Live well with type 2 diabetes and prediabetes. Eat to Beat Diabetes is your guide to the basics of managing diabetes, including numbers, providers, and terms to know. Learn how to stock a pantry with healthy items and how to portion like a pro (no calorie counting necessary!). Enjoy carb-smart tasty recipes for breakfast, lunch, and dinner. Plus, desserts that keep added sugars in check.
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Diabasics
Morning Kick Start • Awaken your breakfast routine. Choose from protein-packed quiche, less-sodium egg sandwiches, or fresh and vibrant breakfast salads to start your day.
Your Plate Your Way • Eating healthier couldn’t be easier when you use the Diabetes Plate Method. Fill a 9-inch plate with each of the following categories: nonstarchy vegetables, starch, and protein (see “Plate It Up,” page 20). Mix and match as you desire to build balanced, delicious meals. Recipes start on page 22.
Chips Away • These crunchy, crispy potato chips hit the spot. An air fryer makes it easy to enjoy healthier versions of the snack staple.
Air-Fryer Dinners • Enjoy a restaurant-worthy meal at home with the help of an air fryer. The countertop appliance crisps and roasts tender meats and hearty vegetables deserving of a spot in your dinner rotation.
Bowled Over • Let the grains reign with these hearty bowls. Nutrient-dense whole grains are souped up with fresh vegetables, roasted proteins, and flavor-packed sauces for wholesome all-in-one meals.
Build Your Care Team • Assemble a diverse team of experts to personalize your care, troubleshoot challenges, and get the support you need. Here’s who can help.
One-Pan Wonders • Busy weeknights call for streamlined recipes. Sheet pans, skillets, and more provide all-in-one ease. Even better? Cleanup is a breeze.
Take Five • Try a minimalist approach while still maxing out flavor. A handful of ingredients is all you need to make these vibrant five-ingredient dishes.
Get Together • Invite friends and family for a no-fuss gathering. Serve carb-smart options such as slow cooker pulled pork sliders, cheesy filled peppers, and make-ahead mini cheesecake desserts—all devourable and all safe for people with diabetes.
Hit Pause • This mindfulness exercise can reduce stress and promote feelings of ease and calm.
On the Med • Experts consistently rank the Mediterranean diet as the No. 1 healthiest. But think of it less as a diet and more as a flexible way to eat. These recipes showcase whole foods in their simplest, tastiest forms. Dive in!
Sweet Sippers • These hydrating drinks will quench your thirst while keeping added sugars in check. Spanish for “fresh water,” agua fresca gives plain water a boost with fresh fruits, veggies, and herbs.
Soup’s On • Ladle up one of these bowls brimming with goodness. Nutritious ingredients and flavor-forward aromatics form the base of these comforting soups.
Sweet Treats • Dessert is on the menu when you pick from these carb-smart delights. Enjoy cinnamon-spiced cake, vanilla-flecked panna cottas, or crispy apricot-studded shortbreads, to name a few.
Made for Movement • Follow this routine to help you move more. Try exercising 30 minutes on most days at a consistent time that works well for you. Just check with your doctor first before starting a new fitness routine.
Recipe Index
