Archive | Diabetes Diet

Suggestions for a Pre Diabetes Diet

Pre diabetes is primarily characterized by blood sugar level that is slightly higher than normal but not high enough to be categorized as diabetes. Therefore, prediabetes is simply a warning sign and not a life sentence. You can easily make healthy changes that can improve you health and lower the risk of developing diabetes. Studies have shown that you can

Pre Diabetes Dietlower the chances of progressing from prediabetes to diabetes by exercising and adopting a healthy pre diabetes diet which mainly includes reducing fat intake and cutting calories.

Food for Pre Diabetes Diet

Whole grains

Consuming whole grains as part of your healthy diet lowers your risk of developing diabetes by almost one-third. You should consume at least three servings of whole grains per day. Some good examples of whole grain servings include:

  • ½ cup of whole grain pasta
  • 1 slice whole grain bread
  • ½ cup of slow cook oats or cooked steel cut.
  • 1/3 cup of brown rice

It is important to choose slow-cook large-flake or steel-cut oats for breakfast due to their high whole grain content, rather than five-minute or instant oats.

Include Lots of Fresh Vegetables and Fruits in your Pre Diabetes Diet   

Examples of vegetable and fruit servings include:

  • 1 cup of blueberries
  • 1 medium-size apple, orange or banana
  • 2 cups of blackberries or strawberries
  • 2 plums
  • ½ a grapefruit
  • 2 kiwifruit

A fruit smoothie can be a very easy and quick breakfast to include in your diabetic diet plan, that you can have all year round.  You can always include fruit servings in your smoothies, thanks to various frozen berries. Adding silken tofu or plain yoghurt increases the protein in your smoothies, which keeps you feeling full longer. You can also add flax seed (ground) for omega 3 fats and extra fiber, which are beneficial especially for people who are at risk of stroke and heart disease.

Boost your intake of vegetables by having dip pre-made and vegetables in the fridge as snacks that are instantly available whenever you feel hungry. Chop up cauliflower, broccoli, cucumbers, celery or cherry tomatoes, and serve with an eggplant or hummus.

Solutions for a Healthier Diabetic Diet  

  • Choose variety

Ensure that you include something from each food group when planning your meals. A well-balanced meal that includes, fruits, vegetables, healthy sources of fat and whole grain makes you less likely to crave sweets and snacks because it keeps you satisfied for longer.

  • Eat breakfast

People who skip breakfast are likely to overeat later in the day, feel sluggish and gain weight. Besides fresh whole fruit, homemade smoothies and oatmeal, other great breakfast choices include low-fat cheese, boiled eggs, or high protein yoghurt (try Greek yoghurt).

  • Be more selective about meat

diabetic dietConsuming processed meat increases the risk of developing diabetes. You should therefore limit high fat and high salt meat choices such as salami, hot dogs and bacon. Do not take more than two servings (2.5 ounces of cooked meat per serving) of lean meat per week.

Nuts can reduce the risk of developing Type 2 Diabetes. Dry-roasted or raw nuts with no added sugar, salt, or fat are the best picks to use in your prediabetes diet plan. Add them to grain dishes or salads for extra nutrition or flavor. You can also top your morning whole grain toast using natural almond or peanut butter.


Is the 5:2 Diet Suitable as a Diabetes Diet Plan?

diabetes diet plan, diabetic diet planWhen faced with having to choose the right diabetes diet plan the 5:2 diet is one you should not ignore. The plan itself is what is considered an intermittent fasting diet. What this means is that in a seven day cycle you would eat normally on five of them but only consume 500-600 calories on the two remaining days in that week.

What Makes This An Ideal Diabetic Meal Plan?

It has been proven in numerous studies that weight loss may actually lessen insulin resistance. If you suffer from type 2 diabetes or have been diagnosed as having borderline or pre-diabetes, weight loss and reduced insulin resistance would prove beneficial.

diabetic meal plan, 1800 calorie diabetic diet plan,

Another bonus of the intermittent fasting diet is that there are no real strict guidelines related to what you should or should not eat, within reason. That is when you compare it to any other diabetes diet plan that involve complex calculations based on calorie counting and portion measuring. The only main rule is that on the two reduced calorie fasting days, you don’t use them back-to-back in a normal seven day cycle.

