SLIDESHOW
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Healthy Meal Plans for Diabetes ( courtecy;-medicineNet.com )
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Find out what foods are best for type 1 and type 2 diabetes.
Explore meal plans that can help control your blood sugar levels.
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A Diabetes Meal Plan
When you have Type 1 or
Type 2 diabetes, eating a good balance of protein, carbohydrates, and healthy
fats is crucial to controlling your blood sugar and weight. Some people find it
helps to count carbs, too. So what's a well-balanced dinner look like when it
comes to Type 1 or Type 2 diabetes? How can a patient with diabetes enjoy a
power breakfast? Moreover, what foods should you try to avoid? Your doctor’s
food guidelines are the building blocks of healthy eating as a patient with
diabetes. Choosing within them and enjoying your meals is what this article is
all about.
What Does a Healthy
Diet Look Like for Diabetes?
Diabetes puts you at
greater risk of heart disease and stroke. In fact heart disease and stroke are
the leading causes of death among people with diabetes. So a healthy diet for
diabetes is one that reduces your risks of those deadly conditions.
To avoid heart disease,
a healthy diabetes diet is one designed to improve your
·
blood glucose,
·
blood pressure, and
·
cholesterol numbers.
A successful diabetes
meal plan should also help you lose weight or maintain a healthy weight.
Bad Breakfast for a Diabetes Diet: Farm
Breakfast
Calories:
2,060
Carbs:
276g
While
patients with diabetes can eat any food they like, moderation is crucial. The
problem with the traditional American farm breakfast (pancakes, sausage or
bacon, eggs, and hash browns), is that you blow through your carb and calorie
budget in a hurry.
What
Is the Carb Limit for Type 2 Diabetes?
Experts
suggest that meals for people with diabetes should have 45-75 grams of
carbohydrates, depending on individual goals. Your body weight, activity, and
medications all matter. This meal packs enough carbs for four to five meals,
meaning you should steer clear.
Better Breakfast for a
Diabetes Diet: The New American Breakfast
Calories: 294
Carbs: 40g
In this meal, comprised
of eggs Florentine and oatmeal, lots of fiber helps slow digestion and prevent
blood sugar spikes. Most of those 40 carbs come from fiber-rich oatmeal and
blueberries.
Why Do Carbs Matter
With Diabetes?
Carbohydrates fuel your
body, and some are necessary to stay energized. But high-carb foods are the
ones that spike blood sugar, too.
Spreading carbs across
the day makes sense for people with diabetes. Some foods that are high in
carbohydrates include
·
cereal,
·
bread,
·
rice,
·
pasta,
·
starchy veggies like
potatoes and corn,
·
sweets,
·
fruit,
·
milk, and
·
yogurt.
Bad Mexican Food a
Diabetes Diet: Chips, Burrito
Calories: 1,760
Carbs: 183g
You’ve sat down to a
tasty Mexican food meal, and before the entrée comes to the table you’re
greeted with a nice, big basket of chips with salsa. Before you even take a
bite of your burrito, you’ve consumed 98 grams of carbs and 810 calories from
that one basket of chips alone.
Once you’ve finished the
burrito, you’ve consumed most of your calories for the day and way more carbs
than you should eat in one meal. Not only that, but the sodium from the chips
is sky-high—easily more than a day’s worth.
What Beans Are
Healthiest?
Picking the right beans
with your Mexican food can make a big difference to your health. Let’s compare
the numbers.
1 Cup Canned, Refried
Beans
·
Saturated fat: 1g
·
Sodium: 1,069mg
·
Fiber: 12g
·
Sugar: 1g
·
Carbohydrates: 36g
1 Cup Unsalted Black
Beans
·
Saturated fat: 0g
·
Sodium: 2mg
·
Fiber: 15g
·
Sugar: 0g
·
Carbohydrates: 41g
As you can see, black
beans have refried beans beat on almost every level. The sodium level is much,
much lower, saturated fat disappears, and fiber is slightly higher as well.
There are slightly more carbs in black beans, but the fiber helps prevent that sugar
from causing spikes in your blood sugar level.
Better Mexican Food for
a Diabetes Diet: Black Bean and Beef Enchilada
Calories: 443
Carbs: 48g
Lean beef and black
beans make this Mexican dish a good option for a diet for patients with
diabetes. The fiber in the beans can help lower blood cholesterol and control
blood sugar. Follow these tips for a successful meal that’s mindful of your
Type 1 or Type 2 diabetes:
·
Go heavy on the veggies.
