Diabetes, including type 1 diabetes, type 2 diabetes, and gestational diabetes, occurs when the body cannot use or make insulin properly, leading to limited or impaired blood sugar uptake.
Making smart food choices can help manage blood sugar levels. Whole grains and non-starchy vegetables are excellent options because they are higher in fiber, which digests more slowly and is less likely to cause a spike in blood sugar.
Quinoa is an example of a whole grain that is rich in fiber and protein. The recipe below from the Diabetes Food Hub features this nutritious grain!
Nutrition Facts Behind the Recipe
- Quinoa is a whole grain and a good plant-based protein, packed with iron, magnesium, potassium, and antioxidants.
- Iron: an important transporter for oxygen in the bloodstream
- Magnesium: a mineral that crucial for nerve function and blood pressure regulation
- Potassium: a mineral that helps regulate blood pressure and ensure proper heart and muscle function
- Antioxidants: natural compounds, such as vitamin C and beta-carotene, that are found in fruits and vegetables, that help protect cells from damage
- Cannellini beans (or white kidney beans) add more plant protein and can be swapped with chickpeas.
- Walnuts give crunch and are a great source of omega-3 fatty acids, healthy fats that are important for brain and eye function and can support heart health when consumed in moderation.
Author’s Recipe Selection
https://diabetesfoodhub.org/recipes/red-pepper-quinoa
Red Pepper Quinoa
Course: Lunch, Dinner, SidesDifficulty: Easy5
servings10
minutes20
minutes2/3
cupIngredients
1/2 cup tricolor quinoa
1/4 cup onion, chopped
1 whole red bell pepper, chopped
2 cups kale
1/3 cup cannellini beans, drained and rinsed
1/3 cup walnuts
2 cloves garlic, minced
1 cup water
1 tablespoon (tbsp) white cooking wine or lemon juice
1 tbsp balsamic vinegar
2 teaspoons (tsp) olive oil
Directions
- Cook quinoa in water according to package instructions, omitting any added salt.
- While the quinoa is cooking, sauté onion, garlic, and red pepper over medium-high heat in olive oil for about 10 minutes. Add kale and beans and continue to sauté until kale is wilted, about 5 more minutes.
- Stir pepper mixture, walnuts, wine (or lemon juice), and balsamic vinegar into the quinoa. Serve warm or cold.
- Add your choice of lean or plant protein (e.g., grilled chicken breast, fish, shrimp, or tofu…etc.) to make it a complete meal.
Recipe Source
American Diabetes Association | Diabetes Food Hub
Reference
Newly Diagnosed with Diabetes | American Diabetes Association