Your Diabetic Meal Plan – Intermittent Fasting Has Many Benefits.

diabetes diet plan, easy diabetic diet plan,

Healthy Eating for Diabetics

In addition to weight loss, the 5:2 diet has proven to reduce the amount of triglycerides and LDL cholesterol is in the system as well as decrease blood pressure. The insulin resistance reduction that accompanies weight loss is the most important benefit of interest to diabetics. For more information on the benefits of intermittent fasting, check out this article.

The insulin sensitivity resulting from intermittent fasting makes this a very good diabetic meal plan option. That being said, there are some cautions to be aware of before choosing this as your diet plan to help with your diabetes.

Things To Watch Out For

1500 Calorie Diet Plan Diabetics, diabetes diet plan, diabetic meal planDiabetics should first consult with a medical professional to determine if the intermittent fasting diet is the right choice and that it can be used safely as part of your diabetes therapy. Also, if you are on insulin there is an additional note of caution. Intermittent fasting may cause a side effect that could result in a higher risk of hypos. This could also happen if you are using certain medications also. If in doubt, check with your doctor first.

The Bottom Line

Weight loss diets have come and gone, as have various tools and regimen designed to help with your diet and weight. For diabetics, the choices are even more reduced with higher risks in most cases. The 5:2 intermittent diet plan is a much easier way to lose weight as it forces your body to use energy stored in your body on the reduced calorie days.

diabetes diet plan for weight lossThe benefits of this kind of weight loss are many but for diabetics they include a change in insulin sensitivity. Essentially, intermittent fasting, as proven through clinical tests, helps you to control your blood sugar levels allowing for safer weight loss through the burning off of fat and stored sugar. And that is what makes this a diabetes diet plan worth exploring further.

If you need some extra help or information on the 5:2 diet, the fasting diet plan site has some great resources to help you, so make sure you have a look.


6 Signs of Childhood Diabetes

Diabetes is an increasingly prevalent chronic disease among children. However, recognizing the symptoms of diabetes is a challenge for most parents.  Childhood

Signs of Childhood Diabetesdiabetes might not be recognized until the child is very ill primarily because the changes are usually subtle and the onset is quite slow. Although discovering that your child is suffering from diabetes can be distressing for any parent, it is better to find out early enough than to miss the signs of diabetes completely.

What are the signs of diabetes in children?

  1. Unquenchable Thirst

Children with undiagnosed diabetes are constantly thirsty.Signs of diabetes in children This is mainly because as blood glucose builds up in the bloodstream, more fluid is pulled from the body tissues. Moreover, these children may crave cold drinks and sweets. In case the water in the blood is not sufficient, the body extracts water from surrounding tissues. Therefore, the body becomes dehydrated and the thirst mechanism kicks in.

  1. Frequent Urination

The urge to urinate a lot is one of the most common early signs of childhood diabetes. In this case your child goes to the restroom more often than normal or starts wetting the bed all of a sudden even though they were toilet trained before. Since the child is drinking more, they will also visit the restroom more. However, there can be other reasons for frequent urination such as the inability of the child to empty the bladder completely, urinary tract infection or Daytime Urinary Frequency Syndrome which is formally known as Pollakiuria.

  1. Rapid Loss in Weight

This is an extreme symptom of diabetes in children mainly because children rarely lose weight. In this case, the child still loses weight even when they continuously consume plenty of food. Weight loss is usually caused by inadequate supply of energy in the body. Therefore, the body extracts energy from reserved fat stores. Besides making the immune system weaker, excessive weight loss in children might also result in weakness and tired feelings. Drastic weight loss in children is a very dangerous sign whether diabetes is involved or not and the child should be taken to the doctor immediately.

  1. Yeast Infection

Excessive weight loss makes the immune system weaker and prone to plenty of infections. The child might develop rashes on the skin due to yeast infection. Therefore, it is vital to give your child plenty of water to drink and feed him/her a healthy diet.

  1. Extreme Hungersymptoms of diabetes in children

A child suffering from diabetes might eat constantly without gaining weight. This can be attributed to inability of the body to utilize food and in effect the food simply flows through the child’s digestive system.

  1. Blurred Vision

The decreased level of fluid in the blood and body tissues including the eye lenses might create vision difficulties. This might cause various eyesight problems including blurred vision. Unfortunately, the child might be unable to detect or even complain about problems with their eyesight.

