It's cold outside, therefore, it's time for warm and delicious comfort foods. Like Chili. Probably one of my all-time favorite comfort foods. What I love about chili is that it is warm, filling, and reminds me of many good memories with my family as a kid.
After some trial and error, I created this chili, and yes, I'm in-love! I bought the ingredients today to make it for the third time in the past 2 weeks... It's so delicious and filling, and it's easy triple batch for future freezer meals.
BEANS & DIABETES
Beans, they really are magical...for blood sugar that is. On average there is about 5-6 grams of fiber per 1/2 cup.
Yes, beans have carbs, but carbs are not evil. No matter what the internet and that girl from the gym tells you. Carbs are the fundamental source for energy, they are how a great source of fiber, and they are filling. It's all about eating the right type of carbs (complex carbs, the carbs that have healthy fiber).
FIBER = A DIABETIC'S FRIEND
Fiber works similar to how protein affects blood sugar with diabetes, by delaying the glycemic response. Therefore, when you add more fiber, it not only decreases hunger, helps with weight loss, allows for a healthy digestive system, but also greatly improves your diabetes management.
Personally, I try to get some source of fiber at each meal and snack. Remember, fiber only comes from plants (nuts, seeds, fruits, vegetables, whole grains).
PROTEIN = A DIABETIC'S FRIEND
Along with fiber, this chili is a great source of protein. Some benefits of protein are listed below (3).
Protein contains the building blocks to build strong bones, muscles, cartilage, skin, and blood.
B vitamins found in protein serve a variety of functions in the body. They are necessary for your brain to function, the creation of red blood cells, and the healing and building of tissues, which is why protein is increased to help the body heal after a surgery or major burn.
Protein can be a good source of heme-iron (meats), or non-heme (plants). Just make sure to eat a source of vitamin-C with non-heme to increase absorption. Eating iron is especially important for teenage girls, those in their child-bearing years, and pregnant women.
Protein can help decrease appetite and increase satiety, which can make it easier for someone trying to cut calories to lose weight.
If you are worried about your kidneys, or you have recently received blood work back that show your GFR is below 60, you can work with a Dietitian and/or nephrologist for nutrition counseling.
We can talk more about Kidneys and Diabetes in another post.
DOUBLE BATCH TO MEAL PREP
I always like to double or triple my meals because (this may be shocking) I don't like to cook. Cooking = Cleaning, and cleaning my kitchen for hours every night doesn't sound fun.
I like recipes that aren't crazy, and I like to double or triple batch so I don't have to cook every night. On the nights I do cook, I keep a couple bowls worth in the fridge for easy-access, then portion the rest into my glass snapware dishes to freeze for later.
If you haven't already, investing a little into glass snapware containers can make all the difference with your meal-prep. PLUS, because they are glass, I take them from the freezer and straight into the microwave. Cook for 5 min and walah!! Dinner is made and clean up is next to non-existant. Win-win.
Okay, 1 serving of this chili recipes (approximately 1 1/2 cups) . . .
25 grams of protein
10 grams of fiber
26 net grams of carbs
276 total calories
EASY CROCK POT CREAMY CHICKEN CHILI
Servings: 10 LARGE servings (about 1 1/2 cups)
Prep Time: 6 min
Cook Time: depends on cooking method
2 cans chili beans (15 oz)
1 can black beans (15 oz)
1 can kidney beans (15 oz)
1 can whole kernel corn (15 oz)
1 can chopped green chilies (4.5 oz)
1 can diced tomatoes (15 oz)
3 oz neufchatel cheese (or reduced-fat cream cheese)
1 tbsp taco seasoning
1 tsp onion powder
2 tsp garlic powder
2 large chicken frozen chicken breasts
1. Open and pour all cans into the crock pot or pressure cooker.
2. Add chicken breasts.
3. Add neufchatel cheese and seasoning.
4. Put on lid and cook.
NOTE: For a little crunch, you can eat with saltines or a couple tortilla chips. I like whole wheat saltines or black bean tortilla chips (not included in nutrition facts below).
Crock Pot on HIGH = 3-4 hours of cooking.
Crock Pot on LOW = 6-8 hours of cooking.
Pressure Cooker = Cook on Stew
Per Serving. Total Calories: 274. Total Fat: 5g (Saturated: 1g, Trans: 0g). Cholesterol: 39mg. Sodium: 682mg. Potassium: 721mg. Total Carbohydrates: 36g (Dietary Fiber: 10g, Sugars: 3g). Protein: 25g.
♥ ♥ ♥ ♥
As always, if you are having trouble with your diabetes and/or weight loss, email me or visit my website so we can figure out a customized game plan based on you. I'm 100% here for you and understand all your frustrations because I am a T1D, a Registered Dietitian, and a Diabetes Educator.
When we talk, I will look in detail at what, when, and the amount you are eating, along with what you are doing for exercise (or not doing, we'll be honest with each other). Together we will analyze your blood sugar (use your Dexcom Clarity reports or Medtronic software) and together we will decipher why you are getting your frustrating highs and lows. After a single session, you will have answers and a much better understanding of why your blood sugars react they way they do to your food, exercise, and lifestyle.
After talking, we will be in close contact, and you will have direct access to me for any questions. I deeply care about each and everyone of my patients. You are not alone, and you are not broken. Let's talk.
Your friend, Dietitian, and Diabetes Educator
Ariel Warren, RD, CD, T1D
♥ ♥ ♥ ♥