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Diabetes Diets Basic Meal Planning Diabetic Meals Diet Plans Foods Meal Recipes What to Eat

1-Month Free Diabetic Meal Plan: Tasty & Nutritious

Diabetes, a persistent ailment that impacts a significant portion of the global population, requires effective management strategies. Among the crucial elements of diabetes management is adhering to a wholesome diet. Yet, discovering delectable and nourishing meals that align with the dietary needs of individuals with diabetes can pose as a formidable task. That’s why we have created a 1-month free diabetic meal plan that is tailored to meet the dietary needs of individuals with diabetes. In this article, we will provide detailed information on how to follow this meal plan, including sample meal ideas, cooking tips, and nutritional recommendations.

Benefits of a Diabetic Meal Plan

A well-planned diabetic meal plan can offer numerous benefits for individuals with diabetes. By following a structured meal plan, individuals can better manage their blood sugar levels, reduce the risk of complications, and improve overall health. Some of the key benefits of a diabetic meal plan include:

Blood sugar control

A diabetic meal plan focuses on regulating blood sugar levels by controlling the intake of carbohydrates, which can help prevent spikes and dips in blood sugar levels.

Weight management

Maintaining a healthy weight is crucial for managing diabetes. A diabetic meal plan includes portion control and emphasizes nutrient-dense foods, which can help individuals achieve and maintain a healthy weight.

Heart health

People with diabetes are at increased risk of cardiovascular disease. A diabetic meal plan includes heart-healthy foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats, which can promote heart health.

Nutritional balance

A well-designed diabetic meal plan ensures that individuals receive a balanced intake of essential nutrients, including carbohydrates, proteins, fats, vitamins, and minerals, to meet their dietary needs.

Understanding the Diabetic Meal Plan

The 1-month free diabetic meal plan is designed to provide a balanced and varied diet that meets the nutritional needs of individuals with diabetes. It includes a wide range of foods from different food groups, with an emphasis on whole, unprocessed foods. The meal plan consists of three main meals (breakfast, lunch, and dinner) and three snacks (morning, afternoon, and evening), spaced throughout the day to regulate blood sugar levels and prevent hunger.

Sample Meal Ideas

Breakfast

Whole grain oatmeal with nuts, berries, and a drizzle of honey
Greek yogurt with chopped fruits and a sprinkle of cinnamon
Veggie omelet with spinach, tomatoes, onions, and feta cheese

Lunch

Grilled chicken breast with roasted vegetables and quinoa
Mixed greens salad with grilled fish, avocado, and vinaigrette dressing
Vegetable stir-fry with brown rice and tofu or lean beef

Dinner

Baked salmon with roasted asparagus and sweet potato
Turkey meatballs with zucchini noodles and marinara sauce
Lentil stew with mixed vegetables and whole grain bread

Snacks

Apple slices with almond butter
Greek yogurt with mixed nuts and seeds
Carrot sticks with hummus

Cooking Tips for Diabetic Meal Plan

Preparing meals at home is an essential part of a diabetic meal plan, as it allows individuals to have better control over the ingredients and portion sizes. Here are some cooking tips to keep in mind while following the 1-month free diabetic meal plan:

Choose whole grains

Opt for whole grain options such as brown rice, quinoa, whole wheat bread, and whole grain pasta, as they are higher in fiber and have a lower glycemic index compared to refined grains.

Incorporate lean proteins

Include lean protein sources such as skinless chicken, turkey, fish, tofu, beans, and legumes in your meals to help regulate blood sugar levels and promote satiety.

Use healthy cooking methods

Avoid deep frying and instead choose healthier cooking methods such as baking, grilling, roasting, or stir-frying with minimal oil to reduce added fats and calories in your meals.

Limit added sugars

Be mindful of added sugars in your recipes and opt for natural sweeteners such as stevia, monk fruit, or small amounts of honey or maple syrup instead of regular sugar.

Load up on vegetables

Incorporate a variety of non-starchy vegetables such as leafy greens, broccoli, cauliflower, carrots, bell peppers, and zucchini in your meals to add fiber, vitamins, and minerals without adding many carbs.

Watch portion sizes

Pay attention to portion sizes to avoid overeating, as even healthy foods can affect blood sugar levels when consumed in excess. Use smaller plates and bowls, and listen to your body’s hunger and fullness cues.

Nutritional Recommendations for Diabetic Meal Plan

A well-designed diabetic meal plan should provide a balance of essential nutrients to meet the unique dietary needs of individuals with diabetes. Here are some key nutritional recommendations to keep in mind:

Carbohydrates

Choose complex carbohydrates with a low glycemic index, such as whole grains, legumes, and non-starchy vegetables, as they are digested more slowly, resulting in a slower rise in blood sugar levels.

Proteins

Include lean protein sources, such as poultry, fish, tofu, beans, and dairy products, in your meals to help with blood sugar regulation, muscle building, and repair.

Fats

Choose healthy fats such as nuts, seeds, avocados, olive oil, and fatty fish, which are rich in omega-3 fatty acids and can help promote heart health.

Fiber

Include high-fiber foods such as fruits, vegetables, whole grains, and legumes in your meals, as fiber can slow down the absorption of carbohydrates, leading to better blood sugar control and improved gut health.

Micronutrients

Ensure adequate intake of essential vitamins and minerals, such as vitamin D, vitamin B12, magnesium, and chromium, through a variety of whole foods or supplements, as these nutrients play a crucial role in blood sugar regulation and overall health.

FAQs (Frequently Asked Questions)

Can I follow the 1-month free diabetic meal plan if I have other dietary restrictions?

Absolutely! The 1-month free diabetic meal plan can be customized to accommodate various dietary restrictions, such as gluten-free, vegetarian, or vegan diets. Simply substitute or modify the meal options to suit your specific needs while still adhering to the principles of balanced meals and blood sugar regulation.

Can I still eat desserts on the diabetic meal plan?

Yes, you can enjoy desserts in moderation on the diabetic meal plan. Opt for healthier dessert options, such as fresh fruits, sugar-free or low-sugar desserts, or homemade treats using natural sweeteners. Remember to monitor your portion sizes and be mindful of your overall sugar intake to maintain blood sugar control.

How often should I eat on the diabetic meal plan?

The diabetic meal plan typically includes three main meals (breakfast, lunch, and dinner)

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Diabetes Diets Diabetic Meals Diet Plans Foods Meal Recipes

10 Delicious and Nutritious Diabetic Diet Snacks for Blood Sugar Control

Diabetes is a chronic medical condition that requires careful management of one’s diet. Eating healthy and controlling portions can help maintain healthy blood sugar levels. Snacks are an essential part of a diabetic’s diet as they help maintain glucose levels and prevent overeating at mealtimes. In this article, we’ll discuss some healthy snack options that are perfect for those with diabetes.

Nuts

Nuts are a great snack option for individuals with diabetes. They are low in carbohydrates, high in protein, and packed with healthy fats, fiber, vitamins, and minerals. Nuts like almonds, walnuts, pistachios, and cashews have been shown to improve insulin sensitivity, lower cholesterol levels, and reduce inflammation. However, it’s important to note that nuts are high in calories, so it’s essential to control portions and avoid sweetened or salted varieties.

Hard-Boiled Eggs

Hard-boiled eggs are a quick and easy snack option for individuals with diabetes. They are high in protein and healthy fats, which help regulate blood sugar levels and keep you feeling full for longer. Hard-boiled eggs are also low in carbohydrates, making them a great option for those who need to monitor their carbohydrate intake. Sprinkling some salt and pepper or paprika on top of the egg adds some flavor and variety to this simple snack option.

Hummus and Veggies

Hummus and vegetables are a delicious and healthy snack option for individuals with diabetes. Hummus is made from chickpeas, which are high in fiber, protein, and essential nutrients like iron, magnesium, and folate. Pairing hummus with some sliced vegetables like carrots, cucumbers, or bell peppers makes for a low-carbohydrate and filling snack option that is perfect for on-the-go.

Cheese and Crackers

Cheese and crackers are a classic snack combination that is not only delicious but also healthy for individuals with diabetes. Cheese is high in protein and calcium, which helps regulate blood sugar levels and promote bone health. Pairing cheese with some whole-grain crackers makes for a low-carbohydrate and filling snack option that is perfect for satisfying midday hunger pangs.

Greek Yogurt with Berries

Greek yogurt with berries is a tasty and healthy snack option for individuals with diabetes. Greek yogurt is high in protein, calcium, and healthy bacteria, which help regulate blood sugar levels and promote digestive health. Berries like strawberries, blueberries, and raspberries are low in carbohydrates and high in fiber, vitamins, and antioxidants, which help improve insulin sensitivity and reduce inflammation. Mixing some berries with a cup of Greek yogurt makes for a satisfying and nutrient-rich snack option that is perfect for any time of the day.

Avocado Toast

Avocado toast is a trendy and healthy snack option that is perfect for individuals with diabetes. Avocado is high in healthy fats, fiber, and essential nutrients like vitamin E, potassium, and magnesium, which help regulate blood sugar levels and promote heart health. Pairing some mashed avocado on top of a slice of whole-grain bread makes for a low-carbohydrate and filling snack option that is perfect for breakfast, lunch, or snack time.

