It’s officially Spring! The days are longer, temperatures are warmer, and grocery stores and farmer’s markets are filled with seasonal produce.
And one of the best ways to enjoy the variety of spring vegetables is in a fresh, crisp salad.
It might surprise you to know that vegetables may help you reach your target glucose levels.
Studies show eating leafy greens, and other non-starchy vegetables with lean meat before carbohydrates (potato, rice, pasta) prevents glucose spikes after a meal in people with diabetes.
So, go ahead and enjoy the bounty of the season. Just remember to eat vegetables first!
The following diabetes-friendly spring salads are a great way to start. Tips for buying and storing your seasonal produce are also provided. Here are our favorite diabetes salads that you must try:
Arugula is a salad green that has a slight peppery flavor. When purchasing arugula, look for delicately crisp bright green leaves. Check the stems to be sure they are not wilted or slimy. You can store arugula in the refrigerator for up to 3 days. Loosely wrap in a damp paper towel, place in a plastic bag and refrigerate. The toasted hemp seeds in this salad add a nutritional bonus with 10 grams of plant protein per serving.
Grab the recipe: strawberry arugula salad with toasted hemp seeds
May is National Asparagus Month, but you don’t have to wait until May to enjoy this delicious asparagus salad. Buy fresh asparagus that is odorless with dry, tight tips. Steer clear of stalks that are limp or wilted. Refrigerate asparagus for up to four days by wrapping ends of stalks in a wet paper towel and placing them in a plastic bag. This is one our favorite diabetes salads from the list.
Grab the recipe: charred asparagus salad with egg
This delightful diabetes salad features green and red cabbage. At the market, look for cabbage heads with compact leaves that are heavy for their size. Be sure to leave all leaves on the head. The outer leaves help maintain moisture and protect the inner and more tender leaves. Cabbage will remain fresh in the refrigerator for 3 weeks to 2 months if stored properly. Do not wash or cut before storing.
Grab the recipe: crunchy cashew cabbage salad with toasted sesame dressing
Watercress is at the center of this southeast Asian salad. Available year-round, the peak season for watercress is in the spring. Look for crisp, dark-green leaves without any yellow areas or slippery stems. Wash these delicate leaves carefully before using them. Store watercress in the refrigerator in a glass of water with the stems submerged and the leafy tops covered with a plastic bag. This method will keep your watercress fresh for up to 5 days.
Grab the recipe: Luang Prabang salad
This combination of sweet and spicy is sure to provide an irresistible surprise to your taste buds. Carrots are available year-round, but late spring is the best time for locally grown carrots. When shopping for fresh carrots, look for plump, firm, smooth carrots without soft spots and free from cracks or splitting. If the leafy tops are attached, make sure they are bright green and not wilted. To prevent carrots from drying out, remove the tops, place carrots in a plastic bag and refrigerate. Wrap the greens in a damp paper towel and refrigerate. Carrots will remain fresh for up to 2 weeks. You should use the greens within a day or two.
Grab the recipe: sweet & spicy sesame carrot salad
Other Related Article: The 10 Best Foods For Diabetes
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