Diabetes is characterized by high blood sugar. The glycemic index is a measure of the effects of carbohydrates on blood sugar levels. Eating low glycemic foods that are high in soluble fiber, such as beans, whole grains and many types of fruits and vegetables can slow down the absorption of sugar and prevent spikes in blood sugar. Many of these foods also contain insoluble fiber, which increases stool bulk and speeds up defecation to relieve constipation. Consult your nutritionist concerning your lunch menu when you are experiencing constipation.
Bran Cereal
Bran cereal with fruit and soy or almond milk is a nutritious lunch meal for diabetics who are constipated. Bran has a high concentration of insoluble fiber, which pushes the waste lodged in your large intestines through your bowel and out of your body. Fruits, such as blueberries, strawberries, apples, pears and kiwi, contain fiber and high concentrations of antioxidants called phytochemicals that protect you from harmful chemicals and toxins.
Vegetable Chili
A salad made with green beans and green leafy vegetables and a bowl of vegetable chili is a perfect lunch meal to help you manage diabetes, control your blood sugar and provide relief from constipation. Green beans and green leafy vegetables contain insoluble fiber to help you relieve constipation. Vegetable chili is made with beans, such as pinto beans, black beans or red kidney beans, carrots, corn, tomato and other vegetables and spices. Beans and vegetables contain high amounts of both soluble and insoluble fiber to help with blood sugar control.
Fruits, Nuts and Seeds
A bowl of mixed fruit, nuts and seeds can help you control your blood sugar and treat constipation. Fruits, nuts and seeds contain both soluble and insoluble fiber. Nuts and seeds also contain healthy fats, such as monounsaturated and polyunsaturated fatty acids, which may reduce your risk of cardiovascular disease, a complication of diabetes.
Whole Wheat Spaghetti
A salad and bowl of whole wheat spaghetti with tomato sauce and tofu is delicious and nutritious meal if you have diabetes and are constipated. A salad with spinach, carrots, cucumbers, tomatoes and bell pepper provides vitamins, minerals, antioxidants and fiber. Harvard School of Public Health recommends you eat plentiful amounts of vegetables each day to reduce your risk of cardiovascular disease. Whole wheat spaghetti is a low glycemic food that contains high amounts of insoluble fiber to help you control your blood sugar and speed up the transit of food through your intestines for regular bowel movements, respectively. Tofu is a soy food that contains protein, healthy fats and fiber.
References
- National Diabetes Information Clearinghouse; Diabetes; 2010
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine; Glycemic Index; 2010
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; 2009
- Today's Dietician; The Top Fiber-Rich Foods List Palmer, S.; July 2008
- HealthCastle Nutrition; Fiber 101: Soluble Fiber Vs Insoluble Fiber; Tsang, G.; 2005
- "World Journal of Gastroenterology"; Increasing Dietary Fiber Intake in Terms of Kiwifruit Improves Constipation in Chinese Patients; Annie-On-On Chan, et al.; Sep 21 2007
