Healthy Fall Foods

Fall's fabulous four dish up color, flavor, and diabetes-fighting nutrients.

Lara Rondinelli By Lara Rondinelli, RD, LDN, CDE

Cooler temperatures and sweatshirts, along with the beautiful changing of the leaves, make autumn a favorite season for many. But it can also be the beginning of a dicey time for people with diabetes looking for healthy fall recipes. Halloween begins the craze of endless candy bowls in many homes and work offices. Overindulging on these foods can lead to high blood sugar levels and unwanted weight gain. The sweet frenzy then continues with pies, cookies, candy, and more in the holiday months of November and December.

But, you can definitely enjoy the fall season by maintaining control and taking advantage of some of nature's healthy treats. These seasonal foods can get you in the mood for fall while providing vitamins, minerals, fiber, and a fairly low amount of carbohydrates.

Pumpkin PiePumpkin — These glorious, orange globes are a staple of fall. Recipes using pumpkin as a main ingredient can be healthy and easy to make. Typically we think of carving it, but pumpkin is actually a very nutritious food packed with lots of vitamin A and other important nutrients. Scoop the seeds out (and toast them), slice in half, and bake in the oven to turn fresh pumpkin into a wonderful pot of soup. If the thought of baking a pumpkin sounds like too much work, canned pumpkin is easy and convenient to use while still offering good nutrition. Most people think of using pumpkin for pies, but canned pumpkin can also taste great when used to make pumpkin bread, muffins, or even pasta and pancakes.

Spaghetti SquashSpaghetti Squash — If you've never eaten this fun vegetable make sure to try it this season. Spaghetti squash is easy to prepare and can be a great alternative to regular spaghetti. Cut the squash in half lengthwise and scoop out the seeds. Place squash face down in a baking dish coated with cooking spray and bake at 400 degree for about 40 minutes. When done scrape out the squash meat with a fork and drizzle with a little olive oil and Parmesan cheese. It will look like spaghetti! It will be a fun fall recipe that the whole family can enjoy.

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Last Modified Date: June 11, 2013

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by Brenda Bell
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