myanmar langugaeDiabetic 3 Meals a Day Examples

diabtics food

 

If you have just been diagnosed with diabetes and are already dealing with it and looking for a simple meal plan, the answer is already in the question. Simplicity is the key and you will find out that a diabetic meal is not as bland or tasteless as you believed it to be. You just have to make sure that your meals include the key food groups, which includes vegetables, fruits, complex carbohydrates, healthy fats, and protein. Asides from food, accompanying with a regular workout, controlling stress mechanisms, and medication or meal replacements (eg. GlucernaⓇ), controlling diabetes through food become simpler.

What a Diabetic Breakfast can look like
If you eat a good hearty and filling breakfast high in fiber, fresh foods, and some protein, it boosts energy and controls your blood sugar spikes. Because your glucose level is stabilized, you will be less likely to be hungry the rest of the day. Since you are less hungry, you are also less likely to get cravings in between meals. At 295 to 330 calories for breakfast, an breakfast example can, not limited to, look like this:1, 2, 3

  1. 1 cup of yogurt with ¼ cup of fresh fruit and 1 handful of unsalted nuts
  2. 1 egg + 2 egg whites Vegetable omelet with no cheese and a serving of fruit
  3. Bowl of oats with low fat milk and handful of trail mix

 

Filling Lunch Options
Lunch should be the time to fill up on lean proteins, healthy fats, complex carbohydrates, and vegetables. Get in your daily Omega 3, 6, and 9, known as heart-healthy lipids, as they support vascular health and improve circulation. Protein and fat do not have to be from a meat source or oils. Your lunch can look like either one of these choices with 360 to 375 calories range:1, 2, 3

  1. White bean and vegetable (eg. leafy greens, bell peppers, cucumber, broccoli) salad with low sodium dressing
  2. Chicken and beans stew or keema
  3. Whole wheat chapati wrap with spice grilled chicken, vegetables, or avocado and mixed greens

Snacks
One of the most important nutrients for diabetics looking to manage is myo-inositol. It is a carbohydrate that can mimic insulin activity and increase insulin sensitivity in Type 2 Diabetes. Since myo-inositol can lower fasting blood glucose, it is appropriate to use this nutrient rich foods as snacks, along with vegetable and other fruits for nutritional variety:1, 2, 4

  1. Cantaloupe
  2. Oats
  3. Citrus Fruits (eg. honey oranges, clementines, pomelos)
  4. Nuts
  5. Beans

Light Dinners
It is often a fact that in most Southeast Asian cultures, going out for dinner can result in heavy and extravagant dishes as it is also a social event. Dinners can easily become the meal where you overeat if you did not have a filling meal during the day. You will be more likely to have control at home. Within 415 to 522 calories per meal, follow the Healthy Plate principle (½ plate non starchy veggies, ¼ plate vegetable or meat protein, ¼ plate carbohydrates):1, 2, 3

  1. Grilled choice of fish, steamed vegetables, and whole grain
  2. Tofu and vegetable stir fry with brown rice
  3. Grilled seafood or lean red meat, steamed vegetables, and herb roasted potatoes

Including other nutrients like Omega, quality carbohydrates, quality vitamins, and mainly myo-inositol can be hard to obtain all through natural food for various reasons, nutritional supplements come into play. Diabetes specific formulas like Glucerna come complete with 28 vitamins and minerals, an exclusive low Glycemic Index advanced carbohydrate blend, and 4x more Myo-inositol than most generic formulas. Backed by 30 years of research, Glucerna as a meal replacement, a snack, or as an accompaniment, blood sugar management is made simpler while a diabetic’s dietary needs are supported. 4, 5

References:

  1. https://www.everydayhealth.com/type-2-diabetes/guide/diet/
  2. https://www.eatingwell.com/article/7886108/diabetes-meal-plan-for-beginners/
  3. https://glucerna.ca/en/meal-plans/heart-healthy-meal-plan
  4. https://abbottfamily.com.sg/articles/diabetes/inositol
  5. https://abbottfamily.com.sg/products/range/glucerna