Chicken is high in nutrients and protein and low in calories, making it ideal for people with diabetes who are trying to maintain a moderate weight and feel full longer.
Many people with diabetes aim to eat healthier by eating foods that are high in protein. This makes chicken an ideal diet for diabetes, as it is rich in protein.
Chicken also has other health benefits and contains minerals and nutrients that promote healthy muscles, bones and immunity.
Read on for the health benefits of chicken, tasty chicken recipes, and other tips for people living with diabetes.
Chicken is rich in protein, which performs many critical functions in the body. Protein is vital for the structure and proper functioning of the body’s organs and tissues.
Research shows that a diet rich in protein
- lose weight
- increase the feeling of satiety
- maintain lean body mass
build and repairbody tissue help promotemuscle growth in combination with resistance training
- improve bone health
Chicken also contains the mineral selenium, which is
- immune function
- thyroid health
Chicken also contains vitamins B6 and B12 and niacin,
Doctors currently base recommendations for protein intake on individual assessment, a person’s age, and the presence of other health problems, such as:
- the degree of glycemic control
- kidney disease
- overweight and obesity
The National Kidney Foundation recommends
Read on for delicious chicken recipes for people living with diabetes:
This chicken noodle recipe is low in calories, fat, and sugar. It’s a great quick lunch or dinner dish for adults and kids, and one person can modify it to suit their preferences.
- 300g dried egg noodles
- 1 low-salt chicken bouillon cube, dissolved in 500 milliliters (ml) of water
- 6 teaspoons (tsp) low-salt dark soy sauce
- 100g (1/2 cup) frozen peas
- 3/4 cup (150 g) sweet corn
- 1 cup (200 g) cooked, shredded chicken
- 2 teaspoons of cornmeal
- Cook the noodles according to package directions, drain and reserve.
- In a saucepan over medium heat, add the chicken, sweet corn, peas, soy sauce, and broth. Bring to a simmer and cook for 2 minutes.
- Mix the cornmeal with 4 teaspoons of cold water in a small cup and add it to the pan. Stir for 1 minute until liquid thickens slightly.
- Add the noodles to the skillet and stir to reheat.
Additional tips include adding favorite vegetables such as mushrooms, red bell peppers, bok choy, and spices to taste. A person can use rice noodles for a gluten-free dish.
Roasted chicken is low in salt, sugar and saturated. It’s a hearty, crowd-pleasing dinner and can be paired with favorite sides like roasted vegetables, salsa, and potatoes.
- 1 whole chicken
- 1 lemon, cut in half
- a handful of fresh herbs, such as rosemary and thyme
- freshly ground black pepper
- 1 1/4 cups (300 ml) boiling water
- Preheat oven to 350°F (180°C).
- Place chicken on rack over roasting pan. Squeeze lemon juices over chicken and place lemon skins inside cavity of chicken.
- Sprinkle some of the herbs over the chicken and fill the cavity with the remaining herbs; season with black pepper.
- Pour the water into the roasting pan, then place it in the oven and cook for 45 minutes per kilogram of chicken, plus 20 minutes, topping up the water as needed.
- Remove from oven, cover with foil and let rest for 15 minutes.
- Remove the skin, carve and serve with garnishes.
Cooking tips include piercing the thigh and breast to check if it is raw or cooked. The juices should run clear. Pour the cooking juices into a jar and let stand. The fat will float to the top and can be skimmed off by one person before using the juices to make sauce.
Baked Parmesan Chicken
This recipe is low in calories, carbohydrates and sugars. It pairs well with salad, and one person can cook it in an oven or deep fryer.
- 1 egg
- 1 tablespoon (tablespoon) of water
- 2 teaspoons olive oil
- 1/3 cup whole wheat panko breadcrumbs
- 1/3 cup grated Parmesan cheese
- 2 tablespoons chopped fresh parsley
- 1/2 teaspoon dried oregano
- 1/4 teaspoon black pepper
- 1 pound boneless skinless chicken breasts, cut into 4 portions and pounded 1/4-inch thick
- Preheat oven to 400°F. Lightly spray a 13 × 9 × 2-inch baking dish with cooking spray.
