7 Healthy and Fulfilling Meals for Diabetics

May 7th 2016

For people with diabetes, healthy eating is a crucial part of blood-sugar management. Whether or not a person is on insulin, balanced nutrition is key to living with diabetes. Planning in advance makes it easy to prepare quick meals that are both healthy and fulfilling.

Breakfast

According to the Diabetes Forecast, a person with diabetes should eat a breakfast that is high in protein and fiber to help the body with glycemic control. Diabetics should also avoid high-carb, high-fat foods in the morning. One possible meal is an egg-white omelette with a variety of vegetables and a slice of whole grain toast. Another filling option is a bowl of steel-cut oatmeal topped with fruit and a dollop of Greek yogurt. People on the go can pair a low-carbohydrate bagel with egg whites and a piece of ham or turkey.

Lunch

For diabetics who pack a lunch, sandwiches are convenient and portable. Make a healthy sandwich with two slices of 100 percent whole grain bread, grilled chicken breast and a stack of fresh vegetables. Mustard, avocado or hummus are healthier alternatives to mayonnaise. Vegetarians can make a salad with chickpeas, tomatoes, mozzarella and spinach. Olive oil, salt and pepper add a spicy touch.

Dinner

Stir fry is one of the most convenient and customizable dinner options for people with diabetes. A filling and healthy stir fry consists of any combination of non-starchy vegetables and lean meat. Garlic, scallions, ginger and soy sauce add flavor, and whole grains increase satiety. Another option is tacos made with ground turkey, no-salt taco seasoning, low-salt canned tomatoes and low-salt beans. Diners can pile the meat and beans onto small corn tortillas and add lettuce, onion, avocado and cilantro to taste.

Healthy diabetic meals contain nutrients that help manage blood sugar, including fiber and protein. By limiting salt, sugar and fat, diabetics can feel full and satisfied while sticking to a nutritional plan.

Sources

diabetesforecast.org "Importance of Breakfast" http://www.diabetesforecast.org/2011/sep/the-importance-of-breakfast.html
diabetes.org "New and Healthy Brown Bag Lunches" http://www.diabetes.org/mfa-recipes/tips/2013-08/6-new-and-healthy-brown-bag.html
diabetes.org "Recipes: Mozzarella, Tomatoes and Chickpea Salad" http://www.diabetes.org/mfa-recipes/recipes/mozzarella-tomato-and.html

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