Joe Martino – Diabetes is one of the most rampant diseases of our time, and when you take a look at the average North American diet you begin to see why. According to the American Diabetes Association, in 2012 29.1 million Americans, or 9.3% of the population, had diabetes. [1]
Sadly, diabetes rates are still rising steadily because we are not doing enough to adjust our diets, despite the wealth of nutritional information available to us. A study completed by the CDC & Research Triangle Institute concluded that, if recent trends in diabetes prevalence rates continue linearly over the next 50 years, future changes in the size and demographic characteristics of the U.S. population will lead to dramatic increases in the number of Americans with diagnosed diabetes. [2]
Finding The Right Foods
When you are diabetic, changes in diet are pretty well a must. Finding the right diet for some people can be a bit tricky, as we are often tempted by other foods or run out of creative ways to enjoy healthy meals. The truth is, the average person might look at something like a salad and think that it’s a healthy option for a diabetic given the low sugar content, yet many times we turn around and throw a sugar laden dressing on top of that salad, which entirely compromises our well-intentioned effort.
Below is a short list of salads which can be good for a diabetic diet. If you are adventurous and want to try an interesting fruit which can help treat diabetes, check out bitter melon. Research has shown some very promising things with this plant.
Spinach With Garlic Vinaigrette
Ingredients
- 6 cups baby spinach leaves, or about 6 ounces
- 2 minced garlic cloves
- 1/4 cup sliced red onion
- 1/4 tsp black pepper, ground
- 1/8 tsp salt
- 1 1/2 tbsp extra-virgin olive oil
- 1 tbsp white wine vinegar
- 1/2 tsp Dijon mustard
Preparation
1. Combine all the ingredients, except the red onion and spinach in a large bowl, while stirring well with a whisk.
2. Add the 6 cups spinach and red onion.
3. Toss to coat.
Endive and Cucumbers Salad
Ingredients
- 200 grams of cucumbers
- 90 grams of endives
- 10 grams of black olives
- Olive oil
- Vinegar
- Salt
Directions
1. Prepare the endives. Then peel and cut the cucumbers. Wash afterwards.
2. Combine all ingredients in a bowl.
3. Season with vinegar, salt, and oil to taste
Cucumber Salad
Ingredients
- 1 large English cucumber or 2 medium cucumbers
- 2 tbsp toasted sesame seeds
- 1/2 teaspoon powdered or 1/4 teaspoon liquid stevia
- 1/4 teaspoon salt
- 1/4 cup rice vinegar
Directions
(Makes 4 servings of about 1 cup each)
1. Peel the cucumbers to leave alternating green stripes. Then slice the cucumbers in half lengthwise, while scraping the seeds out using a spoon.
2. Cut into very thin slices by using a food processor or knife. Then put in a double layer of paper towel, while squeezing gently to remove any excess moisture.
3. Mix together the salt, stevia, and vinegar in a medium bowl. Stir to dissolve. Then add the cucumbers and sesame seeds.
4. Toss well to combine and serve immediately.
Sources
- http://www.diabetes.org/diabetes-basics/statistics/
- http://care.diabetesjournals.org/content/24/11/1936.full
SF Source Collective Evolution July 2015