- Beat the egg, oil and water in a deep plate. In a separate shallow dish, stir together remaining ingredients except chicken. Arrange the plates in a row.
- Dip chicken in egg mixture, turning to coat. Then dip chicken in crumb mixture, cover and shake off excess. Gently press the coating mixture so it adheres to the chicken.
- Arrange chicken in a single layer in a baking dish and spray lightly with cooking spray.
- Bake for 15 to 18 minutes until top is golden brown and center is no longer pink.
To cook with air fryer
Prepare the chicken as before. Spray fryer basket with cooking spray and place chicken inside. Set temperature to 375°F and fry for 7 minutes. Flip chicken over and spray lightly with cooking spray. Air fry for another 7 to 10 minutes, or until cooked through.
chicken and vegetable soup
This soup is perfect for a hearty lunch or dinner. It is low in calories, carbohydrates, sugars and fats.
- 1 tablespoon olive oil
- 1 pound boneless skinless chicken breasts
- 2 carrots, chopped
- 3 stalks of chopped celery
- 1 cup diced white mushrooms
- 32 ounces low-sodium, fat-free chicken broth
- 1/4 teaspoon dried oregano
- 1/4 teaspoon dried thyme
- Add the oil to a large pot or dutch oven and heat over medium-high heat. Add the chicken and brown for 4 minutes on each side. Remove chicken from skillet and set aside.
- Add celery, carrots, and mushrooms to pot and sauté over medium-high heat for 5 minutes.
- Add the remaining ingredients and add the chicken back to the pot. Bring to a boil, reduce heat and simmer for 45 minutes.
- Remove the chicken, shred it, and add it back to the pot.
Sautéed chicken with snow peas and bell pepper
This recipe is low in calories, fat, and sugar and contains lots of healthy vegetables.
- 1/2 cup low-sodium chicken broth
- 2 tablespoons of rice vinegar
- 1 1/2 tablespoons low-sodium soy sauce
- 1 teaspoon grated fresh ginger
- 2 cloves of minced garlic
- 1/4 teaspoon black pepper
- nonstick spray oil
- 2 cups fresh or frozen snow peas
- 1/3 cup chopped green onions
- 2 multi-colored bell peppers, chopped
- 2 teaspoons canola or corn oil
- 1 pound boneless skinless chicken breasts, cut into small pieces
- 2 teaspoons cornstarch
- 1/4 cup of water
- Whisk together broth, vinegar, soy sauce, garlic, ginger, and pepper.
- Lightly spray a large skillet with cooking spray. Cook bell peppers, peas, and green onions over medium-high heat 4 to 5 minutes, stirring occasionally, until crisp-tender. Transfer them to a plate once done.
- In skillet, heat oil and shake to coat bottom. Cook chicken 4 to 5 minutes, or until no longer pink in center, stirring.
- Return the vegetable mixture to the skillet and add the broth mixture. Bring to a boil over medium-high heat. Boil for 1 minute, stirring occasionally.
- Add water to cornstarch in a small bowl and stir to dissolve. Stir in chicken mixture. Cook for 45 seconds to 1 minute, stirring occasionally.
people with diabetes
A person with diabetes can follow the following methods:
- Eat high-protein, low-carbohydrate meals to help control hunger and appetite, and eat fewer carbohydrates, such as pasta and bread, to reduce the amount of insulin they need.
- Drinking fewer sugary drinks and more water can help prevent blood sugar spikes and cut calories efficiently.
- Choose carbohydrates low in sugar and high in fiber. For example, beans and sweet potatoes are good options, while potato chips and sugary drinks can cause problems with blood sugar levels.
- Keep track of foods that can negatively affect blood sugar.
Chicken is high in protein and low in carbohydrates, which helps a person feel fuller and more satisfied without having to eat foods that can cause blood sugar swings.
Chicken also contains healthy nutrients, vitamins and minerals, such as selenium and vitamin B.
The ingredient is versatile and can be part of a light or hearty meal. A person can prepare chicken in various ways, with various combinations of ingredients, to allow for many preferences.