Untreated diabetes might have serious consequences for the child. Some of the short term risks include hypoglycemia (low blood sugar), hyperglycemia (high blood sugar), and increased ketones in urine (ketoneacidosis). Some of the lifelong or long term risks include; nerve and vascular damage, amputations, blindness, and increased risk of stroke and heart attack. Besides identifying the signs of diabetes in children, it is also the parents’ responsibility to ensure that the child gets proper diagnosis and also takes medication as instructed by the doctor.

Other Signs of Childhood Diabetes

diabetes in children

Signs of Diabetes in Children

Breath that smells sweet and like fruit is one of the warning signs of childhood diabetes. This symptom can also be sneaky in that it may be explained absent from the fruity flavored toothpastes that youngsters use as of late or from the nutritious fruit snacks that they’re fed. The sweet scent of their breath is really a consequence of diabetic ketoacidosis, that is the body’s attempt to get rid of acetone through the respiratory system. Sweet smelling breath is often a signal that poisonous ketones (acid by-products of fats being broken down for power) are constructing up inside the entire body. This symptom out of many signs of childhood diabetes is really a indicator that they urgently demand diabetes medication.

Get Childhood Diabetes under Control!

Good eating habits and regular exercise, even for your children (and for yourselves as role models) goes a very long way to stabilising Childhood Diabetes.

What are signs of Diabetes in Children


Diet Soda and Diabetes

Although replacing regular soda with diet soda may spare you some empty calories, it still increases risk of type 2 diabetes and shouldn’t be include in the diet for diabetes. New studies from Israel have

diet soda and diabetesfound that artificial sweeteners including aspartame, sucralose and saccharine alter glucose metabolism because they interfere with the balance of healthy bacteria in the gut. This leads to glucose intolerance which might cause diabetes.

What is Diet Soda?

Diet soda is a carbonated beverage that is sweetened with artificial sweeteners such as cyclamate, aspartame, sucralose, acesulfame-k or saccharin instead of sugar. Most popular sugar-sweetened beverages in the market have diet or light versions such as Pepsi max, diet Coke, Diet Soda Diabetes sprite zero, etc. These beverages are sugar free and calorie free which is primarily meant to help people lose weight, avoid tooth decay, and prevent sugar related diseases such as diabetes and metabolic syndrome. However, evidence for these drinks helping against such conditions is nonexistent. In fact, the latest studies show that drinking diet soda increases the risk of gaining weight and developing diabetes.

The Relationship Between Diet Soda and Diabetes

A new large scale study demonstrates the connection between diet soda and diabetes. French researchers have found that drinking one 12 ounce can of diet soda per week increases the risk of developing type 2 diabetes by 33%. However, participants who drank 100% fruit juices had no additional risk. This study was also published in the American Journal of Clinical nutrition and it covered 66,118 adults whose health and dietary habits were observed for 15 years (from 1993 to 2007). Therefore, this large scale study over many years holds more credence than the previous smaller scale studies.

Artificial Sweeteners and Diabetes

Researches explained the connection between artificial sweeteners and diabetes,  by stating that one of the most commonly used artificial sweeteners known as aspartame causes an increase in the blood glucose levels (glycaemia) and hence a rise in insulin levels compared to the insulin produced by fruit sugar (sucrose).

Artificial Sweeteners and DiabetesDiet soda contains the chemical aspartame which is broken down by the human body to formaldehyde. Formaldehyde has been banned from being around children because it is too toxic and aspartame can cause kidney damage and liver damage. Moreover, aspartame stimulates the production of cortisol, the hormone that encourages fat storage in the body. Therefore, people who drink diet soda actually store more fat than they lose! Since the Hormone cortisol is a stress hormone, drinking diet soda causes an increase in the risk of stress related problems such as high blood pressure, heart disease, and depression.

Diet soda and Metabolic Syndrome

Metabolic syndrome is a clustering of risk factors which occur together and increase your risk of stroke, heart disease and diabetes. These risk factors include;

  • Increased blood pressure
  • Abnormal cholesterol levels
  • Excess body fat especially around the waist (belly fat)
  • High blood glucose levels
Diet Soda and Diabetes

Why not Juice some Nice Fresh Veggies!

