body?

According to the World Health Organization (WHO), diabetes is a common chronic metabolic disorder today. The disease is characterized by disordered glucose metabolism in the blood, leading to consistently high blood sugar levels compared to normal individuals (4.4 - 6.4 mmol/l), resulting in the accumulation and gradual increase of sugar in the blood, affecting the function of many body organs. Diabetes can cause very serious complications related to the heart, stroke, erectile dysfunction, and kidneys for patients.

Principles of menu planning for diabetics

Limiting fatty foods

Consuming foods high in fat, especially unhealthy fats, leads to increased fat accumulation, poor blood sugar control, and increased risk of type 2 diabetes and metabolic syndrome - a group of conditions including obesity, high blood sugar, heart disease, and high blood pressure.

Using healthy foods

Healthy foods can include vegetables, fruits, fish, beef, chicken, and more. The common characteristic of these foods is that they are rich in nutrients but low in calories, suitable for overweight or obese individuals. They help to feel full for longer, slow down the digestion process to reduce cravings, limit additional food intake, and prevent postprandial blood sugar spikes. Using healthy foods is also the most important factor in a menu of 30+ dishes for diabetes patients.

Blood sugar balance

In addition to choosing good foods, maintaining stable blood sugar levels after each meal is also extremely important. Without controlling blood sugar levels, diabetes patients are prone to experiencing excessively high blood sugar levels after meals, leading to many harmful health consequences. They should choose good products with low glycemic index to keep their blood sugar stable after eating while still enjoying delicious and nutritious meals.

30+ suggested dishes for diabetics

Pumpkin shrimp noodles

Preparing ingredients

• 150g pumpkin
• 120g Eco Straws noodles
• 300g shrimp
• 2 cloves garlic, 1 onion
• 150ml unsweetened milk
• Spices: Olive oil, salt, pepper, thyme leaves.

Steps

• Step 1: Prepare ingredients

Peel and mince garlic and onion. Peel and wash the pumpkin, then cut it into pieces for steaming.

• Step 2: Steam the pumpkin until cooked, then puree it with 50ml of unsweetened milk.
• Step 3: Stir-fry the shrimp briefly with a little garlic, salt, and pepper.
• Step 4: Add garlic to the pan, then add finely chopped onions and stir-fry until fragrant. Then add the previously steamed and pureed pumpkin and stir until simmering, then reduce the heat.
• Step 5: Boil for about 1 minute, then add 100ml of unsweetened milk and simmer for another minute.
• Step 6: Boil the noodles in water for about 12 - 15 minutes.

Add the pre-cooked noodles to the mixture, stir for 2 minutes to absorb the seasoning.

• Step 7: Add the shrimp previously stir-fried with garlic to the mixture, stir for 1 minute, then turn off the heat, sprinkle thyme leaves on top, and start enjoying.

Bitter melon stuffed with minced meat

Preparing ingredients

• 3 bitter melons
• 200g minced meat
• 50g wood ear mushrooms
• 1 egg
• 800ml bone broth
• 1 purple onion
• 2 cloves garlic
• Coriander, basil,...
• Spices: Salt, pepper, chicken powder.

Steps

• Step 1: Prepare ingredients

Wash the bitter melon, cut it in half, remove the seeds inside. Then soak the bitter melon in cold water for 10 - 15 minutes, then remove and drain to reduce bitterness.

Soak wood ear mushrooms in boiling water, remove the stems, wash thoroughly, and then cut into small pieces.

Peel and finely chop the garlic and purple onion. Wash and finely chop coriander and basil.

• Step 2: Mix the filling and stuff the bitter melon

Mix the minced meat with wood ear mushrooms, purple onion, minced garlic, egg, and spices including 1 teaspoon sugar, 1 teaspoon pepper, 1 teaspoon chicken powder.

Take an appropriate amount of meat filling and stuff it into the bitter melon, press gently to compact the filling.

