Diabetic diet: Corn and black beans salad recipe

The vegetables either raw or roasted, if  companions to your main dish can control your glucose level and even help prevent diabetes. These can  also be a part of healthy diabetic  diet. Scientific studies have proven this statement. Soluble fibers are  found in fruits and vegetables are good for diabetics. Sugar delays absorption controlling glucose levels in the blood. However diabetic patients should do great care in case of food, also should use special food made for diabetics.

Two ingredients  as  corn  &  black  beans  are a complement to diabetic  diet. Corn salad and beans are high in fiber as well as protein.  Corn is the only cereal in which we find beta carotene, also it provides fiber, carbohydrates, and vitamins of group B (including B1 and B3).

It must include in diabetic diet for the main reason that is, corn helps metabolize fat much faster. It improves intestinal system and helps reducing high cholesterol.

Roasted vegetables are a different way to eat vegetables if you prefer to consume hot instead of cold salad. This version is full of flavor. Let’s have a look over this diabetic recipe

Diabetic diet: Corn and black beans  salad 

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 6 servings

INGREDIENTS

1 1/2 cups thawed corn

1 can black beans (15 ounces)

1 cup jicama (Mexican turnip), peeled and chopped

1/2 medium red onion, chopped

2 tablespoons cilantro, chopped and washed

1/2 jalapeno, chopped

4 sprigs of green onions, chopped

1/4 red pepper (bell pepper), clean, seeded, chopped

PREPARATION

For the dressing

1/4 cup olive oil

1 1/2 tablespoon lemon juice

1/2 teaspoon chili powder

1 teaspoon cumin

1/2 teaspoon salt

Procedure

Rinse and drain the beans; also add them to corn salad in a bowl. Add jicama, red onion, red pepper and jalapeno cut into 1/2 inch pieces. Mix dressing ingredients in a blender, add them to the vegetables and stir well. Sprinkle scallions and cilantro to the serving dish before serving.

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