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Free Type 2 Diabetes Meal Plan

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Choose The Right Fatsin Moderation

How To Beat & Reverse Type 2 Diabetes With 3 Simple Diabetes Diet Meal Plan Guidelines

Foods like packaged snacks, sweets, baked goods, fried foods, red meat and processed meats like bacon and sausage are high in saturated fat that raises your bad cholesterol.Fresh vegetables, whole grains, and fruit are low in fat and high in vitamins, minerals and dietary fiber that can reduce your risk of heart disease. Nuts, avocados, and plant-based oils provide you with healthy fats. When cooking, pay attention to the amount of oils and butter you add to lower the total calories to help with weight management. Butter is high in saturated fat, so try to cut back on the amount you use.

Diabetes Diet Foods To Avoid

Saturated Fats: Saturated fat raises your blood cholesterol. You can find it in high-fat animal protein like bacon and sausage, high-fat dairy like butter, full-fat cheese, and ice cream, plus coconut oil and chicken skin.

Trans Fats: Also called hydrogenated or partially hydrogenated oil, trans fats are liquid oils that become a solid fat. Ingredients like stick margarines and shortening contain trans fats, as do processed foods like some chips, cookies, and fast food French fries.

Cholesterol: Your cholesterol count is made up of the natural cholesterol in your blood, plus the cholesterol that comes from food. Watch out for high-fat dairy and high-fat animal products, plus egg yolks, liver, and other organ meats.

Sodium: Donât forget to watch salt, too. That’s part of healthy eating with diabetes. Eating less sodium has been shown to help prevent and treat high blood pressure. Read labels and choose foods that are low in sodium. Learn more about reading food labels and grocery shopping with diabetes.

Foods To Eat With Type 2 Diabetes

Type 2 Diabetes Diet Plan Foods To Eat With Type 2 Diabetes

There are numerous dietary habits and regimens you can adopt to meet your health requirements.

If you have type 2 diabetes, ensure you choose a diet high in nutrient-rich foods that assist in supplying the body with the fiber, vitamins, and minerals that it requires.

To keep your heart strong, it is also essential to consume a range of heart-healthy fats, such as monounsaturated and polyunsaturated fatty acids.

Moreover, consuming foods rich in fiber helps improve blood sugar regulation and makes you feel satiated for extended periods, which can help you avoid binging on foods in between meals.

In addition, your diet should be both realistic and simple to follow. Below are a few type 2 diet foods you can eat without restrictions.


  • Cucumbers
  • Trans fats

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Your Task: 21 Day Lower Blood Sugar Challenge

  • Are you keeping a food diary? We highly recommend you keep a food diary during the challenge so you can start to examine your habits. Plus, a food diary is a great way to keep yourself accountable so you can really see whats going in your mouth.
  • Follow this food list remember, your one focus and goal during the 21 DayLower Blood SugarChallenge is to follow our recommended food list as closely as possible. Dont worry about calories , just focus on eating nothing else but the foods on this list. NOTE: We sent you a pdf downloadable copy of this list to your inbox on Day 2.
  • As we continue to emphasize, cut out sugar, bread, potatoes, pasta, cereals, and rice if youve been eating these foods as staples , this is a big task but will bring about dramatic results. OR, cut down on carbs first, which is recommended if youve been eating a very high carb diet, or if your numbers are very high. Follow some of the suggestions above to help.
  • Add something new to your menu: Choose something from the recipe selections above and add something new to the menu. It can be tough to change habits or tastes, but youll be surprised how easy and enjoyable it is once you do it more regularly.
  • Commit to yourself and apply what we share because we know what we share can help you get results.

    Not part of the challenge? to our newsletter for free weekly nutrition and health info. Plus, well let you know if we run another challenge.

    What Is Type 2 Diabetes

    Dietitian Diabetes Meal Plan

    Type 2 Diabetes Diet Plan What Is Type 2 Diabetes

    Type 2 diabetes develops over time, and the leading cause is difficulties in delivering adequate sugar to the body cells.

    For muscle and brain cells to function correctly, they must get glucose transported via insulin.

    Increased blood sugar levels occur when insulin levels are low, and the sugar cannot get to the cells, as it should.

