Insulin Resistant Diet – A Good First Step to Manage Your Diabetes

By: Sheila Kun RN, BSN, MS, CPN, FCCP
Salesian Cooperator

Quoting my dear friend Ms. Jodi Dalyai, MS, RD, CDCES from her book “The Everything guide to the Insulin Resistance Diet”, she reported that multiple studies have shown that the best way to prevent/treat insulin resistance, as well as halt the progression of pre-diabetes and diabetes in those at risk, is through making and maintaining changes in lifestyle. Important lifestyle modifications such as weight loss, a healthy diet, regular physical activity, adequate sleep, and stress management are considered the best and first-line approach.

This week, let us offer you one healthy and delicious recipe to start the summer months.

Sesame Noddle Stir-Fry: this is a dish that I often prepare at home. After you read Jodi’s recipe, you might have ideas of your own to enhance the recipe, or spice up the ingredients that you like. Here is her recipe:

1 tablespoon plus 1 teaspoon sesame oil, divided

1 cup diced yellow onion

1 cup diced celery

2 cups chopped button mushrooms

1 cup chopped red bell pepper

1 cup diced eggplant

1 cup snap peas

½ teaspoon minced garlic

4 ounces dried soba noodles, cooked

¼ cup chopped unsalted peanuts

½ cup chopped fresh basil

2 tablespoons low-sodium soy sauce

¼ teaspoon crushed red pepper flakes

  1. Heat 1 tablespoon oil in a large skillet over medium heat for 30 seconds. Add onion, celery, mushrooms, bell pepper, eggplant, and snap peas and sauté for 5 minutes.
  2. Add garlic to skillet and continue sautéing another 5 minutes or until vegetables are slightly tender.
  3. Add noodles to skillet. Stir in remaining oil, peanuts, and basil and warm for another 3 minutes.
  4. Top with soy sauce and red pepper flakes and serve.

Your homework from the Care Ministry this week: try this recipe or create your own noddle dish with your favorite vegetables.

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