Peanut Butter and Apple Slices

Peanut butter and apple is a classic snack combination that is not only delicious but also healthy for individuals with diabetes. Peanut butter is high in protein, healthy fats, and fiber, which helps regulate blood sugar levels and keeps you feeling full for longer. Apples, on the other hand, are rich in fiber, vitamins, and antioxidants, which help improve insulin sensitivity, lower cholesterol levels, and reduce inflammation. Pairing a slice of apple with a tablespoon of peanut butter makes for a satisfying and nutrient-rich snack option that is perfect for any time of the day.

Tuna Salad on Cucumber Slices

Tuna salad on cucumber slices is a refreshing and low-carbohydrate snack option that is perfect for individuals with diabetes. Tuna is high in protein, healthy fats, and essential nutrients like vitamin D, selenium, and omega-3 fatty acids, which help regulate blood sugar levels, promote brain health, and reduce inflammation. Cucumber is low in carbohydrates, high in fiber, and packed with vitamins and minerals, which help improve insulin sensitivity, promote hydration, and support digestion. Mixing some canned tuna with some Greek yogurt, celery, and spices and serving it on top of sliced cucumber makes for a delicious and nutritious snack option that is perfect for hot summer days.

Edamame

Edamame is a tasty and nutrient-dense snack option that is perfect for individuals with diabetes. Edamame is a type of soybean that is high in protein, fiber, and essential nutrients like iron, calcium, and vitamin C. Eating edamame has been shown to improve insulin sensitivity, reduce inflammation, and lower cholesterol levels. Edamame can be enjoyed boiled, steamed, or roasted, and can be seasoned with some salt and spices for added flavor.

Dark Chocolate

Dark chocolate is a delicious and healthy snack option for individuals with diabetes. Dark chocolate contains flavanols, which are antioxidants that have been shown to improve insulin sensitivity, reduce inflammation, and lower blood pressure. However, it’s important to note that dark chocolate is high in calories and should be consumed in moderation. Choosing dark chocolate with a cocoa content of 70% or higher and limiting portion sizes to a square or two can provide health benefits without spiking blood sugar levels.

In conclusion, incorporating healthy snacks into your daily diet is an essential part of managing diabetes. Choosing snacks that are low in carbohydrates, high in protein and fiber, and packed with essential nutrients can help regulate blood sugar levels, promote satiety, and reduce the risk of complications associated with diabetes. The ten snack options discussed in this article are all delicious, nutritious, and easy to prepare, making them perfect for any time of the day.

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Diabetes Diets Diabetic Meals Diet Plans

Diabetes Healthy Diet: Eating Right to Manage Blood Sugar

Diabetes is a prevalent and chronic health condition that affects millions of individuals across the globe. This condition arises when the body is unable to effectively process glucose, which is a type of sugar that is derived from the foods we consume. When left uncontrolled, high blood sugar levels can result in severe health issues such as nerve damage, kidney disease, and heart disease. Therefore, it is crucial to manage diabetes and maintain healthy blood sugar levels through proper nutrition and lifestyle choices.

One of the most effective ways to manage diabetes is by following a healthy diet. In this article, we’ll explore the key principles of a diabetes healthy diet, including what to eat, what to avoid, and how to make healthy food choices.

What is a Diabetes Healthy Diet?

A diabetes healthy diet is a way of eating that helps to regulate your blood sugar levels and manage your diabetes. The principles of a diabetes healthy diet are similar to those of a healthy diet for anyone, but with a few key differences.

The primary goal of a diabetes healthy diet is to keep your blood sugar levels within a healthy range. To achieve this, you need to focus on eating foods that are low in carbohydrates and high in fiber. This is because carbohydrates are broken down into glucose, which can cause a spike in blood sugar levels, while fiber helps to slow down the absorption of glucose.

What to Eat on a Diabetes Healthy Diet

The following are some of the foods that should be included in a diabetes healthy diet:

Non-starchy vegetables

These include leafy greens, broccoli, cauliflower, and peppers. They are low in carbohydrates and high in fiber, making them an excellent choice for regulating blood sugar levels.

Whole grains

Whole grains like brown rice, quinoa, and whole wheat bread are rich in fiber and have a low glycemic index, meaning they are less likely to cause a spike in blood sugar levels.

Lean proteins

Lean proteins like chicken, fish, and tofu are an important part of a diabetes healthy diet. They help to regulate blood sugar levels and provide the body with the nutrients it needs to function properly.

Healthy fats

Healthy fats like those found in nuts, seeds, and avocados can help to regulate blood sugar levels and keep you feeling full and satisfied.

Fruits

While fruits are generally high in carbohydrates, they are also rich in fiber, vitamins, and minerals. It’s important to choose fruits that are lower in sugar, such as berries and citrus fruits.

Dairy products

Dairy products like milk, yogurt, and cheese can be a good source of protein and calcium. However, it’s important to choose low-fat or non-fat options to avoid excess saturated fat and calories.

What to Avoid on a Diabetes Healthy Diet

While there are many foods that are good for a diabetes healthy diet, there are also some that should be avoided or consumed in moderation. These include:

Processed foods

Processed foods like white bread, pasta, and sugary snacks are high in carbohydrates and can cause a spike in blood sugar levels.

Sugary drinks

Sugary drinks like soda, juice, and sports drinks are also high in carbohydrates and can cause a spike in blood sugar levels.

Saturated and trans fats

Saturated and trans fats found in fatty meats, butter, and fried foods can increase the risk of heart disease and should be consumed in moderation.

High sodium foods

Foods high in sodium can increase blood pressure and put a strain on the heart. It’s important to limit your intake of processed foods, canned foods, and foods with added salt.

Tips for Making Healthy Food Choices

Here are some tips for making healthy food choices as part of a diabetes healthy diet:

Read food labels

Look for foods that are low in carbohydrates, sugar, and sodium, and high in fiber and nutrients. Pay attention to serving sizes to ensure you’re not consuming too many carbohydrates.

Plan your meals

Planning your meals in advance can help you make healthier choices and avoid impulse purchases. Use recipes that are specifically designed for a diabetes healthy diet.

Practice portion control

Even healthy foods can cause blood sugar levels to rise if consumed in excess. Use measuring cups and a food scale to ensure you’re eating the right portions.

Stay hydrated

Drinking plenty of water can help regulate blood sugar levels and prevent dehydration, which can exacerbate diabetes symptoms.

Get support

Managing diabetes can be challenging, but you don’t have to do it alone. Seek support from family, friends, or a healthcare professional to help you stay on track.

Final Thoughts

Following a diabetes healthy diet is an essential part of managing diabetes and preventing serious health complications. By focusing on low-carbohydrate, high-fiber foods, and avoiding sugary and processed foods, you can regulate your blood sugar levels and improve your overall health. Remember to read food labels, plan your meals, practice portion control, stay hydrated, and seek support when needed to help you make healthy food choices and live well with diabetes.

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Diabetic Meals Basic Meal Planning DIETS Foods

Sugar-Free Diabetic Recipes for Kids: Healthy and Delicious Options

Diabetes is a widespread, long-term health condition that impacts millions of individuals across the globe, including children. Managing diabetes in children can prove to be a daunting task, particularly with regard to their dietary requirements. A well-balanced, nutritious diet is vital to effectively manage diabetes and mitigate any potential complications. In this article, we will delve into a range of delicious and healthy sugar-free diabetic recipes that are specially crafted for kids.

Importance of a Sugar-Free Diet for Kids with Diabetes

A sugar-free diet is essential for kids with diabetes because consuming excess sugar can lead to high blood sugar levels, which can cause complications such as nerve damage, kidney damage, and heart disease. A diet that is low in sugar can help regulate blood sugar levels and prevent complications. However, that doesn’t mean that kids with diabetes need to miss out on the joys of delicious food. With the right ingredients, it is possible to make sugar-free diabetic recipes that are both healthy and tasty.

Best Sugar-Free Diabetic Recipes for Kids

Sugar-Free Banana Bread


Banana bread is a popular snack, but it can be high in sugar. This sugar-free version of banana bread is made with almond flour, mashed bananas, and a sugar substitute. It is a delicious and healthy option for kids with diabetes.

Sugar-Free Blueberry Muffins


Muffins are a favorite breakfast option for many kids. These sugar-free blueberry muffins are made with almond flour, blueberries, and a sugar substitute. They are low in carbs and high in fiber, making them a perfect choice for kids with diabetes.

Sugar-Free Chocolate Chip Cookies


Chocolate chip cookies are a classic treat that kids love. This sugar-free version of chocolate chip cookies is made with almond flour, sugar substitute, and sugar-free chocolate chips. They are a guilt-free option for kids with diabetes.

Sugar-Free Peanut Butter Cups


Peanut butter cups are a popular candy, but they are high in sugar. This sugar-free version of peanut butter cups is made with sugar substitute and sugar-free chocolate. They are a great treat for kids with diabetes.

Tips for Preparing Sugar-Free Diabetic Recipes for Kids

  1. Use sugar substitutes such as stevia, erythritol, or monk fruit instead of regular sugar.
  2. Use whole grains instead of refined grains as they are lower in carbs and higher in fiber.
  3. Use healthy fats such as olive oil, avocado oil, or coconut oil instead of unhealthy fats such as butter or vegetable oil.
  4. Incorporate fruits and vegetables into recipes to add natural sweetness and nutrients.
  5. Experiment with different herbs and spices to add flavor to recipes without adding sugar.
  6. Get your kids involved in meal planning and preparation. This will not only encourage them to eat healthier but also teach them important life skills.

