Diabetes is a common health disorder in which the body is unable to produce sufficient amount of insulin hormone which is responsible for getting glucose in to our cells to provide energy. Without enough insulin, glucose will remain in our blood and cause abnormal increase in our blood glucose levels. Gradually this high glucose level in the body can lead to serious health problems in heart, kidneys, eyes and nerves.
There are mainly three types of diabetes: type I, type II and gestational diabetes. Type I diabetes is commonly seen in children and young adults which occurs due to lack of insulin hormone in the body. Type II diabetes typically affects obese people and people above 40 due to insufficient amounts of insulin and reduction in the sensitivity of the body cells to the actions of insulin. While gestational diabetes is more common in women during late stages of pregnancy. However, it normally disappears after pregnancy.
Diabetic Diet Meal Plan
Meal plan for diabetic diet doesn't mean one has to include foods in their meal that are completely deprived or free from sugars rather one needs to eat healthy foods, with a set quantity and at regular intervals. A meal plan that comprises an appropriate mixture of carbohydrates, proteins and fats and provides essential nutrients and vitamins to the body as well as creates an even release of glucose into the blood of the patient is considered to be a healthy and well-balanced diabetic diet plan. A diabetes diet meal plan should be rich in dietary fiber and low in fat to relieve the patient from different complications and symptoms related to the disorder. In fact, the daily recommended food portion for a diabetic patient should comprise approximately 50% to 60 % carbohydrates, 12% to 20% proteins and not more than 30% fats.
Sample Meal Plan for Diabetic Diet
Here are some diabetic diet menu samples that will help you to plan your meal which is healthy as well as easy to follow.
Breakfast: One cup cooked oatmeal with 2 tbsp walnut halves, served with 1/2 cup fat-free milk or calcium-enriched soy beverage. Add ground cinnamon and/or sugar substitute to taste, if needed.
Snack: 1 oz string cheese and 1 small pear or other fruit.
Lunch: Grilled chicken salad comprising 2 cups mixed greens with 1/2 cup diced tomato, 1/2 cup sliced cucumbers, 1/4 cup diced carrots, and top with 2 oz grilled chicken breast. Drizzle with avocado-yogurt dressing comprising 1/4 cup mashed avocado, 1/2 cup fat-free plain yogurt, and vinegar and herbs to taste. Serve with 2 slices whole grain crispbread crackers.
Snack: 1 medium orange and 2 tbsp cashews.
Dinner: Roasted 3 oz beef with 1/2 cup potato and 1 and 1/2 cup non starchy vegetables (like cauliflower, carrots, broccoli, eggplant, zucchini, and yellow squash) with onion and garlic tossed in 1 tbsp olive oil.
Breakfast: 2 slices whole-wheat toast, 2 tbsp peanut butter, 1 small banana and 1 cup tea or coffee.
Snack: 1 cup herbal tea, ½ cup unsweetened applesauce and 2 tbsp chopped walnuts.
Lunch: 2 slices whole-wheat bread, 3 oz lean roast beef, 2 tsp mustard, 1 cup raw or steamed cauliflower and 1 cup tea or coffee.
Snack: 1 cup fat-free milk and 2 small fig cookies.
Dinner: 3 oz chicken breast, sautéed with 1 cup of vegetables in 1 tbsp olive oil, 2/3 cup cooked brown rice and 1 cup fat-free milk.
Breakfast: 1 cup whole grain flaxseed-enriched cereal with 1 cup fat-free milk, and 2 tbsp almonds.
Snack:1 medium banana, sliced in half and 1 tbsp all-natural peanut butter.
Lunch: Cheese quesadilla comprising 2 oz reduced-fat shredded cheese sprinkled onto 1 whole wheat tortilla, fold in half, and microwave on medium power for 30 - 45 seconds. Garnish with 1 cup chopped lettuce and tomato, 1/4 cup salsa, 2 tbsp avocado, and 1 tbsp light sour cream.
Snack: 2 fig cookies and 1 cup fat-free milk or calcium-enriched soy or rice beverage.
Dinner: Soup and salad combo comprising 1 cup canned beef-barley soup, serve with spinach salad. For salad, toss 2 cup fresh spinach with 2 tbsp shredded reduced-fat mozzarella cheese and 1 tbsp olive oil and balsamic vinegar dressing.
I am sure these samples for diabetic diet meal plan will ease your worries and will help you to plan your meal accordingly. Avoid foods that are high in sugar and fats (like white rice, table sugar, sweets, honey, corn-syrup, salty fish, etc.) and incorporate vegetables, fruits, dairy products, whole grain foods that are rich in starch and carbohydrates in your diabetic diet. Besides these, keeping yourself hydrated by drinking enough fluids and exercising regularly will not only maintain normal blood sugar levels but will also help lose weight and stay healthy.