Diabetes and high blood sugar go hand in hand. The type you have (type 2, type 1 or prediabetes) determines how your body reacts to blood sugar. Because the reaction often depends on what you eat, a diet is one of the best ways to help regulate fluctuating blood sugar levels.
The American Diabetes Association agrees that medical nutrition therapy is important at all levels of diabetes prevention and management.
When it comes to diabetes and dietary needs, Alison Evert, a registered dietitian (RD) and certified diabetes educator (CDE) at the University of Washington Medicine, says you should think less of a "diet" and more in a "diet plan". "
"The diet has a negative connotation and is usually a short-term thing used to reduce 10 pounds," he said. Instead, a meal plan is something that must be built to fit your current individual needs.
This means that people with diabetes, especially those with T2 or who have been diagnosed with prediabetes, can follow almost all modern eating plans (such as keto or paleo) they choose ... with caution. "The carbohydrate component of food / snacks is the main determinant of blood glucose levels after eating," said Evert.
This does not mean that everyone must limit carbohydrate intake. But choosing carbohydrates wisely can have the biggest positive impact on managing blood glucose levels.
In fact, research has shown that calculating carbohydrates can be an effective way not only to help plan your food, but also to improve your blood sugar control.
Carbohydrates are generally regarded as something related to grains: pasta, bread, cereals, etc. But there are hidden sources of carbohydrates in foods that we might initially think belong to different categories.
The reason why diabetics have to control carbohydrates is because their bodies break them down into sugars, especially glucose, which increases blood sugar. Although carbohydrate-rich foods don't always have sweet taste, that's your body's reaction.
Remember, there is no single meal package for everyone. Studies have found an increase in blood sugar levels when carbohydrates are limited to 20 grams or less per day, while general recommendations are between 20 and 50 grams per day.
Foods that can be consumed from 20 to 90 grams of carbohydrates a day can be healthy for diabetics. To determine the amount that is right for you, the most important thing is to track your carbohydrate and fiber intake and then analyze your blood sugar two hours after eating. Then, work with your medical team to decide what is best for your body.
In addition, naturally sweet foods, such as fruits, may contain large amounts of carbohydrates. According to ADA, one small portion of fruit or half a cup of frozen or canned fruit can contain around 15 grams of carbohydrates.
"Fruit smoothies (like bag juice) have more than 100 grams of carbohydrates, but in liquid form, have the same amount of carbohydrates as five and one glass of milk." I don't know if I can eat five, but it's easy enough to drink smoothies, "Evert said.
That's a good reason to take into account the nutrients you eat in your body.
Other smart carbohydrate sources
Milk has a very high carbohydrate content, which means that tempting mocha coffee can have almost 40 grams of carbohydrates.
Starchy vegetables such as sweet potatoes, white potatoes, and corn are sources of carbohydrates.
Because carbohydrates break down quickly into sugar, one way to delay digestion and absorption is to increase fiber intake, depending on the type of fiber.
There are two types of fiber: insoluble and insoluble. When it comes to helping diabetics, look for soluble fiber.
Foods that are high in soluble fiber include:
- lentils
- artichoke
- peas
- broccoli
- black beans
- avocado
- wheat
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Controlling carbohydrates and making a balanced meal plan is easier when using the Plate Method. Visualize a plate of food. Fill half with vegetables without starch, one quarter with protein and the rest with starch.
So what happens on your plate?
Non-starchy vegetables (50 percent of your plate) are green: spinach, kale, broccoli, asparagus, green beans, zucchini, Brussels sprouts, and Swiss chard. Also, look for cauliflower, carrots, fennel and turnips, or vegetable salads like romaine, arugula or watercress.
Choices of smart protein (25 percent of your plate) include: lean meat, such as chicken breast or turkey, or fatty fish such as salmon, shrimp, and white fish (turnip and halibut). Try to limit red meat or excessive fatty meats like bacon or sausages.
Starch and things that must be counted as carbohydrates (25 percent of your plate) include: peas, kidney beans, beans or black beans, and whole grains such as barley, farro, soba or quinoa.
What's with dessert?
When it comes to things like desserts, Evert said in moderate amounts.
Shoot fresh berries, dark chocolate, or a single meal to reduce temptation. Greek yogurt is a good choice, because it is generally lower in carbohydrates and sugar than many other types of yogurt.
Remember, as Evert said: "Rome is not built in a day". If you like trying meal planning, start by eating twice a week and continue working.