In conclusion, managing diabetes in kids can be challenging, but with the right diet and recipes, it can be easier. Sugar-free diabetic recipes for kids are a great way to ensure that your child is eating healthy and delicious meals. By using sugar substitutes, whole grains, healthy fats, and natural sweeteners, you can create meals that are low in sugar and high in nutrients. Try these sugar-free recipes and tips to help your child manage their diabetes and live a healthy life.

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Diabetic Meals Foods Meal Recipes

Best Fruits for Diabetic Patients: A Comprehensive Guide

Diabetes is a chronic condition that affects millions of people worldwide. One of the most important aspects of managing diabetes is maintaining a healthy diet. Eating a diet that is high in fruits and vegetables can provide essential nutrients and help regulate blood sugar levels. However, not all fruits are created equal when it comes to managing diabetes. In this article, we will discuss the best fruits for diabetic patients and how they can be incorporated into a healthy diet.

Berries

Berries are a great choice for diabetic patients as they are low in calories and high in fiber. They also contain antioxidants and vitamins that can help protect against damage caused by high blood sugar levels. Some of the best berries for diabetic patients include strawberries, blueberries, and raspberries.

Apples

Apples are an excellent source of fiber and are low on the glycemic index. This means that they can help regulate blood sugar levels and prevent spikes in blood sugar. Apples are also rich in antioxidants, which can help reduce inflammation in the body.

Oranges

Oranges are a great source of vitamin C and fiber. They also have a low glycemic index, which makes them an excellent choice for diabetic patients. Oranges can help regulate blood sugar levels and reduce the risk of heart disease.

Kiwi

Kiwi is a fruit that is high in fiber and low in calories. It is also rich in vitamin C and potassium, which can help regulate blood pressure. Kiwi is also known to have a low glycemic index, which makes it a great choice for diabetic patients.

Avocado

Although it is often thought of as a vegetable, avocado is actually a fruit. It is rich in healthy fats and fiber, which can help regulate blood sugar levels and reduce inflammation in the body. Avocado is also high in potassium, which can help regulate blood pressure.

Pears

Pears are a great source of fiber and are low on the glycemic index. They are also rich in antioxidants and vitamins, which can help protect against damage caused by high blood sugar levels. Pears can be a great addition to a healthy diabetic diet.

Grapes

Grapes are a great source of antioxidants and fiber. They also contain resveratrol, which can help reduce inflammation in the body. Grapes have a low glycemic index, which makes them a great choice for diabetic patients.

In conclusion, there are many fruits that can be beneficial for diabetic patients. Berries, apples, oranges, kiwi, avocado, pears, and grapes are some of the best choices due to their low glycemic index, high fiber content, and antioxidant properties. By incorporating these fruits into a healthy diet, diabetic patients can improve their overall health and manage their blood sugar levels more effectively.

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Diabetic Meals Basic Meal Planning

Create Your Own Diabetic Diet Meal Plan

Your diabetic diet meal plan should be a simple and healthy one. Moreover, it must be helpful to control your blood sugar. This article will help you to create your own diabetic diet meal plan.

A diabetic diet is a collection of healthy foods in moderate amounts concerning both the nutrition and sugar facts for regular meals. Furthermore, a diabetic diet meal plan is a completely controlled and planned meal with full of nutrients and low in fat and calories. In fact, a diabetic diet is a collection of key elements such as fruits, vegetables and whole grains.

What is the purpose of creating a diabetic diet meal plan?

Think that you have diabetes or you are in a pre-diabetes status. I am sure that your doctor will say to make a diet plan by channeling an experienced dietitian. In fact, a dietitian is a person who is able to make a perfect diet plan for diabetes, obese, cholesterol controlling, high blood pressure or in any other circumstance.

If you eat more fat, sugar or carbs in such a case of obesity, you will become out of control of your weight. As such, if you have diabetes and you eat more sugar your diabetes status will become more hazardous. Therefore, you have to understand the importance of making a perfect diabetic diet meal plan with consulting a dietitian.

When you eat more extra calories and fat, your blood glucose level will increase. If you do not check the blood glucose level regularly, it will become more serious and can have long-term complications.

What are the facts a diabetic diet meal plan is based on?

A diabetic diet meal plan is concerning three meals per day at regular intervals. Our body makes insulin to help to absorb glucose to the cells via the cell membrane. The cause for type 2 diabetes is simply the lack of insulin or insulin resistance. Some people have to get insulin from outside as a medication. However, a perfect diabetic diet meal plan helps to use this insulin in a better way.

A perfect dietitian will make a meal plan for your taste and lifestyle to achieve the goal. Furthermore, he or she will advise you about your habits and lifestyle. The dietitian will also help you to choosing the perfect portion size according to your lifestyle, such as your activity level.

Recommending foods for diabetic diet meal plan

Make sure to reduce the calories in foods you intake. Suitable nutrients for diabetic diet are healthy carbohydrates, fiber-rich foods and good fat. Furthermore, add fish to your meals and reduce meat consumption as much as you can.

You can choose fruits, vegetables, whole grains, beans, peas, milk and cheese for your own diabetic diet meal plan. Stop taking added sugar, added sodium and added fats. Consume more fiber-rich foods such as vegetables, fruits, nuts, beans, peas and whole grains. Stop adding refined carbohydrates such as white bread and bakery products to your diabetic diet meal plan.

Fish contains omega-3 fatty acids. We recommend eating healthy fish at least twice a week. Fish like tuna, salmon, mackerel and sardine are healthy fish contains omega-3 fatty acids. In addition to that, fish are good for your heart health too.

Next thing is good fats. What are those good fats? Fats we intake are directly affecting to the blood cholesterol level. Therefore, we have to concern very much about taking healthy (“good”) fat such as monounsaturated and polyunsaturated fats. In fact, avocado, nuts, canola, olive and peanut oil are some of the examples. However, make sure to take the fats in moderate amounts.

Foods to avoid in diabetic diet meal plan

As we mentioned in the previous section, we have to avoid taking some kind of foods to control diabetes. First, you have to understand what kind of foods you should avoid.

You must avoid saturated fats, trans-fats, cholesterol and sodium while making a diabetic diet meal plan. Saturated fats are fats in butter, beef, hot dogs, bacon and sausage like foods. Furthermore, you have to limit using coconut and palm kernel oils.

Processed snacks, baked foods, shortening and stick margarine are some of the examples for trans-fats. You must avoid trans-fats too. In addition to that, you have to avoid cholesterol intake. Foods such as high-fat dairy products, high-fat animal proteins, egg yolks, liver and other organ meats are the cholesterol sources. Make sure to limit cholesterol intake no more than 200 milligrams per day.

Finally, you have to concern about sodium intake while making a diabetic diet meal plan. If you can limit added sodium intake to less than 2.3 grams per day, it will helpful to control even high blood pressure too.

A sample diet plate

Keep all of the above details in mind. Here is a simple method to make a diabetic diet meal plan. Follow these simple steps to make your own plate.

  • Half of the plate – non-starchy vegetables (spinach, carrots and tomatoes)
  • Quarter of the plate – protein (tuna, lean pork, chicken)
  • Quarter of the plate – whole grain (brown rice, peas)
  • “Good” fats in moderate amounts
  • Add fruits or dairy and water, unsweetened tea or coffee.
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Diabetic Meals Meal Recipes

The Best Diabetic Meal Plan Recipe [Step-by-Step]

Diabetic is a chronic disease. If you have diabetes, you have to take medicine to control it. Just only medicine is not enough. Doctors thoroughly recommend having a diabetic meal plan along with medicine. Therefore, if you want to continue medicine with a diabetic meal plan, you have to make the best suitable planning for you.

If you do not have any experience or knowledge of making a diet, you better having a professional advice. This article shows you the best whole day diabetic meal plan.

A meal plan should not affect for your taste, medications and activity level. Most of the dieticians recommend keeping the carb content consist in all the three main meals of the day. From this, we can avoid increasing or decreasing blood sugar level in different amounts.

This special meal plan contains food with low carbs and calories. It gives you only about 1400 calories per day. However, it has all other nutrients in recommended amounts. Therefore, this plan will be the best for diabetes patients.

Diabetic meal plan for breakfast

Mornings are very busy for most of the people. They have to prepare foods, feeding children, feeding pets, getting ready to work and many, many things to do. Therefore, the plan should be a simple one for breakfast.

You can use hard-boiled eggs, partially skimmed cheese stick, nuts or seeds, yogurt and peanut butter with a whole grain bread slice like simple food mixture for your breakfast.

Example menu for the breakfast plan

  • Egg with avocado toast
  • Café au lait with 1% milk half cup
  • Orange of a medium size

If you do not know how to prepare the avocado egg toast here is the method to make it. Arrange the following ingredients before starting the preparing. These ingredients are only for one serving.

Ingredients

  • One slice of 100% whole grain bread
  • One egg
  • One fifth of avocado paste
  • A little salt and pepper for the taste of you

Toast the slice of bread first. Scoop one fifth of avocado paste and apply on the top of the slice of bread. Dispense some salt and pepper into the top of the avocado paste. Then top a poached egg on it. If you need more pepper, add it on to the top of the egg. Therefore, this is your breakfast of the diabetic meal plan.

This breakfast contains, 235 calories, 10 grams of protein, 14 grams of fat, 19 grams of carbohydrates, 164 milligrams of cholesterol, 7 grams of fiber, 3 grams of sugar and 194 grams of sodium. 3 grams of 14 grams fat are saturated fat. 52% of the calories come from the fat.

Let’s look at the recommended diabetic meal plan for lunch in the next section.

