“I refuse to eat in the manner of a rabbit!” When I advise people with diabetes to eat more leafy greens and vegetables, they respond like this. Salad, however, is a veritable nutritional bonanza that can help diabetics obtain the nutrients they need and lower their blood sugar.
A boring salad may be interesting! With these six simple salad recipes, we can help you manage your diabetes and develop a love for eating green vegetables.
The American Diabetes Association reports that more than 29.1 million Americans had a diabetes diagnosis as of 2012. This represents more than 9.3% of all Americans. The way we choose to eat is the sole reason these figures are startlingly rising.
Our diets are far too heavy on processed foods, fat, cholesterol, and sodium. Access your cabinet. Remove a packaged food box. Flip it over and take a look at the contents. Are there any items you are unable to read or comprehend? Really, should you be eating it?
The Best Is Fresh
Consider your shopping location. Every fresh, unprocessed item in your neighborhood grocery store may be found if you go around the outside of the building. All the best ingredients for healthful, fresh foods are available here.
For those who have diabetes, a bare salad would be ideal as the unhealthy parts are the dressings and toppings. Even so, you can maintain a pleasing taste and health benefits by selecting the correct ingredients.
Six of the best-tasting, diabetes-friendly salads that are very simple to prepare were selected by our knowledgeable taste panel. The family can actually eat them with you, because they are that amazing! We’ve also included recipes for vegetarians and those watching their gluten intake. Let’s examine this.
Read Also: Diabetes and Rye Bread
1. Lemon Flaxseed Dressing with Salmon-Topped Spinach Salad
Top on the list of good and healthful fish is salmon. This tasty fish is packed with Omega-3 fatty acids and healthy fats, so you can’t go wrong with eating it a couple times a week. The delectable centerpiece of this salad is salmon served over a bed of spinach dressed with a lemon-flaxseed dressing. A hit whatever time of day or night!
| Components | Dressing |
|---|---|
| 12 oz. Salmon, Grilled | 1 c. Water |
| 3 c. Spinach, Fresh | 1 c. Lemon Juice |
| 1 c. Cucumbers, Sliced | 3 Garlic Cloves, Crushed |
| ½ c. Red Onion, Sliced | 2 Tbsp. Oregano |
| 4 Tbsp. Flax Seeds | |
| ⅓ Tsp. Black Pepper | |
| Stevia to taste |
Guidelines
Bake or grill the salmon until it’s done, at 350 degrees. Spinach should be cleaned and drained. Combine spinach, red onion, and cucumbers in a big bowl. Combine the dressing ingredients in a medium-sized bowl. Arrange salad verde verde on plates, then place salmon on top. Pour dressing over. Serves: 4
Nutritional Information per Serving: 239 calories, 102 mg of sodium, 6 g of carbs, 1 g of fiber, 20 g of protein, and 15 g of fat (3 g of saturated fat).
Exchanges for Diabetes: 1 Fat, 1.5 Lean Meat, 1.5 Veggies, and 1 Carb
2. Easy Taco Salad
Similar to tacos, but much lighter and less caloric, is taco salad. This salad will provide you with two of your daily servings of vegetables, a pleasant crunch, and an additional protein boost to help maintain stable blood sugar.
| Components | |
|---|---|
| 1 lb. Ground Beef, Cooked and Drained | 1 Taco Seasoning, Packet |
| 1 c. Thomato, Diced | 1 c. Cheddar Cheese, Shredded |
| 1 c. Carrots, Grated | 1 Bag Tortilla Chips, Crushed |
| 1 Red Onion, Sliced | 6 C. Lettuce, Shredded |
| 2 c. Salsa or low-fat Salad Dressing |
Guidelines
Ground beef should be browned and drained. Add taco seasoning in accordance with the package’s instructions. Toss the salad with the carrots, tomato, cheese, and onion in a large bowl. After the ground beef has cooled, stir in the crushed tortilla chips. Add salsa or your preferred low-fat salad dressing on top. Serves four to six.
Nutritional Information per Serving: 45 g carbs, 8 g fiber, 21 g protein, 330 calories, 580 mg sodium, and 7 g fat (1.5 g saturated fat).
Diabetic Exchanges: 1 lean meat, 1.5 vegetables, 3 carbohydrates, and 2 starches
3. Arugula salad with steak and a lemon vinaigrette dressing
Without a question, in order to avoid blood sugar rises, patients with diabetes need to balance their protein and carbohydrate intake. The mere thought of obtaining that protein from a thinly sliced steak makes your mouth swim. The whole family will enjoy some fresh tossed arugula with steak and a lemon vinaigrette on top!
| Components | Dressing |
|---|---|
| 1 lb. London Broil, thinly sliced | ¼c. Lemon Juice |
| 6 c. Arugula Lettuce | 2 Tbsp. Olive Oil |
| ⅓ c. Red Onion, sliced | 1 Tbsp. Honey Mustard |
| 1 Green Bell Pepper, Sliced | 1 Tsp. Lemon Zest |
| ¼ Tsp. Salt and Pepper | |
| ½c. Parmesan Cheese, Grated |
Dressing
Combine bell pepper, onion, and arugula. Arrange a portion of salad onto every plate. Top each salad with a couple slices of meat. Combine the ingredients for the dressing in a medium-sized bowl. Pour over the salad. Serves four to six.
