Economical and Healthy Recipes to Control Blood Glucose

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Hello, everyone! Today, we are going to share economical and healthy recipes to control blood sugar without weighing on your pocket.

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We know that healthy eating is essential for the well-being of people with diabetes, so we want to show you that it is possible to eat well without spending a lot.

That's why we consulted our partner nutritionist to bring you valuable information and easy, accessible recipes for you to make at home and control this disease that often deprives you of many things.

The importance of nutrition for controlling diabetes

Scientific studies show that diet is one of the pillars of diabetes treatment.

Furthermore, a balanced diet, with a low glycemic index and rich in fiber, can help control blood sugar levels, prevent complications and improve quality of life.

However, research shows that access to healthy, affordable foods is a challenge for many people with diabetes, especially those with lower purchasing power.

Therefore, it is essential to know nutritious and economical options to keep blood sugar levels under control.

Economical and healthy recipes to control blood sugar levels

Vegetable Soup with Shredded Chicken:

Ingredients:

  • 1 cooked and shredded chicken breast
  • 2 medium potatoes, chopped
  • 2 medium carrots, chopped
  • 1 chopped chayote
  • 1 chopped zucchini
  • 1 chopped onion
  • 2 cloves of minced garlic
  • 1 liter of water
  • Salt, black pepper and parsley to taste

Preparation:

  1. In a large pan, sauté the onion and garlic in olive oil.
  2. Add the chopped vegetables and sauté for a few minutes.
  3. Add the water and shredded chicken.
  4. Season with salt and black pepper.
  5. Cook until vegetables are tender.
  6. Then, finish with chopped parsley.

Benefits:

  • Rich in fiber, which helps control blood sugar levels.
  • Source of lean proteins, which promote satiety.
  • Low fat.

Spinach Omelette with Minas Cheese:

Ingredients:

  • 2 eggs
  • 1 cup chopped spinach
  • 2 tablespoons of chopped Minas cheese
  • 1 tablespoon extra virgin olive oil
  • Salt and black pepper to taste

Preparation:

  1. In a bowl, beat the eggs with a fork.
  2. Then, add the chopped spinach and Minas cheese.
  3. Season with salt and black pepper.
  4. In a non-stick frying pan, heat the olive oil.
  5. Pour in the egg mixture and cook over low heat until golden brown.
  6. Flip the omelette over and cook on the other side. When it is golden brown, it is ready.

Benefits:

  • Rich in proteins, which help control blood sugar levels.
  • Source of iron and vitamins.
  • In addition, it has a low carbohydrate content.

Hibiscus and Lemon Soda:

Ingredients:

  • 1 liter of water
  • 2 tablespoons dried hibiscus
  • 1 lemon juice
  • Sweetener to taste (optional)

Preparation:

  1. In a saucepan, boil the water with the hibiscus for about 5 minutes.
  2. Strain the tea and let it cool.
  3. Add lemon juice and sweetener if desired.
  4. Serve chilled.

Benefits:

  • Hibiscus can help reduce blood pressure and control blood sugar levels.
  • Lemon is rich in vitamin C and antioxidants.
  • Refreshing and moisturizing.

Extra tips for controlling blood sugar levels

  • Plan your meals in advance to avoid unnecessary expenses.
  • Buy seasonal fruits, vegetables and greens, as they tend to be cheaper.
  • Freeze individual portions of food to avoid waste. Plus, you'll save a lot.
  • Cook at home whenever possible.
  • Finally, avoid processed and ultra-processed foods, which tend to be expensive and not very nutritious.

Conclusion

Remember, healthy eating doesn’t have to be expensive. But it can be challenging.

However, with planning and creativity, it is possible to prepare delicious and nutritious meals to control diabetes without compromising your budget.

Anyway, now that you know how to control your blood sugar, I'll stop here.

You may be interested in: Nutrition Manual for People with Diabetes

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