Diabetic meal plan for lunch

We think three servings of Curried Tempeh Waldorf Salad and small size pita is enough for the lunch. So, let’s look at the ingredients first.

Ingredients

  • Eight ounces of tempeh
  • Three eighth cup of vegan mayonnaise
  • One tablespoon of curry powder
  • One tablespoon of tamari
  • One cored and diced apple
  • Quarter cup of chopped cashews
  • Two diced celery stalks
  • Two tablespoons of golden raisins
  • Three cups of watercress
  • One and half of whole wheat pitas
  • Half cup of water

First, get a microwave-safe bowl. Drizzle some water into it. Place the tempeh in it. Put it in the microwave oven, covering with a lid for 5 minutes. Drain excess water out and break the tempeh apart. You can use a fork for this.

Get another bowl and mix vegan mayonnaise, one tablespoon of tamari and curry powder together. Add the microwaved tempeh into it. Then add the diced apple, chopped cashews, chopped celery and two tablespoons of golden raisins into it. Then mix those well with a proper spoon.

After that, cut the pita into halves. Fill the three halves with the mixture with the watercress. Finally, you will receive three servings.

One serving of this has 433 calories. In addition to that one serving contains 43 grams of carbohydrates, 22 grams of fat, 6 grams of fiber, 11 grams of sugar and 453 grams of sodium.

Diabetic meal plan for dinner

We already discussed a diabetic meal plan for the breakfast and a diabetic meal plan for lunch. This section we are going to discuss about the dinner recipe.

This is a one pot menu and mostly filling with vegetables. You can take this along with a lime seltzer. So, let’s look at the ingredients for Chicken Tortilla Soup recipe.

Ingredients

  • One diced medium size onion
  • One diced green bell pepper
  • Four minced garlic cloves
  • One and quarter pounds of skinless and boneless chicken breasts
  • 14.5 ounces of crushed tomatoes
  • 15 ounces can of drained and rinsed black beans
  • Five corn tortillas which sliced into stripes
  • Two avocados which are cut into cubes
  • 8 ounces of shredded light cheddar cheese
  • Four tablespoons of green chilies
  • 32 ounces of reduced-sodium chicken stock
  • One tablespoon of olive oil
  • One tablespoon of chili powder
  • Two tablespoons of cumin seeds
  • Half tablespoon of salt
  • Two cups of hot water
  • Two wedged cut limes
  • One cup of chopped cilantro (coriander leaves)

Heat olive oil slightly over medium heat in a large pot. Add onion, pepper and garlic into it. Then cook until soften. Add the chicken breasts into it. Then add chili powder, cumin seeds and salt. Stir well to mix all the ingredients.

After that, add the tomatoes into it with the chopped green chilies, chicken stock and hot water. Then simmer it for 20 minutes.

Separate the chicken breast and let it to cool enough to touch. Meanwhile, immersion blend the other part to get thickens. Use a fork to shred the chicken. Then add the shredded pieces again into the pot. After, add the black beans too. Simmer for another twenty minutes.

Making process of the diabetic meal plan for the dinner is now over. Then add the bigger particles into a soup bowl first. After it pour the soup over and garnish with lemon and cilantro.

This specific dinner recipe of diabetic meal plan includes 466 calories. In addition to it, it has 30 grams of protein, 43 grams of carbohydrate, 22 grams of fat, 56 milligrams of cholesterol, 14 grams of fiber, two grams of sugar and 432 milligrams of sodium.

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Type 2 Diabetes Type 2 Diabetes

Most common type 2 diabetes symptoms in the society

Type 2 diabetes symptoms? What is this? Do not go hesitate. Reading this article will improve your knowledge about what the type 2 diabetes symptoms are.

Diabetes is a common chronic disease. We can find two types of diabetes. The most common form is type 2 diabetes. We found most of the people do not know how to identify diabetes. Do you? Anyway we like to describe some type 2 diabetes symptoms in this article.

So, before knowing type 2 diabetes symptoms, let’s first get a brief knowledge about what this type 2 diabetes is.

A brief about the type 2 diabetes disease

As you already know, diabetes has two types. First one is the type 1 diabetes and the second one is type 2 diabetes. According to the facts type 2 diabetes is the most common type in the world.

According to the scientists this is a long term metabolic disorder. We can find 3 special characters of type 2 diabetes. Those are high blood sugar, insulin resistance and relatively lack of insulin.

So, how can we identify type 2 diabetes? Easy, you know that any disease has its own apparent. Further we call as symptoms.  Anyway, when we concern about the type 2 diabetes symptoms, we can find some common symptoms among the people. Let’s start talking about it in the next section.

Type 2 diabetes symptoms

This is the most important thing. If you have diabetes, first of all you have to identify it yourself. I mean, you can even make a guess about you have diabetes. If you can guess this correctly, you can prevent the diabetes to develop as chronic.

How do we guess we have diabetes? Symptoms come there. You can identify any disease by its symptoms. Symptom is a physical or mental apparent. From this apparent we can identify a disease. Because of every disease has its common apparent.

We have said that every disease has its common symptoms. So, diabetes has its common symptoms too. Using these common symptoms we can identify diabetes.

How to identify type 2 diabetes symptoms

This section you will learn about how to identify type 2 diabetes easily. The most common type 2 diabetes symptoms are as follows.

  • Increased thirst
  • Frequent urination
  • Increased hunger
  • Weight loss
  • Fatigue
  • Blurred vision
  • Slow healing sores or frequent infections
  • Dark skin areas

Type 2 diabetes symptoms in detail

The first and most common type 2 diabetes symptom is the thirsty. Along with this you may feel the increment of urination frequency. This is due to the excess sugar in blood. How does excess blood sugar increase thirsty and frequency of urination? Excess blood sugar pulls more liquid out from tissues. Result of losing liquid from tissues is the thirst. Not only increased thirst but also excess fluid in blood generates more urination. That’s why type 2 diabetes increases thirsty and increases the frequency of urination.

If you feel an increment of urinate requisition especially at night, you can assume a type 2 diabetes. But increased urination is not only because of type 2 diabetes. More water consumption or high humid environment condition also triggers urination. So, increased urination and thirst is the next most common type 2 diabetes symptom.

But you could not assume type 2 diabetes from those two symptoms only.

The third type 2 diabetes symptom is increased hunger. In type 2 diabetes your body cells could not receive proper amount of glucose. Therefore this will trigger your brain as lack of glucose. Then your brain will stimulate a hunger feeling automatically.

This increased hunger will drive you to eat more food. Eating more food means eating more sugar. Your blood sugar will increase, due to the lack of proper glucose management.

So, if you feel hunger more than in previous normal days, you may assume you have diabetes. Furthermore altogether with the frequent hunger, frequent thirst and urination you can firmly assume you have diabetes.

Notwithstanding excess eating your body fat will lost. Due to the lack of energy receiving to the tissues they will trigger a signal to the brain to release the stored fat. This drives you to a weight loss. On the other hand calories you consume will wash out in your kidneys as urine. Finally the entire energy management system of your body will get lost.

Due to the lack of energy receiving to tissues, the tissues will reduce in action. This will result a fatigue. You may feel the tiredness and irritability. All those symptoms are conjugated.

You have to keep this in mind. Feeling of fatigue does not mean that you have diabetes. Feeling fatigue with the above other type 2 diabetes symptoms, you can assume you have diabetes. Furthermore you have to remember that many other causes can drive a fatigue feeling. Stress, tiredness and many other issues also result a fatigue.

Blurred vision is the most dangerous type 2 diabetes symptom. In higher blood sugar levels your eyes will also reduce fluid. Fluid comes out of the eye lens. This will increase the density of the inside matter of the lens. Therefore the lens transparency reduces and vision goes blurred.

If you feel a slow healing of a sore, you have to check your blood sugar. Healing process may slow down if you have diabetes. Chronic sores are more dangerous because you may lost your body parts.

If you feel losing sensitivity of your feet this may also due to high blood sugar. Losing feet sensitivity is also one of the type 2 diabetes symptoms.

Sometimes you may see some dark places on your skin. These dark areas appear on the folding areas of the skin. Especially on your neck. But this is not a very common type 2 diabetes symptom. Anyway this will also come due to other issues.

At last, if you have two or more of these above symptoms what do you have to do? Let’s learn it from the next section. Next section will describe the way you have to react with these type 2 diabetes symptoms.

How to react and concentrate on type 2 diabetes symptoms?

So, you now have a good knowledge about the type 2 diabetes symptoms. What do you need to do, if you have two or more of those symptoms?

If you suggest you have type 2 diabetes, the first thing you have to do is meeting a doctor.

Then the doctor will check you up for diabetes. You have to face some of the blood tests to determine diabetes. These blood tests may be FBS (Fasting Blood Sugar), RBS (Random Blood Sugar) and OGT (Oral Glucose Tolerance). This will describe in another article of our website. (Click here).

After doing those checkups your doctor will diagnose if you have diabetes or not. If the doctor diagnose that you have diabetes he will start the treatments.

You may have to get medicine or follow a dieting schedule or both. The doctor may give you a dieting schedule or may be directed you to an experienced dietician.

If any requisition has occurred you may have to subject to an eye test and foot test also.

The best way is preventing diabetes. But if you unable to do it you have to identify it in a more early stage. Identifying this early may ease the healing process. So, can we identify diabetes earlier using these type 2 diabetes symptoms? Let’s see on the next section.

