Having diabetes can be a bit of a struggle, but don’t worry, you’re not alone.
Over 32 million Americans are estimated to have diabetes.
Your diet is super important when it comes to this disease, especially when talking about blood sugar levels.
But figuring out how to enjoy the foods you love doesn’t have to be a chore.
It doesn’t matter if you have type 1, 2, or even prediabetes,
we’ve got the ultimate meal plan for every palate.
Can you still eat meat? Can you make a yummy but quick breakfast? Will this diet plan
be hard to follow? We’re going to answer all these questions and more in today.
Let’s start with Breakfast:
When it comes to diabetes, breakfast cereal and refined grains like white bread are
generally a no-no. So, if you’re looking for something quick but oh-so-tasty, try this:
Oatmeal with Cinnamon and Nuts: This one is especially wonderful on cold winter
mornings. Whole grains make sure your blood sugar levels won’t spike too much, and fiber might
improve insulin sensitivity, something super important when it comes to diabetes.
Diabetes, for the most part, increases the risk of heart disease and stroke, so you want
to include foods that improve heart health, this is where the magic ingredient comes into play,
nuts! One study says that nuts like hazelnuts, pistachios,
almonds, and walnuts, can lower the risk of heart disease and even death. So take your pick and
add some to your bowl of warm oatmeal, or cold if you’re making overnight oats.
The final touch is to sprinkle some cinnamon on top.
Cinnamon is known for lowering cholesterol and is perfect for diabetics because it
can help you manage your blood sugar levels by keeping them more stable.
If you want to be extra and get fancy, you can even add strawberries and chia seeds.
Strawberries are full of vitamin C one cup provides you with 100% of
your recommended daily intake. Not only is vitamin C good for the immune system,
but it also has anti-inflammatory and heart health benefits. On the diabetes front, one study
shows that the polyphenols from strawberries might improve overall insulin sensitivity.
Chia seeds are extremely high in fiber and won’t raise your blood sugar.
They might be able to lower your blood sugar levels. One smaller study showed
that chia seeds can help with weight loss and can control the glycemic levels in your blood.
This next meal idea might not be for everyone,
it depends on your situation, but if you’re okay with eggs, then:
Egg Breakfast Bowl:
Eggs are a little controversial when it comes to cholesterol and
diabetes management. So if you’re not comfy with them, you can either stick to egg whites or just
skip the eggs and have tofu instead. For this one, we’re taking cooked black beans, lightly sautéed
spinach, eggs, and olive oil and throwing them together, for a quick and easy breakfast or lunch.
You have the freedom to customize and add whatever veggies you want,
like carrots, peppers, corn, and green peas, you name it! Get creative!
Eggs are a wonderful source of protein, which will keep you
full throughout the day and can help with weight management. In one study,
losing just 5% of body weight can help those with type 2 diabetes specifically, improve blood sugar
levels. Plus, there are so many ways to cook eggs, you can make them exactly how you like.
You can lightly sauté the spinach or have it raw in this bowl. Spinach has loads of
magnesium, which is great for diabetics because it gives the insulin in your body a boost and
helps it absorbs the sugars in your blood. Which is the main concern for most diabetics.
Beans are super healthy, and they’re cheap! Even better, they may be able to prevent
diabetes. They rank low on the GI index, and in one study of over 3000 people, it was shown that
legumes might reduce the chances of developing type 2 diabetes in certain folks. But again,
they’re low on the Glycemic index, so even if you already have diabetes, they’re a great choice.
Finally, drizzle some olive oil and spices to taste, and you have a yummy,
diabetic-friendly meal to start the day!
Let’s move on to some great lunch ideas!
Avocado toast on Whole Grain Bread:
Fruits and vegetables in general are great for your health, regardless if you have diabetes or
not. But avocados don't have much sugar, so you don’t have to worry about it raising your blood
sugar levels too much. Not to mention, Avocado will give you a burst of healthy fats. They contain
monounsaturated and polyunsaturated fats, which could help lower high cholesterol levels, too.
As for bread, make sure it has whole grains since you want to stay away
from refined grains that are full of sugar and super processed. Whole wheat ranks lower
on the GI index, which means it won’t send your blood sugar through the roof,
and the added fiber will help keep your blood sugar levels in a healthy range.
You can splash a little olive oil on top, too, for an extra boost of these “good”
fats. Make sure you go with Extra Virgin olive oil as it’s the one that keeps all
the antioxidants, or polyphenols intact, and that’s the good stuff that you want.
Over 32 studies mentioned olive oil as the only type of fat that reduces heart disease
risk. Just don’t go overboard because these kinds of fats are still high in calories.
Salmon Salad with Creamy Lemon and Garlic Dressing:
Is anyone else getting hungry? This one sounds especially delicious. Plus
you can take it on the go! We all know that salad is healthy but most
of us struggle to eat it daily. Let’s make your salad less boring, shall we?
First of all fatty fish is super healthy no matter who you are, and we should all strive
to include it in our diets. But the omega-3 fatty acids are the real stars here, as they
have some pretty serious benefits for your heart. As we already learned, heart health is of utmost
importance when talking about diabetes. Research shows that those who eat fatty fish regularly can lower their risk of heart disease and serious episodes like heart attacks.
You can get creative here as well by not limiting yourself to salmon,
but exploring other types of fatty fish like sardines, mackerel, or anchovies.
We already talked about leafy greens like spinach in our last meal idea, but you don’t
have to limit yourself there. You can have cabbage, bok choy, kale, or collard greens!
They’re full of good vitamins like A, C, E, and K plus there's potassium, calcium, and iron too!
Now for the dressing, you can start with unsweetened Greek yogurt, which is shown
to improve body composition and may help with weight loss for those with type 2 diabetes.
The citrus has added vitamin C, and one clove of garlic will add: Fiber,
Manganese, Selenium, and Vitamins B6 and C. Not to mention garlic could help keep cholesterol
under control and can improve the way your body manages blood glucose. Add some dill,
salt, and pepper to taste, and you’ve got yourself a diabetic-friendly, healthy salad.
And finally, some Dinner options:
Brown Rice, Roasted Sweet Potato with Lean Chicken (no skin), and sauteed Kale:
We know, brown rice? Kale? This doesn’t sound like the most delicious meal,
but that’s why you add some lean chicken and yummy sweet potatoes.
Chicken in general can be a risk for diabetics because of the fat and salt content,
so to mitigate the worry make sure you remove the skin before you cook it. Try to get boneless,
skinless chicken whenever possible or chicken breast. And as always use low-sodium ingredients
when roasting. Roasting it in the oven will make for a tastier meal because you can add
any spices you desire along with fragrant herbs and of course, our friend olive oil.
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