Controlling blood sugar levels should be the main objective when creating a diet plan for someone with diabetes. In this article, we are going to tell you all that you need to know to arrive at a diet plan that will work:
Here’s Everything You Should Be Eating if You Have Diabetes
Planning a meal around diabetes should not be that hard or boring, even. Food items that have lean protein, low-fat dairy, fruits, and vegetables are the key to creating the best diabetes diet plan.
For protein – To up the intake of proteins in your body, you can eat beans, poultry, nuts, eggs, tuna, sardines, etc.
Fruits and vegetables – Sweet potatoes, berries, and vegetables with little to no starch like kale, broccoli, and okra.
Dairy: You can have milk and yogurt that have little to no fat.
Grains: You can cook whole wheat pasta and brown rice as they are whole grains.
As you can see, a lot of these food items are tasty, delicious, and will keep your taste buds looking forward to the next bite. If you consult with your doctor and start adding more and more of these foods into your daily routine, you will be stunned to see the results.
Here’s Everything You Should Be Avoiding If You Have Diabetes
As we mentioned earlier, controlling blood sugar is a must. But there are some foods that can cause spikes in our blood sugar, and that is why it is important to know what they are so that we can limit their consumption.
- Processed grains like white rice and white pasta should be avoided.
- You should be eating natural and fresh fruits, and not those with added sweeteners like apple jam, canned fruits, etc.
- Foods that have been fried, like French fries, and anything that has a high amount of trans or saturated fats should not be making its way to your plate.
- Foods that have a high glycemic load, are made with refined flour, or are full-fat dairy must be avoided too.
The Best Diabetes Diet Plan
Over the years, doctors, dieticians, etc. have come up with a huge list of diets that all claim to be the best. We will talk about some of them here, but the key is to remember that you know what is best for you. The best approach to choosing a diet plan for diabetes is to have a long and healthy conversation with your doctor about the foods you can easily incorporate and ones you cannot. Religious beliefs, economic constraints, and allergies should all be taken into account. Once you do that, you will be able to arrive at the best possible diet plan for yourself.
Some types of diets out there:
- Vegan diet
- Vegetarian diet
- Mediterranean diet
- Gluten-free diet
- Paleo diet
Two Sample Menus That You Can Take Ideas From
Half of the avocado spread over toast, poached egg, and one orange.
A Mexican bowl made of two-thirds low-sodium canned pinto beans, a cup of chopped spinach, a quarter cup of chopped tomatoes, a quarter cup of bell peppers, one ounce of cheese, a tbsp salsa.
Baby carrots with hummus
A cup of cooked penne pasta with 1:5 cups of tomato sauce, and some ground turkey. Add zucchini, mushroom, garlic, etc. when cooking the sauce.
A 100g cup of cooked oatmeal with ¾ cup of blueberries, some almonds, and a tablespoon of chia seeds.
You can also have salads. This recipe makes them interesting and extremely tasty. Two cups of fresh spinach, grilled chicken breast, around half a cup of chickpeas, a half of a small avocado, some sliced strawberries, some shredded carrots, and dressing.
Diced small peach, cottage cheese.
Couscous, Mediterranean style – cook ⅔ of whole wheat couscous, sautée half a cup of eggplant, four sundried tomatoes, five chopped olives, dice some cucumber, and some balsamic vinegar, fresh basil.
You must look for a more thoughtful and thorough approach to diabetes diet plans – one that does not include starvation diets or weight loss pills. By following these tips and consulting your doctor, the process will become quite easy.