Healthy diets for diabetics should include three servings a day of whole grains. Because whole grains contain bran and germ, they contain healthy fats, protein, antioxidants, B vitamins and lots of fiber to keep you feeling full longer. A Tufts University study found that people who consumed three servings per day of whole grains had a 30% lower risk of developing a condition that leads to diabetes and heart disease.
So, if you’re diabetic or per-diabetic, don’t ditch the grains as a way to lose weight. Instead, concentrate on eating a balanced diet and adding fiber to your diet with whole grains and fruits and vegetables. A Louisiana State study showed that “the single greatest predictor of obesity in middle-aged women was a lack of fiber in their diets.”
Try this chicken pasta salad recipe with chicken and sun-dried tomatoes. Don’t be turned off if you’ve tried whole wheat pastas in the past and been dissatisfied with the taste. There are a lot of new and tasty whole wheat and whole-grain pastas on the market.
Chicken Pasta Salad with Chicken and Sun-Dried Tomatoes
· 4 cups whole-wheat pasta, cooked and cooled or whole-grain blend pasta
· 2 cups roasted chicken breast, shredded, no skin, cooled
· 1/4 cup sweet onion, finely chopped or green onions
· 1 1/2 cups sugar snap peas, cut in half
· 1/4 cup light mayonnaise
· 1/4 cup fat-free sour cream
· 1 tablespoon low-fat milk, or fat free half-and-half
· 2 tablespoons sun-dried tomatoes, chopped, drained, use the type bottled in olive oil
· black pepper, to taste
1. Add cooked pasta, chicken, onions, and sugar snap peas to large serving bowl and toss to mix.
2. Add light mayonnaise, fat-free sour cream, low-fat milk or fat-free half-and-half, and chopped sun dried tomatoes to a small bowl or 2-cup measure and stir with fork to blend well into a dressing. Drizzle over the pasta mixture and toss to blend everything.
3. Serve immediately, or cover and keep in refrigerator until ready to serve.
Nutrition (recipe makes 4 servings, information is per serving)
Protein: 25 g
Carbohydrates: 13 g
Dietary fiber: 3.5 g
Fat: 8 g
Click here for this diabetic diet recipe.