Complete Diet Plan for Diabetes Breakfast, Lunch and Dinner
A person suffering from Diabetes needs to plan their daily activity and diet carefully. Today we are going to provide you with a complete guide on how to plan your everyday meals. Doing so, will help your health and control the glucose level in your body.
A commonly suggested Diet for Diabetes patients includes “Complex Carbohydrates”. A few examples of foods having complex carbohydrates are oatmeal, whole wheat, brown rice, fruits and vegetables, beans, and lentils.
The biggest concern for a diabetic patient is his/her blood sugar level. Eating food with a low glycemic load will cause a negligible rise in blood sugar level. Therefore, it makes a better choice for diabetic patients.
Low Glycemic Foods
Grains & Starch | Vegetables | Fruits | Dairy | Proteins |
Rice Bran Wild Rice Whole Wheat Bran cereal Corn Spaghetti
| Broccoli Celery Cucumber Asparagus Lettice Spinach | Apple Grapefruit Peach Grape Oranges Banana | Low Fat Yogurt Whole Milk Soy Milk Fat-Free Milk Fruit Yogurt
| Peanuts Beans Lentils Kidney Beans Split Peas Lima Beans
|
Eating Protein will have a negligible effect on your blood sugar level and it will make you feel full. This controls your craving as you will feel full.
Protein food for diabetic patients are eggs, seafood, tofu, beans, dairy, lean meat, and poultry.
Contents
Wild salmon, Chai Seeds and lentils are considered as Super Foods for diabetic patients
People suffering from Type 2 Diabetics are suggested to eat the Vegan Diet Plan, Paleo Diet Plan and the Mediterranean Diet Plan as suggested by The American Diabetes Association.
What is highly discouraged to eat for diabetic patients includes soda, sugary drinks, packed fruit juice, processed food, artificial sweeteners, sugar-free sweeteners, high animal fat and dairy products.
“Tasting delicious and addictive to eat may not be good for health, tasting flat and less on fats are healthy to eat.”
What is Diabetes?
Diabetes is a body condition where our body loses its ability to absorb a good amount of glucose to burn for energy.
In Type 1 Diabetes, the pancreas of a person is affected to the point where it fails to produce an adequate amount of insulin.
On the other hand, in Type 2 Diabetes, the pancreas provides sufficient insulin but the body gets into a condition where it develops resistance towards insulin.
In both kinds of diabetic conditions, the result is the body having a low energy level and an increased blood sugar level. The latter further results in increased LDL (or bad) cholesterol. The risk of heart diseases and heart attacks will consequently rise.
The most frustrating problem during diabetes includes keeping the glucose level in check regularly, getting tired easily, heightened difficulty to treat wounds and increasing body fat.
“It is key for everyone to have a strict daily routine to control and get out of diabetic conditions, either you choose to live-long with plan and become healthy or choose to live-life without controls”
Healthy Breakfast Recipes for Diabetic Patients
Breakfast is the most neglected meal of the day and the most skipped meal of the day too. However, breakfast is a very crucial meal of the day for people with diabetes.
For a diabetic patient, the breakfast decides his/her energy and sugar level for the rest of the day.
“It’s time to go back to your roots and make your breakfast meal size bigger than your supper”
As per the American Diabetes Association, a good breakfast for a diabetic patient should contain a perfect balance of carbohydrates, protein, and healthy fat.
For example, a breakfast can contain boiled eggs, avocado, and whole-grain toast.
Skipping any of the three main meals of the day will make you feel hungry and you will end up eating more which will cause an increase in blood sugar level. Hence, for a diabetic patient skipping a meal is not an option in any condition.
Here are a few breakfast suggestions for diabetes patients.
1. Overnight Oatmeal
Put oatmeal in a bowl and mix with low-fat milk. Leave it in the refrigerator for the night and eat it in the morning. You may add some fruits as a sweetener and some nuts for crunchiness. This will give you a protein boost. This recipe is not just only healthy for a diabetes patient but also loved by many who like to stay in shape and by people who get less time to cook in the morning.
