Guide to Making Healthy Bento for Cholesterol and Lowering Blood Sugar

Kapanlagi.com - Maintaining a healthy diet doesn't have to mean torturing yourself with bland and boring dishes. With a little creativity and the right ingredients, we can enjoy food that is not only healthy but also appetizing! One interesting option is the healthy bento menu, which is perfect for diabetics or those on a low-sugar and low-cholesterol diet.

Bento, which is a traditional Japanese lunch box, focuses not only on nutritional value but also on the beauty of its presentation. In its healthy version, Chanchal Kaur presents a bento consisting of brown rice, boiled chicken, and a variety of fresh vegetables, without added oil or sugar. Each component is carefully arranged to meet the needs for fiber, lean protein, and complex carbohydrates.

This menu can be an ideal daily choice for the elderly, diabetics, or anyone wanting to adopt a healthy lifestyle. Its simple yet meaningful presentation combines love and care with every bite of healthy food.

1. Healthy Bento Recipe for Diabetics & Cholesterol Diet

By: Chanchal Kaur

Duration: ±45 minutes

Servings: 1 person

Ingredients

Rice and Vegetable Components:

• 1 plate of brown rice
• 50 grams of green beans
• 2 carrots
• 1 head of broccoli
• 3 egg whites (scrambled)

Vegetable Boiling Seasoning:

• 2 shallots
• 1 clove of garlic
• 2 bay leaves
• 1 piece of turmeric
• A pinch of Himalayan salt
• Water as needed

For Boiled Chicken:

• 500 grams of chicken breast
• 2 cloves of garlic, grated
• ½ piece of ginger, grated
• ½ tsp ground pepper
• Salt to taste

2. Steps to Create a Healthy Bento for Diabetics & Cholesterol Diet

1. Boil the Chicken:

• Boil water in a pot.
• Add grated ginger and garlic, then add ground pepper.
• Add the chicken breast, cook until done, and add salt to taste. Remove and set aside.

2. Boil the Vegetables:

• Trim and wash all the vegetables thoroughly.
• Boil water with bay leaves, turmeric, shallots, and garlic.
• Add the carrots first, followed by green beans and broccoli. Boil until cooked but still vibrant in color.

3. Scramble the Egg Whites:

• Whisk the egg whites and cook in a non-stick pan without oil until done.
• Set aside.

4. Serve:

• Take 1 plate of brown rice.
• Add boiled chicken, boiled vegetables, and scrambled egg whites.
• Arrange them in a bento box for an attractive and practical meal prep.

3. FAQ

1. What foods are good for lowering cholesterol and blood sugar?

Foods that are good for lowering cholesterol and blood sugar include green vegetables, lean fish, nuts, and whole grains such as brown rice. Avoiding foods high in sugar, trans fats, and processed meats is also highly recommended.

2. Is brown rice safe for diabetics?

Yes, brown rice is safer than white rice because it contains more fiber and has a lower glycemic index. This helps control blood sugar spikes after meals.

3. What are the benefits of egg whites for dieting?

Egg whites are high in protein and fat-free, making them ideal for low-calorie diets or diets aimed at lowering cholesterol. Their protein content also helps build muscle and keeps you feeling full longer.

4. Can people with high cholesterol eat chicken?

Yes, as long as the part of the chicken consumed is skinless breast and cooked in a healthy way such as boiling, grilling, or steaming. Avoid frying or adding coconut milk and butter.

(kpl/rmt)