    The cells acquire insulin resistance over time, necessitating ever-increasing amounts of insulin to transport sugar into the cells. However, there is still a significant amount of sugar in the blood.

    It is possible that the pancreas may ultimately wear out, and can no longer generate enough insulin to transfer the glucose into the body cells for energy production.

    An effective type 2 diabetes diet plan helps you maintain a healthy body weight while keeping your blood sugar levels within the target range.

    Still, it also helps lower your risk for health complications like nerve damage, cardiovascular disease, and kidney disease, among others.

    Continue reading to find a little more about how various foods and dietary habits might influence your health and your ability to control type 2 diabetes effectively.

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    Diabetes Diet Sample Menus

    Now that you know what foods are better if you have diabetes, putting the right foods on your plate is a matter of portions. The key to a balanced diet is planning meals using the diabetes plate methoddivide the plate into quarters: ¼ protein or meat, ¼ carbs, and 2/4 vegetable and fruit. If you want to lose weight, use 9-inch dinner plates and bowls so you arent piling the food on to a large dinner plate.

    For example, fill half the plate with non-starchy veggies such as salad greens or steamed broccoli, and fill the remaining half of the plate with equal portions of a grain or starchy vegetable like mashed sweet potato, and a heart-healthy protein such as broiled salmon.

    Here are some sample dinner menus to give you an idea of reasonable portion sizes that make up a healthy meal for someone with diabetes . In addition, the infographic above features a weeks worth of breakfast, lunch, and dinner ideas consistent with a diabetes diet plan.

    Diabetes Meal Plan: What Are The Key Components

    According to the ADA, a Mediterranean-style diet, a plant-based diet, and a diet known as Dietary Approaches to Stop Hypertension are all good starting points for a type 2 diabetes meal plan that can be modified to accommodate your personal eating preferences.

    These diet approaches have two important factors in common: mostly whole foods, and meals built around vegetables rather than carbohydrates .

    However, contrary to popular belief, a type 2 diabetes meal plan is not necessarily a low-carb diet, nor should it be a high-protein or very low-fat meal plan.

    In fact, ADA recommends less emphasis on specific requirements for proteins, carbs, and fats, and more emphasis on following a whole foods approach that focuses on the quality of your diet the less processed, refined, prepared, and fast foods focused, the better.

    Making a move towards eating more home-cooked meals may seem daunting, but just takes a little planning, especially with resources like the ADA’s Diabetes Food Hub.

    Diabetic-friendly recipes sourced from the ADA’s Diabetes Food Hub. Infographic by Lauren Hunter.

    An RD or CDE can look at your usual diet and help you identify where theres room for improvement, Ms. Arevalo suggests. These diet experts can also help you create a diabetes diet plan tailored to your personal needs and food preferences.

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    Substitute Healthier Ingredients In Your Favorite Recipes

    Regular ground beef | Try 90% lean ground beef or better yet, try lean ground turkey breast.

    Lean ground beef is fewer calories, less saturated fat and less cholesterol.

    Sour cream on tacos or in dips | Try plain yogurt .

    Plain yogurt has fewer calories and less saturated fat.

    Butter or margarine when cooking | Try oils like olive, safflower, and other plant-based oils or reduce how much butter you use.

    These oils have less of the bad fats and more heart-healthy fats.

    Snack foods like crackers, chips, candy or baked goods | Try fruit with plain yogurt, fresh vegetables and hummus, a slice of whole wheat toast and natural peanut butter, or nuts.

    These options have less sodium, less saturated fat and zero trans fat.

    Regular mayonnaise | Try mustard on sandwiches, or try yogurt or a combination of yogurt and less mayonnaise if used in dressing, sauces, and dips.

    These options have fewer calories and more nutrients.

    Bologna, salami or pastrami | Try sliced low-sodium turkey or roast beef. Or better yet, cook fresh chicken or turkey on the weekend and use throughout the week for meals.

    These options have less total fat, less saturated fat and less sodium.

    Plan Ahead For Healthy Meals

    Seven-Day Type 2 Diabetes Meal Plan

    Planning healthier meals and snacks can go a long way to helping you reach your goals. Talk to your registered dietitian or health-care team about the amount of carbohydrates that are right for you and for help with meal planning. A weekly meal plan will help you shop for the right foods and encourage more cooking at home.

