Diabetes 7 Day Meal Plan
When it comes to managing Type 2 diabetes, the most useful advice is developing and sustaining a healthy, well-balanced diet. However, it’s also important to be mindful of the types and amount of carbohydrate-containing foods you’re eating as well as avoiding foods that are high in unhealthy fats, added sugars and salt. Consuming a moderate amount of Low Glycaemic Index carbohydrate-containing foods can be beneficial, along with spreading your meals evenly throughout the day. This 7-day recommended meal plan showcases recipes that are low-medium GI, lower in saturated fat and higher in fibre, making it suitable and beneficial for most people with Type 2 diabetes.
Notes About This Meal Plan
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Your Blood Sugar And Diabetes
One of the keystones in Diabetes development is chronically high blood sugar level resulting from either lack of Insulin or Insulin Resistance. Here is how of high blood sugar levels result in Diabetes.
Myths About Diabetic Diet
Because diabetes revolves around regulating blood sugar levels, many assume that diabetic diets do not include sugar at all. This is not true. Although you need to watch the amount of sugars and carbohydrates you eat, you can still enjoy the desserts and snacks you like. Eating as much protein as possible is also another popular myth. Too much protein can have adverse effects on your health, and contribute to insulin resistance.
The most important thing to keep in mind when following a diabetic diet is moderation. Diabetic meal plans are not very different from normal balanced diets. It is the amount and kinds of carbohydrates, proteins and fats you consume that will affect results.
Also Check: Side Effects From Taking Insulin
Will Supplements And Vitamins Help My Diabetes
No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes.1 You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.2
Can You Control Type 2 Diabetes With Diet
While one cant change their gene, it is possible to control type-2 diabetes and reach target blood sugar levels with the help of balanced nutrition and physical activity. The right dietary choices will help manage blood sugar levels and cholesterol levels while also keeping weight in check. Let us read about a seven days healthy Indian diet plan curated for Type 2 Diabetes.
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Indian Diet Chart For Type 2 Diabetes
Check this sample 7 days Indian diet plan for type 2 diabetes to set mismanaged blood sugar levels right
- Breakfast Morning detox water with soaked fenugreek seeds, Steel-cut oatmeal with a handful of nuts and fresh fruits + herbal tea
- Lunch 1 cup of green vegetable + 2 multigrain rotis+ 1 cup moong sprouts + salad
- Snack 1 cup buttermilk
- Dinner 1 cup of spinach and paneer with 2 multigrain rotis + 1 cup brown rice + salad
- Breakfast Detox water with soaked cumin seeds, 1 cup daliya with almond milk and fruits or vegetables + herbal tea
- Lunch 1 bowl of quinoa with vegetables and curd + salad
- Snack 1 whole fruit such as orange
- Dinner 1 cup lentil soup + 1 cup vegetable + 1 cup brown rice+ 2 multigrain rotis + salad
- Breakfast Detox water with soaked fennel seeds, a bowl of upma with vegetables + herbal tea + bowl of fresh seasonal fruits
- Lunch 1 bowl of chicken or low-fat paneer with 1 cup brown rice + 1 bajra roti+ salad + buttermilk
- Snack 1 sandwich toast with low-fat cheese slice
- Dinner 1 salad bowl with chicken or chickpeas and paneer dressed in basil pesto sauce with 1 slice of multigrain bread
While this Indian diet plan is curated to meet all the nutritional requirements while maintaining the blood sugar levels, it is also crucial that you avoid some food items for controlling Type 2 diabetes. Let us read.
Some More Health Tips For Diabetes Diet Plan
- Itâs not about the diet alone. Your lifestyle also plays a huge role.
- Get some exercise. Keep active.
- Eat regularly. Set specific eating times if you need to. Donât eat too much in one sitting. Rather, split your calories into many small meals.
- Rest adequately and avoid stress.
- Donât be too hard on yourself. Itâs not a crime to have a bite of your kidâs birthday cake. Itâs just once a year.
- Quit smoking and shun alcohol.
Diabetes Diet Chart And Guidelines
Insulin resistance and blood sugar balance in Diabetes can be managed by reversing the way it became high in the first place. As we have seen, you need to choose your selection of foods wisely. Same rules apply to your dietary habits.
