Flatten Your Belly With Food
These recipes are delicious: That’s the first thing you need to know. And we’re not talking “delicious for diabetes-friendly” food—no, these are good without any ifs or ands. The only but is that all 10 of the following recipes are especially formulated to help flatten your belly and fight diabetes. Some are loaded with fruits and veggies, others feature lean proteins or fish, some contain whole grains—and all have an added dash of monounsaturated fatty acids, or MUFAs for short, which help target belly fat, control blood sugar levels, and reduce insulin resistance. Whether you’re craving French toast, pasta salad, or chicken parm these 10 meals will help keep your blood sugar steady, your taste buds happy and your belly nice and slim.
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Strawberry Almond French Toast
It’s the quintessential Sunday morning breakfast—with a twist: Swap standard white for whole grain bread (one study showed that simple step could reduce your risk of type 2 diabetes by up to 20%); and top your toast with strawberries (which research suggests helps regulate blood sugar) and MUFA-rich almonds. See the Strawberry Almond French Toast recipe!
Tortellini Pasta Salad
Yes, you can most definitely still have pasta—just bulk up the dish with nutrient-rich vegetables, like broccoli—it’s packed with cancer-fighting vitamin A and it’s a good source of fiber, which helps slow the rise of blood sugar after you eat. Stir in belly-flattening olives and 2 tablespoons of pesto for extra flavor and more MUFAs. See the Tortellini Pasta Salad recipe!
Guacamole and Chips
You’ve heard people say avocado is full of "good" fat, but do you know how good it is? Research suggests MUFAs (found in avocados and other foods) not only help you lose weight and shrink belly fat, but they specifically reduce visceral belly fat—the dangerous kind found deep in your abdomen and strongly associated with prediabetes and diabetes. That’s good stuff. So enjoy your guac, but skip the store-bought chips (even if they come in a cool shape); instead, slice healthier whole wheat tortillas into wedges and bake until crisp and almost puffy. See the Guacamole and Chips recipe!
Salmon Sandwiches
Salmon is an excellent source of omega-3. Omega-3s help cool chronic inflammation in the body, a major contributor to age-related conditions like insulin resistance and diabetes. Plus, studies show consuming healthy amounts of fish significantly reduces your risk of heart disease. Stick to two servings a week—and choose the kinds with lower levels of toxins, like wild salmon (available in less expensive cans versus pricier fillets), as well as mackerel and herring. See the Salmon Sandwiches recipe!
Chicken Parmesan
Mix finely chopped pine nuts into the bread crumbs before coating the cutlets for an extra boost of MUFAs. A large international study found people with type 2 diabetes who followed a Mediterranean-style diet enriched with MUFAs dropped fasting blood sugar levels by up to 30 points—that’s enough to perhaps reduce doses of diabetes medications, or even eliminate them altogether. Make the bread crumbs whole wheat and you help protect your heart, too. See the Chicken Parmesan recipe!
Greek Eggplant Casserole
The Greeks like beef in their casserole, so don’t skimp—the meat is good for you. Studies show diets high in protein help you better manage blood sugar. (The fiber in eggplants does, too.) Plus, protein contains an amino acid called leucine that helps preserve more muscle when you diet—the more muscle you have, the more calories your body burns all day Just be sure to choose 97% lean ground beef to limit unhealthy saturated fat. See the Greek Eggplant Casserole recipe!
Barbecue Pulled Pork
It’s hearty, full of flavor, and feels totally indulgent, but the nutrition facts prove otherwise: This barbecue pork recipe is just over 400 calories per serving (a good amount for a healthy meal) and packed with satisfying protein, and the healthy fats in the olive oil may help reduce metabolic syndrome, according to a Spanish study of over 1,200 adults. Metabolic syndrome is a cluster of conditions that lead to prediabetes and diabetes, as well asheart disease and stroke. Just be sure to plan ahead for this one—the meat needs to slow-cook for almost 2 hours. See the Barbecue Pulled Pork recipe!
Mexican Stuffed Peppers
Jalapeño peppers and chili powder give this veggie dish some Mexican heat; the cheese gives you calcium to build strong bones and burn more fat; the brown rice gives your body insoluble fiber to help keep blood sugar steady; and the tomatoes provide carotenoids that help protect against cancer. See the Mexican Stuffed Peppers recipe!
Roasted Potatoes with Blue Cheese and Walnuts
They’re the perfect side to a lean piece of broiled flank steak for two reasons. These potatoes are topped with coarsely chopped walnuts—studies show MUFAs help you lose weight, but Mediterranean-style diets that include nuts in particular help you keep the weight off. They’re also topped with blue cheese crumbles—and those are just delicious. See the Roasted Potatoes with Blue Cheese and Walnuts recipe!
Chocolate Almond Macaroons
Not only can you sink your sweet tooth into these cookies without an ounce of guilt, but you’re encouraged to dunk the decadent confections into chocolate sauce before taking a bite. That’s because dark chocolate is packed with antioxidants called flavonols that keep arteries flexible, keep blood pressure low, and—when eaten in small quantities—even improve the way your cells absorb sugar. Just stick to healthy portions—and indulge once a day at most. See the Chocolate Almond Macaroons recipe!
More from Prevention: 14 Fantastically Healthy Foods For Diabetes