·
Go light on cheese.
·
Enjoy 10 small corn
chips (1 ounce) with a little guacamole.
Bad Pork for a Diabetes Diet: Southern Rib
Plate
Calories:
2,510
Carbs:
83g
All
of that macaroni and cheese, corn on the cob, and sugary barbecue sauce lies in
waiting on your plate, ready to ambush your daily carb intake goals. The fatty
pork ribs add to the calorie cost, too. But corn is a vegetable, right? True,
but remember: corn is one of the high-carb vegetables. One medium ear of corn
packs 19 grams of carbohydrates. All in all, this meal is high-risk for anyone
concerned about controlling their blood sugar and weight.
Fortunately,
there are healthier ways to enjoy pork, as you will see on the next slide
Better Pork for a
Diabetes Diet: Pork Tenderloin Meal
Calories: 360
Carbs: 42g
Pork tenderloin is one
of the leanest and most versatile cuts of meat. Here it's prepared in a Dijon
mustard glaze and served with steamed broccoli.
“But wait!” you might be
thinking. “Aren’t those mashed potatoes laden with diet-busting carbs?” Au
contraire. These are mock mashed potatoes—pureed cauliflower that stands in
beautifully for carb-heavy white potatoes. (Remember—from a diet perspective,
potatoes are a starch, not a vegetable). Round out the meal with a whole wheat
dinner roll, which will add some carbs, but also prevents blood-sugar spikes
with additional fiber
Bad Pasta for a Diabetes Diet: Shrimp Pasta
Alfredo
Calories:
2,290
Carbs:
196g
A
typical shrimp pasta Alfredo at your local Italian restaurant is often served
in huge portions. Expect a whopping 73 grams of artery-clogging saturated fat.
That’s bad news for anyone with diabetes, as doctors advise limiting saturated
fat to about 15 grams per day for a 2,000-calorie diet. And speaking of that
2,000-calorie diet, exactly how can you stick to it given the calorie count on
this dish? Do your heart a favor and say “hasta luego” to pasta Alfredo.
Better Pasta for a Diabetes Diet: Shrimp, Feta
Pasta
Calories:
369
Carbs:
48g
Naturally
low-fat shrimp and ripe, juicy tomatoes make this pasta dish a winner for
anyone, especially anyone concerned with the health of their heart.
For
an extra-healthy bonus, try pasta made from 50% to 100% whole grain to add the
benefits of fiber: better blood sugar control and more satisfaction.
While
this salad offers a lot of flavor, pay attention to what it doesn’t have: heavy
sauces full of saturated fats and sugars. Sometimes the sauce is the difference
between a meal that’s healthy and nutritious and a meal that’s better to avoid.
Feta
cheese has a tangy flavor and 1/3 less fat than hard cheese. When you use
cheeses with stronger flavors, you also need less of them. So a good way to get
the healthy benefits of dairy without going overboard is to find robust cheeses
that you like, and use them sparingly in your dishes.
Bad Sandwich for a Diabetes Diet: Tuna Sandwich
Meal
Calories:
1,050
Carbs:
183g
Lunch
is just as important as other meals when you have diabetes, so don't grab just
any sandwich or wrap. What’s wrong with the one shown here? It’s not the tuna
itself, but what it comes with; Ready-to-eat tuna salad can be swimming in
mayonnaise. Chips and a large, sugary drink push the total carbs to 183 grams:
far too much for anyone who wants to avoid heart disease, especially anyone
with diabetes.
Another
problem here is the plain, white bread this tuna sits on. White bread is a
starch, and starches pack on carbs. Some starches can be included in a healthy
diet, but it’s always a good idea to choose starches that balance the carb load
with the added health benefits of fiber via whole grains. Look for breads with
the “100% Whole Grain” stamp. Even breads stamped “Whole Grain” may made of up
to 50 percent refined grain.
Better Sandwich for a Diabetes Diet:
Turkey-Veggie Sandwich
Calories:
445
Carbs:
55g
Order
a turkey sandwich on fresh, whole-grain bread, piled high with veggies. Those
veggies and whole grains add fiber—six grams of fiber, in fact—which is
important to any diet and helps control spikes in blood sugar.
