- Insulin may be needed - kassem
Diabetes is a silent disease that can cause numerous, deadly health problems and illnesses if it is not managed properly. Different individuals will require varying meal plans, exercise regimens and medications to control their diabetes. A diabetic meal plan is very important and will also help maintain a healthy weight as well as normal blood pressure and cholesterol levels.
This sample meal plan is a good option and helps explain why some foods should be eaten and others should be avoided.
Oatmeal Helps to Increase Energy and Decrease Blood Glucose
A healthy breakfast for anyone may include oatmeal made with whole oats cooked in one part water and one part skimmed milk. Oatmeal is high in protein, fiber, minerals and vitamins and the milk adds calcium, vitamin D and healthy fats. Avoid instant oatmeal packages as these contain high amounts of sugar and artificial, processed ingredients which may actually outweigh the benefits of eating oatmeal. Instead of sugar, add a few raisins, dates or a cut-up prune to sweeten. Or try a few pieces of cut apple and cinnamon. Studies show that cinnamon helps to lower blood glucose and cholesterol levels.
Coffee that is made through a paper filter contains less cholesterol than one made without. Flavor with nutmeg or cinnamon instead of sugar or try a sugar alternative such as the natural sweetener stevia.
And/or have one boiled or fried egg, flavored with unsalted garlic powder and pepper instead of salt. If frying an egg, use a spray bottle to add less unsaturated canola or vegetable oil to the pan. Eggs are heart healthy when eaten on alternate days or less, also try egg-white omelettes made with vegetables such as spinach, green onions and tomatoes.
And/or have one or two slices of whole wheat toast. Some brands of bread are baked with flax or seeds for more fiber, protein and heart healthy omega-3 fatty acids. Bread often contains considerable amounts of sugar and salt; buy a diabetic variety if it is available. Instead of butter, drizzle pieces with olive oil to moisten slightly. Bagels, even the whole-wheat variety, actually contain more fats and simple carbohydrates than whole wheat bread; avoid having bagels regularly.
Healthy Snacks Are Important To Maintain Blood Glucose Levels
Unsalted popcorn made the traditional way by popping whole corn kernels in a pot on the stove, makes a healthy and delicious snack. Avoid microwaveable popcorn as these processed snacks contain high amounts of salt, fats, artificial flavorings and chemical preservatives. Flavor popcorn by drizzling a small amount of olive oil and tossing with a pinch of unsalted garlic powder or chili pepper.
Or have a piece of fruit such as a pear, apple or grapes with some protein such as cheese to help the feeling of fullness and increase energy.
Lean Protein and Barley or Quinoa Make a Healthy Lunch
For a delicious, healthy lunch try a roasted or grilled piece of lean meat such as chicken or turkey with a side of couscous, barley or quinoa. These high fiber and high protein grains have a low glycemic index that help the body control glucose levels. Also have a salad of greens with a plain balsamic vinegar. apple cider vinegar and olive oil dressing. Have water or green tea flavored with mint instead of sugar, to drink.
If making lunch at home or packing a lunch, a grill such as the Foreman Grill or one made by Cuisinart , is a good investment to cook healthy food quickly and easily.
Yogurt and Oatmeal or Bran Muffins Can Be Good for Diabetics
Plain yogurt, optionally flavored with fruit, contains proteins, vitamins, calcium and probiotics for healthy digestion and body detoxification. Avoid store-bought flavored yogurts as these contain high amounts of sugar and artificial flavorings. Or try whole wheat crackers with low-fat and low-salt peanut butter or low-sugar jam.
Low-fat muffins or cookies made with oatmeal or bran and preferably made with sugar substitutes such as the natural sweetener stevia, can make a healthy snack. Making homemade muffins or cookies helps to ensure the right ingredients and portions are eaten; if buying them from a shop or cafe, eat only a half or a quarter as most portions are too large for a single snack.
Fish and Legumes Are Heart Healthy and Good for Diabetes
Fish should be eaten at least two to three times a week. Try grilled cod or salmon with a side of brown rice, barley or quinoa and steamed or lightly microwaved vegetables such broccoli , green beans or pepper. Instead of using ketchup, mayonnaise or tartar sauce make your own dressing by mixing yogurt, garlic powder and herbs, olive oil and vinegar. Store bought condiments and dressings such as ranch dressings contain up to three teaspoons of sugar in only one serving.
Or have legumes such as lentils or beans as a healthy low-fat protein source instead of fish. Season lentils with spices that help to reduce inflammation such as turmeric as well as onions which are rich in potassium and help to decrease hypertension. Canned beans such as chick peas and kidney beans contain a lot of salt, rinse these in water before cooking.
Meal planning is an important part of dealing with diabetes and it is something that will take effort and must be done everyday to maintain good health.
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Reference:
Barnett, R., Pelkman: Treating Type Two Diabetes With Food and Exercise. Pleasantville, NY, New York. 2007
Noreen Kassem - Noreen Kassem is a hospital doctor based in London, UK. She has extensive experience in clinical research and an undergraduate honors ...