2.Eggs and Whole Wheat Toast
A single egg contains 6 grams of protein. As we know, protein takes time to digest and hence provides you with energy to last all day long. Additionally, it controls fluctuation in blood sugar level.
So grab some eggs and boil or scramble them. Make a few sandwiches and beat the eggs along with raw slices of tomatoes.
To increase your protein content, you may add a thin slice of lean meat or boiled lentils to your sandwiches.
3.Greek Yogurt
Just Yogurt cannot fill you up and it sounds plain. However, you have the option of adding berries as a substitute for sugar in your Low fat or No fat Yogurt. You can also add roasted almonds and walnuts to make it crunchier and fill it up with healthy fat. Eating nuts daily will reduce the chances of a heart attack in diabetic patients.
4.Vegetable Omelet
This one is quite heavy and a big meal at breakfast is always recommended.
Slice down few vegetables which are low in starch like tomatoes, spring onion, spinach and fenugreek leaves on top of a big omelet.
This breakfast not only looks mouthwatering and tasty but it also fills up your need for protein and Vitamin-C. In a diabetic condition, Vitamin C is vital.
5.Tacos
Who doesn’t like Mexican food! Let’s make some healthy and diabetes-friendly tacos to enjoy.
Make some scrambled eggs and mix it with fried or boiled Spinach and Beans and finally a delicious slice of Avocado in a Whole-Wheat tortilla.
Eating this is not just healthy but having delicious tacos in your breakfast will provide you with all the required fiber, protein and vitamins to keep you energetic all day long.
6.Avocado
Slice an Avocado into half and smash it into a paste and spread it over a whole–grain toast. You can top it up with a hardboiled egg, a pinch of salt or some lime juice.
Avocado contains nutrients, fibers, and good HDL fat which will reduce your chances of heart problems in your diabetic condition
7.Cottage Cheese
One cup of Cottage Cheese contains 25 grams of protein and only 6 grams of carbs. That is a protein-rich breakfast for you. Take a cup of cottage cheese and add in fruits and nuts to makes it tasty and healthy.
8.Chicken Hash
This is for people who love eating Non-Veg. Then boil small cubes of chicken breast and sauté it with mushroom, onions, and capsicum till it is soft. You may add in boiled cubes of sweet potatoes to increase the quantity and fiber in your breakfast. A 100gram chicken breast will contain 31 grams of protein in it. It lasts long as a sturdy energy supply. As proteins do not digest fast, your blood sugar level will not fluctuate.
9.Sprouts
Sprouts are a rich source of protein and fiber. They are considered by many to be nutritious for diabetes patients. Mix a cup of sprouts with finely chopped tomatoes, cucumber, spring onions, and roasted nuts, and squeeze in fresh lime juice. This contains a good balance of fibers, proteins, and vitamins.
10.Overnight chia seeds pudding
Two tablespoons of Chia seeds contain 10 grams of fiber, 9 grams of fat, and 5 grams of proteins. Soak a cup of chia seeds in water or low-fat milk and leave it in the fridge overnight. The next day, your chia seed pudding will be ready. This pudding is one of the most recommended for people suffering from Type 2 Diabetes.
Healthy Lunch Recipes for The Diabetes Patients
You may be surprised to read this but lunch is the most recommended meal size by nutrition. Lunch should be consumed between 1 pm to 2 pm. It should contain a high level of protein and healthy fat.
2.1.Salmon Salad
Salmon is a rich source of proteins, nutrition, and vitamins but among all these, the healthiest part of salmon is Omega-3 fatty acid. A human body cannot produce this essential fatty acid but it is considered to be very good for your heart and joints.
A person suffering from diabetes has a heightened risk of a heart attack. Hence, consuming Omega-3 fatty acids will reduce bad LDL cholesterol and increase good HDL cholesterol.
2.2.Turkey
Turkey is not only delicious but it is good for diabetes patients. Turkey is a rich source of protein and Vitamins B3, B6, and B12.
