Eating healthy seems quite intuitive. But when you start reading and asking questions, it's not so simple. What raises glucose? What are ‘Diabetic’ foods? What should I avoid? Let’s answer these questions, and give you solutions!
There are no foods specifically for people with Diabetes. The big picture is that we should be eating mostly low-fat, natural, high fiber, plant-based foods (both for people with Diabetes, and those seeking to prevent it).
A meal high in saturated fat, together with carbohydrates will make glucose take longer to rise, but more stubborn to fall back down to normal. This will result in glucose staying high for even 4-8 hours after a high fat meal.**
Proteins in a meal may also slow glucose absorption slightly depending on their fat content, so make healthy choices! Individuals using insulin may notice that protein also raises glucose. This is typically only noticeable and crucial for those taking insulin.*
If putting all this together seems confusing, don’t worry, we understand. Your UnifiedCare Dietitians put together a sample menu just for that reason.
Sample Diabetes Friendly Meal Plan
Breakfast (35g carbohydrate (6g fiber), 14g protein, 9g total fat)
- 1/4 cup dry oats
- 2 tablespoons natural almond butter (no salt, sugar, or oils added)
- 1/2 cup fresh sliced strawberries
- 1/4 tsp orange zest (optional)
- 1 cup fat-free milk
- Decaffeinated coffee
Morning Snack (15g carbohydrate (5g fiber), 3g protein, 6g total fat)
- 10 grapes
- 8 walnut halves
Lunch (37g total Carbohydrate (13g fiber), 32g protein, 15g total fat)
Spinach salad containing:
- 2 cups of fresh spinach leaves
- 1/2 cup berries
- 1/3 cup chia, hemp seeds, and slivered almonds
- 1/2 cup cooked farro, quinoa, black beans, or other whole grain
- 4oz roasted chicken breast
- 2 tablespoons balsamic or red wine vinaigrette
Dinner (45g total Carbohydrate (9g fiber), 28g protein, 12g total fat)
- Herb-crusted baked cod, 3 ounces cooked (about 4 ounces raw)
- 2/3 cup brown rice pilaf with vegetables
- 1/2 cup fresh green beans, steamed
- 1/2 corn cob
- 2 teaspoons olive oil for cooking
- Herbal iced tea
Evening Snack (15g Carbohydrate (3g fiber), 3g protein, 6g total fat)
- 1/8 avocado on
- 1 whole wheat toast