Delicious salads for type 2 diabetics: cooking recipes

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Among our readers there are many people who suffer from diabetes. The choice of food for them, unfortunately, is limited. In our article, we want to talk about what salads can be prepared for type 2 diabetics. Despite all the restrictions, certain products can be used to make quite appetizing dishes.

Salads are good because they contain vegetables, which are the most beneficial foods for diabetes. They are low in calories and rich in fiber, which dulls the feeling of hunger, lowers sugar levels and slows down the absorption of glucose. There are many varieties of salads for type 2 diabetics. Among them you can find holiday and everyday recipes.

Menu for diabetics

People with diabetes need to be more selective in their choice of food and ingredients. In the insulin-dependent population, it is necessary to constantly keep glucose levels under control so that there are no complications from its overabundance orlack.

The peculiarity of the second type of diabetes is that it is accompanied by obesity. It is imperative to get rid of it in order to normalize the level of sugar. To do this, you need to reduce carbohydrates in the diet as much as possible. But at the same time, it is also impossible to completely exclude them from the diet. Salads for type 2 diabetics can be prepared from meat, fish, fruits, seafood, vegetables, herbs. Dishes can be seasoned with sauces. It is worth remembering that some ingredients are contraindicated because they cause spikes in sugar levels. Such fluctuations require adjustments in insulin doses to avoid glycemic coma and obesity. Therefore, for the preparation of salads for type 2 diabetics, you should choose only the right products.

What products can I use?

The list of vegetables that can be used to make delicious salads for type 2 diabetics is quite extensive. Among the products there are those that contain a lot of vitamins, carbohydrates and fiber. With care, you should choose vegetables containing fast carbohydrates. Such products saturate the body very quickly, but do not bring satiety.

To prepare the right and tasty salads for type 2 diabetics, you can use familiar vegetables, reducing their degree of processing or quantity.

The list of allowed products includes:

1. Celery. The vegetable is recommended for cooking not only salads, but also other dishes. It contains many vitamins and fiber. Celery improves the functioning of the digestive system. It pairs well with soy sauce, unsweetened yogurts and vegetable oil.
2. All types of cabbage (broccoli, cauliflower, white cabbage). It contains a large amount of vitamins: B6, K, C. The vegetable consists of fiber, which slowly turns into energy for the body and gives long-term saturation. But raw white cabbage should be used with caution if there are problems with the gastrointestinal tract.
3. Potatoes. It can also be used by diabetics, but in small quantities, since the tubers contain fast carbohydrates. For salads, you can use a small amount of it, and in a baked form.
4. Carrots are good for diabetics boiled and raw in any quantity.
5. Beets. The vegetable is quite possible to use, despite the high content of sucrose in it. To reduce its quantity, the vegetable must be boiled or baked, and then used for salad.
6. Peppers can be used not only raw, but also baked.
7. Cucumbers and tomatoes are good for diabetics too.

Salad with Jerusalem artichoke and cabbage

Salad recipes for type 2 diabetics are very simple. Especially useful are those that contain a lot of he althy vegetables. This food is low in calories. It contains beneficial substances that improve digestion.

For diabetics, you can offer to prepare a salad with cabbage and Jerusalem artichoke.

Ingredients:

1. Champignons – 70g
2. Cabbage– 320 g.
3. Onion - two heads.
4. Parsley.
5. Dill.
6. Jerusalem artichoke – 240g

Mushrooms pre-boil until tender. Shred the cabbage, adding s alt. Jerusalem artichoke is peeled and rubbed on a grater. Cut the onion into half rings, and the mushrooms into slices. We chop the greens. We mix all the ingredients in a salad bowl and season with vegetable oil or low-fat sour cream.

Salad with apples and nuts

To prepare a he althy vegetable salad for type 2 diabetics, you will need a minimum set of products:

1. Carrot - 120g
2. Lemon juice.
3. Low-fat sour cream – 80g
4. Walnuts - 35 g.
5. S alt.
6. Apple.

Wash and peel the apple, then grind it on a grater. We also grate carrots. The pulp of the apple must be sprinkled with lemon juice, otherwise it will quickly darken. We dry a little walnuts in a pan, finely chop and add to the salad. Mix the products and season with low-fat sour cream.

Cauliflower dish

Cabbage salads for type 2 diabetics are very popular.

