Key Meal Planning Tips when Managing Diabetes
As we approach winter solstice, we offer you a hearty and nutritious meal: White Turkey Chili! It is not only healthy, but also perfect for those chilly winter evenings.
With only 343 calories per serving, 23 grams of protein and 14 grams of fiber, this bowl of chili will leave you feeling full and satisfied while also helping keep your blood sugar from spiking and crashing. So what makes this chili so great for people who are actively managing their diabetes?
- A focus on fiber.
Fiber is essential for diabetes management as it slows digestion and helps stabilize blood sugar. Incorporate high-fiber vegetables, legumes and whole grains like brown rice or quinoa. Aim for at least 25 grams of fiber per day—more is better! - Balanced carbohydrates.
Complex carbs like sweet potatoes, whole-grain bread, oats and—yes—beans offer slow-release energy. Avoid refined sugars and simple carbs, as they cause rapid spikes in blood sugar.
- Lean proteins.
Proteins like chicken, turkey, tofu and fish help maintain satiety and steady blood sugar levels. They can also make meals more satisfying, reducing cravings and snacking between meals.
- Healthy fats.
Fats help slow digestion, which can benefit blood sugar control. Focus on healthy fats, like those from avocados, olive oil, nuts and seeds.
Want to know more on how White Turkey Chili can benefit your health? Check out these recent SEARHC Wellness & Wisdom blog posts:
Why Beans are the Real Super Food – SouthEast Alaska Regional Health Consortium – SEARHC
Why Do We Need to Eat a Colorful Diet? – SouthEast Alaska Regional Health Consortium – SEARHC.
Recipe:
White Turkey Chili
A white-hot take on traditional chili, perfect for using leftover turkey after a Thanksgiving feast! Tip: Make your own turkey broth by taking the bones and skin of the turkey, covering with 6-8 cups of water and letting it simmer in a slow cooker for 8-10 hours.
Total Servings: 10 Total Time: 45 minutes
Ingredients:
- 1 tablespoon olive oil
- 1 yellow bell pepper (or any bell pepper), chopped
- 1 medium onion, chopped
- 2 cloves garlic, minced (jarred minced garlic works too)
- 2 cups leftover turkey (can substitute 1 pound ground turkey, browned)
- 4 cups low-sodium turkey/chicken broth
- 2 16-ounce jars low-sodium salsa verde
- 4 cans low-sodium cannellini beans (or any white beans), drained and rinsed
- ½ tsp black pepper
- 1 tablespoon cumin
- 2 tablespoon lime juice
- 1 sliced avocado (optional)
Instructions:
- Heat olive oil in dutch oven over medium heat.
- Sautee vegetables in olive oil for 4-5 minutes.
- Add broth, salsa verde, meat and beans and stir until combined. Add spices and lime juice.
- Turn down heat on stove and let simmer for ~20 minutes, stirring occasionally to prevent beans from sticking to the bottom.
- Ladle into bowl and garnish with avocado slices, if desired.
Nutrition Information
343 calories, 23 grams protein, 33 grams carbohydrate (24 grams net carbohydrate), 14 grams fat (3 grams saturated fat), 9 grams fiber, 553 mg sodium
Simple Strategies for Balanced Meal Planning
This chili is ideal for batch cooking and can be stored in the fridge for up to four days or frozen for up to three months. Prepping meals like white turkey chili not only saves time but also helps you maintain consistency in portion sizes and nutrient intake, which are crucial for diabetes management.
Meal planning doesn’t have to be complicated. By focusing on nutrient-dense foods, planning meals in advance and incorporating delicious recipes like white turkey chili, you can enjoy satisfying meals that support your blood sugar control and overall wellness.
