This healthy breakfast bowl, based on a traditional Mexican dish called avena, is a tasty, aromatic start to your day. All photos by Jessica VanRoo.
Chances are someone you know has diabetes and must limit their diet to control high blood sugar levels, which can lead to life-threatening heart, kidney and liver conditions.
More than 38 million Americans are believed to have diabetes and about one in five people don’t realize they have it. Dietary changes are essential to help manage the disease.
But that doesn’t mean mouthwatering foods are off the table.
This month, we focus on diabetes-friendly dishes with a Latin flare. One recipe comes from the UCI Health Latino Diabetes Initiative, created to address the toll diabetes takes on Orange County’s Latino community, which is disproportionately affected by the disease.
Soy ceviche is a favorite recipe among participants in the initiative’s diabetes classes at the UCI Health Family Health Center ― Anaheim. The others come from the kitchen of Chef Jessica VanRoo, executive chef of the Susan Samueli Integrative Health Institute, part of UCI Health.
Soy ceviche
Ceviche, a staple in Latin American cuisine, originated in Peru almost 2,000 years ago. Served as an appetizer, the traditional version is made with raw fish or shrimp that is marinated in lime or lemon juice. The acidity of the juice cures the fish and breaks down the proteins, allowing it to absorb the flavors of the marinade.
This recipe substitutes textured vegetable protein (TVP) for the seafood. TVP is a plant-based meat substitute made from defatted soy flour.
Multiple studies indicate that plant-based diets are an effective tool to prevent type 2 diabetes. This way of eating emphasizes legumes, whole grains, vegetables, fruits and nuts. Another study found that replacing just 1% of animal proteins with plant-based proteins was associated with an 18% decreased risk of developing type 2 diabetes.
"Soy ceviche is one of our class favorites because the flavor is so authentic that it transports you back to your favorite Mexican seafood spot," says Wendy Diaz, RN, BSN, CDCE, who teaches the cooking classes at the Anaheim center.
“It’s always fun to watch patients take their first bite, see their eyes widen with delight and nod their heads. I love it!”
The fresh tomatoes in this recipe have a low glycemic index, meaning they release their sugar content slowly into the bloodstream and are unlikely to trigger a blood sugar spike. They also help lower blood pressure because of their high levels of potassium and are the richest source of lycopene, an antioxidant that helps fight inflammation and cell damage.
The cucumbers also help reduce blood sugar levels and lower the risk of hypoglycemia if the levels drop very low. Cucumbers are low in calories and rich in vitamins C and K, magnesium, potassium and manganese.
Limes, the key ingredient used to cure the protein in this dish, have a low glycemic index and they also kick up vitamin C levels another notch which may help improve immune function, reduce heart disease risk factors and lower the risk for certain cancers.
This energizing appetizer is a great start for any Latin-themed dinner!
Poblano pork with black beans and quinoa
This hearty pork stew is a healthy variation of the classic Mexican chile verde con cerdo (green chili with pork).
Poblanos are a mildly spicy chili pepper originating from Mexico. They are heart-shaped with a deep green hue, an earthy, rich flavor and a slight sweetness. They are perfect for roasting or stuffing.
Like all peppers, poblanos are loaded with a powerful antioxidant called capsaicin that is tremendously effective in lowering blood glucose levels, a vital element in controlling diabetes.
Studies show that it also may help prevent diabetes and heart disease, boost your immunity, reduce chronic inflammation and even provide pain relief.
Poblanos also are a rich source of both soluble and insoluble fiber.
Insoluble fiber is important because it keeps things moving along in the bowel while also increasing insulin sensitivity. Soluble fiber dissolves in water, forming a gel-like substance that slows digestion, which helps reduce blood cholesterol and control blood sugar — important for people with type 2 diabetes.
The sweet potatoes in this stew are beneficial because their high levels of fiber and magnesium aid in reducing insulin resistance and stabilizing blood sugar.
The black beans and quinoa are rich in protein and fiber, providing a slow, steady release of energy.
Savor this perfect fall stew and all the health benefits it provides!
Creamy blueberry oatmeal bowl with almonds
This breakfast bowl is based on traditional Mexican oatmeal called avena, with a few nutritious upgrades for a diabetic diet. What is the difference between oatmeal and avena? It’s the addition of cinnamon and milk that yields an aromatic and delicious twist.
Oats are an incredibly well-balanced whole grain all by themselves. They are a good source of high-quality protein, essential amino acids and soluble fiber, including beta-glucan, which specifically aids in lowering blood glucose while also increasing the growth of good gut bacteria and improving blood cholesterol levels.
Cinnamon may help lower blood sugar by imitating the effects of insulin in helping to move sugar from the bloodstream into your cells. It also reduces blood sugar spikes that typically occur after eating.
This recipe calls for plant-based milk because of its lower glycemic index and fewer calories. One cup of almond milk has a third the calories of cow’s milk. Lower glycemic index foods also help slow digestion, giving a feeling of fullness and keeping energy levels stable.
A topping of blueberries gives this bountiful bowl a burst of color and flavor, not to mention more fiber and antioxidants to reduce inflammation.
Buen provecho! May you benefit from this meal!
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