And now our favorite part is how to eat right with diabetes and what you can still eat. So:
- “Healthy” carbohydrates. These include fruits (the brighter the better) and vegetables, whole grains, legumes, and low-fat dairy products.
- Fiber-rich foods. The same as in the previous paragraph, minus milk, plus nuts.
- Foods rich in omega-3 acids. These acids prevent the development of heart and vascular diseases. An example of such food is fish. Salmon, mackerel, tuna, sardines — bake and enjoy.
- The “right” fats. Avocados, nuts, vegetable oils.
If you are still wondering which diabetes diet is right for you, try the “plate method”, which is very common in the USA. It is elementary: take a plate, fill half of it with non-starchy vegetables, for example, carrots, tomatoes, broccoli. A quarter — protein (white meat, fish). The remaining quarter is made with starchy vegetables (peas) or whole grains (brown rice). Separately add a few nuts or avocado slices, plus a fruit, plus a glass of water or unsweetened tea / coffee. Done!
“Plate method” is elementary: take a plate, fill half of it with non-starchy vegetables, a quarter — protein, the remaining quarter is made with starchy vegetables or whole grains.
In general, it is customary to divide food into several large groups and eat something from each group per day.
- Group 1: fruits and vegetables. Try to add a little of this group to each dish (except for desserts, of course). Carrots and broccoli will liven up the side dish, while raspberries, strawberries, plums, peaches or watermelon are great snacks. Products from this group should be eaten at least 5 servings per day (one serving is equal to your handful, that is, it is a whole peach or two plums).
- Group 2: starchy foods. Potatoes, pasta, rice. At least a little. If you need to remove some of the carbohydrates, start with white bread and pasta.
- Group 3: proteins. You cannot eat meat every day, but some proportion of protein in the diet should be in any case. A couple of times a week — fatty fish, a source of essential acids.
- Group 4: dairy products. Each of us needs a little calcium. Unsweetened and low-fat yogurt, skim milk in porridge or in pure form, whole grain bread sandwich with cheese.
- Group 5: oils. Also, at least a little every day, for example, season the salad with olive oil or stew chicken on it.
Diet for diabetes: menu
With products, everything is clear, but what exactly can be prepared from them to make it tasty and healthy? We have collected several options for breakfast, lunch, and dinner for you. We tried to choose the most delicious, ones. Who said that food for diabetes should be bland and dull? Definitely not us!
Breakfast:
- Natural unsweetened yogurt with berries and fruits
- Whole grain porridge with milk
- Avocado, egg and shrimp salad
- Whole Wheat Cheesecakes
- Whole grain flatbread with vegetables and lean meat (can be wrapped, can be eaten with a bite)
- Squash pancakes
- Omelet with spinach and mushrooms
Lunch:
- Lasagna (with whole grain pastry sheets)
- Lentil soup
- Chicken baked with vegetables
- Pilaf from brown rice with turkey
- Grilled bell peppers stuffed with tomatoes and shallots
- Quinoa with celery and zucchini (you can add any vegetables) + baked fish
- Vegetable puree soup
Dinner:
- Caesar salad
- Vegetable stew
- Smoothies (any fruits and berries)
- Cauliflower risotto
- Chicken and broccoli casserole (again — you can add any vegetables)
- Oat pancakes
- Miso soup