• Step 3: Cook the stuffed bitter melon soup

Boil 800ml of boiling water with a little salt, when boiling, add the stuffed bitter melon and simmer for about 30 minutes until the bitter melon is soft. Turn off the heat and season to taste, sprinkle with chopped coriander to garnish.

Clam porridge

Preparing ingredients

• 1kg clams
• 100g glutinous rice
• 100g rice
• Green onions, purple onions
• Perilla leaves, scallions
• Spices: Salt, fish sauce, chicken powder

Steps

• Step 1: Prepare ingredients

Soak the clams in rice washing water for about half a day to clean the sand, then rinse thoroughly. Boil the clams until they open their mouths, then drain, remove the clams from the shells.

• Step 2: Clean the clams

Cut the clams along the digestive tract, remove the dirt inside, and wash thoroughly.

• Step 3: Briefly sauté the clams with a little purple onion and salt to bring out the aroma.
• Step 4: Cook the porridge

Add both types of rice to a pan and sauté until slightly golden and fragrant. Then, bring the clam boiling water to a boil, add the sautéed rice, and cook until soft, season with suitable spices and turn off the heat. Ladle the porridge into bowls, add clams, fried onions, various herbs, and scallions on top, and enjoy.

Pork loin stir-fry with vegetables

Preparing ingredients

• 100g pork loin
• ½ white radish
• ½ winter melon
• ½ onion
• ½ carrot
• 1 tomato
• Garlic, chili, purple onion, scallions
• Spices: Chicken powder, salt, sugar, fish sauce, pepper, cooking oil

Steps

• Step 1: Prepare ingredients

Clean the pork loin, cut into bite-sized pieces, then marinate with 1 teaspoon chicken powder + 1/2 teaspoon pepper.

Peel and wash the carrot, winter melon, then slice them thinly, peel and wash the white radish, then cut them into rectangular pieces, peel and wash the onion, then slice them into quarters; rinse the tomato, then cut them into quarters.

Finely chop garlic, purple onion, and cut chili and scallions into small pieces.

• Step 2: Stir-fry the pork and vegetables

Heat a little cooking oil, sauté the purple onion until fragrant, then add the marinated pork and stir-fry until browned.

Next, add the radish and sauté for about 1 minute. Then add the winter melon and stir-fry for about 1 minute, then add the onion, carrot, and tomato. Season with ½ teaspoon chicken powder, 1 teaspoon fish sauce, and ½ teaspoon sugar, stir well to let the ingredients cook through and absorb the seasoning.

When the vegetables are tender, add the previously stir-fried pork, stir-fry for about 1 minute over medium heat. Finally, add scallions and chili to garnish, then turn off the heat and transfer the dish to a plate.

Tofu and mushroom soup

Preparing ingredients

• 300g tofu
• 150g shiitake mushrooms
• 100g lettuce
• 50g cherry tomatoes
• 50g cucumber
• 1 carrot
• 1 purple onion
• 2 cloves garlic
• Coriander, basil,...
• Spices: Salt, pepper, soy sauce, olive oil

Steps

• Step 1: Prepare ingredients

Peel and wash the carrot, cucumber, and slice them thinly. Wash the lettuce and herbs thoroughly, drain, and then chop them coarsely. Peel and wash the onion, cut into thin slices.

Slice tofu into thin pieces and marinate with a little salt, then let it sit for about 15 minutes, rinse and drain.

Wash shiitake mushrooms, then cut them into thin slices. Peel and finely chop the garlic.

• Step 2: Stir-fry tofu and mushrooms

Heat a little cooking oil in a pan, sauté garlic until fragrant, then add tofu slices and stir-fry until golden brown. Finally, add shiitake mushrooms and continue to stir-fry until they are cooked. Turn off the heat and set aside.

• Step 3: Mix the soup

Mix lettuce, carrots, cucumber, tomatoes, and onions in a bowl, add the stir-fried tofu and mushrooms. Season with 1 tablespoon soy sauce, 1 tablespoon olive oil, 1 teaspoon sugar, and 1/2 teaspoon pepper, toss well to combine.

