Diabetic Crock Pot Cooking Made Easy—Healthy Slow Cooker Meals and Recipes

Diabetic crock pot cooking offers a convenient, health-conscious approach to meal preparation that helps manage blood sugar while delivering satisfying, flavorful dishes. At Aspen Valley Health, we aim to provide wholesome, glucose friendly meals that boost wellness and offer plenty of nutrients for everyone.

Mastering the meals in our diabetic crock pot cooking guide comes with a variety of benefits, including better nutrition retention, reduced need for added, unhealthy fats, better digestion and most importantly, rich flavors.

Our curated list of diabetic crock pot recipes is designed to simplify your meal planning and cooking workflow while keeping your blood sugar stable and your taste buds happy. Living with diabetes doesn’t mean sacrificing flavor and fun, and these diabetic friendly slow cooker meals are proof of that.

 

Table of Contents

• Why Crock Pot Cooking is Such a Good Meal Prep Method for Diabetics
• The Essential Cooking Elements of a Healthy Crock Pot Meal for Diabetics
• How to Find the Right Diabetic Friendly Slow Cooker Meals for Your Body
• 7 Easy and Healthy Diabetic Crock Pot Meals and Recipes
• FAQs About Managing Glucose Levels
• Learn How to Thrive with Diabetes

 

Why Crock Pot Cooking is Such a Good Meal Prep Method for Diabetics

Slow-cooked flavor aside, there are a variety of other reasons crock pot cooking is a smart, health-conscious meal prep choice for diabetics.

First, the gentle, consistent heat over several hours allows the ingredients in your slow cooker recipe to retain their natural structure and nutrients, without caramelizing sugars or adding high-glycemic sauces and ingredients that can cause glucose spikes.

Additionally, many diabetic crock pot meals rely on a foundation of fiber-rich beans, lentils, lean proteins and non-starchy veggies, which all register low on the glycemic index.

Couple this with healthy fats, and you have glucose friendly recipes that dole out energy over a longer period of time, without causing post-meal glucose spikes and dips.

 

The Essential Cooking Elements of a Healthy Crock Pot Meal for Diabetics

Understanding the essential elements of diabetic friendly slow cooker meals provides you with the foundation you need to cook balanced, glucose friendly dishes.

To ensure you’re getting the most out of each of the diabetic crock pot recipe you plan on cooking, without adding ingredients that might cause blood sugar spikes or dips, consider these key foundational ingredients:

1. Lean, high-quality protein – Look to these healthy sources, which help stabilize blood sugar, as an excellent base for your diabetic crock pot cooking endeavors:

• Skinless chicken or turkey
• Lean cuts of beef or pork (opt for loin or tenderloin)
• Fish (salmon, cod and tilapia are great)
• Plant-based proteins such as lentils, beans or tofu

Pro tip: Trim any visible fat before cooking. The slow cooker’s moist heat renders beautifully tender meat without needing to add extra oils or butter.

 

2. Non-starchy vegetables – These fiber-rich veggies are a favorite for diabetic friendly slow cooker meals, packing a healthy punch by adding bulk, fiber and essential vitamins without spiking blood sugar. These are some of our favorites for glucose friendly recipes:

• Leafy greens (spinach, kale and collards)
• Cruciferous veggies (broccoli, cauliflower and Brussels sprouts)
• Zucchini, peppers, onions, celery, tomatoes, mushrooms and carrots

Pro tip: Fill at least half the crock pot with colorful veggies to ensure a hearty dose of antioxidants, texture and flavor while keeping carbs moderate.

 

3. Smart carbohydrates – In moderation, these healthy carb options can provide energy while supporting stable glucose levels, which are critical for any crock pot meals that are diabetic friendly:

• Beans and lentils (excellent sources of fiber and protein)
• Whole grains (barley, quinoa, brown rice and wild rice)
• Sweet potatoes and butternut squash (use in moderate portions)

Pro tip: Limit total carbohydrates per meal to your target range (often 30-60g depending on your specific meal plan). If you’re not sure what your target range is, a certified dietician can help you determine the optimum ingredient ratios for prepping and cooking your diabetic friendly crock pot meals.

