Category: Diabetes Management

For our first full year of the Diabetes Food Hub, we saw a number of cooking and recipe trends that ended up on this list. First, we had no idea just how popular breakfast recipes would be. Second, a lot of people have Instant Pots and air fryers and are looking for appliance-friendly recipes. And finally, there’s a neverending demand for the basics—healthy and diabetes-friendly versions of classic recipes. Fortunately, Diabetes Food Hub had plenty of each.

So without further ado, here are the Top 20 Recipes of 2019.

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Did we mention that breakfast was a popular category? This low-carb breakfast made with turkey sausage and turkey bacon comes from our friends at the Mr. Food Test Kitchen, and it was our most “liked” recipe of 2019. Freeze the individual cups after they’re prepared for a grab-and-go breakfast that can be reheated at home or in the office!

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Air Fryer Buttermilk Fried Chicken

Is it possible to make fried chicken diabetes-friendly? Absolutely! Especially if you have an air fryer. This small appliance “fries” food with hot circulating air, drastically cutting the fat and calories from traditional deep frying. This recipe creates juicy, flavorful fried chicken by marinating the chicken in buttermilk, then coating it in a cornflake crust. 

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Smoothies are a popular category on Diabetes Food Hub, and it’s easy to see why. As a meal-replacement, a snack, or a quick and easy breakfast, smoothies can be very versatile. That said, they can also be an easy way to consume added sugars, so try not to add sweeteners beyond fruit. Get creative and mix up the types of fruits in this smoothie to keep things fresh.

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Diabetes-friendly pancakes seemed like an impossible quest until the authors of The Diabetes Cookbook gave us this recipe. Finely chopped oats can make an easy, whole-grain alternative to flour in many recipes, including these pancakes. Skip the maple syrup, and try our recipe for Blueberry Sauce for a low-sugar topping!

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These brownies are made with a surprising ingredient that gives them a nutrition kick and fiber boost that you won’t find in regular brownies. Perfect for those managing Celiac or a gluten intolerance, these brownies really shine with a fruit topping, such as raspberries or blackberries.
 

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Instead of ordering takeout, make a healthier version of this classic Thai soup at home in your Instant Pot! This vegan soup is loaded with vegetables and gets it’s rich creaminess from coconut milk. Best of all, the Instant Pot speeds up the cooking time, so it’s ready in less than 30 minutes, but tastes like it’s been cooking all day!

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If you are tired of the same boring sandwich for lunch, try this restaurant-style wrap, featured in The Diabetes Cookbook. This is perfect if you find yourself with leftover chicken breast. If not, use cooked rotisserie chicken from your grocery store to save yourself a little time.
 

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A recipe doesn’t have to be complicated to be delicious. This chicken dish was a Diabetes Food Hub favorite in 2019, perhaps because it is perfect for a busy weeknight dinner. Just remember to marinade the chicken the night before for extra flavor.
 

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Need a healthy snack for your holiday road trip? This popular recipe is a simple treat—and much better for you than any processed snack that you get at a gas station. It will satisfy your sweet tooth while also packing in a lot of fiber.

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Here’s another diabetes-friendly version of a classic recipe—this time the comfort food favorite, beef stroganoff. Using whole grain egg noodles ups the fiber content, and the fat-free sour cream cuts calories. Looking to save yourself some prep time? Buy presliced mushrooms to cut down on time at the cutting board.

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Healthy eating can be done on a budget and this dinner proves it! Chicken thighs are less expensive than chicken breasts, and have a more savory flavor that’s perfect for braising. This makes a tasty, low-carb, budget-friendly meal.
 

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Does it get any more classic than meatloaf? Diabetes Food Hub visitors loved this herb-filled take on a family favorite in 2019. By using oatmeal in place of breadcrumbs you get more fiber than in the traditional version.

