Carbohydrates, or carbs, are important to consider when managing diabetes because they have the biggest impact on blood sugar levels; your body breaks them down into sugars called glucose. There are different types of carbs that may have different effects on health. Overall, it is best to choose the least processed, whole carb options, such as fruit, starchy vegetables, and whole grains. Although these foods will still affect your blood sugar, they also provide the most vitamins, minerals, and fiber, which can be beneficial for overall health.
This blog post features a nutrient-dense mason jar salad recipe from the Diabetes Food Hub made with non-starchy vegetables like tomatoes, bell peppers, cucumbers, onions, and spinach. It also includes fiber- and protein-rich carb sources like beans and quinoa which are plant foods that have no added sugars. Try this easy-prep, grab-and-go lunch to support your journey with diabetes.
Nutrition Facts Behind the Recipe
- Beans are a great plant-based protein source and are packed with fiber.
- Olive oil is rich in heart-healthy fats, making it a great oil to keep in your kitchen to use in dressings, in sauces, and to cook meat and vegetables in.
- Tomatoes, cucumbers, and bell peppers are all non-starchy vegetables. They are packed with healthy vitamins, minerals, fiber, and phytochemicals but are low-calorie and low in carbs.
Author’s Recipe Selection
https://diabetesfoodhub.org/recipes/black-bean-quinoa-mason-jar-salad
Black Bean and Quinoa Mason Jar Salad
Course: LunchDifficulty: Easy4
servings15
minutes15
minutes1
jarIngredients
1 cup quinoa (dry)
1 1/2 cups canned low-sodium black beans (drained and rinsed)
1 1/2 cups cherry tomatoes (halved)
1 whole cucumber (diced)
1 whole orange bell pepper (chopped)
2 cups baby spinach (chopped)
1/4 cup red onion (finely chopped)
1 tbsp cilantro (chopped)
1/4 cup fresh lime juice
1 tbsp olive oil
1 tsp Dijon mustard
1 clove garlic (minced)
1/4 tsp salt
1/8 tsp black pepper
Directions
- Rinse quinoa under cold water. Combine with 2 cups of water in a pot and bring to a boil. Reduce heat, cover, and simmer until water is absorbed, about 15 minutes. Let cool.
- In a small bowl or jar, whisk together the lime juice, olive oil, Dijon mustard, garlic, cilantro, salt, and pepper.
- Assemble salads. In each large mason jar or tall container, in this order, combine:
– 2-3 Tbsp vinaigrette
– Sprinkle of red onion
– 1/2 cup black beans
– 1/2 cup cooked quinoa
– 1/4 cup each of t
Recipe Source:
American Diabetes Association | Diabetes Food Hub
Reference:
American Diabetes Association