Transfer the soup to a plate, sprinkle with chopped coriander and basil on top, and enjoy.

Sugar-free noodles with red pumpkin and salmon

Ingredients preparation

• Salmon: 300g
• Eco Straws rice noodles: 150g
• Red pumpkin: 150g
• Shallots, garlic, spring onions, coriander
• Seasonings: olive oil, pepper, salt, seasoning powder

Steps

• Step 1: Prepare the ingredients

Peel and wash the red pumpkin, then cut it into small pieces. Clean and cut the salmon into bite-sized squares.

Peel and finely chop the shallots and garlic.

• Step 2: Boil the Eco Straws rice noodles in water for about 10-15 minutes until cooked. Remove and drain.
• Step 3: Sauté the shallots and garlic with olive oil until fragrant. Add the red pumpkin and ½ teaspoon of salt, stir until firm, then transfer to a pot. Add 1 liter of water and bring to a boil. Once boiling, reduce the heat, add the salmon and cook for about 4 minutes.

Add the pre-cooked rice noodles and cook for another 2 minutes. Adjust the seasoning to taste, add the spring onions and coriander, then turn off the heat.

Braised duck meat with lotus seeds

Ingredients preparation

• Duck meat: 500g
• Lotus seeds: 60g
• Shiitake mushrooms: 100g
• Fresh coconut water: 500ml
• Chopped garlic: 10g
• White wine: 100ml
• Ginger: 1 piece
• Seasonings: soup powder, fish sauce, sugar substitute, pepper

Steps

• Step 1: Prepare the duck meat

Marinate the duck with ginger and white wine to remove any odor, then slice the duck into bite-sized pieces and marinate with 1 teaspoon of soup powder, 1 teaspoon of fish sauce, ½ teaspoon of pepper, and 1 teaspoon of sugar substitute.

Clean the lotus seeds.

Wash and cut the shiitake mushrooms into small pieces.

• Step 2: Sauté the garlic and add the marinated duck meat, stir-fry until firm.
• Step 3: Add 500ml of fresh coconut water and lotus seeds, simmer over low heat for about 40 minutes.

Then add the shiitake mushrooms and simmer for another 10 minutes. Adjust the seasoning to taste and turn off the heat.

In the top 30+ diabetic-friendly dishes, the following dishes cannot be overlooked:

• Snails stuffed in banana flowers
• Carrot porridge
• Chive soup with shrimp
• Stir-fried broccoli with mushrooms
• Pork cooked with corn silk
• Stir-fried pork with celery
• Fried shrimp rolls
• Seaweed soup
• Bitter gourd soup with minced meat
• Sour soup with salmon and bamboo shoots
• Salad with kale
• Bell peppers stir-fried with squid
• Stir-fried green beans with beef
• Broccoli soup
• Salad with vegetables and yogurt dressing
• Baked anchovies
• Boiled corn
• Boiled eggs
• Brown rice cake
• Almond cake
• Greek yogurt
• Butter
• Strawberries

Note for diabetics to maintain stable health

In addition to the dietary considerations, people with diabetes should also pay attention to rest and exercise to improve their health. Furthermore, maintaining an optimistic attitude and enjoying life can contribute to a healthier lifestyle every day.

Eco Straws rice noodles help maintain stable blood sugar levels

Eco Straws rice noodles are produced using modern technology, reducing 100% of sugar compared to regular rice noodles while still maintaining a chewy texture and natural delicious flavor.

Eco Straws rice noodles are very suitable for people with hypertension, diabetes, pre-diabetes, those who want to lose weight, or simply for those who want to add a delicious yet healthy food to their daily diet.

The product has achieved ISO 22000 - 2018, FDA, LFGB, HALAL standards. Choose Eco Straws rice noodles for delicious, nutritious meals that are good for your health!