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Fluffy eggs and spicy chiles folded into a tortilla with rich melted cheese makes breakfast a pleasure! You can use a variety of cheeses such as asadero, Monterey jack, and white cheddar. Looking for even more Tex-Mex flavor? Make a chorizo quesadilla by swapping out the bacon for 4 oz cooked beef or pork chorizo.

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This recipe comes from Robyn Webb’s bestselling Diabetes Comfort Food Cookbook. According to Webb, the secret to makeing this recipe diabetes-friendly is using butter-flavored spray and phyllo dough to slash the saturated fat and calories found in a typical pie crust topping (without sacrificing any flavor)!

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Making dessert for the holidays or another special occasion? This satisfying 2019 user-favorite dessert can be prepared ahead of time and refrigerated. Just before serving, portion it out and top with the whipped topping. The results are beautiful, delicious, and guaranteed to impress.
 

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A popular request in 2019? More recipes that used herbs and spices to boost flavors without adding salt, fat, carbs, and calories. The star of this meal is the low-sodium herb blend that you can make in large batches and use to meat, fish, and even vegetables. Low-sodium eating does not have to be bland and boring. This recipe proves it.

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The research is in—numerous studies agree that the Mediterranean diet is one of the healthiest eating patterns in the world. This recipe can be made in a flash, and it combines all the bright flavors of Greece. Diabetes Food Hub visitors couldn’t get enough!
 

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One-pot dishes are always popular—easy to make and a breeze to clean up—and this Veggie Chili recipe proved the trend wasn’t fading anytime soon. The beans and veggies in this dish make it a great source of fiber with 10 grams per cup. The recipe makes 8 servings, so you’ll have plenty leftover for lunch!
 

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While this is technically a breakfast recipe (did we mention breakfast recipes are popular?), it can easily be served any time of day. The savory blend of roasted tomatoes and perfecty broiled eggs is delicious, but the real story is how easy and inexpensive it is to prepare. If you can get your hands on fresh heirloom tomatoes, this recipe really shines.

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Seafood is a true superfood: it’s packed with healthy fats, high in protein, and the foundation of healthy eating patterns like the Mediterranean diet. Out of the hundreds of seafood recipes on Diabetes Food Hub, this one stood out as our most popular of 2019. With just a few ingredients, you can have a beautiful, heart healthy meal on the table in about 15 minutes.

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Who doesn’t love tacos? Closing out our top 20 list is a Tex-Mex classic. Break out your slow cooker or Instant Pot, prep in the morning, and come home to tender braised taco meat when you walk through the door in the evening. Flank steak is a leaner cut of red meat, which makes it very heart healthy and great for a diabetes meal plan.

More to Come…

We’ve been amazed at the response to our Diabetes Food Hub and have been thrilled to see the audience for the site grow leaps and bounds over the past year. In 2020, we’ll be making the site even better by adding hundreds of new recipes and adding even more interactive meal planning and shopping features. We hope you’ll stop back by to see all that we have in store. In the meantime, thank you for making Diabetes Food Hub the number one diabetes food and cooking website on the web!

Be Ready and Plan for Challenges

“This season is full of special events, from office potlucks, to baking cookies with the kids, to formal dinners in fancy restaurants. Take inventory of all of your upcoming obligations and holiday events, and what challenges might come up at each one.

Decide in advance which of these events is worthy of indulging (I know that I’d rather treat myself at certain events than others) and think of ways to manage some of the challenges you anticipate. Being prepared for challenging situations will make it easier to stay on track.”

–Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, author of Prediabetes: A Complete Guide. Find her on the web at jillweisenberger.com

Eat Breakfast!

“It may be tempting to skip your morning meal in order to plan for a festive meal later in the day. However, skipping breakfast can leave you feeling over-hungry at meal time, which leads to over-eating. This may more than make up for the calories you skipped in the morning. And, more importantly, skipping meals can lead to extreme highs and lows in your blood sugar, including a blood sugar spike after that festive meal.

To prevent cravings and overeating later in the day, start your day with something light, like this Herbed Soft Scrambled Eggs on Toast.”

