In particular, stir-fried dishes, if prepared properly, are a suitable choice thanks to their ease of cooking, low saturated fat and high vitamin content.
Stir-fried broccoli with garlic
Broccoli is rich in sulforaphane, a substance that has been shown to help increase insulin sensitivity. Nutrition & Diabetes magazine recorded that people supplemented with sulforaphane have more stable blood sugar levels.
Prof. Cerve juice, especially broccoli, has clear benefits for blood sugar control when used regularly, says John Sievenpiper (University of Toronto, Canada). A simple stir-fry with garlic and a little vegetable oil helps retain all the nutrients, suitable for lunch or dinner.
Bitter melon stir-fried with eggs
Bitter melon contains charantin and polypeptide-P, two active ingredients that have been studied to have insulin-like effects. A report from the Journal of Ethnopharmacology shows that bitter melon can help reduce blood glucose in patients with type 2 diabetes.
Bitted squash is a potential food for a diet that supports blood sugar control, but should be taken in moderation, says American nutritionist Cynthia Sass. The stir-fried bitter melon dish helps the bitter taste to be softer and adds a good dipping sauce.
Sauteed chicken mushrooms
Mushrooms are low in calories and rich in beta-glucan soluble fiber, which helps slow down the absorption of sugar. Chicken provides leanness, helping to feel full for a long time without increasing blood sugar after eating. Research by the US Institute of Nutrition & Food (AND) shows that combining healthy fiber and protein in stir-fried meals helps improve the blood sugar response after meals. Just stir-fry the mushrooms with thinly sliced chicken, add the onions to enhance the flavor.
Experts recommend that when preparing stir-fries for people with diabetes, you should limit oil, avoid using sugar or sauce with a lot of starch, and combine the portion with whole grains and exercise regularly. These are quick, compact, healthy dishes, suitable for maintaining stable blood sugar every day.