Ingredients:

1. Cauliflower - 320g
2. Two eggs.
3. Linseed oil.
4. Green dill.
5. Onion feathers.

Boil the cauliflower until tender. After cooling, we disassemble it into inflorescences. Next, boil the eggs and chop them. We chop the greens. All products are mixed and seasoned with vegetable oil. A simple everyday salad is prepared very quickly and simply.

Spinach salad

A simple salad for type 2 diabetics can be made with spinach.

Ingredients:

1. Spinach - 220g
2. 80 g each of cucumbers and tomatoes.
3. Onion greens.
4. Vegetable oil or sour cream.
5. Two eggs.

Boil hard-boiled eggs and chop them finely. Then mix with chopped onion and spinach. Add sour cream or butter to salad. We also add slices of fresh tomatoes and cucumbers.

Greek salad

Greek salad for diabetics.

Ingredients:

1. Fresh tomatoes - 220g
2. Bulgarian pepper - 240g
3. Garlic - two cloves.
4. Olive oil.
5. Cheese - 230 g.
6. Parsley.

Tomatoes and pepper cut into slices. Grind the garlic with a press. Finely chop the parsley. We mix all the components and add the grated cheese. Dressing the salad with olive oil.

Beef salad

We bring to your attention a recipe for a festive salad for type 2 diabetics. For its preparation, you can use lean meats. By the way, for the preparation of festive dishes, fish, seafood, and poultry are usually used. Dishes based on them enrich the body with useful trace elements and protein. Within reasonable limits, they can be used.

Ingredients:

1. Lean Beef - 40g
2. Tomato juice - 20g
3. Sour cream for dressing.
4. Radishes - 20g.
5. Fresh cucumber - 20g.
6. Onion - 20g.

Beef must be boiled, and after cooling, cut into cubes. Cut cucumbers into slices, and radishes into circles. For the sauce, mix tomato juice and chopped onion. Mix the beef with the sauce and add the dressing.

Holiday salads

New Year's salads for type 2 diabetics look no less beautiful than ordinary ones. And yes, they taste just as good. For special occasions, you can prepare a puff salad of cauliflower and peas.

Ingredients:

1. Beans - 230g
2. Cauliflower – 230g
3. Polka Dots - 190g
4. Two tomatoes.
5. Lettuce.
6. Lemon juice.
7. S alt.
8. Apple.
9. Vegetable oil.

String beans are pre-boiled by s alting the water. We do the same with cauliflower and peas. All vegetables must be cooked separately. Peel the apple, cut into cubes and flavor with lemon juice so that the flesh does not darken. Cut the tomatoes into circles. If desired, you can pre-clean them. Arrange lettuce leaves on a platter. Next, lay out the tomato rings, beans and cabbage inflorescences. We place peas in the center. Top salad can be decorated with apple cubes and chopped herbs. At the end of cooking, the dish is refilled.

Squid salad

Holiday salad for type 2 diabetics can be made with squid and vegetables.

Ingredients:

1. Squid Fillet - 230g
2. Low-fat sour cream.
3. Potato - 70g
4. Green peas - 40 g.
5. Lemon juice.
6. Carrot.
7. Apple.
8. Onion greens.

Squid fillet must first be boiled, then cut into pieces. Boil potatoes and carrots in their skins, after cooling, peel and cut into pieces. We chop the onion. Cut the apple into strips and sprinkle with lemon juice. Mix the ingredients and add the peas. After the dish, season with sour cream.

Salad with nuts and goat cheese

Christmas salad recipes for type 2 diabetics are invariably simple. However, even festive meals should be exceptionally he althy.

Ingredients:

1. Goat cheese - 120g
2. Leaf lettuce.
3. Bow.
4. Walnuts - 120g

For sauce:

1. Fresh orange juice, wine vinegar, olive oil - two tablespoons each.
2. S alt.
3. Black pepper.

Tear lettuce leaves with your hands and add chopped onion. Mix orange juice, vinegar and olive oil in a bowl. Mix the mass and season the salad with it. Top the dish with chopped nuts and chopped cheese.

Avocado and chicken salad

We bring to your attention another New Year's salad recipe for type 2 diabetics. A dish of avocado and chicken will be a great option for a festive table.

