Healthy diets for diabetics should include three servings a day of whole grains. Because whole grains contain bran and germ, they contain healthy fats, protein, antioxidants, B vitamins and lots of fiber to keep you feeling full longer. A Tufts University study found that people who consumed three servings per day of whole grains had a 30% lower risk of developing a condition that leads to diabetes and heart disease.

So, if you’re diabetic or per-diabetic, don’t ditch the grains as a way to lose weight. Instead, concentrate on eating a balanced diet and adding fiber to your diet with whole grains and fruits and vegetables. A Louisiana State study showed that “the single greatest predictor of obesity in middle-aged women was a lack of fiber in their diets.”

Try this chicken pasta salad recipe with chicken and sun-dried tomatoes. Don’t be turned off if you’ve tried whole wheat pastas in the past and been dissatisfied with the taste. There are a lot of new and tasty whole wheat and whole-grain pastas on the market.

Chicken Pasta Salad with Chicken and Sun-Dried Tomatoes

Ingredients

·      4 cups whole-wheat pasta, cooked and cooled or whole-grain blend pasta

·      2 cups roasted chicken breast, shredded, no skin, cooled

·      1/4 cup sweet onion, finely chopped or green onions

·      1 1/2 cups sugar snap peas, cut in half

·      1/4 cup light mayonnaise

·      1/4 cup fat-free sour cream

·      1 tablespoon low-fat milk, or fat free half-and-half

·      2 tablespoons sun-dried tomatoes, chopped, drained, use the type bottled in olive oil

·      black pepper, to taste

Instructions

1.    Add cooked pasta, chicken, onions, and sugar snap peas to large serving bowl and toss to mix.

2.    Add light mayonnaise, fat-free sour cream, low-fat milk or fat-free half-and-half, and chopped sun dried tomatoes to a small bowl or 2-cup measure and stir with fork to blend well into a dressing. Drizzle over the pasta mixture and toss to blend everything.

3.    Serve immediately, or cover and keep in refrigerator until ready to serve.

Nutrition (recipe makes 4 servings, information is per serving)

Calories:              232

Protein:                25 g

Carbohydrates:   13 g

Dietary fiber:       3.5 g

Fat:                       8 g

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