Although having one of these conditions does not mean you have metabolic syndrome, having any of these conditions increases the risk of serious disease. The risk is even greater when these risk factors occur in combination. Diet Soda and Diabetes, really don’t make a good combination, so what should diabetics drink? Perhaps find another alternative like good old fashioned water or fresh made veggie juice!


9 Top Super Foods to include in your Type 11 Diabetes Diet.


Type 11 Diabetes Diet, diets to reverse diabetes

9 Top Super Foods – Type 11 Diabetes Diet

If you find yourself in the pre-diabetes category, (which is basically, higher than normal blood glucose levels, but not high enough to be classed as Diabetes type 2), and want to clean up your type 11 diabetes diet, you are going to have to make some pretty serious changes in your life to prevent the condition from blowing out into full diabetes. I am very much into healing the body with natural remedies, diet and regular exercise so today I’m going to share my “9 top Superfoods” that you should try and include into your diabetes diet on a regular basis,  to get you well on the way to a healthier you!



Blueberries are one of my favorites – they are one of the few foods that are naturally colored blue! They are high in vitamin K and vitamin C, fiber and manganese (vital for maintaining healthy bones and skin)

Blueberries are also high in antioxidants, and studies have shown that they may help reduce the risks of cancers, depression and anxiety – great addition to your type 11 diabetic diet.

1 cup of blueberries is equal to:  Type 11 Diabetes Diet, diabetes diet

  • 1.1 gram protein
  • 0.5gram total fat
  • 0.0 saturated fat
  • 21.5grams carbs
  • 3.6 grams fiber

And only 84 CALORIES


This is my favorite breakfast cereal! – especially in the colder months. It’s full of soluble fiber, which slows down the absorption of glucose and as a result, helps with keeping your blood sugar levels under control. Evidence from a review published in ‘Nutrition Reviews’ showed oats to help reduce cholesterol and has good antioxidant, anticancer and anti-inflammatory effects.  It’s also a great source of manganese, protein, thiamine, iron, copper and zinc…..and potassium! So much goodness!

½ cup of oats is equal to:

  • 5.3 grams protein
  • 2.6 grams total fat
  • 0.5 grams saturated fat
  • 27.4 grams carbs
  • 4.1 grams fiber

And only 153 CALORIES


Almonds are a great snack between meals, if you are desperate for one! Make sure you eat the unsalted, raw nut. Almonds are high in vitamin E, protein, fiber, manganese, magnesium, copper, phosphorus, niacin, calcium…the list goes on!  Almonds also improve blood lipid levels (that’s blood fat levels). Don’t go wild…just a small handful for a snack is perfect! Awesome addition to your Type 11 diabetic diet plan.

 1 ounce is equal to:

  •  6.3 grams protein
  • 15 grams total fat
  • 1.2 grams saturated fat
  • 5.5 grams carbs
  • 3.3 grams fiber

And only 169 CALORIES


  Nonfat yogurt, is an essential part of anyones diet – more so for people following a type 11 diabetes diet. In a recent 11 year study in the eastern country of Norfolk, results concluded that people who included nonfat yogurts and low fat cottage cheese, were 24% less likely to develop diabetes, compared to the people who didn’t. I love the Greek yogurt – it’s actually more beneficial to your health than some of the other brands, as it has twice as much protein. Whichever you prefer, just make sure that it states it contains ‘live cultures’.

There are many health benefits of non or low fat yogurt – many of them are related to the GIT (gastrointestinal tract) in particular, the colon. Yogurt is a high in B6, B12, protein, calcium, potassium, magnesium, zinc, contains the friendly bacteria (probiotics) and once again, the list goes on!

 1 cup is equal to:

  • 12.9 grams protein
  • 3.8 grams total fat
  • 2.5 grams saturated fat
  • 17.3 grams carbs
  • 0.0 grams fiber


And only 154 CALORIES

5.    QUINOA (pronounced keen-wa)

I love quinoa! It’s so versatile. I make salads with it, use it in place of rice when making curries and stews. It’s gluten free, so that’s a plus with all the gluten intolerance around these days. Makes a great breakfast, sprinkled with ground cinnamon, or stewed blueberries. It contains a great source of B6, Protein, fiber, Manganese, Magnesium, Phosphorus, copper, iron and zinc (just to name a few!)