Ingredients:

1. Chicken carcass.
2. Apple.
3. Avocado.
4. Cress.
5. Spinach.
6. Fresh cucumber.
7. Lemon juice.
8. Olive oil.
9. Yogurt - four tablespoons.

Chicken can be boiled or baked. After that, it is necessary to remove the skin and separate the meat from the bone. Chicken cut into small pieces.

For cooking, you need to take a young cucumber. Remove the skin from it and cut into cubes. We also clean the apple and avocado, and then cut into slices. Apple pulp must be lightly sprinkled with lemon juice, otherwise it will lose its attractive appearance. And in a salad bowl we mix all the ingredients and season them with yogurt.

In a separate bowl, mix chopped watercress and spinach, which we season with a mixture of oil and lemon juice. We combine both parts of the salad together.

The nuances of cooking

To prepare salads for diabetics, it is very important to use not only the right products, but also the same dressings. If you're using vinegar, it's best to use a low percentage acid. Fruit or lemon vinegar works best.

Lemon juice is a great dressing. Its advantage is that it reliably protects the body from microbes and improves digestion, and also promotes the breakdown of cholesterol, accelerates wound healing and tissue regeneration.

As for vegetable oils, the following foods are recommended for type 2 diabetes:

1. Corn oil. Its value lies in the content of phosphatides and saturated fatty acids, which can replace animal fats.
2. Olive oil is very useful for diabetes. It enhances the sensitivity of the human body to insulin, improves peristalsis, lowers cholesterol, promotes the healing of gastric ulcers, and improves the condition of blood vessels.
3. Sesame oil is no less useful. It normalizes weight, tones, improves the condition of the skin, hair, nails, lowers blood pressure.
4. Flaxseed oil is rich in unsaturated fats that are very important for the body. It contributes to the normalization of weight, improves metabolism, lowers cholesterol. Oil can be safely called a substance for the prevention of atherosclerosis and hypertension. It prevents the formation of blood clots.

Very often, low-fat yogurt and sour cream are used for dressing salads.

Herring under a fur coat for diabetics

No festive table can be imagined without a herring under a fur coat. No matter how banal the dish, many housewives love it. The classic version is based on the use of a large amount of mayonnaise. For type 2 diabetic beetroot salad, only low-fat sour cream or yogurt should be used. All vegetables should not be boiled, but baked. In addition, it is necessary to use lightly s alted herring. It's best to cook it yourself.

Before cooking, carrots, beets and potatoes must be washed and baked in the oven. Next, we cut the herring and prepare the sauce by mixing sour cream, s alt, mustard and pepper to taste. Hard boil eggs.

Onion neededscald in boiling water with the addition of a small amount of vinegar to get rid of bitterness. Now you can start shaping the salad. We collect it in the usual way, not forgetting to lubricate the layers with dietary dressing. The calorie content of the salad is significantly reduced, but even in this form, diabetics should not abuse it.

Fillet with prunes

Chicken fillet is a dietary product. The fat content in it is minimal, but there is a lot of protein. In the process of weight loss in diabetes, it is very important to reduce the level of fat layer and build muscle mass to strengthen the body.

To prepare the salad, you need to boil the fillet until cooked, after removing any fat. After cooling, the meat is cut into cubes or disassembled into fibers. Before use, prunes should be thoroughly washed in running water, and then steamed in boiling water. After twenty minutes, the plums can be cut into slices. Other dried fruits can also be used to prepare the dish. Add fresh cucumber slices to the salad.

It is necessary to fill the dish with homemade sauce made from sour cream, lemon juice and mustard. Finely chopped greens can be used to add aroma and taste.

Slices of fillet are laid out at the bottom of the salad bowl, sauce is poured over it. Next, you need to lay out cucumbers and prunes. Salad can be simply mixed or laid out in layers. You can decorate the dish with chopped nuts.

Fruit salads

If you have diabetes, you can also eat fruit salads. Products for them can be selected according to the season. However, fruit mustbe fresh and free from harmful substances. For cooking, you need to choose foods with the lowest sugar content, so as not to nullify all efforts to normalize glucose in the body. Fruit salads should be dressed with light diet yoghurts or sour cream.

As you can see, the choice of salads for diabetics is quite diverse. If desired, you can cook not only everyday options, but also festive ones. The basis for preparing diet meals should always be only the right products.