On Mar, 22 2021
So, you’re diabetic. And the moment you mention it to someone, you’re subject to exclamations of sadness, and looks of pity. But the fact is, you certainly don’t deserve it. You can live an active and fulfilling life just like anyone else. There’s Patrick Peterson from the Arizona Cardinals and Adam Duvall from the Cincinnati Reds who are diabetic. Not to mention tennis legends Arthur Ashe and Billie Jean King who both dealt with Type 2 Diabetics.
You can keep it under control by adopting the right diet, and combining it with generous amounts of exercise. And, there’s no need to bid a teary goodbye to sweetness either. You just need to use a natural sweetener like dates, stevia, coconut palm sugar, etc., which not only sweetens your life, but packs a punch in nutrients too.
Even better, they taste delicious. Once you incorporate it into your life, ideally in 100% pure, preservative-free form, you’ll realize that its sweetness comes with a depth of flavor. Quite unlike the unidimensional sweetness of sugar, which carries with it chemicals, zero nutrients, and cholesterol.
You must aim to manage diabetes without resorting to medication. To achieve this, you must eat foods that are low in sugar and starch. Another means of bettering your health, in general, is to cook in the Instant Pot. It retains more nutrients than any other method, and the food is juicier as well as more flavorful.
So here are 3 Instant Pot recipes that are perfect if you’re diabetic.
Instant Pot London Broil
As a diabetic, it’s best to avoid eating too much fat. So go for lean cuts of meat, like the top round used in this recipe. Beef also gives you lots of nutrients like Vitamin B12, Iron, and a big punch of protein. This London Broil recipe is from Corrie Cooks, a specialist in the Instant Pot, with 1000+ recipes on the website.
If you like your beef a little crisp, you could give the cooked beef slices a go in the Instant Pot Air Fryer Lid. You don’t need any oil - meaning the extra crunch comes at no negative cost. You must check out the best collection of Instant Pot Air Fryer Lid recipes from Corrie Cooks.
- 1 tbsp. canola or olive oil
- 2 lbs. London broil (It’s the whole, top round piece)
- 1 cup beef stock/water for the Instant Pot
- ½ cup beef stock/water for the sauce
- 1 tbsp. tomato paste
- ¼ cup red wine vinegar
- 1 tsp garlic salt
- 1½ tsp dried thyme
- Pepper & salt as per taste
- Stir together the ½ cup beef stock/water, tomato paste, vinegar, and spices in a mixing bowl.
- Put the beef into the bowl, and coat it all over. Allow it to marinate covered for at least 3 hours, however overnight in the fridge would be ideal.
- Put the Instant Pot into sauté mode, and pour in the oil.
- Take the beef out of the bowl and pat it dry.
- Now sear the beef in the Instant Pot on all sides until it’s browned.
- Add the remaining cup of beef stock/water, along with the leftover marinade.
- Seal the pot and cook for 20 minutes under high pressure. Allow the pressure to release naturally.
- Take the beef out, and season it.
- Serve in slices, with a sprinkling of lime.
Instant Pot Pumpkin Quinoa
Everything you need. And nothing you don’t. This dish has whole grains (quinoa), which contain a lot more fiber and useful nutrients as compared to polished grains. In addition, the fiber also slows digestion, allowing a slower release of the carbohydrates into the body. This prevents a sudden sugar spike, and that’s useful for diabetics.
There also is the perception that pumpkin is not good for diabetics. Not true. It is good in unprocessed, small servings.
- ½ cup quinoa, uncooked
- ½ cup pumpkin, pureed
- 1 stick of cinnamon (Or, 1 tsp cinnamon powder)
- 2 cups milk (If you’re vegan, use almond milk)
- Broken nuts of your choice
- Pour the milk as well as the pumpkin puree into the Instant Pot, and stir together.
- Throw in the quinoa and cinnamon stick (or powder). If putting in the stick, remove it before serving.
- Seal the lid into place, and cook under high pressure for a minute.
- Once done, allow the pressure to release naturally for 10 minutes. Then, release the pressure quickly (and safely).
- Serve it warm on a winter morning, with nuts sprinkled on top.
Instant Pot Potatoes
Sweet potatoes are good news if you suffer from diabetics. At the same time, the super-starchy potatoes are bad. Sweet potatoes are rich in vitamins, antioxidants, and fiber. They also come with a low Glycemic Index (GI), which means that they release the glucose from starches into the bloodstream slowly. That’s unlike potatoes, which cause a dangerous spike in blood sugar.
- 3 - 6 similarly-sized sweet potatoes
- 1 cup water
- Scrub the sweet potatoes thoroughly with a brush, until it is clean and dirt-free. Poke the potatoes all around, using a fork.
- Add water into the Instant Pot, and then a trivet.
- Cook under high pressure for:
- 12 minutes if the sweet potatoes are small-sized
- Up to 25 minutes for large ones
- Let the pressure release naturally for 10 minutes, and then let out the remaining steam quickly.
- Take the sweet potatoes out, and halve them lengthwise.
- Serve steaming hot, with a bit of butter on top.
So go on, live a full life, supported by smart lifestyle choices. One is the Instant Pot. Another is the unbeatable blend of the perfect diet, exercise, and wellness. And to top it all, get every tip and trick by reading Healthy regularly.