1 cup is equal to:

  • 8.1 grams protein
  • 3.6 grams total fa
  • 0.0 grams saturated fat
  • 39.4 grams carbs
  • 5.2 grams fiber

And only 222 CALORIES

6.   FISH

Fresh fish have loads of great health benefits especially for diabetics, however the oily fish is the most beneficial, (like mackerel, salmon, pilchards and sardines) are so rich in omega-3 fatty acids. When cooking with sardines and pilchards, I buy the canned ones, generally combine them with some mashed sweet potato and finely chopped onion and garlic, 1 lightly beaten egg and heaps of fresh herbs (I put fresh herbs in almost everything I make!) They’re even great cold, for lunch the next day.

Oily fish is an excellent source of B6, B12, E, C, protein, niacin, thiamine, selenium, phosphorus, potassium, magnesium, riboflavin, and of course, omega 3.

I’ll use pilchards as an example:

3.75oz / 92 grams is equal to:  

  • 19.1 grams protein
  • 9.6 grams total fat
  • 2.1 grams saturated fat
  • 0.0 grams carbs
  • 0.0 grams fiber

And only 168 CALORIES

7.    KALE

Surely we’ve all heard of Kale by now – it’s everywhere! It contains twice as many antioxidants as any other green leafy vegies. This is one reason why Kale is known to be effective in helping prevent cancer and heart disease.

Kale also has a high level of lutein and zeaxanthin which has been associated with helping prevent diseases of the eyes, such as cataracts, glaucoma and macular degeneration. Another plus for Kale, is it’s high level of sulphoraphane, confirmed by a 2012 study in Journal of Agriculture and Food Chemistry showing kale reduces the growth of colon cancer cells!

 1 cup is equal to:  type 11 diabetes diet, type 11 diabetic diet

  • 2.5 grams protein
  • 0.5 grams total fat
  • 0.1 grams saturated fat
  • 7.3 grams carbs
  • 2.6 grams fiber

And only 36 CALORIES!

8.     BEANS

Beans are a great, cheap food to include in a type 11 diabetes diet, that can be added to so many dishes, quite simply! They are Low GI (glycemic index), they contain a high level of high quality carbohydrates, protein and soluble fiber and are excellent for helping to stabilize blood glucose levels.

You can purchase canned beans, chick peas, soya beans etc for convenience, or you can purchase the dry variety from a health food store or drugstore and start from scratch. It requires soaking overnight or at least 5 hours, so you need to be a little more prepared.

To be honest, I tend to go for the canned varieties of beans – as I’m usually pushed for time. Canned beans, still hold all their nutrients, however they may contain additional sodium or salt, so you must be aware of that if you are also following a low sodium diet.

I’ll use cooked black beans as an example

1 cup is equal to:

  • 15.2 grams protein
  • 0.9 grams total fat
  • 0.0 grams saturated fat
  • 40.8 grams carbs
  • 15.0 grams fiber

And only 227 CALORIES

9.     AVOCADO

Wow! How would I cope without avocados in my life! I find myself preparing them for one thing or another, every single day! Dips – salads – my favorite raw avocado chocolate pie! (Yum) Among others benefits, avocados are an excellent source of Vitamin B6, E, K, C, fiber Potassium, Manganese, copper, magnesium. They are stacked full of antioxidants, healthy fatty acids and have definite anticancer properties, especially concerning the prostate. Great addition to your Type 2 diabetes diet menu!

 1 cup is equal to:

  • 3 grams protein
  • 22 grams total fat
  • 3.2 grams saturated fat
  • 12.8 grams carbs
  • 10.0 grams fiber

And only 240 CALORIES

So there you have it! 9 of my favorite Super Foods to include in your type 11 diabetes diet.


Carbohydrate Diabetic Diet

Carbohydrate Diabetic Diet

Importance of a Low Carbohydrate Diabetic Diet

Being diabetic can be a tough thing to do and once you hear those dreaded words telling you that you are diabetic, it seems as if your world starts crashing down. A Carbohydrate Diabetic Diet really in all reality, isn’t a bad practice for any of us.

Most of us these days seem to eat way too many carbohydrates which can add on those extra pounds and cause us many more medical problems versus the standard and traditional just not eating well.