"No one can switch from eating all the time to making their own food," he said.
Just as Evert emphasizes that everyone is different, which means that every meal package must be personalized, it is easier to arm yourself with a list when you are a beginner.
This shopping list is based on several recipes that will help you realize your diabetes-friendly meal plan and lay the foundation for the big things to come. Evert said most of his clients were surprised after starting a diabetes-friendly diet plan, saying it just seemed like "eating healthy."
These recipes can be stored as they are or can be extended to prepare meals for a week. After about a week, the routine will be an easy new routine, which will allow you to make your own personal cookbook about take-away, friendly and delicious food.
"Successful eating plans are people who can be followed for the rest of their lives," Evert said.
The recipe that you will buy:
- Turkey Spinach Frittata
- Green salmon with barley and green beans
- Chicken Breast with Roasted Fennel and Tomatoes
- Salad with Easy Vinaigrette.
- Greek yogurt and lollipop berries
Take an inventory of your current kitchen and refrigerator situation. You want to keep healthy staples like olive oil, and get rid of carbohydrate-rich temptations like white rice or bread, and processed products such as chips or cakes.
Suggestions for healthy shopping Try not to go shopping hungry and stick to your list, while also sticking to the outside of the grocery store, avoiding the central aisle that is being processed.
Consider buying things like farro or barley in large quantities and producing large quantities along with large salads and large portions of protein. Cooking several cups of farro and a few pounds of chicken at once means an easy wheat salad for a week, which will help you get ready when hunger arrives.
The list below includes the amount needed to recreate all recipes, but don't hesitate to add some of them to prepare food or cook for friends and family.
Pro-tip: Most recipes make 2 servings. For those of you who like food preparation, just double or fold three recipes.
Generate ProteinPantry Share on PinterestService 2 Material
- 1 pound of salmon fillet, boneless
- 1 teaspoon of olive oil
- 1/2 cup of barley peeled
- 2 cups of water
- 1 clove of garlic, crushed
- salt and pepper to taste
- 2 tablespoons of green sauce (recipe below)
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- Preheat the oven to 275 ° F.
- Combine barley, water, and garlic cloves in a pot. Boil, reduce heat to medium and simmer for 40 to 60 minutes until almost all water is absorbed and soft barley. Remove the garlic cloves before serving.
- When the wheat has been cooked for about 20 minutes, prepare the salmon.
- On a baking sheet coated with paper, place the salmon skin below. Sprinkle with olive oil and a little salt and pepper. Bake for 20 minutes. Remove from oven.
- While barley and salmon are being cooked, mix green sauce and cook beans.
To present: For salmon into two parts. Measure 1/2 cup of wheat, half of green beans and one serving of salmon. Plate and spoon a spoonful of green sauce on the salmon.
Calories, carbohydrates and fiber Here you will find out how this macro recipe adapts to your diet, per serving: 607 calories, 18.4 g carbohydrates, 4.1 g fiber. Green sauce
This sauce is a very easy and amazing spice to use in almost anything, chicken, salmon, turkey, or even mixed in a bowl of quinoa or a salad for extra flavor.
Make 1 cup
material
- 2 cloves of garlic
- 1/4 teaspoon crushed red pepper flakes (optional)
- Grated juice and lemon.
- 1/4 teaspoon of Halal salt
- 1 bunch of basil, without stems
- 1 bunch of flat parsley leaves, thick stems removed
- 1/2 coriander tuber
- 1/2 cup of olive oil
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- Place the garlic, flakes of red peppers, juice and lemon zest, salt and all seasonings in a food processor. Pulse to join. If there are too many herbs, add them gradually, briefly press to make room.
- Once combined, let the processor keep running when sprayed with olive oil, stopping once the mixture has been combined.
- Scrape into a bowl, serve immediately or cover and cool. It will stay for a week.
- Green Beans with Almonds
- 1 pound of green beans, washed and cut from the stem
- 1 tablespoon of olive oil
- 2 tablespoons of laminated almonds
- Halal salt and pepper, to taste.
Address
Simmer a large pot of water. Add green beans and cook for 5 minutes.
Drain and place in a bowl.
Sprinkle with olive oil, season with salt and pepper and cover with almond slices.
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- 2 balls of medium fennel
- 1 pint of cherry tomatoes
- 2 tablespoons +1 teaspoon of olive oil
- a pinch of salt and pepper
- 1 pound boneless skinless chicken breast.
