I’ve realized in the past few years that the diet I teach for diabetes often overlaps with a heart healthy diet. There is a strong connection: The American Heart Association says that adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes.
When someone is first diagnosed with type 2 diabetes mellitus, they often think “no sugar!” But that is only one facet. Also on the radar should be to watch total carbs, eat more fiber (more the better), and include lean protein and some healthful fats. This is the same formula for heart disease. At one time we believed that saturated and trans fats were the main villains in heart disease, but we know now that too many refined carbohydrates (white bread, rice, pasta, chips, pretzels) and added sugars can also wreak havoc by raising triglycerides, a type of fat in the blood, that can lead to inflammation of heart arteries.
The recipes below are low in saturated/trans fats and sodium, fiber-rich, and controlled in total carbohydrates.
BROCCOLI CARROT APPLE SALAD WITH HONEY TOASTED WALNUTS
CREAMY PEANUT NOODLES WITH TOFU
FAST AND EASY UDON NOODLE SOUP
MAPLE DIJON TEMPEH WITH ROASTED FALL VEGETABLES
MCDONALD’S-FLAVOR INSPIRED BAKED TOFU
MEDITERRANEAN STYLE COUSCOUS WITH ROASTED VEGGIES AND CASHEW CREAM
PROTEIN-PACKED EASY VEGAN CHILI
RED LENTIL BUTTERNUT SQUASH SOUP WITH TURMERIC
ROASTED SWEET POTATO, BEET & BEAN SPREAD
SUPER EASY VEGAN WEEKNIGHT MEAL
WHY I DON’T USE GLYCEMIC INDEX, OR EVEN GLYCEMIC LOAD