Carbohydrates are hard to breakdown which adds to those extra pounds and makes it harder for us to lose in the long run.  A lower carbohydrate diabetic diet is really a major part in being able to properly maintain and safely manage a healthy blood glucose level. The main reason that a low carbohydrate diet for diabetes works is because if you have lots of carbohydrates in your diet then your body can’t breakdown the carbohydrates or sugars.

With less insulin or sugar added to your diet you can rest assured knowing that your body will start eating or breaking down the sugars or fats that your body already has stored, meaning that your fats that you eat will be metabolized instead of stored which causes those extra unwanted pounds. In other terms, the carbohydrates that you eat will either be peed away, breathed away or as we like to call it, melt away!

 A carb controlled diabetic diet is a very key and essential thing to being a diabetic because without closely monitoring your carbohydrate intake you will end up being overweight, having high blood glucose readings and other medical problems to go along with it.

A carbohydrate diabetic diet is the key

and a very essential part to being able to safely manage and maintain your diabetes. For more info on healthy diabetic diet plans and pre-packaged dinners, read on!


Who Needs a Gestational Diabetes Meal Plan?

Gestational Diabetes Meal Plan

Statistics have shown that roughly five percent of pregnant women may develop gestational diabetes, a condition in which a woman who doesn’t suffer from diabetes, suddenly becomes diabetic during and usually in the second half of her pregnancy.

When something like this happens, blood sugar monitoring should be done regularly to avoid any complications that may arise during labor.

How Effective is a Gestational Diabetes Meal Plan?

When a woman develops mild gestational diabetes, it is important that a proper diabetic meal plan is implemented with the help of a professional nutritionist to help control blood sugar levels.  If the diabetes is allowed to progress into a stronger condition, insulin therapy may need introduced to help lower blood sugar levels.

How do you Design a Great Gestational Diabetes Meal Plan?

There is tons of information on designing a diabetic meal plan, but you should always take care to make sure that you get a balanced combination of carbohydrate, protein, mineral and vitamins.

Because it’s not only you that is being affected by Gestational diabetes, but also your unborn baby, you should really seek out professional help to make sure that you are both getting all of the nutrients you need, while keeping your blood sugar levels in check at the same time.

Gestational Diabetes Symptoms

A good majority of the time, there are no symptoms, or very mild. These can include:

  • Weight loss – even though you are eating more!
  • Blurred vision
  • Nausea and vomiting
  • Increased thirst and Urination
  • Increased infections, particularly of the bladder and vagina.
  • Fatigue
  • Raised blood sugar, which will generally stabilize after the birth

Causes of Gestational Diabetes.

  • If you are carrying extra weight prior to becoming pregnant
  • If you have a family history of Diabetes Type 2
  • If you fall into the category of ‘Pre-Diabetes’ which is raised Blood Sugar, but not high enough to be classed ‘Diabetic’ (Read More about Pre-Diabetes)
  • Women over the age of 25 are more at risk.
  • If you have previously given birth to a baby that weighed more than 9 pounds.
  • If you have Polycystic Ovary Syndrome.
  • If you are a Pacific Islander, Hispanic, African American or American Indian.
  • You have given birth to a stillborn baby in the past.

A Sample Diabetes Meal Plan

If you are brainstorming for ideas for the meal plan, here are some tips: 

gestational diabetes diet

Get yourself some starchy vegetables along with whole wheat bread, drink some milk to get a good intake of protein. If you want, you may also add a bagel spread with a teaspoon of jam.

You can grab a sandwich made with whole wheat bread with two ounces of protein rich meat, such as roasted turkey, lean roast beef or fresh tuna. You can use a tablespoon of salad dressing or mayonnaise along with your sandwich for flavor.  Finally, add a cup of nonfat yogurt or some milk to get your dairy requirement for this meal.

You may want to get more protein and having some grilled chicken or salmon (approximately three ounces) would be a great start.  Next, you’ll want to get your carbohydrate of choice, with suggestions of either a cup of pasta or large baked potato and to this add a cup of steamed asparagus or some tossed salad with low fat salad dressing. Lastly for dessert you can enjoy a cup of fresh apricots, melons or other fruit.

If you feel hungry, you may want to get some snacks like whole wheat crackers or tortilla chips to help tide you over between meals. If you choose to go this route, just remember to keep the snacks small, so that your gestational diabetes meal plan is effective while at the same time enjoyable!


