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Eating Healthy This Summer--Diabetes Style

vegetables

Summer vegetables can add a healthy spin to just about any dish. Here are a few ways to lighten up some of your favorite warm-weather staples.

Corn

Most of us enjoy good old corn on the cob during the summer months. However, this starchy vegetable can be tricky for someone with diabetes (medium-sized corn on the cob is roughly 30g carbohydrate). Instead of eating corn by itself, consider adding it as a topping to some of your favorite summer dishes. Here are a few examples:

  • Baked corn and crab cakes
  • Small tacos topped with corn salsa
  • Grilled corn on top of a fresh salad

Cucumber

Cucumbers are crisp, light and bound to freshen up any dish.

  • Use cucumber slices (instead of crackers) for shrimp/tuna/chicken salad
  • Put it in plain water or another sugar free beverage
  • Add it to one of your favorite fruit smoothies 

Zucchini 

Everyone has been spiralizing this vegetable of late. If you’re tired of eating it as a pasta substitute, try:

  • Grilled zucchini (cut thin, lengthwise pieces and place directly on the grill)
  • Zucchini boats (scoop out seeds and fill with ground meat, veggies, hummus, etc)
  • Baked zucchini “fries” – great for the air fryer!

Tomatoes

Most of you have likely tried tomatoes in a variety of ways but here are a few additional options:

  • Instead of stuffed peppers (although delicious) try stuffed tomatoes
  • Make a personal pizza at home and top with fresh mozzarella and cherry tomatoes. Tip: I love FlatOut brand Pizza Flats – only 25g carb per flat
  • Add tomato slices to cream cheese or avocado toast

Bell Peppers

These guys add plenty of color to your plate and pack a lot of flavor. Some tasty options include:

  • Loaded turkey nachos--replace the chips with mini bell peppers
  • Roasted pepper slices lightly coated with parmesan and bread crumbs 
  • Spice up a typically boring meal (sorry sandwiches) with grilled sweet peppers

Luckily, in season vegetables are easy on your wallet (hello farmer’s markets) and gentle on your blood sugars. They’re easy to prepare and if you’re trying to practice social distancing, you can even grow them at home!

author name

Gabrielle Nichisti, RD, LDN

Gabrielle Nichisti, RD, LDN, is a registered dietitian with the Diabetes and Nutrition Center at Lancaster General Health.

Education: A graduate of the Pennsylvania State University, Nichisti values both education and counseling to connect with her patients. Passionate about leading an enjoyable, healthy lifestyle, Nichisti strives to help others overcome obesity, diabetes and heart disease.

Call: 717-544-5923

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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