Pre-diabetes is a condition wherein a person’s blood sugar is higher than normal, but it is not high enough to be diagnosed as diabetes. Pre0diabetes can progress to become Type 2 diabetes. Prediabetics are also at a higher risk for heart disease and stroke.
Fortunately, diabetes and prediabetes can be prevented through simple lifestyle changes such as maintaining a healthy body weight, keeping active, and following a healthy diet. An ideal diet for prediabetics and diabetics is one that is low in sugar and saturated fats.
Here are 5 Filipino prediabetic diet recipes that are simple and affordable, ideal for preventing or delaying the onset of diabetes
1. Sarsiadong Tilapia
Easy to find and affordable, tilapia is one of the most common kinds of fish you see in wet markets all over the Philippines. Tilapia is an Omega 3-rich fish. Omega 3 fats help reduce insulin resistance and improve blood sugar levels, making tilapia ideal for people who have diabetes and prediabetes. It’s also a good source of protein and B-Vitamins.
Frying might be the easiest way to cook tilapia, but turning it into a sarsiado dish makes it more nutritious. Sarsiado means “cooked with a thick sauce.”
Make sure to choose healthier cooking oil alternatives, such as canola or olive oil.
- After pan-frying tilapia, sauté 4 cloves of garlic, 1 onion (diced), and 2 to 3 tomatoes (diced) in a separate pan.
- Add ¾ cup of water and let it simmer for about 5 minutes.
- Then add 1 beaten egg and 1 tablespoon of fish sauce, and cook for another 3 minutes.
- Once the sauce is cooked, add the pan-fried tilapia.
- Let it sit in the sauce for a few minutes before serving.
2. Ampalaya Con Carne
Ampalaya, or bitter gourd, has proven to be beneficial to prediabetics and diabetics alike. The bitter vegetable is said to help lower sugar levels. This is thanks to a substance called momordicin, which is sometimes called plant insulin. This is responsible for the bitter taste of ampalaya. Even though there are multiple over-the-counter herbal supplements that use ampalaya, it is recommended that you eat ampalaya fresh and in its natural form. The good thing about this vegetable is that it can be easily grown in your backyard.
Ampalaya Con Carne is a simple beef stir-fry with bitter gourd that is easy to prepare, even for beginners.
- Marinate ½ lb of thinly sliced beef sirloin in 2 tablespoons oyster sauce, 3 tablespoons soy sauce, 1½ teaspoon sesame oil, 1½ teaspoon cornstarch, 4 cloves of minced garlic, 1 thumb of minced ginger, and ½ teaspoon of ground black pepper.
- Sear the marinated beef in a pan for a few minutes, then set aside.
- In the same pan, saute some ginger, garlic, and onions, and then add 1 piece of cored and sliced ampalaya.
- Stir-fry for a few minutes before adding back the beef. Add salt and pepper to taste, and pour some water to thicken the sauce to your liking.
3. Ginisang Repolyo with Chicken
Chicken breasts are high in protein and free of carbohydrates. This is a healthy choice for diabetics and prediabetics, because chicken breasts help lower blood sugar level, while increasing the production insulin, which helps move glucose into the cells. Cabbage, on the other hand, is a good source of fiber and is low in carbohydrates. Fiber helps you feel full, pulls cholesterol away from the heart, regulates bowel movement, and helps maintain blood sugar.