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    Results Of Following A Diabetes

    Your specific results depend on where you started before embarking on your diabetes-friendly diet journey. But Palinski-Wade notes that there are short- and long-term results you can expect.

    Pretty quickly, you should see benefits to your blood sugar at the outset. You will start to see your daily blood glucose readings improve within a few days, she says. Then youll notice your A1C start to get better in three to six months. These are a measurement of your blood sugar levels on average of the past three months, so consistent improvement for at least three months needs to happen to see this number decrease, Palinski-Wade adds.

    If your doctor advises you to lose weight, making these diet changes along with increasing your activity level can help you lose weight and shed body fat. Be careful about monitoring the scale too closely in the early days. Its important to note that if your blood sugar levels were uncontrolled and weight loss resulted from this, you may notice an initial weight gain as blood sugar comes back to a normal level. Do not be discouraged. Generally, this weight gain is minimal, and once blood sugar stabilizes, weight stabilizes as well, she says.

    Eating Nutritious Healthy And Downright Delicious Food Is That Bit Easier With Our Meal Planners

    We’ve created multiple different weekly meal plans to suit all types and tastes. They’re nutritionally balanced, are calorie and carb counted, and can help if you want to lose weight. They also make sure you eat your five a day and have the right amounts of dairy , wholegrain foods, oily fish and very little processed meat. So get cooking and enjoy the food you love, but healthier.

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    Mark Bittman’s Vb6 Diet

    Being a part-time vegan is the secret to this plan’s success. “It’s one of my favorites,” says Jaclyn London, RD, senior dietitian at The Mount Sinai Medical Center in New York.

    “You’re choosing more plant-based foods, so you automatically wind up eating more fiber and less saturated fat and trans fat,” she says. “It’s just a generally healthy way of eating.”

    The VB6 Diet also emphasizes being careful about where the small amounts of meat, fish, and dairy you eat are coming from. “It’s designed to restrict you so you make better choices when you do indulge,â London says. âYou’re saving up for that small piece of local, organic, grass-fed beef.”

    Is The Mediterranean Diet Helpful For Type 2 Diabetes

    Meal Planning Guidelines For A Diabetic

    The Mediterranean diet is an eating pattern that emphasizes plant-based foods, including fruits, vegetables, dried legumes, whole grains, nuts, seeds, and olive oil. It also limits red meat and includes small portions of fish, poultry, egg, and dairy products.

    The Mediterranean diet aims to be rich in vitamins, minerals, fiber, and healthy fats. Its low in cholesterol, saturated fat, trans fats, and added sugars.

    A 2014 review of research found that people with type 2 diabetes who follow the Mediterranean diet tend to have lower blood sugar levels than those who follow a conventional American diet. The Mediterranean diet has also been linked to reduced weight and decreased cholesterol and blood pressure levels.

    Whats more, one

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    Do I Need To Count Calories When Managing Type 2 Diabetes

    While it can be helpful, its not absolutely necessary to track how many calories youre taking in daily. Although tracking calories can be beneficial when it comes to weight reduction, you can lose weight and still have a poor nutritional quality to your diet, Palinski-Wade points out.

    Therefore, if you do count calories, make sure youre also focused on healthy food choices. You can track your food intake, she says, which will let you monitor portions as well as how certain foods and mealtimes impact blood glucose levels, she says.

    • About 1,200 to 1,600 calories a day for small women who are physically active, small or medium-size women interested in weight loss, or medium-size women who are not physically active
    • About 1,600 to 2,000 calories a day for large women interested in weight loss, small men at a healthy weight, medium-size men who aren’t physically active, or medium-size or large men interested in weight loss
    • About 2,000 to 2,400 calories a day for medium-size or large men who are physically active, large men at a healthy weight, or medium-size or large women who are very physically active

    Weekly Planner For A Low Carb Meal Plan For Diabetes

    Day 1.