Can you identify diabetes earlier using these type 2 diabetes symptoms?

Can you identify diabetes earlier? In fact yes!

On keeping concentration of our body and physical processes you can identify type 2 diabetes easily. If you are able to identify these type 2 diabetes symptoms earlier you can cut the diabetes more easily. The only requirement for this is having a good knowledge about those type 2 diabetes symptoms.

If you have had a good knowledge about the type 2 diabetes symptoms from this article we think we are in success.

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Uncategorized Diabetic Meals Meal Recipes

5 Best Tips for Diabetic Meal Recipes

It is important to take care of your health especially if you are a diabetic patient. By consuming consequent healthy meals increases your ability to manage and maintain your life. To achieve this, you will need to have a variety of diabetic meal recipes. Mainly, a diabetic meal recipe will contain a balanced amount or composition of carbohydrates and calories. These two components are important in your management and maintenance of diabetes. With the right recipes, you will be able to come up with a variety of hearty and yummy Low carb diabetic diet. Such diets will help you manage and control your weight, blood sugar, blood pressure/hypertension and cholesterol levels.

Despite the fact that the particular diabetic meal plan you choose is dependent on whether you are a type 1 diabetes or type 2 diabetes patient, focusing your meals on healthy vegetables, fresh fruits, low-fat and fat-free dairy products, lean proteins, whole grains and healthy fats is important. These foods will help you manage your glucose levels successfully.

For your Breakfasts

Kick starting your day with a healthy meal for your breakfast is crucial. In the morning the body requires a boost with nutrients and energy. This is important to keep you strong and increase vitality to over daily hurdles. It is relatively simple and convenient to prepare great breakfast meals when you have a variety of diabetic breakfast recipes. Such recipes will provide you with handy tips to prepare sizzling breakfast pancakes, smoothies, juices and so much more.

Additionally, you will have a variety of complementary meals to push you throughout the week. In the 7 day diabetic meal plan, there are great breakfast recipes that you can take for your mornings. Though you don’t have to follow any particular order of the breakfast recipe in each day, varying them breaks monotony. Healthy shakes, whole grain cereals, scrambles eggs with toast and healthy fresh fruits are major recipes that feature on breakfast recipes. Remember that having breakfast is not a choice if you’re diabetic. A good meal will help stabilize glucose levels and sensitize insulin levels.

For your Lunch

During the day, there are chances that you will have wider openings to consume more foods and snacks. This makes it possible to skip your lunch meals in case you’re on a diabetes weight loss diet. Many people choose to snack with fruits for their lunch to keep their calories high and reduce on carbohydrate levels. However, there are a wide variety of diabetic meal recipes that feature lunch recipes. Whether you decide to take a smoothie for your lunch, juice or any given meal, ensure you maintain favorable levels of calorie and carbohydrates.

Fresh vegetables and fruits for your lunch meals, is a great way to provide dietary fiber to your body. Fiber will keep you full until you dinner meal. These could be healthy greens, lentils, apples, cherries, lean proteins such as deli turkey, and other food types. Fruits are important in your lunch diabetic meal recipes as they are crucial when snacking. Oranges, apples, pears and blueberries are good snacking fruit choices before your dinner.

Dinner recipe meals

For most people, great meals for their dinner is important. This is the time they have plenty and ample time to eat their favorite meals. in this case, you have a variety of options to keep track of your diabetic meal recipes. One great recipe for these meal is brown rice.  There is a wide range of recipes that feature this food component.

With the right meal plan, coming up with diabetic dinner recipes is easy. Lean meat such as grilled or steamed chicken are good for your dinner. Healthy vegetables, non-starchy foods and low fat foods are the best for your dinner. High fiber foods with leafy veggies are great supplementary foods for your dinner.

Whole grains are also crucial for your dinner recipe. Including whole wheat spaghetti, whole grain cereal, whole-meal breads and brown rice is healthy. Skimmed milk, low fat and fat-free yoghurt, low calorie cheese and butter are also good for your dinner. Complementing your dinner recipe with an orange, bananas, green cabbages or any other fruit is great for your diabetic meal recipe.

Diabetic Snacking

Snacking is equally important for a diabetic as it is for any other person. You are likely to experience increased hunger sometimes. Taking a snack with the right combination of fats, proteins and carbohydrates is amazing. A snack with  15 – 30 grams of carbs and 150 – 200 grams of calorie is healthy. Here are top diabetic snacking meal recipes for diabetics.

  • Whole grain crackers with grapes and cottage cheese
  • Home-made popcorn
  • Green apples with low-fat cheese
  • Veggies with fresh yoghurt dips
  • Black bean salads

It is important to consult your doctor, dietician or nutritionist who can recommend the right snack alongside your diabetic meal recipe.

In conclusion, having a varied diabetic meal plan will enhance what you prepare for your diabetes meal recipes. Moreover, an extensive meal variety, will break monotony on your daily diabetic meals. our 7 day diabetic meal plan is a good example of weekly diabetic meal diet. You can however create your own customized meal plan depending on your diabetic meal recipes need.

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Diabetic Meals Meal Recipes

Effective Diabetic Dinner Recipes

Having practical food choices means you have better control of your insulin and glucose levels. This reason alone should trigger your thoughts on a wide variety of healthy meals. Diabetic meals do not have to be restrictive but should be easy to prepare and blend together. Great diabetic dinner recipes focuses on a daily mix of carbohydrates, fruits, whole grains, proteins and healthy vegetables.

Maintaining healthy diets is important to a diabetes patient. Different variations on diabetes diets and diabetes meal plans overly emphasize on the amount of carbohydrates, fats and fiber. For women, a meal with 45 – 60 grams of carbs is healthy. Similarly, men should take 60 – 75 grams of carbohydrates. Incorporating 3-4 choices of carbohydrates is important.

In addition, healthy diabetic dinner recipes includes consumption of foods that have low glycemic index. Such foods provide gradual and slow rise in blood sugar levels. The more you have a variety of choices, the better it is for you to achieve healthy diabetic dinner recipes. In this article, we will discuss a variety of dinner recipes that provide the right amounts of each food component.

Types of Diabetic Dinner Recipes

Consider the recipes discussed below. However, before settling for any particular recipe, it’s wise to consult your doctor, dietitian or nutritionist. This helps in ensuring that whatever you eat has the right amount of diabetic food controlling foods. Moreover, your doctor will be able to evaluate if the diabetic dinner recipes in use, will interact with your medication well.

Cauliflower with Ham Casserole

Many people have had Cauliflower with Ham Casserole since their childhood. It is a simple diabetic diet that doesn’t take much of your time. If you are pressed on choices, these recipe could be what you should be taking for your dinner.

INGREDIENTS

  • 1 tablespoon onion (chopped)
  • 3 tablespoons of butter or margarine
  • 2 tablespoons of all-purpose flour
  • 1 cup of milk 250Ml
  • Half a cup of shredded cheddar cheese
  • 1 jar of sliced mushrooms (drained)
  • 6 pieces of crumbled saltine

PROCEDURE

This recipe is best cooked over medium heat in a saucepan. So here’s the procedure;

  • Saute the 2 tablespoons of onion in butter until its tender.
  • Stir in all-purpose flour. You could add salt and pepper to taste.
  • Gradually add low-fat or fat-free milk. Stir and cook for 2 minutes until it becomes thick or bubbly.
  • Remove from saucepan and stir in cheese.
  • Fold in cauliflower, mushrooms, or ham.
  • Pour this into greased casserole.
  • Cover and bake for about 20 minutes in 350 degrees temperature.

These ingredients should serve 5 to 6 people. However, you can vary the amounts depending on your serving needs.

Nutritional Value of this Diabetic dinner recipes

Each serving of this dinner recipe features 12 grams of non-saturated fats, 942 milligrams of Sodium, 20 grams of carbohydrates with no fats or fiber, 15 grams of protein and 20 milligrams of cholesterol. For diabetic diet exchange, you can have two meat choices or two healthy vegetable choices.

This is one key recipe for a diabetic diet. Consume Cauliflower with ham casserole for your dinner will give you enough energy to keep you healthy all night long

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Diabetic Meals Meal Recipes

10-Minute Diabetic Breakfast Recipes

Breakfasts are one of those meals of the day we cannot go without. A good breakfast meal plan will provide the prerequisite energy necessary to keep you going throughout the day. With myriad diabetic meal recipes, you have great choices for your breakfast meals. Similarly, there are many diabetic breakfast recipes to choose from. Most of these recipes have verified nutritional importance for overall health. Other recipes have healthy snacks included in them. This is in an effort to beat those abnormal cravings after limited high carb or high-calorie snacks. Discussed below, are a majority of the top, easy diabetic breakfast recipes you can prepare at home too.

Healthy Diabetic Breakfast Recipes

A combination of food components in each serving is important. To effectively manage and maintain diabetes, taking healthy meals is not a choice. For your breakfast, try one of these recipes.

Hearty Multi-grain Pancakes

Pancakes have been a major breakfast recipe for decades now. Waking up to a one or two whole grain pancakes keeps you energized and full. Whole wheat flour or oat flour makes these pancakes yummy and hearty. Here’s what you need;

INGREDIENTS

  • A quarter cup of all-purpose flour.
  • A quarter cup of whole meal wheat or oat flour.
  • 1 tablespoon of brown sugar.
  • Half a cup of fat-free milk.
  • 2 teaspoons of canola oil and egg substitute.