 

4. Healthy fats in moderation – In small amounts, these healthy fats can make glucose friendly recipes more satisfying and contribute to heart health and nutrient absorption. Choose the following when cooking your diabetic friendly crock pot meals and avoid excess butter, cream or cheese:

• Olive oil or avocado oil
• Nuts and seeds (almonds, chia and flaxseed)
• Fatty fish (salmon or mackerel) for omega-3s

 

5. Low-sodium flavoring with no added sugar – These flavor-building ingredients can enhance taste of your diabetic friendly slow cooker meals, without spiking blood pressure or glucose:

• Fresh or dried herbs, including rosemary, thyme, oregano, basil, cumin and turmeric, depending on your dish
• Garlic, onions and ginger for natural flavor infusion
• Vinegars, citrus juice or a splash of low-sodium broth for extra tang

Pro tip: Avoid packaged sauces, seasoning packets and canned soups, which can often contain sugar and sodium.

 

6. Liquid base – Broths and tomato-based sauces can keep your slow cooker meal moist while delivering nutrients. Keep an eye out for added sugar when sourcing sauces for cooking your diabetic crock pot meals, as this is often a sneaky addition on ingredient lists. Opt for:

• Low-sodium chicken, beef or vegetable broth
• No-added-salt diced tomatoes or pureed tomatoes
• Water plus spices for very simple dishes

Pro tip: Avoid cream-based soups or sweetened sauces such as teriyaki, BBQ or ketchup blends.

These core ingredients are the essential building blocks for crafting healthy and nutritious diabetic friendly slow cooker meals.

Studies have shown that increased fiber intake can improve HbA1c, fasting glucose and insulin responses in people with type 2 diabetes, making it a core element of any diabetic crock pot cooking recipe.

Additionally, soluble fiber helps delay how quickly the body absorbs carbohydrates, which is critical for balancing blood sugar. Slower glucose absorption results in lower peaks in blood glucose, leading to fewer insulin spikes and better long-term control.

Fiber also helps with satiety, or feeling full, which can reduce overall caloric intake and help with maintaining a healthy weight.

The case for lean, high-quality protein in your diabetic friendly slow cooker meals is an easy one—protein does not raise blood sugar nearly as much as carbohydrates do, making it a cooking go-to.

Including lean protein when cooking your diabetic crock pot recipes can help stabilize blood sugar by slowing the digestion and rate of release of the carbs you consume. Preparing glucose friendly meals that include both healthy proteins and complex carbohydrates can have a positive effect on blood sugar.

 

How to Find the Right Diabetic Friendly Slow Cooker Meals for Your Body

Finding “the right” diabetic crock pot meals to cook depends on a variety of personalized factors, including your individual blood sugar responses, metabolism and overall nutrition goals.

These science-backed steps for diabetics can help you find and personalize your crock pot cooking so that it fits your body’s specific needs. If you’re not sure where to start, talk with your doctor or dietitian about the best targets for you.

 

Personal blood sugar patterns – Everybody’s body reacts differently to carbohydrates, even those in glucose friendly recipes. The glycemic index (GI) of food is a guide, but it’s important to pay the most attention to your personal post-meal glucose response.

Use a glucose monitor or CGM (Continuous Glucose Monitor) to track your blood sugar for 1-2 hours after meals. Keeping tabs on glucose levels with each of these slow cooker meals will be critical.

Note which ingredients in each of these diabetic crock pot cooking recipes cause spikes or dips. Over time, you’ll learn your safe zones—which foods you tolerate better than others.

 

Aim for a balanced-plate approach to every meal – As a general rule, try to follow this template when cooking your diabetic friendly crock pot meals:

• ½ plate non-starchy veggies (fiber and volume)
• ¼ plate lean protein (blood sugar stabilizer)
• ¼ plate smart carbohydrates (slow-digesting energy)
• 1-2 tsp healthy fats (satiety and insulin support)

 

Choose slow cooker recipes with the best carbohydrate type and load – Focus on low-to-moderate glycemic load (GL) ingredients, meaning the total carb amount and absorption speed stay manageable. The best carb choices for diabetic friendly slow cooker meals include:

• Legumes (lentils, black beans, chickpeas)
• Whole grains (barley, quinoa, brown rice, wild rice)
• Root veggies in moderation (sweet potato, carrots, turnips)
• Avoid: white rice, refined pasta and canned sauces with added sugar

 

Match your protein to your goals – Different proteins impact satiety, fat levels and cholesterol differently. Choose the ones that are best for your specific wellness goals:

• Lean poultry and fish are ideal for weight management
• Opt for omega-3-rich fish such as salmon and sardines for heart health
• If you’re not a meat eater, choose lentils, tofu or split peas

 

Lean on low-sodium recipes, and those that don’t add sugar – Diabetics are more prone to high blood pressure and kidney disease, so reducing sodium below 2,300 mg/day can help improve blood pressure and kidney outcomes in those living with diabetes.

