This excerpt from The Diabetes Prevention & Management Cookbook shows that you can enjoy food while keeping blood sugar levels in check.
Diabetes, one of the most common non-contagious diseases, is a health crisis around the globe. An estimated 366 million people had diabetes in 2011, and the prevalence of diabetes is projected to get much worse. By 2030, it is estimated that 552 million people will have diabetes.
Before diabetes is diagnosed, many people transition through a “prediabetes” stage, in which blood glucose is elevated but is not high enough to be considered diabetes. Prediabetes is itself a health hazard, as it is linked to heart disease and stroke. And it, too, is a common condition: about 35% of US adults have prediabetes, contributing to 280 million cases around the world.
Despite these gloomy statistics, there is much hope. Research is proving that people with prediabetes can take steps to reduce their risk of diabetes, heart disease and stroke. And those same steps can help people with diabetes to thrive and lead fulfilling lives.
Editor's note: These steps are outlined in Johanna and Barbara's new book, The Diabetes Prevention & Management Cookbook, along with many strategies and recommendations to help you achieve them. The authors show you how to make the right food choices, explain why eating a healthy diet is the best defense against disease and provide you with recipes for delicious meals and snacks. In addition, they offer the latest information on exercise, stress management, medications and more. Everything is presented in a straightforward way to cut through the confusion. Here is one of the delicious recipes you can enjoy.
Chicken Stir-Fry with Rice Noodles & Vegetables
Makes 4 servings
Quick-cooking rice noodles streamline dinner prep, as they need only to be soaked in hot water rather than boiled like traditional pasta. In this delicious stir-fry, chicken and rice noodles get dressed up in a curry, soy and hoisin sauce with lots of fresh vegetables.
Tip: Four ounces of raw chicken yields 3 oz cooked chicken (3 Meat & Alternatives Choices).
5 oz brown rice vermicelli
2 tsp cornstarch
2 tsp curry powder
6 tbsp water, divided
4 tsp reduced-sodium soy sauce
1 tbsp hoisin sauce
1 tbsp balsamic or rice vinegar
1⁄2 tsp Asian chili sauce
4 tsp peanut or canola oil, divided
1 lb boneless skinless chicken breasts (about 2 large), cut into thin strips
3 carrots, cut into 2-inch long matchsticks
2 cloves garlic, minced
1 tbsp minced gingerroot
2 cups snow peas, trimmed and halved
3 green onions, thinly sliced
1⁄3 cup chopped fresh cilantro
1. Place vermicelli in a bowl and cover with hot water; let stand for 3 minutes or until softened. Drain well. Using scissors, cut noodles into 3-inch lengths. Set aside.
2. In a small bowl, stir together cornstarch, curry powder, 4 tbsp of the water, soy sauce, hoisin sauce, vinegar and chili sauce until smooth. Set aside.
3. In a wok or large nonstick skillet, heat half the oil over medium-high heat. Stir-fry chicken for 2 to 3 minutes or until browned on all sides. Transfer to plate.
4. Add the remaining oil to wok. Stir-fry carrots, garlic and ginger for 1 minute. Add the remaining water, cover and steam for 2 minutes or until carrots are tender-crisp.
5. Return chicken and any accumulated juices to wok. Stir in snow peas and soy sauce mixture; bring to a boil. Boil, stirring, until thickened.
6. Add rice noodles and stir-fry for 2 minutes or until piping hot. Stir in green onions and cilantro.
Nutrition info per 1-1⁄2 cups:
Carbohydrate 43 g
Fiber 6 g
Protein 32 g
Fat 7 g
Saturated fat 1 g
Cholesterol 67 mg
Sodium 341 mg
2 Carbohydrate, 3 Meat & Alternatives, 1 Fat
Excerpted from The Diabetes Prevention & Management Cookbook by Johanna Burkhard & Barbara Allan © 2013 www.robertrose.ca Reprinted with publisher permission.