In 2012, more than 29 million Americans had diabetes, that's nine percent of the population; and in 2010, diabetes was one of the top 10 causes of death in the U.S. And diabetes disproportionately affects Hispanics: Latinos make up almost 13 percent of those diagnosed. But there's good news: you can delay or flat out prevent type 2 diabetes by leading a healthy lifestyle and if you've already been diagnosed, you can still have delicious meals. We're here to help! We're rounding up some of our favorite recipes all made using one of the top ten diabetes super foods. All the foods are low in the glycemic index and are high in fiber, potassium, calcium, and vitamins and minerals. First up: beans!
Beans are high in fiber and great sources of magnesium and potassium. And though they are starchy veggies, 1/2 cup gives you the same protein as an ounce of meat, without the saturated fat. And go ahead and used canned versions, just give them a rinse to shake off that extra sodium.
This hearty dish from celebrated Mexican chef Aarón Sánchez celebrates fall’s bounty with a hearty combination of beans and squash. Best of all, it's a great dish to prep ahead and let simmer way on the stove, as guests arrive throughout the night, simply ladle out more bowls.
This flavorful and easy tilapia recipe is all about fresh ingredients and great textures. Tilapia fillets, a healthy and inexpensive choice, are coated with crushed tortilla chips mixed with a hint of ancho and cumin and then baked until golden and crunchy. A salad of beans, corn, sweet mango, and tart kiwi provides a fresh and juicy accompaniment the whole family will love.
Kale and White Bean Soup with Spicy Chorizo Meatballs makes for a hearty, filling soup. Pureed pinto beans are kicked up a notch with garlic, kale, and a pinch of minced habanero. Baked spicy chorizo meatballs mixed with fresh parsley and shredded habanero jack cheese take this flavorful soup to to the next level of delicious!
Ortega Black Bean Cemitas with Cheese and Salsa are delicious and bursting with Mexican flavor thanks to green chiles, black beans, Monterrey Jack cheese, and a chunky salsa. Just mix up the beans ahead of time and assemble on site. They'll be game ready in less than 5 minutes!
Mini Chorizo and Black Bean Cream Burritos will be the hit of any party! These morsels are full of chorizo, tangy sour cream, savory black beans, fresh cilantro, zesty garlic, and salty cotija cheese stuffed in a warm flour tortilla. They’re simply irresistible.
Tropical Bean Salad is an incredibly versatile and delicious recipe. Perfect as a light lunch, served over chicken or fish like a salsa, or with chips as a quick appetizer for last minute company! The sweetness of the pineapple and papaya brings out the creaminess of the beans and the mint adds a fresh herbal note.