A good selection of foods and healthy eating habits can help you to reverse high blood sugar levels in Diabetes in a natural way. Lets see how you can practice it with a Diabetes Diet Plan.
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- Heat the wok and add 2 tablespoons of oil.
- Add the turmeric tofu mix and stir-fry till the tofu is dry and firmer.
- Keep the heat at high. This should take around 7 â 10 mins.
- Take the tofu off the heat. Keep aside in a bowl.
- Heat the wok again on high and add remaining oil.
- Add ginger garlic paste and roast till golden brown.
- Add the onions and basil leaves. Roast till onions turn golden brown.
- Add soy sauce, vinegar, and sesame seeds.
- Mix well for few seconds while keeping the heat on.
- Add tofu. Mix well. Take off the heat.
- Serve with steamed rice.
Creating Your Own Diabetic Diet
Before you begin your meal plan, you need to confirm your recommended caloric intake. Use an online calculator or ask your physician how many calories you need to maintain, decrease or increase weight. Because prescribing exact foods can be restrictive, use the list of recommended foods to create your own menu. Whether you prefer an avocado salad with trimmed steak or whole grain cereal with yoghurt, keep an eye on the amount of carbs, protein and fats each food has. Ensure that every meal contains all three food groups in moderation.
The diabetic diet meal plan, like normal healthy diets, contains a mix of carbohydrates, protein and healthy fats. Knowing the amount of calories you need and how much of these foods to consume is the key to unlocking the many benefits that this meal plan offer.
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Create Your Own Meal Plan
This menu is only a three-day example of all the delicious foods you can fit into one day and while maintaining a 1200-calorie diet. If you need more variety, there are many nutritious foods you can enjoy, you simply need to learn how to calculate the nutritional value so you stay on track.
Using a recipe nutrition calculator can take all of the guesswork out of what you’re eating. To use it, simply input the recipe you’d like to make and it will give you an easy to read the nutrition label. You can also use it for side dishes, snacks, and beverages.
If the results for your recipe show it has too many calories for your diet, you can make adjustments. You can edit each ingredient and the calculator will show you a number of popular options to choose from.
This can be very useful when making out your shopping list. You’ll have a clearer idea of which options are lower in calories, fat, and sugar. Having a little knowledge before you hit the store can really help you make better decisions.
Best Diet Plans For Managing Type 2 Diabetes
The two that are suggested for people with diabetes time and again are the Mediterranean diet and the DASH diet. Unlike so-called diets , these eating approaches aim to set the foundation for building and maintaining lifelong habits.
DASH diet The DASH diet has been found to be beneficial at reducing blood pressure levels, a key risk factor for heart disease and kidney disease. Because both of these disease risks are elevated with diabetes, this style of eating may promote a reduction in the risk of comorbid conditions associated with diabetes, Palinski-Wade explains.
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When Should I Eat If I Have Diabetes
Some people with diabetes need to eat at about the same time each day. Others can be more flexible with the timing of their meals. Depending on your diabetes medicines or type of insulin, you may need to eat the same amount of carbohydrates at the same time each day. If you take mealtime insulin, your eating schedule can be more flexible.
If you use certain diabetes medicines or insulin and you skip or delay a meal, your blood glucose level can drop too low. Ask your health care team when you should eat and whether you should eat before and after physical activity.
Diabetic Diet Meal Plan
Whether you are diabetic or youre trying to prevent it, being on a diabetic diet has benefits for everyone willing to lead a healthy lifestyle. This Diabetic Diet meal plan is not only designed to keep your blood sugar level, but can also be used for weight loss. Since there are many misconceptions surrounding diabetic diets, it is important to learn what to eat on this diet and what to avoid.
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Ways To Eat Healthy On A Diabetes Diet
Choose carbohydrates that are rich in fiber, such as whole grains, starchy vegetables such as sweet potatoes, low-fat dairy such as Greek yogurt, and low-glycemic index fruits such as berries. Most people benefit from eating around 30 to 45 grams of carbohydrate per meal, and 15 to 20 grams per snack, but this will depend on your blood sugar control, physical activity, and weight among other individual factors. It’s always a good idea to meet with a registered dietitian or certified diabetes educator to determine how many carbohydrates are right for you. Keep in mind that every gram of carbohydrates contains about four calories. Therefore, if you are eating 45 grams of carbohydrate per meal, and 30 grams per snack, you’ll be ingesting 660 calories from carbohydrates per day.