15 g fat (4 g saturated fat), 357 cal, 376 mg sodium, 31 g carbs, 5 g fiber, and 29 g protein are included in the nutrition facts per serving.
Diabetic Exchanges: 1 Carb, 3.5 Vegetables, 2 Lean Meat, 0.5 Fat
4. Spring Greens with Barbecued Chicken
Trying to think of something to do with last night’s leftover barbecue chicken. To create a delicious supper, combine it with spring greens and a mild vinaigrette.
| Components |
| 2 Barbecue Chicken Breasts, sliced |
| 2 c. Spring Greens |
| ¼ Red Onion, sliced |
Guidelines
Place greens on a platter after tossing with onion. Add some BBQ chicken on top. Drizzle with a little vinaigrette or your preferred dressing. Serves two.
Nutritional Information per Serving: 210 calories, 360 mg of sodium, 4.5 g fat (1.2 g saturated fat), 22 g carbs, 4 g fiber, and 21 g protein.
One lean meat, one vegetable, one starch, and half of a fat
5. Chickpea Salad with Farro
Vegetarians who have diabetes must seek out wholesome protein sources. Farro is a high-protein, high-fiber grain that may liven up a salad. The flavor is quite nutty without being too overbearing in food. For a tasty salad with a “Mediterranean” flair, use chickpeas and garnish with tahini dressing.
| Components | Dressing |
|---|---|
| 3 c. Farro Grain, Cooked/cooled | ½ c. Tahini |
| 2 Roma Tomatoes, chopped | ½ c. Water |
| 1 Cucumber, Sliced thin | ¼ C. Lemon Juice, Fresh |
| ¼ Parsley Bunch | 2 Garlic Cloves, Crushed |
| 4 C. Spring Greens | ½ Tsp. Cumin |
| 1 Can Chick Peas | ¼ Tsp. Cayenne Pepper |
| ½ Tsp. Salt |
Guidelines
Combine the cucumber, tomatoes, parsley, spring greens, and chickpeas in a big bowl. Combine dressing ingredients in a medium-sized basin, pour over salad, and toss once more. Spoon salad onto plates, then sprinkle Farro grain on top. If desired, chickpeas can also be let to marinade in the dressing overnight. Serves three to four people.
Nutritional information per serving: 241 calories, 177 mg of sodium, 39 g of carbs, 5.8 g of fiber, and 9.1 g of protein.
Diabetic Exchanges: 1 vegetable, 2 carbohydrates, and 1 lean meat
6. Black bean and quinoa salad
Another gluten-free grain with a high protein content is quinoa. Black beans enhance the protein and fiber content of this delicious and nutritious salad. Add some fiery southwestern flair with jalapeño chiles and a mild, refreshing lime dressing.
| Components | Dressing |
|---|---|
| 1 ½ C. Quinoa | 5 Tbsp. Lime Juice |
| 1 ½ C. Black Beans, cooked | 1 Tsp Salt |
| 1 ½ C. Corn | 1 ¼ Tsp. Cumin |
| 1 ½ Tbsp. Red-Wine Vinegar | ⅓ C. Olive Oil |
| ¾ C. Bell Pepper, Chopped fine | |
| 2 Jalapeno Peppers |
Guidelines
Well rinse and drain the quinoa. Simmer for ten minutes in salted water. Avoid overcooking. Use a fork to fluff and drain. Ten more minutes of steaming should be allowed after placing a strainer over the saucepan of boiling water. Add salt and pepper, then toss the black beans with the red wine vinegar. Remove from heat and transfer quinoa to a large bowl.
Add the bell pepper, peppers, corn, and bean combination. Combine all of the dressing ingredients in a different bowl. Pour over the salad and toss. Put in the fridge for half an hour or more. Before serving, bring to room temperature. Serves two to three.
6 g fat (1 g saturated fat), 170 calories, 190 mg sodium, 26 g carbs, 4 g fiber, and 5 g protein are included in the nutrition facts per serving.
Diabetic Exchanges: 1 fat, 2 carbohydrates, and 2 stars
Notice: Nothing on this page should be taken as medical advice or used in place of the counsel provided by your diabetes care team. Before choosing your diet or course of therapy, consult your physician and/or a diabetic educator.
With any luck, these recipes will help you learn how to prepare a delicious and nutritious salad. We hope you enjoyed these recipes and that they will help you become healthier.
DiabetesCouncils Article | Reviewed by Dr. Christine Traxler MD on June 03, 2020
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