The perfect fall recipes for balancing diet and diabetes.
Fall is officially upon us and with it comes the desire to relax on the couch with a cozy blanket, a comfort film and a warm hearty meal. When we crave comfort food, we usually think of starch-centered dishes that satisfy our taste buds, which aren’t always the best option for managing blood sugar. We can combine nutrition with those comforting flavors by focusing on what components of a meal benefit blood sugar control. Then we put those pieces together to make something like this meal: Roasted Salmon and Mushrooms, paired with Pumpkin Gnocchi and Broccoli Pesto. If that sounds complicated, don’t worry! Knowing what meal components are beneficial for blood sugar control means we can alter recipes to fit time constraints and aid our kitchen confidence.
Fantastic Fiber
Fiber is an essential part of diabetes management due to its slow digestion and benefits for blood sugar stabilization. Sources of fiber include vegetables, whole grains, nuts, seeds, beans and fruits. Fiber sources in this recipe include pumpkin, whole wheat flour, broccoli and walnuts.
Don’t have time to make gnocchi from scratch? Substitute the gnocchi with whole wheat, whole grain or legume-based pasta to maintain those blood sugar benefits from fiber.
Powerful Protein
Protein helps us feel fuller for longer, steady blood sugar levels and maintain muscle mass. Chicken, turkey, fish and plant proteins are great protein sources to incorporate into the diet, as they contain less unhealthy fats. Salmon is our main protein in this recipe and also provides healthy omega-3 fatty acids.
Capable Carbohydrates
Complex carbohydrates take longer to break down into glucose and offer us slow-release energy. These come from sources like grains and starchy vegetables, including pumpkin. Complex carbohydrates don’t give us those rapid blood sugar spikes that simple carbohydrates (sugars) do, since they take longer to digest.
Fabulous Fats
Fats also help to slow digestion and benefit blood sugar control. Healthy sources of fat include olive oil, avocadoes, nuts and nut butters, seeds and fatty fish (like salmon!).
If you don’t have a blender or time to make broccoli pesto, top your pasta with jarred pesto or a small drizzle of olive oil to keep those healthy fats involved. Our walnuts and broccoli don’t have to be taken away; they can be added to the sheet pan with the salmon and mushrooms.
Watch the video and follow along with Grace as she prepares a delicious Salmon and Gnocchi meal!