With many diabetic crock pot cooking recipes depending on beans as a base, this is something key to keep an eye on. Canned products tends to be higher sodium, so opting for dried beans is often the best move.

 

Include healthy fats in moderation – Fats such as olive oil, avocado oil, nuts, seeds and fatty fish can improve insulin sensitivity and heart health, both important for diabetics who have higher cardiovascular risk. Avoid butter, cream and cheese-heavy sauces in your diabetic crock pot cooking recipes.

 

Test and adjust with data – Once you’ve identified the specific diabetic crock pot recipes and flavor combos you enjoy cooking, track your post-meal blood glucose (1-2 hours after eating). Note how you feel from an energy, fullness and focus perspective. Adjust recipe ingredients accordingly—adding more fiber or protein if you spike or fewer starches if your glucose stays high.

 

Work with a dietitian or diabetes educator – A Registered Dietitian Nutritionist (RDN) specializing in diabetes can review your meal tracking data and glucose trends, customize macros and carb targets and suggest specific diabetic friendly slow cooker meals aligned with your medication, activity levels and lifestyle.

 

7 Easy and Healthy Diabetic Crock Pot Meals and Recipes

We’ve crafted these 7 diabetic friendly and healthy slow-cooker recipes as proof that you don’t need to skimp on yummy ingredients or flavor when living with diabetes.

And as an added bonus, crock pot cooking is a great way to use leftovers while keeping with your goals for maintaining blood sugar levels.

Note: you should still adjust portion sizes and check how your body responds to each of these slow cooker meals (especially if you use insulin or other medications). Don’t be afraid to swap ingredients for healthier meal options as needed.

 

1. Diabetic Friendly Crock Pot Lemon-Garlic Herb Chicken and Vegetable Recipe

Prep Time: 10 minutes
Cook Time: 6 hours on low (or 3-4 hours on high)

Ingredients (4 servings):

• 4 boneless, skinless chicken breasts
• 4 cloves garlic, minced
• Juice of 1 lemon + zest
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 tbsp olive oil
• 1 small onion, sliced
• 1 cup zucchini, diced
• 1 cup low-sodium chicken broth
• 1 cup whole grain orzo pasta
• Salt and pepper to taste

 

Cooking Instructions:

1. Place chicken in the slow cooker.
2. Mix garlic, lemon, herbs, olive oil and pour over the chicken.
3. Add onion and zucchini.
4. Pour in broth.
5. Cook until the chicken is tender (test with a fork to see how easily the meat pulls apart).
6. Add the orzo into the crock pot in the last 20-30 minutes to avoid it getting too mushy.

 

Approximate Carbs and Diabetic Exchanges (per serving):

• Carbohydrates: 6-8 g (from onion/tomatoes + broth)
• Lean meat exchange: 3 ( 3 oz cooked chicken)
• Vegetable exchanges: 2 non-starchy vegetable servings
• Starch exchange: 0 (or very small amount, depending on your system)
• Fat exchange: 1 (from olive oil)

 

2. Diabetic Southwest Crock Pot Chicken Recipe with Beans and Peppers

Prep Time: 12 minutes
Cook Time: 5-6 hours on low

Ingredients (4 servings):

• 4 boneless, skinless chicken thighs
• 1 cup diced no-sugar-added tomatoes
• ½ cup chopped bell peppers (any color)
• ½ cup black beans (rinsed and drained)
• 2 cloves garlic, minced
• 1 tsp chili powder
• ½ tsp cumin
• ½ tsp smoked paprika
• 1 cup low-sodium chicken broth
• Juice of ½ lime

 

Cooking Instructions:

1. Put the chicken in a slow cooker.
2. Add tomatoes, peppers, beans, garlic and spices.
3. Pour in chicken broth.
4. Cook until chicken is done.
5. Stir in lime juice before serving.