Keep the serving limited and do not eat the skin as it contains carbs. To reduce the carb try having a cranberry sauce dipping.
2.3.Spinach
Spinach is a low glycemic index food. The GI value of it is less than 55 and therefore cannot induce any fluctuation in blood sugar level.
Consume Spinach rich dishes in your lunch to provide your body with fibers and proteins and healthy vitamins like A, B2, B6, C, E, and K. They also provide minerals like Iron, Zinc, and Magnesium.
2.4.Chicken Curry
Chicken is a rich source of proteins and other vitamins and it’s low on GI index so this will not affect your blood sugar level.
To prepare a healthy chicken, remove and throw away the skin. After that, remove the bones and visible fat around the meat. Following that, boil it and throw away the fatty water. Now you can prepare the curry in coconut oil or mustard oil. Both are considered to be good for your heart and finally add in low GI and nonstarchy vegetables.
2.5.Quinoa Salad
Quinoa Salad is a rich source of dietary fiber. It is gluten-free and the only vegetarian food which is considered as a complete protein. For a diabetes patient, fiber and protein are needed to keep the blood sugar level in check.
2.6.Hummus
Hummus is one of the popular lunch choices in the Middle East. It a made up of boiled chickpea paste, add-in tahini, lemon juice, and garlic. Chickpea contains 19 grams of protein and 17 grams of fiber for every 100-gram serving and it is a low glycemic index food.
2.7.Salmon and Avocado
Fish lovers love Salmon, avocado and boiled potatoes. Well, we will remove potatoes here as it is a starchy food. Avocado with brown rice will give a high energy boost to keep you working for the rest of the day.
This is the most energetic lunch for diabetes patients. Salmon is a fatty fish having a rich source of Omega-3 fatty acid which reduces your LDL level and improves HDL level. It reduces chances of any heart disease in diabetes patients and Avocado is a low carb food and a good fiber source and all these come under <55 GI index.
2.8.Bean and Green Soup
Low GI beans like Kidney beans, Lima beans can be made into a soup with green vegetables like Spinach and Fenugreek. Here Beans and Lentils are highly recommended for diabetes patients due to its low GI index and a rich source of protein. Green vegetables are a rich source of minerals like iron, zinc, and manganese.
2.9.Cheese and Vegetable sandwich
People who like to grab an easy and quick lunch can make a high-fiber and protein content sandwich. Use low-fat cheese or cottage cheese with low GI vegetables like Tomato slices, cucumber, and bell pepper. Then sprinkle a pinch of salt and pepper and squeeze a lime to make a super sandwich rich in proteins fiber, and vitamins and less on fat and sugar.
2.10.Portobello Mushroom and Vegetable stir-fry
Portobello mushroom is not only a good source of vegetable protein but also contains minerals like copper and potassium and antioxidant properties. Grill Portobello mushroom and the stir-fry with low GI index vegetables like Broccoli, lettuce, and bell pepper.
Healthy Dinner Recipes for The Diabetes Patients
By the time it gets for dinner, we build up our hunger and feel the need to relax after working all day long. In that sense, we build up a craving to eat fatty food in a large quantity. This makes Dinner the biggest meal of the day.
But coming to the Nutritionist recommendation, our dinner should be the smallest meal of the day as our body is incapable of digesting all the protein you ate last night while you sleep. Coming to diabetes patients, eating healthy food at night is very crucial and avoiding sugary food is a must as we don’t consume a lot of energy while we sleep. This ‘extra energy’ is stored by our body as fat.
3.1.Vegetable Stuffed Chicken Breast
No matter at what level is your craving at night, you will be satisfied by this healthy recipe. Chicken breast is a good source of protein and if prepared well, we can reduce the fat content. First, remove the skin and fat around the meat.
Make an incision in the chicken breast and stuff it with low GI index vegetables like lattes, carrot, and bell pepper. After that, apply coconut oil and put in the oven. This will provide you with 40 grams of protein from the chicken and all the required fibers and vitamins from the veggies.
