Diabetes remains a serious condition, causing 1.5 million deaths yearly. For individuals with this condition, meal times can be stressful since they have to ensure their blood sugar levels and weight will not be affected by their food.
This short guide highlights five simple and healthy meals patients with diabetes can enjoy. After reading, people with diabetes will have more breakfast, lunch, and dinner options.
Eating Right: Tips To Remember
While there are no specific foods diabetics are not allowed to eat, they must have a healthy portion of balanced meals. Below are four tips people with diabetes must remember to keep fit and out of harm’s way during meal times. Moreover, utilizing the best CGM (Continuous Glucose Monitor) for non-diabetics can provide valuable insights into how different foods affect blood glucose levels, helping to tailor a more effective diet plan. This proactive approach ensures that even those without diabetes can benefit from understanding their body’s response to various foods.
- You must regularly monitor your weight and test your blood sugar levels to determine how different foods affect you.
- Remember to stick to a specific number of carbohydrates per meal. The amount of carbs you need will depend on various factors, such as age, health, activity level, and weight.
- It would help if you balanced your fiber and protein intake in each meal. You can use the plate method, where you fill half your plate with healthy vegetables, a quarter with protein like meat, and the last quarter with carbs.
- Eat smart fats from fruits, nuts, fish, and olives. Skip on saturated fats from meat, cheese, butter, and other dairy foods.
5 Healthy Meals for Diabetics
People with diabetes can develop meal plans to ensure a balanced diet. Below are five healthy options you can add to your meal plan.
1. Low-carb zucchini lasagna
The usual lasagna is filled with carbs, calories, and saturated fat, making it unhealthy for people with diabetes. However, by replacing pasta with zucchini, you can decrease the carbs and calories in this unique dish.
Moreover, zucchini contains plenty of nutrients, like vitamin C, an antioxidant that may be lacking in many patients with type 2 diabetes. You can also use extra-lean ground beef to reduce saturated fat.
2. Sugar-free keto beef jerky
If you have diabetes, you might have asked, “Is beef jerky good for diabetics?” Beef jerky is a high-protein, low-carb food with almost zero dietary fiber. It can be a good source of protein for people with diabetes, but they must be mindful of the product’s sodium content if they have to limit their intake.
Fans of this snack can make a simple sugar-free keto beef jerky in the oven without needing to marinate the meat to lessen its sodium content.
After softening the strips of meat, you can season it with salt, pepper, and additional spices. Place the strips on baking sheets, cook them in the oven, and enjoy a simple, high-protein, sugar-free snack.
3. Quinoa salad
People with diabetes who want an easy and healthy meal can try a quinoa salad, which is high in fiber and protein. You can balance the carbs in the quinoa by adding non-starchy vegetables, like artichokes, asparagus, and baby corn.
You can use an olive oil-based dressing and add avocados to add healthy fats to your diet. You can also elevate the satiety of the salad by adding lean protein like turkey or skinless chicken.
4. Cherry balsamic pork tenderloin
If you crave a sweet and savory dinner, try the cherry balsamic pork tenderloin. This dish allows you to enjoy the natural sweetness of pureed cherries and aged balsamic vinegar with a healthy dose of antioxidants from the dark stone fruit. These ingredients pair well with lean, juicy pork tenderloin, which can be a healthy source of protein.
5. Cauliflower tacos
Vegetarian diabetics can enjoy roasted cauliflower tacos instead of the traditional meat-filled tortillas. This dish contains non-starchy cauliflower roasted in tasty taco seasoning and olive oil. The avocado lime sauce is also an excellent source of plant-based protein.
You can lower the carb content by replacing tortillas with lettuce wraps. After assembly, add pickled chopped cilantro, red onions, and feta cheese.
Make Mealtimes More Enjoyable for Diabetics
These snacks and meals are good sources of healthy nutrients that can help people with diabetes manage their weight and sugar levels. They are delicious and easy to make, making them perfect for people who are not confident in the kitchen.