PROCEDURE

  • Pour all the flour varieties into a large bowl and mix.
  • Combine the milk with canola oil, then add the egg substitute.
  • Add the resulting mixtures together until just moistened.
  • Pour about a quarter of the resulting paste onto a greased hot pan or griddle.
  • Turn when bubbles form on the top. Cook the other side until it turns golden brown.
  • With these ingredients and following the procedure, you will yield about 4 – 5 pancakes.

Nutritional Value of these diabetic Breakfast recipes

These pancakes have the right recommended value for each food component. Eating just two of this pancake yields 559 Mg of Sodium, 3 grams of Fiber, 9 grams of Proteins, 20 grams of carbohydrates, and 1 gram of saturated fats.
Among other diabetic breakfast recipes, Spiced Bacon twists are great for great for a breakfast.

Spiced Bacon Twists Recipe

Many people prefer bacon to other breakfast meal varieties. In this case, a sweet and mouth-watering delicious bacon twists are worth your time. They take only 10 minutes to prepare and 25 minutes if you prefer them baked. Moreover, if you want them crispy, you can cook extra longer.

INGREDIENTS

  • Quarter cup of packed brown sugar
  • About 10 center-cut bacon strips(depends on number of people)
  • One and a half teaspoon of ground mustard
  • A pinch of Cinnamon and ground nutmeg
  • Dash Cayenne Pepper

DIRECTIONS

  • Put together the mustard, brown sugar, cinnamon, nutmeg and cayenne pepper.
  • Rub or roll over the bacon on both sides.
  • Twist the bacon and place the twists in baking pan.
  • Bake for 25- 30 minutes at a temperature of 350 degrees. The more time you bake, the better is the result.

NUTRITIONAL VALUE

Spiced bacon twists have a favorable nutritional value that is approved by major nutritionists and dietitians. Each of these diabetic breakfast recipes will yield 75 calories, 4 grams of fat with 1 gram saturated fat, 212 milligrams of sodium, 5 grams proteins and 6 grams of carbohydrates.

Try one of these diabetic breakfast recipes and kick start your day with a defined and healthy outlook of your lifestyle. Good Luck!

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Diabetic Meals Meal Recipes

7 Day Diabetic Meal Plan – High Calorie, Low-Carb

A balanced calorie and carbohydrate meal through the week is important. It helps keep a healthy weight and overall balance in glucose levels. In this article, we will feature a number of meals that can be taken in each day of your 7 day diabetic meal plan, from day 1 through day 7. Complex carbohydrates such as whole grains, fresh vegetables and fruits will feature greatly in daily meals. Additionally, lean proteins and healthy fats are equally important in your 7 day diabetic meal plan. Saturated fats, refined carbohydrates such as white rice and white bread, artificial sugars etc should be consumed in limited amounts.

Each daily meal plan will contain balanced carb values of about 30-45 grams of carbohydrates. Snacking between meals will contain 15 grams of carbohydrates. Carbohydrate provisional values of each particular diet have been listed against each diabetes meal plan.

Day 1

BREAKFAST

(About 250 calories and 41 grams of Carbohydrates)

  • Half a cup of whole grain wheat or oat, cooked in half a cup of low-fat or non-fat milk.
  • 1 chopped medium plum
  • 4 chopped walnut halves

It is advisable to top this recipe with plum or walnuts. Alternatively you could take ¾ cup of blueberries and a ¼ of non-fat or fat-free yoghurt.

LUNCH RECIPE: Turkey-Apple Cheddar melt

(300 calories and 37 grams of carbohydrates)

  • 2 slices of whole meal bread. Could be whole-grain wheat or oat bread.
  • 2 teaspoons of whole grain mustard
  • ½ medium apple (sliced)
  • 2 tablespoons of shredded cheddar cheese.

It is advisable to buy deli turkey that has less than 150 milligrams of sodium per serving. For a lunch snack, ½ medium apple with ½ teaspoon of natural honey and cinnamon is a great choice.

DINNER RECIPE

(400 calories and 54 grams of carbohydrates)

  • Two and a half cups of vegetable soup.
  • 1 serving of rosemary goat cheese toast.

It is advisable to save about ¾ cup of soup for your lunch the following day.

Day 2

BREAKFAST RECIPE: Bagel Avocado toast

(300 calories and 33 grams of carbohydrates)

  • 1 serving of whole bagel-avocado toast
  • ½ a cup of blueberries
  • 25 pieces of pistachios.

It’s advisable to snack with 10 cherries before your lunch meal.

LUNCH RECIPE: Weight loss Soup

(300 calories and 47 grams of carbohydrates)

  • ¾ cup of vegetable weight loss soup
  • 2 slices of whole wheat baguette. Pre-cut in ¼ inch thickness.

Before your dinner, you could take Cinnamon apples for your snack. This is 1 medium apple with added cinnamon to taste.

DINNER RECIPE: Lentils with roasted vegetable salad

(420 calories and 48 grams of carbohydrates)

  • Two and a half cups of lentils
  • Roasted vegetable salads with greens dressing
  • 1 serving of chocolate-banana bites (frozen)

For this kind of diet 7 day diabetic meal plan, it is advisable cook extra ½ cup of lentils. This could be taken with your lunch recipe in the following day.

Day 3

BREAKFAST RECIPE: Yoghurt with blueberry Honey

(289 calories and 27 grams of carbohydrates)

  • 1 serving of healthy low-fat or fat-free yoghurt with blueberries.
  • 1 teaspoon of flaxseed
  • 6halves of walnut. Can be whole or chopped

The flaxseeds are added into yoghurt to increase on the amount of dietary fiber and omega-3. It’s advisable to snack with one medium plum just before your lunch meal.

LUNCH RECIPE: Mixed greens with lentils and sliced apples

(provides 350 calories and 50 grams of carbohydrates)

  • You only need 3 and ½ cups of mixed geens with sliced apples and lentils. Before you take your dinner, it’s a great option to snack with 1 medium orange.

DINNER RECIPE: Chicken Sausage and Pepper

(500 calories and 50 grams of carbohydrates)

  • 400 grams of chicken sausage and ground pepper
  • ½ a cup of brown rice (cooked)
  • ½ teaspoon of olive oil
  • ½ teaspoon of Italian seasoning

In this recipe, 7 day diabetic meal plan, you will have to season rice with olive oil, Italian seasoning and salt to taste. Serve the pepper and chicken sausages over rice.

Day 4

BREAKFAST RECIPE

(295 calories and 40 grams of carbohydrates)

  • ½ a cup of cooked oat, pre-prepared in a ½ cup of milk and water
  • 1 chopped medium plum
  • 3 chopped walnut halves.

Mixing the oatmeal with flaxseeds and topping it with plum and walnuts gives the best results. Snacking with 10 cherries is a good option too.

LUNCH RECIPE

(veggies with hummus sandwich)

  • 1 serving of hummus sandwich with healthy vegetables.
  • 3 apricots (dried)

This is a simple easy meal that can be complemented with 1 medium orange as an afternoon snack.

DINNER RECIPE: Lemon herb salmon with Caponata

(350 calories and 45 grams of carbohydrates)

  • 1 serving of lemon herb salmon with caponata or Farro. If you do not have Farro, substituting it with another whole-grain meal such as brown rice is a good choice.

Day 5

BREAKFAST RECIPE: Bagel avocado toast

(300 calories and 40 grams of carbohydrates)

  • 1 serving of bagel avocado toast
  • 20 cherries

After this recipe, snacking with 6 apricots previously dried is worthwhile.

LUNCH RECIPE: Turkey and Pear melt

(350 calories with 40 grams of carbohydrates)

  • ½ of a large whole-wheat pear.
  • 3 ½ Oz. of deli turkey
  • ½ medium sliced pear
  • 2 tablespoons of cheddar cheese
  • 1 cup of mixed greens.

Add turkey, cheese and pear to the pita pocket then toast in a toaster oven until all the cheese melts. Add your cup of greens to pita before eating. It’s healthy to snack with ½ sliced medium pear.

DINNER RECIPE: Meatballs with spaghetti squash

(450 calories and 40 grams of carbohydrates)

  • 1 slice of whole-wheat baguette
  • ½ tablespoon of goat cheese
  • 1 serving of spaghetti squash and meatballs
  • ¼ fresh chopped rosemary leaves

Toast baguette and top with cheese and rosemary.

Day 6

BREAKFAST RECIPE: Yoghurt with honey and blueberries

(300 calories and 30 grams of carbohydrates)

  • 2 teaspoons of ground flaxseeds
  • 5 halves of walnut halves
  • 1 serving of low-fat yoghurt with blueberries and honey

Mix flaxseeds with fat-free yoghurt topped with walnuts. Its very healthy to snack with 14 cherries just before taking your lunch.

LUNCH RECIPE: Weight loss soup

(340 calories and 40 grams of carbohydrates)

2 ½ cups of a healthy vegetable soup. If you feel hungry, snack with 1 medium orange.

DINNER RECIPE: Glazed chicken with spinach

(400 calories and 50 grams of carbohydrates)

  • ½ cup of steamed butternut squash
  • 1 serving of apple glazed chicken and 5 leaves of spinach.
  • 2 tablespoons of olive oil
  • ½ teaspoon of fresh thyme (dried)

Toss the squash with thyme and olive oil. To improve taste season with salt or pepper.

