3. Low-Sodium Bean Soup With a Cheese Stick and Sunflower Seeds
If you’re a fan of soup, try a bean-based option.
Beans offer a wealth of heart-healthy, cholesterol-lowering fiber, says Swift. For people with diabetes, the ADA lists beans (kidney, pinto, navy, and black beans) as superfoods, a term applied to foods that are rich in vitamins, minerals, antioxidants, and which are beneficial for overall health and may help prevent disease.
Opt for bean soups that are low in fat and sodium — ideally no more than 3 g of fat and no more than 500 mg of sodium per serving, Swift says.
To make your meal heartier, Stefanski suggests pairing the soup with a low-fat cheese stick and a ¼ cup of hulled, unsalted sunflower seeds.
Calories 350
Carbs 29 g
4. Whole-Grain Pasta With Lean Protein and Veggies
Pasta can be tricky territory for people with type 2 diabetes. “[Pasta] usually gives you too many carbs and calories,” Arévalo explains. Then, if you add a creamy sauce, you’ll also exceed your fat intake, she says.
The solution? Stick to whole-grain noodles topped with a ½ cup of tomato- or olive oil–based sauce (opt for low-sodium versions whenever possible). Also, keep your pasta portions around a cup cooked or less. “One cup of [cooked] pasta has about 45 g of carbs, which is enough for a whole meal,” Swift says. Pair your cup of pasta with 3 to 5 oz of lean protein like chicken, tofu, beans, or lentils. Swift suggests adding nonstarchy veggies, wilted greens, onions, and tomatoes to fill you up without drastically increasing your carb count. As far as how many veggies: “The more, the better!” Swift says.
Calories 538.3
Carbs 59.1 g