Diabetes is a common disease that occurs when the body does not know how to use insulin. Insulin is a hormone that controls the amount of blood sugar or glucose released into the body. If you have diabetes you have to carefully monitor your blood glucose levels. Symptoms of diabetes include fatigue, irritability, frequent urination and weight loss. Gaining weight if you are a diabetic can be difficult. By following a meal plan that increases calories but does not increase blood glucose levels can help you gain weight healthfully.
Step 1
Eat high-quality whole grains that slowly release glucose into the bloodstream. Choose whole grain breads, cereals, tortillas and pastas. Instead of one slice of whole grain bread have two slices to increase the number of calories.
Step 2
Switch from saturated fats to healthy fats like monounsaturated or polyunsaturated fats. Try snacking on nuts and seeds like walnuts, almonds, pumpkin or sunflower seeds. Nuts are high in calories but are low in sugar.
Step 3
Increase the amount of protein in your diet. Lean beef, eggs, seafood, skinless chicken and turkey are good sources of protein. Protein builds lean muscle mass which weighs more than fat if you are trying to gain healthy weight.
Step 4
Include reduced fat or nonfat dairy products like cheese, milk or yogurt in your daily diet. These products are a good source of calcium, vitamin D, and extra calories. The protein in dairy will not increase glucose levels in diabetics. Avoid dairy that has added sugars or artificial sweeteners.
Step 5
Add beans to your diet such as black, kidney, lima, navy, pinto, white and garbanzo. Beans are complex carbohydrates, high in calories and an excellent source of protein. The sugars in beans are slowly released into the bloodstream so they will not increase your blood sugar levels.
Tips and Warnings
- Increase your calorie intake slowly. Begin a program of exercise. Keep a food log and monitor blood sugar levels.
- Consult with your doctor before making any dietary changes.
References
- "Food Cures"; Joy Bauer MS, RD, CDN with Carol Svec; 2007
- "Ultimate Diabetes Meal Planner : A Complete System for Eating Healthy with Diabetes";Jaynie Higgins; 2009
- American Diabetes Association: Diabetes Basics
- Endocrineweb: Diabetes: What is Insulin?
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