Make
it a combo with fruit salad and a glass of low-fat milk for a terrific,
diabetes-friendly meal. Milk, fruit, and veggies are all high in potassium, and
potassium helps lower blood pressure.
Are
High-Fiber Foods Filling?
If
you’re not used to eating enough fiber—and most Americans aren’t—you may be
skeptical of how full you’ll feel from a high-fiber diet. “Will that salad
really satisfy?” you may wonder.
It
may come as a surprise that one of the chief benefits of fiber is that it
increases satiety—that’s the feeling of fullness you get after a meal. That’s
because fiber slows your digestion and affects hormones that impact fullness.
What’s more, fiber does this without adding many calories to your diet, which
makes it ideal for weight loss. Adding plenty of water to a higher-fiber diet
will also help you feel fuller longer.
How
much fiber is enough? The federal government’s official nutrition guide, “The
Dietary Guidelines for Americans,” recommends 14 grams of fiber for every 1,000
calories consumed. The average American diet is well below this standard.
Bad Cajun Food for a Diabetes Diet: Cajun
Sausage Gumbo
Calories:
1,069
Carbs:
92g
Rotisserie
chicken provides a reasonably good start for a Cajun gumbo lunch, but the
sausage, oily soup base, and giant corn muffin make this meal a problem for
anyone concerned about long-term health. The fat, saturated fat, and calories
in this gumbo are sky-high.
The
carbs in this meal would be manageable, except for that large corn muffin. It
has 71 grams of carbs, which blows your whole day’s carb intake in one meal. A
mini-muffin offers the same taste for only about 9 grams of carbs.
Better Cajun Food for a Diabetes Diet: Trim
Chicken Gumbo
Calories:
451
Carbs:
42g
Gumbos
you make at home are more likely to fit within your diabetes meal plan. That’s
because you get to control exactly what goes into your meal. Use reduced-fat
sausage, brown rice, and lots of high-fiber vegetables. Instead of getting your
flavor from greasy soup bases, feel free to go wild with the Cajun spices,
which add tons of kick without any additional carbs or calories.
To
complete this meal, add a whole-grain salad medley with nuts, dried fruit, and
chopped veggies. The veggies bring up your daily fiber, something nearly
everyone could use more of in their diet.
Bad Chicken for a Diabetes Diet: Fried Chicken
Meal
Calories:
1,030
Carbs:
96g
Chicken
is a lean, healthy protein, so what’s wrong with this meal? The big problem is
the “fried” part of “fried chicken.” By ordering fried chicken, you’re also
ordering a side of saturated fat, too much of which adds serious health risks
later in life.
Meanwhile
the mashed potatoes and biscuits are adding diet-wrecking carbs to your chicken
dinner. Overall, this meal has way too many carbs and too much saturated fat to
be healthy. Add to all that the sodium—more than twice your daily allowance—and
you have a recipe for early heart problems, particularly if you suffer from
Type 1 or Type 2 diabetes.
Better Chicken for a Diabetes Diet: Roast
Chicken Meal
Calories:
312
Carbs:
29g
Roast
chicken is simple to make and tastes great. Serve up half a cup of skinless
chicken breast. Add sweet potatoes and asparagus for a super-nutritious meal.
Those
sweet potatoes are high in fiber and vitamin A. Because they’re so naturally
sweet, all the sweet potatoes need is a sprinkle of cinnamon. Some think
cinnamon may help manage blood sugar, too, though the American Diabetes
Association does not recommend cinnamon to help regulate blood glucose.
Bad Burger for a Diabetes Diet: Bacon
Cheeseburger Meal Deal
Calories:
2,700
Carbs:
209g
You
had to know this one was coming. Does anyone think a hamburger and french fries
make for a healthy meal? A bacon cheeseburger, large fries, and large soda have
more than two days’ worth of carbs, 2,700 calories, and 44 grams of saturated
fat. That all adds up to a dangerous affront to your heart health. Keep in mind
that meals like this contribute to heart disease and stroke, the two greatest
killers of people suffering from diabetes. Still think it’s a tasty treat?
Part
of the problem comes from the low price of such high-calorie, high-carb,
high-fat food. "Upsizing" and low prices make it hard to eat small
portions at burger joints, meaning if you eat frequently from fast food
restaurants, your overall health outlook is likely to decline.
