Diabetes Prevention Recipes

Worldwide, diabetes is one of the most common chronic diseases. In developed countries, diabetes has reached epidemic proportions. In the United States, it’s the seventh leading cause of death. The number of Americans diagnosed with diabetes tripled between 1980 and 2010, when the number topped 20 million.

In the developing world, cases of diabetes have surged, due mainly to the importation of the Western lifestyle, particularly the combination of physical inactivity and diets high in refined grains and sugar, both of which fuel weight gain and which, in turn, promotes obesity. By 2025, experts anticipate that diabetes will afflict 246 to 380 million people worldwide.

Fortunately, type-2 diabetes, which accounts for 95 percent of diabetes cases, is largely preventable. More on prevention in a minute. The underlying problem in diabetes lies with insulin, a pancreatic hormone whose main function is to move glucose (sugar) from the bloodstream into liver, muscle, and fat cells. Without insulin, blood glucose levels climb, damaging many tissues, and the cells starve.

In type-1 diabetes, the pancreas doesn’t make enough insulin. This condition often appears in childhood. In genetically susceptible individuals, some trigger (perhaps a viral infection) causes antibodies to attack the insulinmaking cells of the pancreas.

In type-2 diabetes, the pancreas makes plenty of insulin, but the liver, muscles, and fat cells become insulin resistant, meaning the cells fail to respond to this hormone. Things that promote insulin resistance include being overweight or obese, chronically stressed, sleep deprived, and physically inactive. Avoiding all of the aforementioned risks helps prevent type-2 diabetes.

If you have a family history of diabetes, preventive strategies are particularly important. A third type of diabetes, gestational diabetes, involves insulin resistance during pregnancy. About 18 percent of pregnant women develop diabetes during pregnancy (gestation). Scientists believe that certain hormones made by the placenta promote insulin resistance.

Gestational diabetes usually resolves after the birth. However, the woman is at risk for developing type-2 diabetes later on. If the pregnant woman’s blood glucose isn’t controlled, the fetus gains too much weight, may experience abnormally low blood glucose, and is later at risk for obesity and type-2 diabetes.

If you have diabetes, you know how important it is to control blood sugar with some combination of lifestyle modifications and medications. Consequences of chronically high blood sugar are accelerated aging of many tissues, arterial disease, heart disease and heart attack, stroke, eye disease (vision-robbing diabetic retinopathy), nerve damage, and poorly healing wounds.

The rest of this section will provide you with tips on reducing your risk for diabetes. If you already have diabetes, first discuss the use of these recipes and lifestyle tips with your doctor.

Recipes to prevent diabetes

Roasted Veggie Explosion
1 to 2 tablespoons (15 to 30 ml) olive oil 1 large onion, quartered 2 carrots, diced 1 red or yellow bell pepper, seeded and sliced into strips 1 bunch asparagus, woody bottoms cut off 2 beets, peeled and quartered 4 garlic cloves, peeled ¼ cup (7 g) crushed fresh rosemary Sea salt (optional)
Preparation and use:
Preheat the oven to 400°F (200°C, or gas mark 6). Spray or brush a baking sheet with olive oil. Drizzle the olive oil over the vegetables in a bowl and toss to coat them. Spread the vegetables and garlic evenly across a baking sheet. Sprinkle with the rosemary and the sea salt to taste, if using. Roast for 15 minutes and then flip the vegetables and roast for another 10 minutes. They should be browned but not overcooked.
Yield: 6 servings
How it works:
Fruits and vegetables contain fiber, which slows absorption of dietary sugars, and many nutrients beneficial to overall health and reducing diabetes risks. The World Health Organization recommends eating at least five portions a day to prevent diabetes. A recent study found that people who ate a greater quantity and variety of fruits and vegetables had a much lower risk of developing type-2 diabetes.

