When you were diagnosed with type 2 diabetes, your doctor probably mentioned the dietary changes you’d need to make. Maybe your heart sank as you thought about overhauling your diet and saying goodbye to foods you love.

Talk about a bummer — but it’s a completely normal reaction.

Just ask Suzanne Sheridan, who has been living with type 2 diabetes for more than 20 years.

“My story is that I was at a regular checkup and the nurse said, ‘Your sugars are 385 [milligrams per deciliter] and you should go immediately to see a doctor.’ And I couldn’t believe it,” recalls Sheridan, owner of Suzanne Sheridan Photography in Westport, Connecticut. “I was in shock, and then I got depressed, and I felt like I wouldn't be able to eat the kinds of foods that I like to eat.”

But with the help of one of her doctors, Joseph Feuerstein, MD, an assistant professor at Columbia University in New York City and a faculty member at the University of Arizona's Andrew Weil Center for Integrative Medicine in Tucson, Arizona, Sheridan learned that food didn’t need to be boring or bland just because she was diagnosed with diabetes. Instead, it could be flavorful and healthy — and preparation could be fun and easy.

Also, as Dr. Feuerstein points out, a quality diet can help support not only good diabetes management, including a potential lowering of A1C, but it can also make you feel good.

Food is about “so much more” than calories, he says. “It's the fact that actually food changes some of the chemicals in your brain and it has an effect on your emotions,” Feuerstein explains.

In the video below, Feuerstein chats with Vandana Sheth, RDN, CDCES, certified intuitive eating counselor, on how to combat emotional eating as a person living with diabetes. What’s more, Daniel Green, a chef who specializes in whipping up healthy recipes, provides three yummy, diabetes-friendly recipes (including a dessert) to add to your weekly meal rotation. You can find all the ingredients and instructions below.

Meet the Experts

Chef Daniel Green

Daniel Green is an internationally recognized chef and TV personality who specializes in healthy eating and weight loss. An award-winning author of 13 cookbooks and the cohost of Everyday Health’s Condition Kitchen, Green helps people create meals that are low in fat but full of flavor.

Joseph Feuerstein, MD

Dr. Feuerstein is an assistant professor at Columbia University in New York City and a faculty member at the University of Arizona's Andrew Weil Center for Integrative Medicine in Tucson, Arizona. In his practice, he helps people improve their health by incorporating nutrition and other lifestyle changes into their treatment plans. Feuerstein also cohosts Condition Kitchen with Green.

Vandana Sheth, RDN, CDCES

Vandana Sheth is a registered dietitian-nutritionist and credentialed healthcare professional. She works with clients to transform their relationships with food and to help them achieve their health and wellness goals in a sustainable way.

3 Easy, Feel-Good Recipes for Type 2 Diabetes

Sun-Dried Tomato Omelet

This recipe comes together in minutes and features only whole, fresh ingredients. The star here is eggs, which provide vitamins A and B12, as well as choline, which Feuerstein says is important for cell membrane health. While research on eggs offers conflicting information, it indicates that most healthy people can eat seven eggs per week without elevating their risk of heart disease. If you already have risk factors for heart disease, including high cholesterol, consider eating only egg whites.

Serves 1

Ingredients

3 eggs, whisked (if you’re watching your cholesterol, you can use 2 whole eggs and 1 egg white)
1 tbsp roughly chopped sun-dried tomatoes
¼ cup fat-free feta cheese, crumbled
Olive oil to drizzle

Directions

Heat a large nonstick pan over medium heat. Add a drizzle of olive oil, then add the eggs.
Using a spatula, bring the eggs into the middle so the liquid can move around the rest of the pan.
Scatter the sun-dried tomatoes and the feta onto the eggs.
Fold the omelet in half and serve.

Nutrition per serving: 380 calories, 29g total fat (11.1g saturated fat), 25g protein, 5g carbohydrates, 0.4g fiber, 5g sugar (0g added sugar), 534mg sodium

Download recipe

Salmon Salad With Japanese Ginger, Garlic, and Carrot Dressing

Don’t fear fish! Choices like salmon are high in heart-healthy omega-3 fatty acids, and for this zesty, plant-forward recipe, you can opt for fresh or frozen fillets, Feuerstein says. The dish comes together with diabetes-friendly ingredients like ginger, which may support healthy blood sugar levels. It also has nonstarchy veggies like carrots and salad greens, plus avocado, another heart-healthy fat source.

Serves 4

Ingredients

4 6-oz skinless salmon fillets (fresh or frozen)
1 avocado, thinly sliced
12 cherry tomatoes, sliced in half
16 oz mixed salad greens (such as spring greens, spinach, arugula, or romaine)
A drizzle of olive oil

For the Dressing

⅓ cup grapeseed oil
⅓ cup rice vinegar
2 large carrots, peeled and chopped
2 tbsp peeled and sliced fresh ginger
2 tbsp low-sodium soy sauce
3 tbsp lemon juice
1 tbsp sesame oil

Directions

Make the dressing by placing all the ingredients in a blender and blend until smooth. Set aside.
Heat a large nonstick pan over medium heat. Add a drizzle of olive oil on the salmon, rub it in, and add to the pan. Cook for 2 minutes, turn and cook for another 2 minutes, then repeat for another 2 minutes on each side. Remove from the pan and let it cool on a plate.
In a bowl, toss the salad greens with the dressing.
Plate the salad, then add the avocado, tomatoes, and salmon and serve.

Nutrition per serving: 678 calories, 51g total fat (8.3g saturated fat), 39g protein, 16g carbohydrates, 4g fiber, 6g sugar (0.2g added sugar), 581mg sodium

Download recipe

Dark Chocolate and Strawberry Soufflé

Making a souffle from scratch may sound intimidating, but with this straightforward recipe, even novice chefs can whip up this French favorite. The dessert is sweetened with either stevia or monk fruit sweetener, which won’t spike your blood sugar, and features refreshing, vitamin C-rich strawberries (a diabetes-friendly fruit) plus luxurious dark cocoa powder.

Serves 4

Ingredients

1 tbsp stevia (or monk fruit sweetener)
2 tbsp unsweetened dark cocoa powder (at least 70 percent cacao)
4 egg whites
2 egg yolks
¼ tsp vanilla
½ cup blended strawberries

Directions

Preheat oven to 375 degrees F.
In a bowl, whisk the egg whites until they form stiff peaks.
Add the stevia (or monk fruit sweetener), and whisk again.
In a separate bowl, mix the vanilla, cocoa powder, egg yolks, and blended strawberries.
Take a large spoonful of this mixture and gently add to the egg whites. Fold in gently to keep the eggs light and fluffy. Repeat until the mixture is fully incorporated.
Divide the mixture and pour into 4 individual ramekin dishes.
Place the ramekins on a baking sheet and bake for 18 to 20 minutes.
Remove and serve immediately, before the soufleés deflate.

Nutrition per serving: 81 calories, 3g total fat (1g saturated fat), 6g protein, 10g carbohydrates, 1.7g fiber, 6g sugar (4.3g added sugar), 67mg sodium

Download recipe

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