Diabetes is on the rise, but most cases are manageable with healthy lifestyle changes. In spite of what you might have heard about diabetes, it doesn’t mean that you have to give up on all the foods you enjoy. Before working out on a diabetes diet plan, you’ve to learn about your body, its needs and limitations. Educate yourself and make sure you work on following details:
- You’ve to understand why it is important for you to keep your blood sugar level under check and how healthy eating choices are going to help you achieve that.
- While sugar is your biggest foe, it’s essential too. Make certain that your body gets the right amount of sugar, on the most appropriate time.
- You should keep yourself well versed about the dos and don’ts of eating when it comes to diabetes diet.
Now that you know these basics, let’s move on to discuss a little more science!
What to Eat?
To make a long story short, an ideal diabetes food plan is more like what anyone would eat on daily basis. But, you need to eat things that are rich in essential nutrients, contain fewer calories and have almost no fats. Following are the dos and don’ts of an ideal food plan for diabetics:
Choose high fiber, slow-release carbohydrates – Carbohydrates (carbs) define your blood sugar level, but you don’t have to avoid them. When it comes to carbs, you’ve two choices. Simple carbs, which are readily digested and cause a swift increase in blood sugar level. You’ve to avoid them and should skip refined and processed foods like table sugar, white rice and candies. Instead, choose foods that are rich in fiber and complex carbs. Complex carbs, owing to their complicated structure, are broken down slowly and don’t cause a spike in your blood sugar. Such foods include brown rice, whole-wheat pasta, brown sugar, high fiber breakfast cereal, quinoa, barn flakes and peas or leafy greens.
Choose sweets wisely – Eating for diabetes doesn’t mean that you have to eliminate sugar altogether. The key is moderation. First of all, you need to add some healthy fats to the desserts you eat. You also need to eat sweets with a meal rather than a stand-alone snack and reduce the amount of carbonated and sugary beverages you drink.
Be smart about fat intake – Fats can either be helpful or harmful in your diet. People with diabetes are generally at a higher risk for heart disease, so it’s important to be smart about fat choices. The most damaging fats are the saturated fats and the Trans fats. These are mainly present in red meat, whole milk, and hydrogenated oils. These should be avoided at all costs. It may sound a little weird to you, but unsaturated fats can help mitigate the damage done by high sugar. Nuts, natural vegetable oils, avocados and seafood are rich in unsaturated fats.
7 Day Diabetes Meal Plan!
A diabetes diet plan is a guide that tells you how much and what kind of foods you can choose to eat at meals and snacks. You can come up with a plan that suits your schedule and eating habits. Eating the same thing sounds lousy, right? So, including a variety of different foods and watching portion sizes is the key to a healthful, yet delicious diet plan.
Now let us look at the diet plan that you need to adopt to keep diabetes in check. Given below is a sample plan, you can alter it anyway you want as long as you follow the general guidelines mentioned before.
Star off with scrambled eggs and 1 slice of whole-wheat toast with 1 tsp. peanut butter. Add with it 1 cup of skimmed milk.
Grill/Roast a piece of chicken or turkey. Eat 1 Fudgsicle (no sugar added) as a dessert.
4 ounces grilled salmon or 1/2 cup brown rice cooked with low-fat chicken broth can be your main course. If you’re a veggie lover then mix 1/2 cup cucumbers with 1/2 cup cubed tomatoes tossed with 2 tablespoon olive oil and 1 teaspoon balsamic vinegar.
1 ounce whole grain crackers spread with 2 teaspoons reduced-fat peanut butter or a cup of flavored yogurt (as long as it doesn’t have additives, fats and sugar in it).
Tasty fried rice. Toss onions and garlic into a container and cook till they’re stir fired. Now vegetables including runner beans, capsicum and broccoli or any seasonal vegetables that might be available. Add to this mixture, cashews, tofu and cooked rice. Garnish with sliced egg omelet.
Vegetable burger, 9 baby carrots.
1/2 cup cooked brown rice, 1/2 banana (small).
1 cup cantaloupe melon, 3 ounces celery stick.
1/2 broiled grapefruit, 1 ounce ready-to-eat whole grain cereal and 1/2 cup fat-free milk.
Cheese Melt (2 ounces low-fat Cheddar cheese melted on 1 whole wheat English muffin with 2 slices tomato), 1 small peach and 1 serving Jicama salad.
2 oz. roasted turkey breast, 1 cup steamed broccoli (with low sodium salt), and grapes.
1 kiwi, 1 cup skim milk, 1 cup blackberries
A veggie omelet with a portion of seasonal vegetables.
3 ounces sliced turkey, mushroom (roasted) and asparagus salad, 1 small whole white pita bread and 10 red grapes.
1 cup skimmed milk and ½ cup cooked quinoa.
2 cups air-popped popcorn, 1 serving sugar free vanilla pudding.
1 slice whole wheat raisin bread spread with 1/4 cup part-skim ricotta, 1/2 cup mango slices.
1 cup tossed salad mix, 1/2 cup pineapple (fresh), 1 tablespoon blue cheese salad dressing (fat free), and 1 oatmeal bread slice.
Salt and wild rice, 1 cup cooked asparagus (add low sodium salt to your taste) and 1 nectarine (medium).
1 orange (medium), 6 ounces lemon yogurt.
Mocha shake with seasonal fruits.
1 cup watermelon, a bowl of bean soup, 1 cup tossed salad with 2 teaspoons low-calorie dressing and 1 slice multigrain bread.
1 cup steamed broccoli, 1 small whole-wheat dinner roll
1 apple (small), 1/4 cup salsa.
1 small toasted whole wheat bagel and a bowl of veggie salad.
Tasty Pockets. Fill half a wholemeal pita bread with strips of tuna, tree nuts, salmon or egg. Add to it vegetables like capsicum, cucumber, spinach and tomato. Season with reduced chili, yogurt and coriander.
1 cup tossed salad mix, 1 tablespoon low calorie salad dressing, Turkish chicken, 1 peach (medium).
1 frozen fruit bar, 3 whole wheat graham crackers
To conclude, diabetes is a dreadful condition that can be managed, if not cured, to a great deal by observing caution. Lifestyle and healthy eating choices are the centerpiece of your road to rehabilitation!