3.2.Tilapia fish with cilantro and tomato salad
A 100g Tilapia meat contains 26-gram protein, 0 carbs, 3-gram fat, and vitamin B12. Seafood is always considered as the healthiest food, low on fat and high on proteins and vitamins. Fry your Tilapia fillet in coconut oil. Add in a pinch of salt and pepper. Eat it with refreshing cilantro and cherry tomato salad.
3.3.Turkey Burger
Turkey meat is considered healthier than chicken meat. It contains 29 grams of protein and only 7 grams of fat per 100-gram serving. Grill the turkey meat. Avoid eating skin and prepare your turkey burger with grilled tomato, onion, and bell pepper. Remember to avoid packed and processed sauces.
3.4.Stuffed Bell peppers
Bell pepper consists of 92% water, 0 grams of fat, 2 grams of protein, and 1 gram of fiber. So, a diabetes patient can enjoy the hot and spiciness of bell pepper without worrying about fluctuations in blood sugar level. Chop beef in cubes and cook some brown rice and stir-fry it using coconut oil. Add in a pinch of salt, pepper, and garlic.
Stuff your bell peppers with this beef fry rice and apply a small quantity of coconut oil. After this, cook it in the oven. This recipe will attract others in the house so keep an eye on it.
3.5.Chicken Tortilla soup
Like always remove the skin and fat around the chicken breast. Slice it into long and thin slices. Put it into a pot with tortilla pieces and low GI index veggies like chickpeas, carrot, lattes, and tomato. Finally, add in water and coconut oil along with a pinch of salt and pepper and then cook it.
Here you will get protein benefits from chicken and chickpeas and all the good fiber and vitamins from low GI veggies.
3.6.Grilled Shrimp
A 100gram serving of Shrimp contains 18 grams of protein and Vitamin B12 with other minerals like iron, zinc, phosphorus, and magnesium. Wash the shrimp thoroughly and put them on skewers. Apply coconut oil and grill them.
3.7.Chicken fried rice
Any recipe and even fast food can be made healthier by cooking at home and using spices in controlled quantities. Chicken fried rice is a loved Chinese street food. To make it healthier for diabetes patient, use only the chicken breast and then remove the skin and fat to reduce the fat. Moreover, you may boil it and throw away the fatty water.
Slice the chicken breast into cubes and then stir-fry it with brown rice and low GI index veggies like lettuce, bell pepper, overnight soaked chickpeas.
3.8.Salmon and Green beans
Salmon is a fatty fish with good content of Omega 3 fatty acid and proteins. For every 100g salmon fillet we get 20g proteins. Fry the salmon fillet in coconut oil and sprinkle a pinch of salt and pepper. Finally top it up with chopped onion and cilantro with a squeeze of lemon. Add in boiled green beans to make it up for a Diabetes-friendly dinner.
3.9.Spaghetti and meatball
Cook whole-wheat spaghetti and prepare the meatball by mixing in finely chopped lettuce and bell pepper to reduce the fat content of meat. You may also grind some lean meat and mix in egg white to prepare the meatball.
3.10. Chicken with Artichoke
Artichoke is a low glycemic green vegetable with no fat and it is rich in Vitamin C, magnesium, and dietary fiber. All you need to add is Chicken for protein and here you have a healthy Diabetes-friendly dinner. Prepare the chicken breast by adding in medium-size pieces of Artichoke and season it with coconut oil, salt, and pepper, and roast it in the oven till done.
Conclusion:
A person suffering from diabetes needs to take care of the GI index of food, calories, kind of fat, protein content, fiber, and avoid food which can spike their blood sugar level. Your breakfast to lunch to dinner ratio should be Medium to Large to Small.Consume food as per your work requires.
If you are working hands-on, consume more proteins.
If you are in a white-collar job, consume a medium level of proteins.
If you from home, do not snack packed food and consume a low level of proteins. You may always consider a walk or Yoga in the morning to start a refreshing day.