A Simple Diabetic Meal Plan

Diabetic Meal Plan, diet for diabetes,

When you are designing a diabetic meal plan, you need to carefully calculate your calorie intake; specifically the calories that come from carbohydrates.

Some diabetics just avoid carbohydrates altogether, and consume only meat and green vegetables.

Avoiding all carbs may be a great solution for those with extreme will power, but most of us are still human after all and do want to still enjoy a wide selection of foods (in moderation!), so let’s take a look at some other simple diabetic meal plan options…

A Good Diabetic Meal Plan Needs to Contain Carbohydrates!

Here’s the good news – if you totally avoid carbohydrates, it can actually cause damage to your body in the long run, so you don’t have to worry about cutting out all the tasty bread etc – there’s still a place for it in a healthy and balanced diet for diabetics.

Diabetic Menu Plans, diet for diabetes

diabetic menu plans

The second bit of good news is that there are some good carbohydrates that are full of antioxidants and have a low glycemic index, thus helping to body to control and manage its blood sugar level.

Ok – enough of the science – let’s get down to the actual details of how you can go about creating a great meal plan for yourself to manage your diabetes.  It should also be noted that most diabetic eating plans are extremely healthy for diabetics and non diabetics alike, so if you are cooking for more than just yourself, you don’t have to worry about the other person.

You’ll actually be doing them a favor by providing more healthy meals.

Sample of a Whole Day Diabetic Meal Plan.

 Breakfast Ideas

  • Get yourself 2 (two) four and a half inch waffles.
  • Include with three quarters of a cup filled with blueberries.
  • Get a good cup of yogurt to aid your digestion.
  • Finally, have a cup of tea or coffee to help ease into the day and speed up food digestion.

Lunch Ideas
For those who want a simple lunch, you may want to try one of the following:

  • Turkey sandwich with whole wheat bread, one piece of fruit, and some carrots or cucumber sticks with light dip.
  • Chicken breast or tuna with a green salad, topped with light salad dressing and some low-fat yogurt.
  • Turkey wrap with whole wheat wrap, low fat salad dressing for flavor and spinach, tomato and other vegetables of your choice.  1 piece of fruit for your sweet tooth.

Dinner Ideas
If you’re used to enjoying a hamburger from time to time, you may want to switch up the beef for turkey or chicken, and the white bun for whole wheat and you’ll be well on your way to having a diabetic dinner meal.

bloodless glucose meter

                       A GOOD READ!

Just because you are making some changes to your diabetic meal plan, doesn’t mean that your meals have to be bland at all.  In fact, you may even find the meals more flavorful once you start to look at alternative ingredients and complimentary dishes that can enhance the flavor of each other.

Similar to the lunch and breakfast plans, you’ll want to stick to lean meat, veggies, and try to limit the amount of carbs that you are getting.  There are so many resources and ideas online that you should easily be able to find a few staple meals that you can add into your regular rotation.

For me personally, here is my current favorite Diet for Diabetes:

  • Ground turkey with Tex Mex
  • Frozen vegetable mix (usually oriental style mix with beans, onions, mushrooms and broccoli) seasoned with garlic powder, pepper, a little bit of soy sauce and Tabasco.
  • Lentils (added to the vegetables)
  • Then on top of that I like to put Pico de Gallo to get a nice balance of hot and cold, spicy and sour in the meal.

So there we have it! – get started on your Diabetic Meal Plan and you’ll feel much better for it!


Tips for Managing an 1800 Calorie Diabetic Diet Plan

1800 Calorie Diabetic Diet Plan

One of the ways that you can help fight your diabetes is by sticking to an 1800 Calorie Diabetic Diet Plan. This number may sound scary or restrictive at first, but know that this Calorie count is higher than an active 30 year old male in good shape needs to maintain his body.

The main idea behind the 1800 calorie diabetic diet plan is that you need to get 1800 calories each day, which should be manageable by most Americans.

The reason why this ‘should’ be manageable is that 1800 is near to the standard diet plan for healthy living.

How the 1800 Calorie Diabetic Diet Plan Can Help You

This diabetic diet plan helps you to maintain normal blood sugar levels, and is designed so that you can lose some weight as well which is always a good thing!  While on this diet it is also important that you try to keep active so that you can burn up any excess calories.  Indoor and outdoor activities are highly encouraged, so lace up those shoes and get out for a bike ride, jog, walk, or other physical activity.