 

Approximate Carbs and Diabetic Exchanges (per serving):

• Carbohydrates: 15-18 g (from tomatoes, beans, peppers)
• Lean meat exchange: 3
• Vegetable exchanges: 2 non-starchy
• Starch exchange: ½ (beans counted partly as starch/fiber)
• Fat exchange: 0-1 (minimal added fat)

 

3. Diabetic Friendly Slow Cooker Whole Chicken Recipe (Can Store Frozen)

Prep Time: 5 minutes
Cook Time: 8 hours on low (for a whole chicken)

Ingredients (10 servings from one 4 lb chicken):

• 1 (4 lb) whole chicken, skin removed after cooking
• 2 tsp salt-free herb seasoning or a blend of garlic powder + herbs
• Optional: banana peppers

 

Cooking Instructions:

1. Remove giblets.
2. Pat chicken dry.
3. Rub seasoning inside and out of chicken.
4. Place chicken breast-side up in a slow cooker.
5. Cook on low for 8 hours.
6. Remove skin before serving.

 

Approximate Carbs and Diabetic Exchanges (per 3-oz cooked portion):

• Carbohydrates: 1 g
• Lean meat exchange: 3
• Vegetable/Starch exchanges: 0 (unless you serve with sides)
• Fat exchange: 1 (some fat remains after skin removal)

 

4. Savory Slow Cooker Lentil Vegetable Soup Recipe

Prep Time: 15 minutes
Cook Time: 4-6 hours on low (or 3-4 hours on high)

Ingredients (about 6-8 servings):

• 1½ cups dry green or brown lentils, rinsed
• 1 medium onion, chopped
• 2 cups chopped carrots
• 2 celery stalks, chopped
• 1 red bell pepper, diced
• 1 zucchini (or other non-starchy vegetable) optional
• 1 (14.5 oz) can diced tomatoes (no-salt added if able)
• 6 cups low-sodium vegetable (or chicken) broth
• 1 tsp cumin, ½ tsp dried thyme (or oregano), salt & pepper to taste
• Optional: fresh chopped parsley or lemon juice at end for flavor

 

Cooking Instructions:

• In the slow cooker, combine the lentils, chopped onion, carrots, celery, bell pepper (and zucchini if using), diced tomatoes, broth and seasonings.
• Set to low for 4-6 hours (or high 3-4 hours) until lentils and vegetables are tender.
• If you like, use an immersion blender to blend ⅓ of the soup for a creamier texture, then stir back in. (optional)
• Serve in bowls; garnish with parsley or a lemon wedge if desired.

 

Estimated Carbohydrate and Diabetic Exchange Info (per 1 cup serving):

• Total Carbohydrates: 23 g
• Dietary Fiber: 6 g
• Protein: 10 g

 

Estimated Diabetic Exchanges:

• Carb exchange: 1 (assuming 15 g = 1 carb exchange, 23g 1½)
• Vegetable/legume exchange: Lentils provide protein + carb so you might count as 1 starch + 1 extra vegetable/legume serving (depending on your system)
• Protein exchange: 1 (lean plant-protein from lentils)
• Fat exchange: 0-1 (minimal added fat)

 

5. Diabetic Friendly Slow Cooker Vegetarian Chipotle Chili Meal

Prep Time: 15 minutes
Cook Time: 6 hours on low or 3-4 hours on high

Ingredients (about 8 servings):

• 3 medium carrots, diced
• 2 medium sweet potatoes, diced
• 1 small onion, diced
• 4 cloves garlic, minced
• 4 cups cooked (or 1 large can) kidney beans, drained & rinsed
• 5 oz frozen corn (or so)
• 28 oz (approx) diced tomatoes (undrained)
• 1 tsp kosher salt
• ½ tsp cumin
• 1 tsp chipotle chili powder
• ¼ tsp black pepper
• Optional topping: diced avocado just before serving

 

Cooking Instructions:

• Add carrots, sweet potatoes, onion, garlic, kidney beans, corn, diced tomatoes and seasonings to the slow cooker.
• Cook on high for 3 hours then on low for 3 hours or directly on low for 7-8 hours.
• Just before serving, top with diced avocado if using.