Better Burger for a Diabetes Diet: Asian Tuna
Burger
Calories:
437
Carbs:
38g
To
get a healthy burger fix, make this meal at home. Tuna gives you heart-healthy
omega-3 fatty acids, while satisfying your protein needs with far fewer
calories than a hamburger patty.
Add
a whole-grain bun, ½ cup of broccoli-carrot slaw, and a few mandarin orange
slices. All of that adds fiber. The sweet and tangy flavors also go great
together!
Bad Fish for a Diabetes Diet: Fish Fry Platter
Calories:
910
Carbs:
92g
Just
like chicken, fish is a healthy, lean source of protein. But when it comes
fried, it brings lots of unwanted saturated fat. The breading, oil, and extra
calories cancel out the health benefits of the fish itself.
Not
only is the fried fish a problem for anyone concerned about a healthy heart,
those french fries in the typical fish and chips meal come with similar
problems as well. Beware of fried sides, as well as coleslaw slathered in
sugary mayonnaise dressing. Look for healthier ways to enjoy fish to save
yourself from shipwrecking your health.
Better Fish for a Diabetes Diet: Grilled Fish
and Veggies
Calories:
456
Carbs:
48g
A
super meal for people with diabetes, or anyone else, begins with grilled or
baked fish. The American Heart Association recommends eating fish twice a week
for better heart health. They say eating fish regularly leads to a lower risk
of heart disease. In fact the type of fish is secondary to just eating more
fish, provided it’s prepared in a healthy way. Whether it’s farm-raised,
wild-caught, high in omega-3 fatty acids or not, adding more fish to your plate
will help keep your heart in good shape.
To
complete this healthy meal, add a grilled corn salsa and a beet, pear, and
walnut salad. The total carbs don't go overboard (48 grams), and there's a good
balance of other key nutrients: protein, fiber, and fat.
Bad Chinese Food for a Diabetes Diet: Chinese
Combo
Calories:
1,433
Carbs:
125g
Chinese
food can be great for a healthy diet, but not all Chinese food is created
equal. Deep fried egg rolls, fried rice, and a main dish dripping in oily or
sugary sauce make the meal above an unhealthy choice.
There’s
another hidden danger in this particular meal. Some people with diabetes should
have less than a third of the sodium found in this Chinese combo meal all day.
That’s because about 25 percent of the population is salt sensitive, a
condition that causes their blood pressure to rise from eating too much sodium.
If you’re one of them, beware of soy sauce, a flavoring that sends the sodium
content soaring. Just one tablespoon of soy sauce adds about 1,000 milligrams
of sodium to your food.
Better Chinese Food for
a Diabetes Diet: Stir-Fry
Calories: 474
Carbs: 39g
If you want to enjoy the
flavor of Chinese food without all the negative health effects, start at home.
Make your own beef and broccoli stir-fry meal. Making it yourself allows you to
choose a lean cut of beef and low-sodium soy sauce.
Choose steamed instead
of fried pot stickers to shave fat calories. For even less sodium, skip the soy
sauce.
Stir-Fry Vegetable
Tips
Rather than slathering
your plate with greasy noodles and fried rice—both full of carbs, calories, and
fat—load up on stir-fried vegetables instead. Some veggies that go great with
stir-fry include the following:
·
Bell peppers
·
Carrots
·
Zucchinis
·
Onions
·
Baby sweetcorn
·
Bean shoots
·
Spinach
·
Mung bean sprouts
·
Snow peas (also called
sugar peas and snap peas)
·
Asparagus
·
Broccoli
To make sure your
vegetables turn out their tasty best, follow these tips:
·
Keep it
uniform! Try to cut all your vegetables down to about the same size.
·
Keep it dry! Don’t
ruin your stir-fry with soggy vegetables. Water explodes when it gets too hot,
which can lead to grease splatters and poor results. Try washing and draining
the veggies earlier in the day to keep them dry.
·
Keep them moving! Don’t
forget the “stir” in “stir-fry.” By keeping your vegetables moving while they
cook, you’ll be making sure they cook evenly and avoid burning.
·
Reviewed by Melissa Conrad Stöppler, MD on Tuesday,
October 18, 2016
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Diabetes Diet: Healthy
Meal Plans for Diabetes-Friendly Eating
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Sources:
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This tool does not
provide medical advice.
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