Diabetes is a chronic disease in which blood sugar, or blood sugar levels, tend to increase.
In addition to drug therapy, a diabetic diet is recommended by doctors and nutritionists.
But what does it consist of? What are the recommended foods?
In general, the best diet to follow in the case of diabetes consist in the choice of some plant foods that can regulate blood sugar levels associated with the right dose of physical activity which is always important.
In this article, we present a possible weekly diet menu for diabetics, but we recommend you to follow the advice of your doctor or nutritionist in this regard as each person, depending on their specific situation, may have some needs rather than others.
Weekly diet menu for diabetics:
By way of example, a diet for a diabetic person can be summarized as the following menu:
Breakfast: fresh fruit shake with vegetable milk and whole meal rusks.
Snack: vegetable or lean yogurt.
Lunch: pasta with tomato sauce, salad dressed with extra virgin olive oil.
Dinner: a portion of vegetables accompanied by seasonal vegetables and whole meal bread.
Breakfast: a fruit, a slice of whole meal bread, a tea or an infusion.
Snack: yogurt plus fruit.
Lunch: barley seasoned with vegetables and salad with extra virgin olive oil.
Dinner: eggs with seasonal vegetables plus whole meal bread.
Breakfast: fresh fruit smoothie with vegetable milk and whole meal rusks.
Snacks: low-fat or vegetable yogurt.
Lunch: brown rice with lentils and seasonal vegetables.
Dinner: minestrone and fish accompanied by a salad plus whole meal bread.
Breakfast: muesli of whole cereals and yogurt.
Lunch: whole meal cereal of choice with seasonal vegetables.
Dinner: legume soup and raw or cooked vegetables with whole meal bread.
Breakfast: a fruit, a slice of whole meal bread or whole meal rusks, a tea or an infusion.
Lunch: brown rice with tomato plus salad dressed with extra virgin olive oil.
Dinner: chicken breast (for those who eat meat) with vegetables and whole meal bread.
Breakfast: muesli of whole cereals and yogurt.
Lunch: cereal salad and vegetables.
Dinner: fish with vegetables and whole meal bread.
Breakfast: fresh fruit shake with vegetable milk and whole meal rusks
Snack: fruit or yogurt
Lunch: minestrone with brown rice and vegetables
Dinner: vegetable burger with vegetables and wholemeal bread
What to remember about diabetes menu?
- Eat vegetable foods.
- Eat whole foods.
- Add herbs and spices such as rosemary, oregano, cinnamon and turmeric.
- Walk or do other physical activity.
Even cooking the food in the most correct way can be important. According to a research by the School of Medicine at Mount Sinai (New York) it would be good to reduce to the minimum the cooking in the oven, grilled over obviously fried instead preferring steaming or stewed or boiled foods.
Foods to avoid for a good diet menu:
As already mentioned, in the diabetic diet, refined carbohydrates, simple sugars and therefore all the products that contain them are strongly limited: sweets, biscuits, snacks, pasta, bread and white rice, fruit juices and sugary drinks, jams, honey.
It is also necessary to reduce the consumption of types of fruit that are very rich in sugars (such as bananas, apricots, figs, grapes, dates and dried fruit).
The consumption of alcohol that negatively affects insulin control must be avoided.
Therefore, foods to be limited or avoided in a diabetic diet are:
- Biscuits and snacks
- Packaged ice cream and snacks
- Fruit very rich in sugars
- Dried fruit
- Refined cereals
- Fat condiments
- Juices and sugary drinks
Useful tips for an effective diet therapy:
- Consume 5 servings a day between vegetables and fruit, varying colors: green (vegetables), red (tomatoes), orange (carrots, oranges).
- Prefer bread and whole meal pasta.
- Use legumes (beans, lentils, chickpeas, peas, etc.) often (at least three times a week).
- Consume at least two portions of fish per week.
- Prefer lean and white meats.
- Drink a cup of semi-skimmed or low-fat milk a day or a low-fat yogurt.
- Take cheeses and dairy products no more than 2 times a week.
- For cooking or dressing salads use olive or seed oil avoiding “saturated” fats such as butter, lard, cream, bacon, etc.
- Reduce to the maximum even the so-called “trans” fats, present in crackers, biscuits, snacks that show on the labels the presence of hydrogenated / partially hydrogenated oils / fats.
If you have diabetes, it’s really essential that you keep in touch with your doctor to create an eating plan that works for you.
Use healthy foods, portion manage, and scheduling to manage your blood level of sugar.
In case you stop following your prescribed diet, you run the threat of fluctuating blood sugar ranges and more-severe complications.