Can I Drink Alcohol If I Have Type 2 Diabetes
For most people with type 2 diabetes, the general guideline for moderate alcohol consumption applies. Research shows that one drink per day for women and two a day for men reduces cardiovascular risk and doesn’t have a negative impact on diabetes. However, alcohol can lower blood sugar, and people with type 2 diabetes who are prone to hypoglycemia should be aware of delayed hypoglycemia.
Ways to prevent hypoglycemia include:
- Eat food with alcoholic drinks to help minimize the risk.
- Mixed drinks and cocktails often are made with sweeteners or juices, and contain a large amount of carbohydrates so they will increase blood sugar levels.
- Wear a diabetes alert bracelet so that people know to offer food if you demonstrate hypoglycemic symptoms.
It also is important to know that hypoglycemia symptoms often mimic those of intoxication.
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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
Foods To Avoid For Type 2 Diabetes
Here are some of the foods to avoid for type 2 diabetes
- Avoid foods with a high glycemic index as they can raise blood sugar levels instantly.
- One should eat starchy vegetables such as potatoes, squash, or other root vegetables in moderation or smaller portions.
- Avoid simple or refined carbohydrates such as white bread, flour, white potatoes, etc.
- Avoid sugary and highly processed foods and beverages.
- One can replace meat products with high amounts of fat, like red meat, with plant-based fats in their Indian diet. Fats indirectly impact diabetic people by negatively influencing their cardiovascular health.
- Avoid unhealthy trans fats and saturated fats as they lead to increased insulin resistance.
- Avoid sweetened cereals.
- Packaged snacks are unhealthy for people with type 2 diabetes as they can quickly raise your blood sugar levels.Avoiding these food items in your Indian diet helps you keep check on your blood sugar level. Let us now look at some tips to reach and manage your target blood sugar level.
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Fruits And Vegetables To Avoid
These would be fruits that are excessively sweet and starchy vegetables. Watch out for those and limit your intake of them. Some examples are:
- Processed fruits in the form of canned, cut and juiced fruits with additives
- Excessive consumption of very sweet fruits as banana, mango, coconut, durian and jackfruit
- Excess of tubers and starchy vegetables as potato, sweet potato, butternut squash
Dining Out When Managing Type 2 Diabetes
It can seem tough to navigate a menu when youre eating out, but its not impossible. Enjoy your time with friends and eat delicious food with these guidelines from Palinski-Wade.
Have an appetizer before you leave. Its tempting to save up calories throughout the day to help plan for a night out, but that approach can backfire. Youll be famished by the time you get there and less likely to make a healthy choice when you order. Eat a small, healthy snack before you go, like some nuts or a low-fat plain yogurt. This can help decrease hunger and prevent overeating, she says.
Visualize your plate. Ideally, your plate should look very similar to the way it does at home with a couple of small tweaks: ½ nonstarchy vegetables , ¼ lean protein, and ¼ whole grains. You want to be careful not to eat too many carbs at one sitting, and avoid meals packed with saturated fat, says Palinski-Wade.
Sip smart. Alcohol stokes your appetite, so if you do have alcohol , do so near the end of the meal. Limit it to one glass.
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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.
Carbohydrates In Diabetic Diet Meal Plans
Depending on the type of diabetes you have, you should aim to consume at least 45 grams of carbs per meal, but not more than 60 grams. Snacks should contain 15 to 30 grams a serving. The best carbohydrates to eat are the slow-releasing kind. Slow-releasing carbohydrates take longer to digest and release energy slowly throughout the day.
Examples are whole grains, asparagus, cauliflower, kale, spinach, tomatoes and onions. You can use any of these foods to prepare meals or have them as a side dish. Fruits that have a positive impact on blood sugar include berries, pears, apples and melons. Quinoa and steel-cut oats can replace sugar-loaded cereals and be paired with low-glycemic foods like milk and yoghurt.
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