Address
- Preheat the oven to 425 ° F.
- Cut fennel bulbs and cut in half lengthwise. Cut deeper 1/2 inch thick slices.
- Rinse and dry the cherry tomatoes. Cut in half.
- In a glass pan, mix the fennel and tomatoes with 2 tablespoons of olive oil and a pinch of salt and some fresh pepper factories.
- Place it in the oven and bake, stir it halfway, for 25-30 minutes.
- When fennel and tomatoes are roasted, heat the pan over medium heat or use a pan to saute. Pour the remaining olive oil into a bowl and place the chicken offer. Sprinkle with salt and pepper, rotate evenly. Saute or bake until done.
To present: Share fennel and tomatoes evenly with chicken.
Serving suggestions: salad with green leafy vegetables with vinaigrette
Calories, carbohydrates and fiber Here you will find out how this macro recipe adapts to your diet, per serving: 305 calories, 24 g carbohydrates, 9.2 g fiber. Share on Pinterest6 sections 6 Material
- 2 teaspoons of olive oil
- 1/2-lb. turkey chest pounded
- 1/2 bunch of spinach, chop roughly
- 1 small garlic, chopped
- 1 small red bell pepper, chopped
- 6 egg whites
- 3 eggs
- 1/3 cup of mozzarella cheese partially chopped
- A pinch of salt and coarse pepper
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Preheat the oven to 400 ° F.
In a medium bowl, mix eggs, egg white, salt, pepper, and cheese. Set aside.
In a large cast iron pan over medium heat, saute the turkey until done. Remove from the pan, drain the fat and clean it with a paper towel.
Place the pan again on the stove and add the onion, spinach and pepper. Saute until smooth. Drain the liquid accumulation from the vegetables and add the turkey again. Pour the egg and cheese mixture on top and cook until the eggs begin to wrap around the edges.
Place the pan in the middle of the oven grill and bake for 8 to 10 minutes, or until the eggs are fully prepared.
Remove from oven and cut. The remaining food must be stored in an airtight container and reheated in a baking oven until heated.
Calories, carbohydrates and fiber Here you will find how macro for this recipe adapts to your diet, per serving: 155 calories, 4.1 g carbohydrates, 1.1 g fiber. Served 2 ingredients
- 4 cups mixed salad
- 4 radishes, slices
- 1 carrot, grated
- 1 cup of cans, without beans with salt, rinsed
- 1/4 cup of red onion slices
- 1 avocado, sliced
- 3 tablespoons of easy Vinaigrette (recipe below)
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In a large bowl combine all ingredients.
Sprinkle with sauce and stir.
Easy vineigrette ingredients
- 3 tablespoons of extra virgin olive oil
- 1 tablespoon Taste red wine or apple cider vinegar
- a little salt
- some turn into fresh pepper
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Place all ingredients in a covered jar. Shake to join.
Store in the refrigerator.
- Calories, carbohydrates and fiber Here you will find out how this macro recipe adapts to your diet, per serving: 542 calories, 36.3 g carbohydrates, 10 g fiber. Share on PinterestIngredientes
- 2 cups (or two small shells) from the blackberry
- 1 1/2 cup Fage 0 Greek yogurt
- 2 1/2 tablespoons. Dear
- 1/4 cup of sugar (or try it without sugar or with a substitute)
- 6 Dixie cups or pallet prints.
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Place the berries and sugar in a small pan over medium-low heat.
Heat, stir occasionally, until the sugar dissolves and the blackberry starts to leave the juice and separate, about 10 minutes.
Remove from heat and allow to cool. The mixture will slightly thicken when cold.
After cooling, mash the mixture and strain the seeds if desired.
In a separate bowl, mix yogurt and honey (add a little black pepper if desired) and mix the blackberry mixture.
Pour into Dixie cups or pallet prints, and freeze for 3 hours.
Calories, carbohydrates and fiber Here you will find out how the macro in this recipe adapts to your diet per serving: 287 calories, 34.1 g carbohydrates, 2.6 g fiber.
Ideally, counting carbohydrates, thinking about what's on your plate and planning what the right eating plan for you is now shouldn't be too scary.
These recipes are chosen not only because they are a good way to have good dishes, but they are easily achieved and satisfying.
Of course, changing your daily diet and adopting a new eating plan can be time consuming, especially when you also have to remember to focus on portion control and remember to stay hydrated. Take your time and do everything you can to think and plan ahead.