Day 7

BREAKFAST RECIPE: Blueberry pecan pancakes

(300 calories and 40 grams of carbohydrates)

  • 3 tablespoons of fresh or frozen blueberry
  • 2 teaspoons of ground flaxseeds
  • 2 blueberry pecan pancakes

Microwave the berries until they form a sauce like paste for 1 minute. To add fiber content, stir in flaxseeds and serve with pancakes. It’s a great choice to snack with 1 medium orange.

LUNCH RECIPE

(450 calories and 50 grams of carbohydrates)

  • 2 cups of mixed greens
  • ½ cup of cucumber sliced
  • ¼ cup of grated carrots
  • 1 ½ tablespoon of salad dressing.

Combine the greens with the salad dressing, carrots and cucumber. In this case, you can snack with 1 medium apple.

DINNER RECIPE: Mushroom sauce pork chops

(450 calories and 48 grams of carbohydrates)

  • ½ cup of brown rice (cooked)
  • ¾ cup of roasted Brussels with sun-dried tomato.
  • 1 serving of mushroom sauce pork chops.

This diabetic dinner recipe is a slow cook diet. Starting it early will ensure you have your meal ready in the right dinner time.

In conclusion, this 7 day diabetic meal plan is based on advanced control of calories and carbohydrates, saturated fats, sodium and fiber. In case you are concerned with a particular nutrient in your diabetic meal plan, it is advisable to consult your doctor or dietician. However, this 7 day diabetic meal plan best suits any individual’s diabetic needs.

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Diabetic Meals Foods

Can Diabetics eat Brown Rice ?

Preparing some meal for a diabetic means selecting a variety of food types. It is best to choose foods that provide the right carbohydrate content to your diet. Brown rice is one of the recommended alternatives to white rice. From a personalized point, can diabetics eat brown rice is a regular question asked.

Whether you should eat brown rice as a diabetic or not, heavily depends on your cravings for rice. Many people want to have simple meals that just keep their stomach full as opposed to other food types that keep you full for hours. The value of each food component present in Brown rice makes it a favorable and healthy diet for diabetics.

Brown rice is a naturally flavored whole grain cereal that is an ideal alternative to the high carb white rice. Despite its provisional values of carbohydrates, brown rice has significant results in reducing blood sugars.

Nutritional Values of Brown Rice

In case a member of your family has diabetes and you’re concerned whether can diabetics eat brown rice, the nutritional values of this dieting meal should convince you.

Half a cup of dry brown rice makes about 1 cup of cooked rice. Such a serving contains about 150 Calories, about 30 grams of healthy Carbs, and 2 grams of dietary fiber. These values have a greater impact on overall health of the diabetic patient. It improves on digestive health and low absorption of carbohydrates.

In addition, this combination of dietary fiber and whole grains causes moderate creeping levels of glucose. However, it causes a gradual increase in blood sugars. Therefore, it is important to consider the number of brown rice servings in every meal.

Health Benefits of Brown Rice

Natural whole grains have consistent characteristics that make them the best healthy alternative meal diets for any disorder. Brown rice is not exclusive, it has little or no trans-fats or gluten. Additionally, it is cholesterol free with no sodium component in it. The value of Potassium, Iron and Vitamin B, are healthy and worthy nutrients in any meal.

Iron has greater benefits in the body, every cell that is in the body is built of iron. Similarly, iron is important in delivering oxygen to major body organs and muscles.

B Vitamins levels, on the other hand, helps in enhancing conversion of carbohydrates into energy. For diabetic patients, converting most of the carbohydrate is into fat other than energy is common, therefore these vitamins are essential in maintaining healthy weights and keeping you energized throughout the day. The value of each mineral and vitamin component in brown rice fortified. It’s therefore important to buy fortified brown rice whenever possible.

Making Rice meals part of your Diet

Adding rice to your meals offers a wide variety of benefits. There are those combined meal diets such as weight loss diets. Along with your diabetic meal plan, brown rice is a good choice. The notion whether can diabetics eat brown rice is no more ambiguous. Despite the low value of carbs in a brown rice meal, adding limited amounts of non-starch vegetables, whole grains, and fresh fruits may help you achieve everything you need.

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Diabetic Meals Basic Meal Planning

9 Basic Dietary Plans for Diabetic Patients

One of the natural ways to manage diabetes is through taking a healthy diet. It is important to carefully consider what you take for your meals, the size of each meal component that is in your servings and quantities of each component. Rather than preparing any meal that you think will work for your diabetics diet, careful planning can lower cholesterol and blood sugar levels. Other than helping to keep your blood sugar levels low, careful planning for your meals will also help you to control your weight. A good, carefully planned meal, will keep you feeling all good throughout the day. It will keep you full and improve on all aspects of your lifestyle. This article describes about some basic dietary plans for diabetic patients.

It is a known fact that so many people think that meal planning only involves the amount of food components in a meal, the amount of proteins, carbohydrates, minerals and vitamins. But this is not true, the natural benefits of each component to the body is of great importance. This notion gets people supplementing their diets with pills, minerals and vitamins to keep their blood sugar levels low. Careful meal planning will help you get minerals, vitamins and other body requirements in the right way; through foods and not diet pills!

The main problems associated with diabetes is inability of the body to use and store food that offer energy to the body. This energy is stored in the form of glucose. This is a type of sugar that is sourced from the foods that we intake in our bodies. These includes fruits, vegetables, starchy foods, milk and sugars. Once a person is diagnosed with diabetes, eating a health diabetic diet, coupled with good exercises to keep you active will help manage the disease. However, on the rare end, diabetics are advised to take insulin and diet pills to manage sugar levels.

Tips to Healthy Eating, Prevention and Management of Diabetes

On average, a person takes three meals in a day. As said earlier, the body of a diabetic is unable to store foods that would be used by the body. Eating at regular times with a considerable spacing between meals is a great way to manage diabetes and sugar levels. It is recommended to adopt a spacing of less than six hours between meals. Regular meals helps you keep the stomach full and enables the body to control blood sugar (glucose) levels. When you feel empty, it is advisable to take healthy snacks in between your meals.

Limiting the amount of sugars and sweets that you take into your body is a good way to manage diabetes. These sugars include regular pops, candies, honey, jam and desserts. These sugars increases blood sugar levels thus destabilizing the natural sugar level in the body. According to dietary plans for diabetic patients, to solve on this, there are natural sugar sweeteners that could be used in place of these artificial sugars. Similarly, there are sugar-free components that could be used to replace sugar-rich foods.

A high intake of foods with fats is not an option when it comes to dietary plans for diabetic patients. These foods increases chances of being overweight. Other disadvantages of fat intake is cardio-vascular disease, you risk heart attacks and thick blood vessels. Conversely, sugar free foods helps you control blood sugar levels as well as have healthy weight.

Foods & Exercise

One recommended food complement is fiber. Foods that are rich in fiber such as grain and whole breads, cereals, lentils, vegetables, fruits and dried beans are a good choice. These foods keep you feeling full all day long while keeping your blood sugar and cholesterol levels low.

Major symptoms for diabetes is feeling thirsty. Once you feel thirsty, it is advisable to take plenty of water. Water keeps your body hydrated. Water offers great therapy for the body, it keeps the body lean and keeps you looking healthy. Other than water, regular pops and fruit juice are a good alternative to water that will help raise healthy blood sugar levels.

Exercise is a lifestyle practice that keeps you healthy and active. Adding a physical activity coupled up with healthy meals is a good way to manage and prevent diabetes. Regular exercise boosts your sugar levels and maintains and controls healthy sugar levels. It enables the body use up excess energy that is stored in the body and improves the flow of blood in the body.

Dietary Plans For Diabetic Patients For Healthy Eating

As mentioned earlier, having a careful meal plan is a good way to control and manage diabetes. The amount of food components that you take in your meals is an imperative consideration. The amount of proteins, starch and vegetables that you take in your meals is of prime importance. To effect on the amount of every component in your meals, adopting the “Plate Method” will offer and control portion sizes for your meals. In this method, it is recommended that you take a variety of vegetables in one half of the plate, while the other half covers grains and starches on one quarter, and proteins such as meat and alternatives in the other quarter. Below is a guide to healthy meal planning:

  • To complement you meals, it is advisable to take a glass of milk or any other alternatives such as sugar-free yoghurt. Taking a fruit is another great complement for your meals, fruits such as berries, grapes, peaches and oranges are good fruits to incorporate in your diabetic diet.
  • Alcohol does not augur well with diabetics. Alcohol destabilizes blood sugar levels thus causing you to gain weight. However, little amounts of alcohol is healthy for a meal, it enhances digestion. It’s advisable to talk to your dietician for the right amounts.
  • Vegetables takes a large portion of your meal plate. These meal components are rich in nutrients and are low on calories and rich in vitamins.
  • Intake of whole grains and cereals, noodles, rice and other healthy starchy foods provide foods that are broken down into glucose which the body needs for energy.
  • A healthy intake of healthy proteins such as fish, low-fat butter and cheese, lean meat and vegetarian proteins are healthy choice for your meal.

It is advisable to consult your healthy dietician for advice on your nutrition intake and dietary plans for diabetic patients. A good intake of the right food portions, incorporating exercises that keep you active and taking the right medication is good management practice for a diabetic lifestyle. Most importantly, taking a breakfast helps you have a good start for your day. Do not skip breakfast meals.

Dietary Plans for Diabetic Patients who have Smaller Appetites

BREAKFASTHalf a cup of cold cereal about 125 Ml

1 slice of whole grain or whole meal toast

1 Orange

A cup of low-fat milk 250Ml

2 table spoonful of peanut butter about 30Ml

Regular Coffee or tea.

