Traditional summer sides are loaded with ingredients we’re typically looking to limit in our diet. They can also be a challenge for those living with diabetes. Yet, a summer meal would be incomplete without them. Thankfully, there are creative ways to make the seasonal sides you love with less saturated fat and sodium. We can also make them more diabetic friendly, with simple swaps that lower carbohydrates and lessen added sugar.
Better for Your Heart
Typical summer meals include burgers, cheese, and other foods likely to be higher in saturated fat (a type of fat we’re trying to limit or avoid). And creamy sides like coleslaw and potato salad are often also high in this unhealthy fat. Try making them with vegetable-based oils and vinegar instead—your heart-healthy side will be lighter than traditional versions. This ingredient makeover (and proper portions) also makes your side more diabetic friendly. For example, try this recipe for Zesty Dill Potato Salad. It has less carbohydrates than traditional potato salad and offers protein and fiber for better blood sugar control. And consider unique recipes like Ginger Sesame Coleslaw or Asian Slaw that bring new flavors to your plate.
Veggies Please
It’s easy for summer sides to be high in carbohydrates. However, if you look beyond grains and starches, you’ll see that summer sides are the perfect opportunity to round out your plate with colorful vegetables. Go for a seasonal salad, grilled vegetables, or a bright and simple side. Not only do vegetables offer antioxidants and essential micronutrients, they’re also fiber-rich and slow digesting. This makes them perfect for rounding out a diabetic-friendly meal. Try grain-free Jicama Tabbouleh, tasty Zoodles with Pesto, or this delicious recipe for Cucumber and Black-Eyed Pea Salad.
Protein Power
Replace the usual ingredients with protein-rich substitutions. Try whole grain, bean-based, or protein-enhanced noodles for pasta salad. Or choose brown rice, bulgur wheat, or buckwheat in place of refined pasta or rice for protein-rich salads. You can also boost the protein in dips and other creamy concoctions with plain, non-fat Greek yogurt. Two of my favorite go-to Guiding Stars earning recipes are Corn and Tomato Quinoa Salad and Grilled Eggplant. They’re made with slight twists that add protein to flavor for a satisfying summer side.
No Salt Added
Bean salads and other sides made from canned goods, bottled dressings, and salty seasoning blends may contain more sodium than you realize. And a diet high in sodium can increase the risk of elevated blood pressure. Look for “no salt added” or “unsalted” canned goods, and make seasoning blends from fresh or dried herbs whenever possible. Also, choose ingredients labeled “light in sodium” (sodium lowered by 50%) rather than “reduced sodium” (sodium lowered by 25%). By doing so, your side will be better for your heart and therefore better for you all around. For a versatile, low-sodium side, try this Spicy Corn Salsa that pairs perfectly with simple grilled proteins.