By Sally Kuzemchak, RD
What's in it: Cold quinoa, diced red bell peppers, carrots, and cinnamon vinaigrette.
The pigment in carrots that makes them orange also helps prevent surges in blood sugar, according to research.
Yes, you can eat grains when you have diabetes. Quinoa (pronounced keenwa) is ranked low on the Glycemic Index, which means it won't spike your blood sugar like white bread or pasta. It cooks like rice in about 15 minutes, is full of fiber, and boasts the highest protein content of any grain -- so you only need a small portion to feel full.
Research shows that people who have the most vitamin C in their system have a lower risk for developing diabetes. You'll pick up nearly your entire day's RDA of C (75 mg for women) with just cup red bell pepper -- and it's sweeter than green pepper.
Vinegar and cinnamon have both been found to help stabilize blood sugar. Combine them in this dressing by whisking together 1/3 cup olive oil, 2 tablespoons cider vinegar, 1 teaspoon cinnamon, 1/2 teaspoon ground cumin, and salt and pepper to taste.