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Enjoy Flavorful Diabetic Soul Food This Weekend

One of the biggest challenges you may face as a diabetic is planning meals that are tasty, satisfying and healthy. If you enjoyed soul food in the past, you may think you can no longer eat these mouth-watering dishes because of their rich, spicy flavors; however, the fact is that with some adjustment you can still enjoy flavorful diabetic soul food whenever you like.

The recipe below is the well-known and well-loved shrimp scampi. If you are not allergic, shrimp is a good seafood for you as a diabetic. It contains protein, vitamins and minerals, including Vitamin B 12, selenium, choline, copper, and zinc.

If you are concerned about cholesterol, shrimp does contain a large amount (189 mg per 100 grams/3.5 oz), however the low fat content (2mg of fat per 3.5oz) and the high amount of omega 3s (267 mg per 3 oz) make shrimp safe to be eaten in moderation even if you have high cholesterol.

With that said, let’s dive into the shrimp scampi recipe. But remember, everyone is different, so if you are concerned that shrimp dishes may not be right for you, by all means check with your doctor before using this recipe.

Diabetic Shrimp Scampi Recipe adapted from Soul Food and Southern Cooking


  • 1-1/2 teaspoons olive oil
  • 5 cloves, garlic, finely chopped
  • 3/4 pound large shrimp, raw, peeled and deveined (6-8 shrimp)
  • 1 pinch lemon, zest
  • 1 teaspoon fresh lemons, juice
  • 1/8 teaspoon white pepper
  • 2 tablespoons chopped fresh, parsley
  • salt to taste
  • 1/2 tsp crushed red pepper flakes (optional)


  1. Heat olive oil in a large nonstick skillet over medium-high heat. Add garlic, cook and stir for about 3 minutes.
  2. Add the shrimp and cook for 2 minutes. Season with salt and pepper flakes (if used) to taste. Next add lemon vest, lemon juice and pepper and continue to cook for an additional 2 minutes, until shrimp are done (pinkish white and firm to touch). Do not allow to overcook.
  3. Sprinkle with parsley and serve immediately with your favorite pasta.

Nutritional Information:

Calories 113
Calories From Fat 29
Total Fat 3g
Saturated Fat 0.51g
Cholesterol 130mg
Sodium 129mg
Potassium 190mg
Total Carbohydrate 3g
Protein 18g

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

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