Diabetes is a chronic condition that involves a difficulty regulating blood sugar levels. Diabetics either lack the hormone insulin or their body cannot utilize insulin, which moves sugars from the blood stream into the cells. The American Diabetes Association states that when uncontrolled, diabetes can lead to complications such as heart disease, vision problems and strokes. Planning healthy meals is essential to keep diabetes under control. With the right foods and tools planning a healthy meal can be simple for diabetics.
Step 1
Choose a whole grain for the basis of your meal. Whole grains include brown rice, whole wheat bread, whole wheat pasta, whole wheat tortillas and quinoa. According to the St. John Providence Health System, whole grains contain more heart-healthy fiber than refined grains. This means that they will keep you feeling fuller longer. Since all grains are rich in carbohydrates, it's important to use measuring cups and spoons to measure out an appropriate serving of carbohydrates.
Step 2
Pair a protein-rich food with the whole grain. Since diabetics are at a higher risk of heart-related problems than healthy individuals, you should make an effort to reduce your saturated fat intake. Choose skinless chicken breasts instead of beef and tofu or fish instead of pork. Sautéed tofu pairs well with brown rice; beans are a protein-rich complement to whole wheat tortillas; and grilled chicken breasts goes well with whole wheat pasta. Get creative when thinking of protein and carbohydrate combinations. Use a digital food scale for quickly weighing out your portion of meat, beans or tofu.
Step 3
Complement the flavors you've chosen with a serving of vegetables. Raw vegetables such as carrots and celery pack easily in lunches, while steamed vegetables such as broccoli and asparagus can be used in dinners. Vegetables contribute fiber, vitamins and minerals without too many calories or carbohydrates.
Step 4
Add in a healthy extra such as a fruit or dairy serving as a side dish. If you're going to have dairy, Rush University Medical Center recommends low-fat dairy like low-fat yogurt or string cheese. Skim or 1 percent milk are protein-rich choices without too much fat. Even though fruits contain natural sugars, they can be part of a healthy diabetic meal. Choose whole fruit instead of dried or canned, which often have sugar added.
Things You'll Need
- Measuring cups and spoons
- Digital food scale
- Whole grains such as brown rice and whole wheat pasta
- Protein rich foods such as fish, chicken breasts or tofu
- Vegetables
- Fruit
- Low-fat dairy like yogurt or string cheese
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