Insulin is a pancreatic hormone which allows muscle, liver and fat cells to pull glucose out of the blood. If you have diabetes, you either have a problem making insulin or do not respond effectively to the insulin which is produced. One important aspect of managing diabetes is to control your diet, which means that you will have to carefully plan out meals, such as lunch.
Carbohydrates
One thing to keep in mind if you are diabetic and are planning a lunch menu is the number of carbohydrates in your food. Carbohydrates are rapidly converted into glucose, which means they can result in a short-term increase in your blood glucose levels. Spreading your carbohydrate intake evenly throughout your day can help you from developing sudden swings in blood glucose levels. The American Diabetes Association recommends that you consume between 45 and 60g of carbohydrates at each meal.
Fruits and Vegetables
Fruits and vegetables should be a mainstay of your diabetes diet. Depending on the number of calories you consume each day, the National Institute of Diabetes and Digestive and Kidney Disorders recommends consuming between two and four servings of fruit and three to four servings of vegetables each day. Including a serving of vegetables and fruits with your lunch can help you meet this requirement.
Recommended Foods
MayoClinic.com notes several food items which are recommended for people with diabetes. These include "healthy" carbohydrates, which can be found in whole grains, fruits and vegetables, foods which contain omega-3 fatty acids and other forms of unsaturated fat, and foods which are high in fiber. High fiber foods can help you keep your cholesterol low and also slow the rate at which carbohydrates are broken down by your digestive tract, which means that they can help you keep your blood glucose levels from rising rapidly.
Foods to Avoid
Equally important to planning a lunch menu is knowing what foods you should avoid. Foods which are high in saturated and trans fats can increase your cholesterol levels and cause atherosclerosis, which can increase your blood pressure and raise your risk of developing heart disease. MayoClinic.com recommends meals that are low in sodium and cholesterol.
Ideas
Although your menu options are almost limitless for lunch, MayoClinic.com provides a sample lunch meal of a chicken kabob and a 1/2 cup of steamed broccoli, rice and fruit juice. For added variety, try eating salads for lunch, DiabetesHealth.com notes, as these are a great way to add fiber and vegetables to your diet. Look for salad dressings which have olive oil among their first few ingredients, and try to stick to 2 tbsp. or less of salad dressing as a topping.