 

Estimated Carbohydrate and Diabetic Exchange Info (per serving):

• Carbohydrates: 37 g
• Dietary Fiber: 10.9 g
• Protein: 10.2 g

 

Estimated Diabetic Exchanges:

• Carb exchange: 2-2½ (depending on your system; 15 g = 1 exchange)
• Vegetable/legume exchange: 1 starch (beans) + 1 vegetable serving
• Protein exchange: 1 (plant-protein)
• Fat exchange: 1 (if avocado used or small amount of oil)

 

6. Diabetic Crock Pot Vegan Chickpea and Sweet Potato Curry Recipe

Prep Time: 15 minutes
Cook Time: 6 hours on low (or 3-4 hours on high)

Ingredients (about 4 servings):

• 1½ cups cubed sweet potato ( 2 medium sweet potatoes)
• 1 large onion, diced
• 3 cloves garlic, minced
• 1½ cups cauliflower florets
• 1 (15 oz) can chickpeas, drained and rinsed
• 1 (14.5 oz) can diced tomatoes (no added sugar)
• 1 cup light coconut milk (or unsweetened almond milk for lower fat)
• 1 cup low-sodium vegetable broth
• 1 tbsp curry powder
• 1 tsp ground cumin
• ½ tsp turmeric
• Salt and pepper to taste
• Fresh cilantro, chopped (for garnish)

 

Cooking Instructions:

• Add sweet potato, onion, garlic, cauliflower and chickpeas to the slow cooker.
• Pour in the diced tomatoes, coconut milk and vegetable broth.
• Stir in the curry powder, cumin, turmeric, salt and pepper.
• Cover and cook on low for 6 hours (or on high for 3-4 hours) until the sweet potato is tender and flavors meld.
• Just before serving, stir and garnish with fresh cilantro.

 

Estimated Carbohydrate and Diabetic Exchange Info (per serving):

• Approximate total carbs: 30 g
• Dietary fiber: 6-8 g
• Protein: 8-10 g

 

Estimated Diabetic Exchanges:

• Carb (starch/legume) exchange: 2 (as 15 g = 1 exchange)
• Vegetable/legume exchange: 1 (chickpeas also count toward legume/protein)
• Protein exchange: 1 (using chickpeas as plant-protein)
• Fat exchange: 1 (from coconut milk)

 

7. Slow Cooker Mediterranean-Style Fish Stew Recipe (modified from Fit Slow Cooker Queen)

Prep Time: 10 minutes
Cook Time: 4-6 hours on low (or 2-3 hours on high)

Ingredients (serves 4):

• 1 lb (450 g) firm white fish fillets (e.g., cod, haddock), cut into chunks
• 1 medium onion, diced
• 1 bell pepper, diced (any color)
• 2 cloves garlic, minced
• 1 (14.5 oz) can diced tomatoes (no-added-salt if available)
• 1 cup low-sodium vegetable or fish broth
• 1 teaspoon dried Italian seasoning (or oregano + thyme)
• Salt and pepper to taste
• Fresh parsley (optional, to garnish)
• Optional: Serve with a small portion of whole-grain couscous, brown rice or steamed non-starchy vegetables

 

Cooking Instructions:

• Combine onion, bell pepper, garlic, diced tomatoes and broth in the slow cooker. Stir in seasoning, salt and pepper.
• Cook on low for 4-6 hours (or on high for 2-3 hours) until vegetables are tender.
• About 30 minutes before serving, add the fish chunks to the slow cooker. Cover and cook until the fish is just cooked through and flakes easily. (This timing helps prevent the fish from overcooking/mushing).
• Garnish with fresh parsley. Serve warm.
• If desired, add a side of steamed greens or a small portion of whole-grain starch (see exchange breakdown below).

 

Estimated Carbohydrate and Diabetic Exchange Info (per serving):
(Based on 4 servings total. Adjust if you change portions or add a starch side.)

• Carbohydrates (from tomatoes, bell pepper, onion, possible side): 18-22 g
• Protein: 22-25 g (from the fish)
• Fiber: 4-5 g (from vegetables and tomatoes)

 

Estimated Diabetic Exchanges:

• Lean meat/protein exchange: 3 (since 3 oz cooked fish, 1 lean meat exchange in many systems)
• Vegetable non-starchy exchanges: 2 servings (vegetables in the stew)
• Starch/Carb exchange: 1 or less (depending on the side you serve; if served with no added grains then maybe ½-1)
• Fat exchange: 0-1 (assuming minimal added fat)

 

Example meal log entry:

• 3 lean meat
• 2 non-starchy vegetable
• 1 starch (if you add ½ cup cooked brown rice)
• 0 fat

If you skip the grain side, you might log:

• 3 lean meat
• 2 non-starchy veg
• ½ starch
• 0 fat

 

Ingredient Swaps for More Diabetic Friendly Crock Pot Cooking Options

If you’re looking to swap ingredients in your diabetic crock pot recipes for more glucose friendly meal alternatives, consider these substitutions:

Carbohydrates and Grains:

• White rice → Brown rice, quinoa, barley, bulgur or wild rice
• White bread or rolls → 100% whole grain or sprouted grain bread (Ezekiel, oat, flaxseed)
• Regular pasta → Whole wheat, lentil or chickpea pasta
• White flour → Almond flour

 

Starches and Root Vegetables:

• White potatoes → Sweet potatoes, cauliflower mash, turnips, rutabaga
• Corn → Cauliflower rice, broccoli rice, green beans

 

Proteins:

• Fatty cuts of beef such as ribeye or brisket → Lean beef (sirloin, round), turkey or chicken breast
• Sausages or processed meats → Homemade lean meatballs, tofu, tempeh or lentils

 

Dairy:

• Sour cream for garnish → Greek yogurt
• Regular cheese → Part-skim mozzarella, feta or plant-based cheese

 

Fats and Oils:

• Butter and shortening → Olive oil or avocado oil

 

Sauces and Seasonings:

• Soy sauce → Low-sodium soy sauce or coconut aminos
• Ketchup or BBQ sauce → Sugar-free ketchup or homemade tomato-vinegar sauce
• Pre-made seasoning packets → Individual herbs and spices such as garlic, cumin, paprika and turmeric

 

FAQs About Managing Glucose Levels During Meals

Are There Certain Foods or Ingredients Diabetics Should Avoid When Trying to Balance Blood Sugar?

Whether you’re crock pot cooking or crafting any type of meal or recipe as a diabetic, the goal is to balance blood sugar levels. To that end, there are specific foods and ingredients that can cause sharp glucose spikes, insulin resistance or inflammation, all of which worsen blood sugar control over time.

Try to avoid the following when preparing glucose friendly meals in the slow cooker and beyond:

 

1. Refined carbohydrates and sugary foods such as white breads, bagels, white rice, regular pasta, breakfast cereals (especially ultra-processed ones) and pastries and sweets.

Instead, try whole grains, sprouted-grain bread, lentil or chickpea pasta and naturally-sweetened foods when cooking diabetic friendly slow cooker meals.

 

2. Sugary drinks like soda, fruit juices, sweetened teas, flavored coffees, sports drinks and sweetened nut milks.

Instead, opt for water with lemon or cucumber, unsweetened tea, black coffee or sparkling water with natural flavoring.

 

3. Processed meats and high-fat animal products like bacon, sausage, hot dogs, deli meats, high-fat cuts of beef and pork and fried chicken or other breaded meats.

Instead, choose skinless poultry, fish, eggs, tofu, lentils or beans for your protein source when cooking your diabetic crock pot recipes; just make sure you’re getting enough in your meal!

 

4. Deep-fried and ultra-processed foods like french fries or onion rings, packaged snack foods and frozen meals or fast food.

Instead, reach for air-fried or oven-roasted vegetables and proteins using olive or avocado oil.

 

5. High-glycemic starches in large portions. These include white potatoes, white or sticky rice, refined pasta and white flour tortillas.

Instead, try sweet potatoes, lentils, cauliflower rice or high-fiber grains in smaller portions within your glucose friendly recipes.

Remember, when it comes to crock pot cooking for diabetics, the point isn’t perfection. It’s better to aim for consistency, not restriction. Balance is about pairing carbs with protein and fiber, using whole, naturally-sourced ingredients and keeping portion sizes moderate.

This applies to meals and snacks, too. Additionally, a lower-sodium diet is extremely important for people with diabetes, not only because of blood pressure concerns, but also because of sodium’s connection to heart, kidney and vascular health. The American Diabetes Association (ADA) recommends no more than 2,300 mg/day for people living with diabetes.

Keep in mind that a large portion of dietary sodium comes from processed and restaurant foods, not table salt. Culprits include soups, sauces, deli meats, breads and condiments.

If you’re looking for ways to skip the processed, sodium-laden meals in exchange for something healthier but still flavorful, try these diabetic friendly sodium alternatives in your diabetic crock pot cooking endeavors:

• Herbs – fresh or dried
• Spices
• Acids – lemon or lime juice or vinegar
• Umami – mushrooms (fresh or dried), nutritional yeast, roasted garlic, miso paste
• Salt-free seasoning blends
• Aromatics – onions, garlic, celery and carrots, ginger
• Fermented and pickled sides

 

Does the Speed at Which You Eat Impact Your Glucose Levels?