–Jackie Newgent, RDN, CDN, author of the forthcoming The Clean & Simple Diabetes Cookbook. Find her on the web at jackienewgent.com 

Be Physically Active

“With all the food being served during the holidays, many people forget to move around. Start a new tradition that involves physical activity away from the food. For example, before Thanksgiving many towns hold a “turkey trot”—a race or long walk that usually takes place on Thursday morning.

You can get the whole family and even the neighbors involved in activities like a friendly game of touch football, soccer, or Frisbee. It can also be as simple as a family walk around the neighborhood.”

–Toby Amidor, MS, RD, CDN, FAND, author of the forthcoming The Create-Your-Plate Diabetes Cookbook. Find her on the web at tobyamidornutrition.com 

Gather Information

“Managing diabetes is a constant learning process, and there is plenty you can learn over the holidays! Tracking information will help you understand how your body responds to different factors. Food journals, exercise logs, blood glucose records, and medication monitoring are all important aspects of managing diabetes. Gathering this information will give both you and your healthcare providers the tools needed to adapt and adjust your diabetes care plan to achieve success.”

–Lori Zanini, RD, CDE, creator of www.ForTheLoveOfDiabetes.com 

Don’t Beat Yourself Up

“The holidays are a hard time for anyone to stick to healthy habits, and it can be especially challenging if you’re learning to manage a new diabetes diagnosis. Some days will be better than others—the important thing is to not beat yourself up for going off your meal plan one day. You can always get back on track the day after the holiday gathering. And don’t forget to give yourself credit for what you’re doing well!”

–Shelby Kinnaird, creator of www.diabeticfoodie.com

Take Something Healthy to Share

“If you are concerned that the food at a holiday gathering won’t fit your meal plan, then consider bringing a healthier dish to share that suits your preferences and needs. That way you’ll know there’s at least one item you can enjoy without worry. And chances are your host will welcome an addition to the party spread.

You can browse Diabetes Food Hub to find diabetes-friendly recipes for appetizers, snacks, and entertaining.”

–Tami Ross, RD, LD, CDE, MLDE, author of What Do I Eat Now? Find her on the web at www.tamirossrd.com 

Be a Picky Eater

“The typical holiday feast is usually pretty abundant in carb-rich choices, which can leave you with too much on your plate. Pick and choose only what you really love, or what is special this time of year. For example, the Thanksgiving table can include a lot of high-carb choices—mashed potatoes, sweet potatoes, stuffing, corn, rolls, pie. Let yourself indulge in the foods that are most special, and skip the rest.”

–Katie Morford, MS, RD, creator of www.momskitchenhandbook.com 

Drink Responsibly

“The holidays are a time to be together with friends and family, and that will usually involve alcohol. While a moderate amount of alcohol (1–2 drinks per day) is perfectly fine for people with diabetes, be careful of overindulging and be aware of safety concerns while drinking with diabetes. For example, drinking can increase your risk of hypoglycemia.

Alcoholic drinks can also add a lot of calories and carbs to your meal. Choose drinks that are naturally lower in calories and don’t have added sugars. For example, a glass of wine only has only 4 grams of carbohydrate and about 120 calories, while a regular margarita can have up to 30 grams of carbs and around 230 calories!

–Marina Chaparro, MPH, RD, CDE, founder of nutrichicos.com 

Enlist Support

“Identify at least one person that you can rely on for support and accountability throughout the holiday season. It can be a healthcare provider, spouse, family member, coworker, friend…anyone you trust. Share with them in advance how they can support you, check in on you, and help you meet your goals throughout your first holiday season living with diabetes.”