    Low carb meal plan for diabetes Mixed greens

    Breakfast- 1 serving of hard-boiled eggs with roasted kale

    Snack- 1 serving of mixed greens with olive oil and lemon salad dressing

    Lunch- 1 serving of green smoothie with almonds

    Snack- Pecans

    Dinner- 1 serving of cucumber avocado salad with grilled chicken breast

    Day 2.

    low carb meal plan for diabetes toasted nuts

    Breakfast- 1 serving of scrambled eggs with spinach and tomatoes

    Snack- 1 serving of baby carrots with hummus

    Lunch- 1 serving of cauliflower rice with grilled tofu

    Snack- 1 serving of mixed green salad with toasted nuts

    Dinner- 1 serving of stir-fried chicken stuffed with low-fat cheese and vegetables

    Day 3.

    Low carb meal plan for diabetes Zucchini noodles

    Breakfast- 1 serving of scrambled eggs with a green smoothie

    Snack- 1 serving of nonfat Greek yogurt with pecans

    Lunch- 1 serving of smoked turkey with zucchini noodles

    Snack- 1 serving of tex mex tuna salad

    Dinner- 1 serving of whole-grain pasta with lemon chicken and grilled veggies

    Day 4.

    Low carb meal plan for diabetes Eggplant lasagna

    Breakfast- 1 serving of spinach and tomato scramble with mixed greens

    Snack- 1 serving of baby carrots with hummus

    Lunch- 1 serving of eggplant lasagna with smoked salmon

    Snack- 1 serving of non-fat Greek yogurt with 1 banana

    Dinner- 1 serving of sliced avocadoes with mixed greens

    Day 5.

    Low carb meal plan for diabetes Spaghetti squash

    Breakfast- 1 serving of cream cheese omelet with 2 strips of bacon

    Day 6.

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    Food Prep And Cooking

    To make your meal prep for the week a little easier, you can find a downloadable and printable grocery list HERE that includes everything you need to make every meal.

    Many of the meals can be made in large batches and stored in the fridge. Some meals are included on multiple days so you can cook for several days at the same time so always check the day-by-day plan before you start meal prepping.

    Sugar Substitutes And Diabetes

    Type 2 Diabetes Meal Plan & Education [Diabetic Diet Explained by a Nutritionist]

    The current belief is that people who need to follow a diabetes diet should avoid added sweeteners of all kinds, including sugar substitutes and artificial sweeteners. Researchers have found that people who consume foods with any form of sweetener typically crave more of these foods, and end up gaining weight.

    Your best bet is to begin using fruit to get your sweet fix. By adding fruit to foods, you totally avoid the added sugars and sugar alcohols and get the added benefit of dietary fiber, which is better for blood glucose control.

    Of all the alternative sweeteners, stevia is the one I recommend most often, says Ms. Zanini. Its a great natural and zero-calorie option for blood sugar control when added to beverages, hot cereals, and other foods when you are looking for a little sweetness.

    Youll have to experiment with stevia, she adds, because it works better with some foods than with others.

    One of the best changes anyone with diabetes can make is to switch from white food productswhite bread, white potatoes in any form, and white ricethat can also cause notable spikes in blood sugar to similar products made from whole grains, like multigrain sourdough bread, shredded wheat or sweet potatoes, and roasted red potatoes that still have the skin on.

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    Going Low Carb For Diabetes

    Carbohydrates are constantly debated in the world of diabetes. As a Registered Dietitian, Diabetes Educator, and a Type 1 Diabetic, I enjoy carbohydrates, but eating a diet that is constantly high in carbs can cause more of a roller coaster with blood sugar. How I explain this to my patients is although you may have a carb: insulin ratio you feel is working for you, the more carbs you eat, the more room for error you have with taking too much or too little insulin or medication for the carbs you ate.

    For Example: Lets say your carb: insulin ratio is 1 unit of insulin for every 10 grams of carbs, but in reality 1 unit covers about 10.6 grams of carbs, and that ratio most likely changes depending on the time of day.

    If you just ate 20 grams at a meal, the difference needed in insulin or medication isnt a big deal, but if you ate closer to 100 grams at a meal, you could have a much greater error in the actual amount of insulin or medication needed.

    Also, the more insulin or medication in your body, the greater risk for your blood sugar to have a hypoglycemic episode from normal activity such as exercising, raking the leaves, or mopping the floor.

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