Easy Diabetic Diet Guidelines – Day 1: Baked chicken husks. Choose red cabbage over green cabbage to boost your intake of beneficial vitamins and minerals like choline, potassium, and vitamins A and C. Is that even better? Add a slice of avocado to every husk to increase insoluble fiber and improve heart health.
1 husk: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbs (3g sugar, 3g fiber), 19g protein. Diabetic Metabolism: 2 lean meats, 1 starch, 1/2 fat.
Easy Diabetic Diet Guidelines
Day 2: Ginger halibut with Brussels sprouts. Use Worcestershire Amino Acid, Coconut Amino, or low-sodium soy sauce instead of regular soy sauce to cut down on sodium without losing the characteristic umami flavor.
Is The Mediterranean Diet Best For Diabetes?
1 Brussels sprout fillet: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbs (2g sugar, 3g fiber), 24g protein. Diabetes: 3 lean meats, 2 fats, 1 vegetable.
Day 3: Chipotle Ground Beef This ground beef is delicious wrapped in flatbread, corn salsa burritos, on a bun, or served with rice or mashed potatoes. So many options! – Dersey Williams, Omaha, Nebraska
1/2 cup cooked rice with 2/3 cup ground beef mixture (calculated without additional ingredients): 345 calories, 13 g fat (4 g saturated fat), 74 mg cholesterol, 194 mg sodium, 31 g carbs (6 g sugar, 3 g fiber), 26 g protein. Diabetic exchanges: 3 lean meats, 2 starches.
Day 4: Pork Chops with Cinnamon and Apple The cinnamon that spices this main dish has a stabilizing effect on blood sugar and lowers cholesterol, which people with diabetes can appreciate. Pair it with this kale puree, which is similar to mashed potatoes but without the calories, carbs, or blood sugar spikes.
Best Foods To Control Diabetes And Lower Blood Sugar
1 pork chop with 2/3 cup apple blend: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbs (25g sugar, 4g fiber), 22g protein. Diabetic Metabolism: 3 lean meats, 1 starch, 1 fruit, 1 fat.
Day 5: Turkey Tetrazzini with Mushrooms. This tender, hearty casserole is a great way to use leftover Thanksgiving turkey. And it’s real family fun! – Linda Howe, Lyle, Illinois.
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbs (5g sugar, 3g fiber), 34g protein. Diabetic Metabolism: 3 starches, 3 lean meats, 1/2 fat.
Day 6: Chicken with rosemary, spinach and beans. Don’t be fooled by their high carb content. Regular consumption of beans is associated with better blood sugar control and lower blood pressure, making these complex carbohydrates a great choice for diabetics.
Day Diabetes Meal Plan (with Printable Grocery List)
1 half chicken breast with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbs (5g sugar, 6g fiber), 41g protein. Diabetic exchanges: lean meat 5, vegetables 2, starch 1, fat 1.
Day 7: Stuffed Turkey Bell Peppers These well-seasoned ground turkey peppers are so delicious you won’t even miss the real frame cheese. Finish your meal with a salad or rice side dish. – Judy Hand-Truitt, Birmingham, Alabama
2 stuffed pepper halves: 323 calories, 10 g fat (0 saturated fat), 45 mg cholesterol, 771 mg sodium, 20 g carbohydrates (6 g sugar, 4 g fiber), 40 g protein. Diabetic Metabolism: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Day 8: Sausages and Asparagus Quick and easy, this dish can simply be swapped out for pea-based pasta for whole wheat pasta to cut carbs and double the fiber. Add roasted cherries or sun-dried tomatoes to enhance the flavor.
Tips For Eating Right On The Go With Type 2 Diabetes
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbs (2g sugar, 4g fiber), 17g protein. Diabetic exchange: 2 lean meats, 1-1/2 starches, 1 vegetable.
Day 9: Tuscan Fish Packets Tilapia is an excellent source of vitamin B12, which is lost when taking metformin regularly. Make it even tastier by doubling the amount of pumpkin, a starchy vegetable great for people with diabetes. Foil bags also make this low-calorie fish quick to clean.
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbs (4g sugar, 7g fiber), 38g protein. Diabetic exchanges: 5 lean meats, 1 starch, 1 vegetable.
Day 10: Pork medallions with rosemary and peas Good for a quick after-work snack. It is very easy to prepare and does not require many ingredients, so it is great for beginner cooks. – Laura McAllister, Morganton, North Carolina
The Best 30 Day Diabetes Diet Plan
3 oz cooked pork with 1/3 cup peas: 260 calories, 10 g fat (3 g saturated fat), 69 mg cholesterol, 571 mg sodium, 15 g carbohydrates (4 g sugar, 3 g fiber), 28 g protein. Diabetic Metabolism: 3 lean meats, 1 starch, 1/2 fat.
