low carb for diabetics
Not sure what to make for dinner? Let us help! Check out our delicious free diabetes-friendly recipes to get ideas for dinner that are tasty, healthy and good for people with diabetes (and all those without diabetes!)
You’ll find recipes for:
- Spinach and Leek Pie
- Grilled Boerie, Cauli Mash and Relish
- Korean Beef Lettuce Wraps
- Baba Ganoush with Tortilla Crisps
- Guilt-free Baked Chicken
- Hearty Beef and Bean Soup
- Delicious Chicken Barley Salad
All with nutritional information to ensure you know the carbohydrate count, protein and fibre in each dish.
Looking for a specific diabetes recipe? Let us know!
And don’t forget to check out our free diabetes cookbook, which you can read online or download and print out.
Here’s to healthy, delicious, diabetes-friendly meals!
Ask the dietician: Keri Strachan
We recently published an article called The basic diabetic pantry, which focuses on a dietary pattern rich in wholegrains / high fibre grains and starches, fruits, vegetables, legumes and nuts; moderate in alcohol consumption; and lower in refined grains, red/processed meats and sugar-sweetened beverages.
Some of our readers asked if we could provide the low carb alternative to the diabetic pantry, so here it is!
Low carb pantry guidelines
When you start a low carb lifestyle, you’ll be struck by how you no longer visit certain parts of the supermarket, only the areas of fresh produce, and limited packaged items. When buying real food there is no need for a label, but there are some that are still worth checking: this will help you to identify which brands are better than others to suit your needs.
Buy basic food ingredients and cook from scratch and you are unlikely to be fooled into hidden carbs sneaking in. Here’s a basic list of what to eat:
- Meat (beef, pork, lamb)
- Fish (especially omega-3 rich such as sardines, pilchards, salmon, fresh tuna, salmon, trout)
- Free-range eggs
Vegetables and fruit
- Low carb veggies, excluding butternut, all potatoes, peas and corn
- Low carb nutrient dense fruit such as berries
- Full-cream milk
- Full or double-cream plain yoghurt (but in limited amount due to natural carb content)
Nuts and seeds
- Macadamia nuts
- Sunflower seeds
- Pumpkin seeds
- Sesame seeds
- Olive oil (not for cooking)
- Macadamia nut oil
- Coconut oil and cream
- Lard (no vegetable oils)
- Canned tomatoes
- Tomato paste
- Almond flour and coconut flour (but avoid replica foods too often, they are not as low carb as you think)
- Stevia, erythritol (but try to avoid sweetness)
- Coconut flakes/ desiccated coconut
- Pure herbs and spices e.g. paprika, turmeric, cayenne pepper, cumin, rosemary, basil, thyme, parsley
- Mayonnaise made from non-vegetable oil e.g. macadamia, avocado
- Fresh herbs (rocket, basil, origanum)
Remember a few tips:
- Do not snack!
- Get enough fat to replace your carbs, and ensure that you last between meals without snacking
- Avoid over-eating protein
- Bulk meals with boldly colourful vegetables, herbs and spices
- Drink mostly water, limit milk through hot drinks