–Lori Zanini, RD, CDE, creator of www.ForTheLoveOfDiabetes.com 

Follow the Plate Method

“Finding the right balance can be tricky when faced with a large holiday spread, but use your (9-inch) plate to help guide your portions. First, fill half your plate with non-starchy vegetables like spinach, carrots, brussels sprouts, broccoli, etc. Now you have another half to customize. Fill one quarter of your plate with lean protein and leave the last quarter of your plate for carb foods, such as corn, breads, mashed potatoes, fruit, or dessert. This is an easy way to build a balanced plate without spending time counting carbs or having to pass up your favorite foods.”

–Shamera Robinson, MPH, RDE, CDE, Associate Director of Nutrition, American Diabetes Association

Our Relationship with Food

Food is important when it comes to keeping blood sugar in range, but managing diabetes is not just about glycemic control—we also need to juggle lifestyles, health goals, and mental health.

There are so many factors that influence our food choices, and you cannot see those factors by just glancing at a plate. Food is an important part of our lives, and it can have so many meanings to different people. It can mean health, love, sense of community, or pleasure, but for others, especially people with diabetes, it might cause feelings of anxiety and fear. 

Changing the way you eat is a major lifestyle change, and major lifestyle changes always take time.

While you are on this journey, unsolicited advice from strangers and even loved ones can feel more like judgment and might cause you to question yourself or feel guilty about your own choices.

Changing the way you eat is a major lifestyle change, and major lifestyle changes always take time. There are a lot of things to juggle when managing diabetes, so be patient with yourself and with others.

Unintended Consequences

Food shaming often happens when someone’s own preferences and opinions don’t line up with others’. Judgmental comments like “you shouldn’t eat that” may be a projection of their own frustrations or a reflection of their misconceptions about diabetes.

As clinicians who work with children, teens, and young adults with diabetes and obesity, we know that talking about food can be very difficult. We also know that negative comments, pictures, and memes on social media can have a harmful impact on someone’s emotional well-being, especially people with diabetes. 

No one should be shamed about their food choices.

No one should be shamed about their food choices. Shame leads to negative feelings about food, which can lead to anxiety, depression, and even disordered eating. And these conditions can cause more damage to physical health than poor diet.

Rethink the Role of Food and Your Health

Instead of thinking of food as “good” or “bad,” or judging people (or yourself) by the way you eat, picture food and eating as being neutral and adopt a non-judgmental way of thinking. The food you put on your plate, is just food that will provide energy and nutrients to fuel your body. 

Unlearning what we have been exposed to takes time but being aware of those negative thoughts is a start. 

Instead of thinking of food as “good” or “bad,” picture food and eating as being neutral.

Remind yourself that there is no one right way to eat with diabetes— it has to be tailored to your own unique needs— like your budget, taste preferences/favorite foods, cultural norms, cooking skill, time, etc. And you don’t have to feel guilty about enjoying a treat every now and then.

Break the cycle and be nice to yourself and to others. Instead of criticizing people, ask them how they feel about the changes they’ve made and have them decide how they feel about it. If appropriate, provide encouragement.

If you are concerned about a loved one, privately ask how they are doing, and don’t offer advice unless they ask for it. Ask if there is anything you can do to support them, and/or seek information about healthy food choices and incorporate this in your own life as a form of support for your loved one. 

If you feel this is a big issue in your own life, don’t be afraid to seek out help—talk to your primary doctor or with a therapist. If you don’t have a therapist ask for a referral from your doctor. To find a mental health provider with knowledge about diabetes, check this directory.

Bottom Line

Food is meant to be nourishment for our bodies and to be enjoyed; find a balance that works for your health, be confident in your choices, and be accepting of other people’s choices. 

If you find yourself wanting to criticize someone else’s food choices or appearance, don’t! This is generally not helpful and can have a negative emotional impact. 

A neutral and non-judgmental way of thinking is best when talking about food and diabetes; there are no “good” and “bad” foods. The key is to balance what you eat to get the nutrients you need. 

If you receive a negative comment from a stranger on social media or in person, remember that person doesn’t know you and how you take care of yourself. Don’t beat yourself up and continue to focus on ways to be the healthiest version of yourself.