California Cactus Salad
2 medium-size cactus pads (nopales) 1 tablespoon (15 ml) olive oil 3 garlic cloves, minced ½ cup (120 g) canned black beans, rinsed and drained ¼ cup (25 g) chopped scallion ¼ cup (4 g) chopped fresh cilantro 1 tablespoon (15 ml) fresh lime juice 1 teaspoon (4 g) sugar ½ teaspoon ground cumin ¼ teaspoon dried chipotle powder, or about 1 tablespoon (9 g) minced chipotle pepper in adobo 2 medium-size tomatoes, seeded and diced 6 cups (330 g) shredded lettuce 2 tablespoons (19 g) crumbled queso fresco
Preparation and use:
Carefully trim off the eyes from each cactus pad with a vegetable peeler or knife and remove any spines from the green skin; rinse the fruit thoroughly. Cut the cactus pads into thin strips. Heat the oil in a large nonstick skillet over medium-high heat. Add the cactus and garlic and sauté for 7 to 8 minutes or until the cactus is tender. Combine the cactus mixture with the remaining ingredients, except the lettuce and cheese. Arrange one-quarter of the lettuce on each of four plates and top each with one-quarter of the cactus mixture and one-quarter of the cheese.
Yield: 4 servings
How it works:
Prickly pear cactus has both fiber and pectin. Some studies show that the fruit can help lower blood glucose by lowering the absorption of sugar in the stomach and intestines. Some researchers also think it lowers cholesterol levels and kills viruses. One study showed that the species Opuntia streptacantha, specifically its broiled—not raw—stems, helped decrease blood glucose levels in patients with type-2 diabetes. Note: You can find nopales at Hispanic food markets, if not at your own supermarket.

Artichokes with Pepper Dip
2 garlic cloves, divided 1 cup (230 g) plain Greek yogurt 2 tablespoons (12 g) chopped fresh mint ¼ teaspoon ground cumin ¹∕8 teaspoon cayenne pepper Dash of olive oil 2 artichokes
Preparation and use:
Mince one garlic clove. In a bowl, mix the yogurt, minced garlic, mint, cumin, cayenne, and olive oil. Refrigerate for at least 1 hour. While the dip is chilling, snip the sharp tips of the artichoke petals and trim the stem to about 1-inch (2.5 cm) long. Fill a large pot with about two fingers of water and drop in the other garlic clove. Place the artichokes in a steamer basket. Bring the water to a boil and steam the artichokes until you can pierce the bottom of the stems with a fork and the leaves easily pull away, about 30 minutes. Serve the artichokes warm with the cool dip.
Yield: 2 servings
How it works:
Artichoke petals and hearts are rich in fiber. Also, artichoke is related to milk thistle. Milk thistle extracts improve fast blood glucose, cholesterol levels, triglycerides, and other indicators of risk in people with type-2 diabetes. Regular consumption of cayenne and chiles may also help regulate insulin levels after a meal.

Fabulous Fenugreek Stir-Fry
This easy, crunchy side dish is a great addition to almost any meal. 1 large sweet onion, diced 2 celery stalks, diced 1 red or yellow bell pepper, seeded and diced 1 teaspoon (4.5 g) whole fenugreek seeds 1 tablespoon (15 ml) canola oil pRepaRation and Use: Combine all the ingredients in a bowl, ensuring everything is coated with the oil. Transfer to a large skillet and sauté over medium heat until the onion is transparent, 8 to 10 minutes.
Yield: 2 servings
How it works:
Fenugreek (Trigonella foenum-graecum), a plant cultivated in India, North Africa, and the Mediterranean, contains soluble fiber and beneficial components. Preliminary studies show that the powdered, defatted seeds lower glucose, cholesterol, and triglyceride levels. Fenugreek seems to benefit people with both types of diabetes. In one study, type-2 diabetics who added fenugreek to their regimen were able to reduce their medications by 20 percent. Study dosages have ranged from 2.5 milligrams of encapsulated seed powder taken twice a day to 25 to 100 grams of ground seeds divided into two doses and mixed into such foods as bread.

When simple Doesn’t Work
If you have any concerns about your health, make an appointment to see your doctor as soon as possible. Simple tests can determine whether you have diabetes. A number of medications can improve insulin function. In type-1 diabetes, and in more severe type- 2 diabetes, insulin injections are necessary. Also, American ginseng (panax quinquefolius) and Asian ginseng (panax ginseng) extracts have been shown to reduce blood glucose. To avoid hypoglycemia (abnormally low blood sugar), diabetics taking medications need to consult with their physician before taking ginseng.

When to call the Doctor 
• You have a family history of diabetes. During the office visit, your health practitioner will screen for diabetes and advise you on how often to return for check-ups.
• You develop symptoms and signs of dia - betes: fatigue, increased thirst, increased urination, dry mouth, recurrent bladder infections, unexpected weight loss (despite adequate food intake), or blurred vision.
• You are concerned about your diabetes risk. For instance, if you have developed an apple shape, you have gained abdominal fat, a risk factor for diabetes and heart disease.