Natural Recipes for People with Diabetes

Diabetes is a condition that affects millions of people all around the world and is most easily characterized by a lack of equilibrium in the amount of blood glucose the body produces. This is why diabetics have to follow a strict diet that is low in sugar and carbohydrates, and we know how hard it can be sometimes. Here we will be sharing some healthy, natural and delicious recipes for people with diabetes.

Vegetable pudding

For this recipe (also great for those looking to lose weight!) you will need the following ingredients:

  • 2 packets of non-flavored gelatin
  • half a cup of cut celery
  • half a cup of grated carrots
  • half a cup of filleted mushrooms
  • half a cup of cherry tomatoes, cut
  • 6 tablespoons of apple cider vinegar
  • 1 tablespoon of chopped parsley
  • salt and pepper

The preparation itself is more than easy, although it does require some anticipation:

Mix the gelatin with water and let it sit for five minutes. Add the vinegar and two cups of boiling water and leave the entire mixture in the fridge for 20 minutes. Next, add the vegetables and salt and pepper to taste. Pour the whole mixture into a custard or bread mold and leave it in the fridge for at least 12 hours. All that remains to be done once you take it out is remove it carefully from the molds and serve to eat cold. This is a wonderful recipe for those hot summer days or to serve as an appetizer.

Tuna and rice bread

This lovely dish is not only delicious but also suitable for diabetics. It is easy to prepare and can be done quickly when you are in a hurry and don’t know what to cook. The ingredients are as follows:

  • 1 can of plain tuna filets
  • half a cup of brown rice
  • half a cup of chopped onions
  • half a cup of chopped celery
  • 1 clove of garlic
  • 1 egg
  • 150 grams of tomato puree
  • 2 egg whites
  • 2 tablespoons of non-fat broth
  • one half teaspoon of chile pepper
  • one quarter cup of chopped parsley
  • 1 teaspoon of thyme or oregano
  • one quarter teaspoon of curry powder
  • salt and pepper

In order to prepare this bread, first mix the tuna with the rice, and then incorporate the celery and garlic. Add the salt and pepper and set aside. In a separate bowl, put the egg and two egg yolks and beat. Add the tomato puree, broth, parsley, and spices, and mix. Pour this mixture into the first and mix until even. Next, pour the entire mixture into a greased pudding mold, cover with aluminum foil, and bake for 50 minutes. Remove the paper and bake 10 minutes more. It should be served hot and topped with tomato sauce as a garnish.

Stuffed zucchinis




Known as “courgette” in the UK, these scrumptious veggies contain only 14 calories per 100 grams, making this a great recipe not only for diabetics but also for those who struggle with their weight. For this recipe you will need:

  • 3 zucchinis
  • 100 grams of fat-free ricotta cheese
  • 1 egg
  • non-fat white cheese
  • cooked ham
  • salt, pepper, and chile
  • optional: 3 tablespoons of bread crumbs

Cut the zucchinis into equal halves and carve out the middles. Chop the middle part up and add the cheese, egg, and ham. Add salt and pepper to taste. Mix well. Fill the empty zucchini halves with the resulting mixture and, if desired, sprinkle bread crumbs and chile on top. Heat a frying pan with a bit of vegetable oil and cook them until golden (you can cover the pan so that they cook more evenly).

Falafel

Chickpeas are a food that is especially popular in Middle Eastern cuisine and also boast a lot of wonderful nutritious properties. Diabetics can eat as much of them as they want without issue. These  snack-like foods are ideal for when hunger strikes between meals or as a delicious, carefree appetizer. The ingredients are as follows:

  • 500 grams of cooked chickpeas
  • 3 green onions or chives
  • 1 clove of garlic, chopped
  • 1 tablespoon of oats
  • 1 egg
  • 2 tablespoons of chopped parsley
  • salt and pepper

Put a half cup of water in a pan and allow the green onions/chives and chopped garlic to cook covered and on medium heat for about 8 minutes. In the meantime, chop the cooked chickpeas in a food processor and add the egg, oats, and parsley. Add the cooked green onions and garlic and the salt and pepper to the mix. Blend until a homogenous mixture is achieved and divide into 12 separate portions. Roll these into balls. Put some vegetable oil in a frying pan and add the chickpea balls. Cook for about 4 minutes or until golden. Each of these falafels contain about 28 grams of carbohydrates and 33 mg of cholesterol.

Tiramisu for diabetics

Tiramisu is a favorite dessert around the world. Unfortunately, many diabetics miss out on it because they think it falls outside of their dietary restrictions. Luckily, however, we’re here today to show you  that this couldn’t be farther from the truth, thanks to this special recipe for diabetics! The ingredients are:

For the cake:

  • 2 eggs
  • 8 egg whites
  • 1 tablespoon of water
  • 5 tablespoons of powdered sugar-free sweetener (such as Stevia)
  • 1 teaspoon of vanilla extract
  • 2 tablespoons of corn starch
  • 100 grams of leavening flower

For the cream:

  • 200 grams of non-fat white cheese
  • 1 tablespoon of fat-free vanilla yogurt
  • 1 teaspoon of flavorless gelatin
  • 2 tablespoons of lemon juice
  • 1 tablespoon of port wine
  • 3 egg whites
  • 4 tablespoons of powdered sugar-free sweetener

Other:

  • 150 mL of coffee
  • cocoa powder for diabetics
  • fresh mint leaves
  • coffee grounds

Although the ingredient list may make this recipe seem intimidating, the preparation itself is fairly uncomplicated. For the cake, beat the egg whites until they form into stiff white peaks and add the eggs, water, and sweetener. Next add the vanilla extract and the flour and corn starch together. Mix well. Pour it into a pan lined with baking paper. Bake in a preheated oven at moderate temperature for 10 minutes. Let cool and remove from the pan.

For the cream, mix the white cheese, the unflavored gelatin (mixed with the lemon juice and heated for 30 seconds in the microwave) and the yogurt. Beat the egg whites until white and add together with the port wine and sweetener. Then, to put the whole thing together, cut the cake into circles, moisten with coffee, and layer them intermittently with layers of cream. Sprinkle with cocoa powder on top and decorate with the coffee grounds and mint leaves. It should be served cold.

Images courtesy of Will Clayton, US Army Africa, Justin Smith, Sharon, Alpha y lil’bear