People with diabetes can enjoy a variety of foods by balancing proteins, carbohydrates, and fats, with an emphasis on fiber, while carefully managing portion sizes. The "plate method" is a useful tool for individuals with diabetes to visualize and manage their nutrient intake, making meal planning and portion control easier. When dining out, individuals with diabetes should be mindful of portion sizes, consider sharing meals, and be cautious about alcohol consumption, limiting intake and choosing calorie-free mixers to minimize health impacts. The Centers for Diseases Control and Prevention (CDC) report that in the United States, over 30 million people currently have diabetes and another 84 million adults have prediabetes, with 90 percent of them being unaware. In this article, we look at some exciting, nutritious dinnertime options for people with diabetes. We also explain important considerations when eating at a restaurant or cooking for others and discuss how to manage alcohol intake.
Following a healthful diet does not have to mean that people with any type of diabetes have to give up their favorite foods. The key is eating appropriate amounts and making sure there is a balance between proteins, carbohydrates, and fats, with an emphasis on fiber. The following are classic American meals suitable for a person with diabetes. People can apply these to a range of individualized meal plans, as long as they carefully control the portions. Steak: Stick to 3-ounce (oz) portions. People should avoid or limit the amount of butter when cooking steak. Choose center cuts for less marbling and fat. While the occasional, 3-oz steak will not make too much difference within a diabetes diet, those with the condition should limit red meat intake. Apply the same caution when choosing cuts of lamb, veal, or pork. Regular or sweet potato: Skip high-fat add-ons and toppings, such as bacon, sour cream, and butter. Substitute sour cream for Greek yogurt, which can provide protein and healthful bacteria.
Garden salad: Add vinaigrette for taste instead of using pre-packaged salad dressings. Packaged dressings can have a high salt content. Salmon: This fish is high in omega-3 fatty acids, which may reduce the risk of heart disease and inflammation. Baking or grilling wild salmon is a good way to avoid adding extra fat to the meal. Other oily fish options for diabetes include albacore tuna, mackerel, sardines, and trout. Steamed asparagus: Steaming is a healthful way to prepare vegetables. Be sure to choose low-glycemic-index (GI) vegetables, such as broccoli, tomatoes, green beans, and eggplant. These vegetables increase blood glucose at a slower, more manageable rate, decreasing the risk of a blood sugar spike. White meat: Roasted turkey or chicken is a good choice. Be sure to remove the skin, which contains high levels of saturated fat. Burgers: Wrap the patty in lettuce instead of using rolls, or eat only half of the bun to limit carbohydrate intake. Exercising after any meal can reduce blood sugar.
Physical activity allows the muscles to remove glucose from the bloodstream without insulin. This is especially helpful after consuming the occasional sweet treat or heavy meal. Keep a supply of frozen vegetables, low-sodium canned tomatoes, and low-sodium canned beans. Consider serving salad as an entrée. Eggs can be great for dinner, too. An omelet serves as an excellent source of protein. Prepare a batch of slow-cooker chili for storage and consumption over several days. Limit serving size to about one cup of chili and include a large salad or a side of veggies with this filling entrée. Combine frozen vegetables with a whole-grain or chickpea pasta for higher fiber, toss them into a stir-fry, or add them to a frozen, whole-wheat pizza crust. Enjoy corn tacos with rotisserie chicken, vegetables, salsa, and non-fat Greek yogurt. A person with diabetes may have to take a dose of rapid- or short-acting insulin after a meal, even if they have a pump that provides slower-acting insulin to regulate blood sugar outside of mealtimes.
It is important to discuss an appropriate insulin dose with a healthcare provider who specializes in diabetes management. Learn more about different types of insulin here. Maintaining a consistent, well-balanced diet can help people with diabetes keep their blood sugar levels under control. Portion control is also important. The "plate method" is a tool to help people control portion size more easily. Several organizations, including the American Diabetes Association, endorse this method. It can be very useful for planning dinners and developing meal plans. 1. Draw an imaginary line down the center of your plate. 2. Divide one half into two further sections, so that your plate now consists of three parts. 3. Fill the biggest section, half the plate, with non-starchy vegetables, GlycoModeBloodSugar such as spinach, green beans, salsa, mushrooms, broccoli, or others. 4. Use proteins to fill one of the smaller sections, or a quarter of the plate. Healthful options include skinless chicken, salmon, shrimp, tempeh or tofu, eggs, and lean turkey.