Day 11: Foil Chicken Dinner Simple and delicious, this dish is made up of four (or more, depending on the salsa you choose) different herbal ingredients that make it safe for diabetics and create a healthy home for sick people.
1 serving: 405 calories, 13 g fat (6 g saturated fat), 91 mg cholesterol, 766 mg sodium, 34 g carbohydrates (8 g sugar, 6 g fiber), 37 g protein. Diabetic exchanges: lean meat 4, starch 2, fat 1.
Day 12: Quinoa Unstuffed Quinoa is undoubtedly a “special” grain for people with diabetes because it is rich in protein and has a low glycemic index, which means it has slower and more stable blood sugar levels, which leads to reduction. It’s also a good source of at least seven other vitamins and minerals that promise to protect your body from the effects of aging, including vitamins C and E, calcium, folic acid, manganese, and potassium. Since this dish relies heavily on flavor and protein, you can also forgo sausage to make a hearty and nutritious meal.
Low Carb Diet For Diabetes: A Guide And Meal Plan
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbs (3g sugar, 4g fiber), 17g protein. Diabetic exchanges: 2 starches, 2 medium fat meats.
Day 13: Cider Board Salmon Raising blood levels of vitamin D is known to help prevent and prevent diabetes, and salmon is a great source of this hard-to-find nutrient. Fish also doubles your hunger because it’s rich in omega-3 fatty acids and a decent dose of protein! Because each fillet is inherently low-carb, you can serve them with a half cup of starchy foods like brown rice, quinoa, or amaranth to keep them filling and filling.
1 fillet with 2 tablespoons sauce: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbs (6g sugar, 3g fiber), 29g protein. Diabetes: 4 lean meats, 1/2 starch.
Day 14: Chicken ratatouille with artichokes. This Mediterranean dish features artichokes, a vegetable that’s great for people with diabetes, and each slice is surprisingly high in blood sugar-stabilizing fiber. You can also make the dish even more satisfying by adding another heart-healthy Greek staple: olives.
Healthy Nutrition Lesson 9: Nutrition Facts Label
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbs (4g sugar, 4g fiber), 28g protein. Diabetes: 3 lean meats, 1 starch, 1 fat.
Spicy Grilled Sausage, Potatoes and Peppers I love sharing my cooking and this hearty plate has earned a reputation for being delicious. People approached me in public asking for the recipe. – Lori Sledge, Brandon, Mississippi
1-1/2 cups: 257 calories, 11 g fat (3 g saturated fat), 65 mg cholesterol, 759 mg sodium, 24 g carbs (5 g sugar, 3 g fiber), 17 g protein. Diabetic exchanges: 3 lean meats, 1 starch, 1 vegetable, 1 fat.
Wild Mushroom Pizza The advantage of this Wild Mushroom Pizza is that you don’t have to worry about finding the right mushrooms. Whatever wild mushrooms are in season or on the market, they will do just fine. I love getting as many different things as possible. -James Shand, Associate Editor, Taste of Home
Day Diabetes Meal Plan: Meals And Planning Methods
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbs (3g sugar, 3g fiber), 12g protein. Diabetic exchanges: 2-1/2 starch, 2 medium fat meats, 1/2 fat.
Day 17: Chicken with Peach Avocado Salsa If you love fruits but are wary of their high sugar content, this recipe is the perfect balanced way to get them back into your diet. Pair this sweet stone fruit with glucose-tolerant chicken and you can enjoy this dish without worrying about a sugar spike. Peaches also contain plant compounds called phenols, which are used to reduce disease-causing inflammation.
1 half chicken breast with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbs (4g sugar, 3g fiber), 36g protein. Diabetic exchanges: lean meat 5, fat 1, starch 1/2.
Day 18: Grilled Mediterranean Meat Dinner If you prefer old-fashioned comfort food, this diabetic-friendly dish will easily become your favorite. Ingredients like lean beef and low-carb vegetables can help offset the blood sugar spikes commonly associated with starchy potatoes. To cut down on calories and carbs, cut potatoes by a third and replace them with extra servings of flavorful ingredients like mushrooms, tomatoes, and onions.
Dr. Neal Barnard’s Cookbook For Reversing Diabetes’ Highlights Diabetes Fighting Diet
5-ounce roast beef with 1 cup vegetables: 422 calories, 18g fat (6g saturated fat), 111mg cholesterol, 538mg sodium, 28g carbs (6g sugar, 4g fiber), 37g protein. Diabetic exchanges: 5 lean meats, 1-1/2 starch, 1 vegetable, 1/2 fat.
Day 19: Cod in tomato sauce. This delicious recipe is perfect for those looking for an easy and satisfying way to increase their fish intake. People with diabetes are advised to eat fish two to three times a week because it is a lean protein that does not spoil it.
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