It can, yes. There is strong evidence to suggest that self-reported fast eating is linked with a higher risk of metabolic issues, including elevated fasting plasma glucose and even the onset of Type 2 diabetes Mellitus.

A meta-analysis found that eating faster was associated with higher odds of elevated fasting glucose. There are also experimental and acute studies showing that eating speed influences post-meal glucose excursions (how big the rise is after you eat) in healthy people.

In one crossover trial, women consumed identical meals either quickly (10 minutes) or slower (20 minutes). The faster eating produced a larger glucose rise compared to slower eating.

There are a variety of reasons this might occur:

• When you eat fast, you tend to swallow larger bites, chew less and intake more food before your body feels full, all of which can lead to greater carbohydrate load than intended or faster absorption.
• Rapid eating may limit the time for digestive and hormonal response to act effectively, leading to higher peaks.
• Faster eating means less time between bites of food to set, which can speed gastric emptying and carbohydrate absorption.
• Over time, habitual fast eating can contribute to weight gain, higher insulin resistance and higher fasting or post-meal glucose levels.

Consider this your sign to sit down and really savor the diabetic crock pot meals you’ve been cooking. Try a few of these tactics to help avoid the consequences of eating too fast:

• Slow down your eating pace to help blunt glucose spikes after a meal.
• Pair slower eating with other good practices, such as eating non-starchy vegetables first to improve your post-meal glucose.
• Be mindful of when and where you eat, making a point to sit down, chew slowly and manage portions.

 

Does the Order in Which You Eat Your Food Impact Your Glucose Levels?

Yes, the order in which you eat different food components of a meal does appear to impact post-meal glucose and insulin responses, especially in people with Type 2 diabetes or insulin resistance.

A study published in Diabetes Care found that in adults with type 2 diabetes, eating fibrous vegetables and protein before carbohydrates (i.e., eating carbs last) reduced the incremental post-meal glucose peaks and improved glycemic variability for up to three hours compared with eating carbohydrates first.

Another article from UCLA Health summarized a trial in which participants ate the same meal on three days but altered the order. When the carbohydrate (white rice) was eaten last (after protein and vegetables) the blood glucose and insulin responses were measurably lower than when rice was eaten first.

Eating fiber-rich vegetables first can establish a slow digestion effect in which the fiber slows gastric emptying, or how quickly food leaves your stomach, and therefore, slows the absorption of glucose.

A similar effect happens when you eat protein and healthy fats first. Alternatively, when carbohydrates are eaten first, blood glucose rises rapidly before the fiber or protein-slowing mechanism kicks in, leading to higher peaks.

 

Can the Cooking Time of Your Crock Pot Meals Impact the Glycemic Index?

The recipe cooking time and method, including using a slow cooker or crock pot for cooking, can affect the glycemic index (GI) and overall impact of a meal on a diabetic individual.

This has to do with how heat, moisture and duration change the structure of carbohydrates, the fiber matrix and even the digestibility of starches and proteins.

The glycemic index measures how quickly a carbohydrate-containing food raises glucose after eating. High-GI foods such as white bread or white rice digest quickly and cause sharp glucose spikes. Low-GI foods like lentils or oats digest slowly and release glucose gradually.

How you cook your food can change the meal’s GI by altering the physical and chemical structure of starches and fibers. While cooking can raise GI for some foods by breaking down carbohydrates, making them faster to digest, diabetic crock pot meals typically include fiber, protein and fats, which collectively reduce the glycemic load (GL) of the meal.

In short, even if cooking time raises the GI slightly for one component, the overall meal impact can still be low due to these balancing factors.

Diabetic friendly slow cooker meals quickly top the list of favorites given their bent toward multiple ingredients and healthy ingredient balance. Instead of tossing in overcooked white rice, pasta or potatoes, try chicken and non-starchy vegetables to maintain those glucose levels.

 

Living with Diabetes Doesn’t Mean You Can’t Thrive

At Aspen Valley Health (AVH), we provide every patient with the tools required to live an active, healthy, fulfilling lifestyle, including those living with diabetes.

Our Certified Diabetes Care and Education Specialists (CDCES) can help you navigate your diabetes diagnosis, including dietary support.

Get in touch with us to learn more about the diabetes educators and nutrition experts at AVH, so you can enjoy a life free of worry and full of flavor.

 

Get In Touch