When you are following this plan it’s very important to avoid carbohydrate foods that have a high Glycemic Index (GI).

These bad foods include:

  • Donuts
  • Sweet syrup
  • White rice
  • Bagels

Instead, replace those bad foods with fruit and vegetables.  It sounds bad at first, but once you rediscover how sweet and tasty an apple is, or how refreshing a raw, sweet pepper can be, it won’t take you too long to curb most of your sweet carb cravings.

Sample 1800 Calorie Diabetic Diet Plan

The first thing that you’ll likely ask yourself once you start to consider the 1800 Calorie Diet Plan is if you’ll actually have the will-power to stick with it.  It sounds great on paper, but reality is where we need to live, and it’s here that we also face the toughest challenges.

Three big keys here that I’ve found have worked wonders for myself:

  1. Learn the simple rules that you need to follow to live within the Calorie budget of the diet eg: how much protein, vegetables, etc make up each meal.  Once you know this you can start to improvise easily.
  2. Learn how to cook food that you like to eat.  If you don’t enjoy eating it, it’s highly unlikely that you’ll stick with this diet for any length of time.
  3. Learn how you can cook in batches to save time.  This was a big one for myself, because I look at time in the kitchen as ‘wasted time.’  To get over this lie that I tell myself (because time in the kitchen is never really wasted) what I did was cooked larger portions of food, so that I would have several meals that I could put into the fridge, reheat, and eat them quickly.This was also important because on those days when I was feeling lazy and didn’t want to cook, the meals were already prepared in the fridge waiting for me!

Here’s a sample plan that you can follow:

A good diabetic breakfast idea is to have a large banana with a cup of skim milk, along with one and a half cup of bran cereal and a tablespoon of cream cheese.

For lunch, simply have an ounce of low fat Colby cheese, ½ cup of mild salsa, 2 ounces of baked nacho chips, 2 ounces of ground turkey, along with 2 cups of chopped lettuce.

Dinner may consist of two thirds of a cup of brown rice with salmon, a teaspoon of olive oil, ½ cup of cooked carrots, 1 cup of skim milk and three quarters of a cup of pineapple for dessert.

So don’t be afraid to get creative when designing your 1800 Calorie Diabetic Diet Plan so that you can enjoy keeping your body healthy and fit and your blood sugar levels down!


Are Diabetic Food Choices Limited?

Diabetic Food Choices

Diabetic Food Choices

Have you ever thought that being a diabetic means that yout don’t get to eat good food?

Of course, that’s just self-pity talking, because the truth about diabetic food choices is that we can eat pretty much the same as anyone else – we just need to keep everything in check and make sure that we are exercising and using moderation when it comes to food.

Good food for diabetes comes in a wide variety such as cookies, crackers, snacks, fudge and many other foods as well.

Foods to Help Control Diabetes

Eating high fiber foods is highly recommended to manage diabetes. Good sources of soluble fiber such as oats, soy beans, peas, wheat and other whole grains have the added benefit of lowering LDL, or bad, cholesterol levels.

Some foods that are high in fiber can also do double duty as a good source of protein. Legumes like beans, peas and sprouts can be both a great source of fiber and protein. You can also snack on nuts such as peanuts, sunflower kernels, almonds and pistachios for good sources of healthy protein. Try to stick to the unsalted versions of these nuts however, so that you don’t ingest the extra sodium.

Where Does Diary Fit into the Diabetic Meal Options?

Low-fat or skim milk and cheese are also healthy ways to obtain protein and calcium. Non-starchy vegetables like celery, lettuce and spinach should make up 80 percent your daily servings of produce. Eating fruits and vegetables that vary in color daily will also provide different vitamin and mineral benefits.diabetic food choices

All of these are food choices for diabetics because they are low in both carbohydrates and sugar.  We all know that we need to manage our intake of these two key items, but the often overlooked side effect, is that by doing this we’re also promoting a very healthy lifestyle that will leave us feeling and looking great as we drop weight.

The Diabetic food choices that you have are many, and food is always going to be one of the most important factors in your diabetes management, but at the end of the day you need to remind yourself that you are in control of your life and you get to make the decisions and live with the consequences of those decisions (both good and bad) so enjoy it!  Life is great.