Incorporate Whole Grains: Use whole grains like quinoa, brown rice, or barley as the base for casseroles. These provide fiber, which helps stabilize blood sugar by slowing down sugar absorption.
Lean Proteins: Opt for lean proteins like chicken, turkey, or tofu, which can support muscle maintenance and promote a steady release of energy, preventing blood sugar spikes.
Non-Starchy Vegetables: Include plenty of non-starchy vegetables, such as spinach, cauliflower, or zucchini, to add fiber and nutrients without causing blood sugar spikes.
– Healthy Fats: Add healthy fats like olive oil, avocado, or nuts to enhance satiety and help control blood sugar levels by slowing the rate of digestion. –
Low Glycemic Ingredients: Choose low glycemic index ingredients like sweet potatoes or legumes, which release glucose into the bloodstream more gradually, reducing the risk of blood sugar fluctuations.
Minimize Added Sugars: Avoid adding sugar or sugary ingredients like canned sauces. Instead, use herbs, spices, and natural flavorings to season your casseroles.
Portion Control: Keep portions in check to avoid overeating, which can cause blood sugar levels to spike. Smaller, balanced meals are key to better blood sugar management during the winter months.