LUNCH
1 sandwich

2 slices of whole meal or whole grain bread.

2 Oz, or 60g of chicken or fish meat

1 teaspoonful of non-hydrogenated margarine

Grapes

175 Ml of low-fat or fat-free yoghurt

Regular Coffee or tea

DINNER
1 Medium potato or 150 Ml of rice

At least two types of vegetables

Lean chicken or fish meat about 60g or 2 Oz.

1 Cup of low fat or fat-free milk about 250Ml

1 Cup of Cantaloupe

Regular Coffee or Tea.

EVENING SNACKS4 Whole grain crackers or less

30g or 1 oz. of low-fat cheese

Dietary Plans for Diabetic Patients who have Bigger Appetites

BREAKFAST
125 Ml of Cold Cereal

2 slices of whole grain or whole meal toast

An orange

250Ml of fat free or low fat milk

60g or 2 Oz of low fat cheese

A cup of tea or regular coffee.

LUNCH250Ml or 1 Cup of Soup

2 slices of whole meal or whole grain bread

90g or 2 Oz of lean chicken or fish meat

5Ml of non-hydrogenated margarine

Carrot sticks

175 Ml of Fat-free or low fat yoghurt

Tomato Slices

A cup of regular coffee or tea

AFTERNOON SNACK1 apple or banana
DINNERLarge potato or 375Ml of Noodles (cooked)

Vegetables

Salads with Fat-free or low-fat salad dressing

Lean chicken or fish meat about 120g or 2 Oz.

A cup of low-fat milk.

Regular coffee or Tea

EVENING SNACK4 tablespoonful or 60 Ml of Peanut Butter

4 whole grain crackers

250Ml of low-fat or Fat-free milk or yoghurt

Exercise and Physical Activity

Dietary plans for diabetic patients are not enough for them. They should follow some physical activity to solve their problems easy with those dietary plans. Staying active in the day is a good and healthy lifestyle practice that will keep you fit and healthy all day long. To achieve this, it’s healthy to allocate enough time for your exercises. Moreover, try to engage in vigorous exercise most of the days of the week.

Walking is a good healthy exercise. Instead of taking a car, you can start slowly and gradually increase your progress on strolling and walking. Engaging in family activities such as swimming, skating, hiking and mountain climbing is good exercise for a diabetic.

Exercise helps you have an improved sense of well-being. Try to gain effort to engage in new activities such as dancing, riding a bike, playing basketball, beach volleyball and other exercises.

Healthy Eating Lifestyle

It is recommended that you include the four main component meal types in your meal. These include;

  • Fruits and Vegetables
  • Whole grain products
  •  Milk and alternatives
  • Proteins and meat alternatives

Having a whole, healthy meal that includes major components such as whole grain breads, pastas, fresh fruits and cereals will help maintain and control a healthy body weight. Lower intake of foods that are high on fats and calories, alternatively, use low fat choices such as skim milk, lean ground beef, trim fat meat and so on. Healthy eating plans will keep you healthy and enable you keep a healthy lifestyle.

Categories
Diabetic Meals Type 2 Diabetes

7 Easy Breakfast Ideas For Type 2 Diabetes

Diabetes is one of those lifestyle diseases that can be managed with great ease. A healthy diabetic diet coupled up with regular exercise is all that you need to overcome the pressure and manage the disease. There are basically two types of diabetes; Type 1 diabetes and Type 2 diabetes. Despite the variation, dieting and exercising is of great importance. Starting your day with a healthy meal is a good way to stack your stomach for a busy day. Breakfasts are the most skipped meals of the day. For Type 2 diabetics, skipping a breakfast is not an option.

According to MS,RD Kelly Kennedy, a health dietitian, he insists that having a breakfast provides the body with nutrients and stuffs up your stomach after long hours on dry stomach during sleep. A perfect breakfast meal is one that would comprise of healthy carbs, dietary fibre and small amounts of lean protein. The foods that you choose to take for your breakfast should have low glycemic levels to reduce the amount of glucose in the blood. These foods are meant to keep you filled morning along and sometimes all through lunch.

Breakfasts helps you keep your energy levels up throughout the day. Nowadays, many people are eating almond or peanut butter in their meals. The two provides a good blend of proteins and fats. Many people are lost of choices when it comes to breakfasts. Discussed below are seven breakfast ideas that will keep you healthy and strong for the day.

1. Breakfast Shakes

Shakes are the best blends that offer an all-inclusive cup of nutrients. You can incorporate different components in your shakes, here, you have a broad variety of ingredients to blend together. One great choice is having a one cup of fat-free milk, or if you like yoghurt, plain non-fat yoghurt is a great choice. Blend this with half a cup of blended fruits such as bananas, strawberries, blueberries and so much more. For a tasty shake, blend this together with a spoonful of wheat germ or nuts. Add some ice cubes for a tasty feeling.

2. Muffin Parfait

Many people love taking muffins, in this case, one half of a high-fiber or a whole grain muffins is a good choice. Always go for one that has about thirty (30) grams carbs and at least three (3) grams of dietary fiber. However you can prepare one with a customized value of carbs, proteins and fiber. The other half of your muffin, can be covered with berries. Top off with a significant amount of non-fat milk or yoghurt.

3. Whole Grain Cereal

This is the best meal that you can take for your breakfast. Whole grain cereals offers a great combination of minerals, vitamins and dietary fiber for a healthy and diabetic breakfast meal. Whether you decide to take your whole grain serving hot or cold, it makes a great deal. One personalized recipe is a bowl of low-sugar cereal, high on fiber. This could be skimmed a glass of milk or else, you could chose to just heat a bowl of plain oatmeal. Many people do not love whole grain cereals because of it being naturally sugar-free. Conversely, you can sweeten with a blend of fresh fruit, other sugar substitutes or skimmed milk.

4. Scrambled Eggs With Toast

Many people have had this for their breakfast for a considerably long time. The old usual meal of scrambled eggs with a slice of whole meal toast is a great way and healthy way to kick-start your morning. However, you are not going to like them if you do not cook them right. To have a great meal, scramble the eggs in a non-stick pan, and combine this with a slice of whole-wheat toast. For a greater taste, you can top your toast with light butter, cheese, low-fat cream or sugar-free jam.

5. Breakfast Burrito

Breakfast burritos are one of those breakfast meals that you can have on the go. To have a great burrito, use a non-stick skillet and spray. Scramble an eggs with onions, spinach, green pepper or a varied variety of other veggies. Place this on a warmed whole wheat or oat tortilla. For a great feeling, sprinkle with cheddar cheese, salsa and wrap in a foil.

6. Bagel with Nut Butter

In this case, we will consider having bagel thins since bagels are overly large and may have to stack up with much carbohydrates. You can decide on whether to have bagel thins or flats. They should be topped with almond or peanut butter. This two will offer a great dose of healthy fat and proteins that’s low on carb but with maximum energy.

7. Almonds and Fruits

As said earlier, breakfasts are important meals of the day. Starting your morning with a handful of raw and whole almonds, is a great choice. Combining this with a serving of low glycemic fruits, is a healthy choice. Some of the fruits you can incorporate in this meal are apples, peaches or oranges. This meal offers a meal that’s high on fiber and mono-unsaturated fats. Moreover, the fruits adds sweetness to your morning and a great content on fiber.

Additional Tips for Your Type 2 Diabetes

With the discussed varieties of meals to incorporate in your breakfast, generally including natural healthy foods such as fruits and veggies, dairy products, lean meat, low fat fish, and whole grains is a great choice. Keeping off canned and processed junk foods is a must. The primary goal of taking diabetic diets is have proper healthy diets.

To have and maintain a healthy diet, there are pointers that you should keep in mind when preparing your breakfast meals. They will help you ensure you have a whole, healthy meal.

  • Always keep watch on the sizes of every component you include in your meals. This will enhance your dietary goals and overall diabetes management. A great idea, is to use the “Plate Method”. In this allegory, you are have half plate of non-starch veggies. The other half should be filled with proteins on one quarter, with the other filled with grains or starch. Additionally, including a fruit and dairy serving is a healthy way.
  • Though fats are not recommended in a diabetic diet, there are healthy fats that you could include in your breakfast meals. These includes olive oils, nuts, avocado and canola oils.
  • Lean meats are a great variety to include in your diet. They include Turkey Sausage, scrambled eggs, turkey bacon and Canadian bacon. Lean meats offer significant amounts of proteins.
  • Have low servings of dairy products. Dairy foods have high fat content though there are the non-fat varieties such as skimmed milk, low fat and fat-free yoghurt, and servings of low-fat cheese and butter.
  • It is advised to keep off fat and heavy sugar coffee drinks. Regular coffee with 2 percent of milk and sugar substitutes is a good complement.
  • Proteins from cereals, nuts, low fat yogurt and skimmed milk, butter, cheese and salads are a great choice for a type 2 diabetic diet. Combining proteins with dietary fiber will not only keep your stomach full for longer periods of time, but also helps in overall metabolism and digestion in the body.
  • Some foods enhances production of insulin in your body. Most of these includes spices such as turmeric, cinnamon and black pepper, they do not only help in digestion of foods, they also add great taste to your meals.

Type 2 Diabetes diets are not a hard nut to crack. For more information on the right food portions, food varieties and recommended breakfast ideas, it is advisable to link up with a registered and certified diabetes dietician. They will help you come up with great meal plans, healthy, friendly and easy to prepare.