Healthy Meal Ideas to Prevent or Offset Type 2 Diabetes
Healthy Meal Ideas to Prevent or Offset Type-2 Diabetes
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Black Americans are disproportionately affected by type 2 diabetes. We’re 60 percent more likely to be diagnosed and twice as likely to die from the preventable disease. Genetic factors, lifestyle, and access to resources may lead to this frequent diagnosis, however, it’s possible to manage diabetes, keep the disease at bay, and take charge of your health by making simple (yet tasty) changes to your diet.
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If you’ve been diagnosed with type 2 diabetes or pre-diabetes, it’s important to focus on controlling your blood sugar, maintaining a healthy weight, and supporting heart health through healthy food choices. The good news is, you don’t have to sacrifice flavor or satisfaction to eat in a way that’s good for you. By incorporating a variety of healthy meals into your diet, you can manage your blood sugar levels while savoring delicious, creative dishes that keep you feeling full, happy, and healthy.
BREAKFAST
Eating regular meals at regular times can help people with diabetes manage their calorie and sugar intake in addition to giving the body time to make use of the insulin it creates. So let’s break down your daily diabetes-friendly menu starting with the most important meal of the day: breakfast.
Meals that are high in protein and fiber are the best bet for people with diabetes. When controlling your blood sugar levels, it’s important to limit consumption of carbohydrates, grains, and processed foods with added sugar. So for breakfast, skip the toast, pancakes, potatoes, and sugary cereals and instead opt for a protein-rich meal to start the day such as eggs (any way you like ‘em!), or yogurt with added whole fruits like bananas or berries.
Fun fact: Avocados are among the healthiest foods people with diabetes can eat. They contain less than one gram of sugar, they’re low in carbohydrates while being high in fiber and healthy fats. Plus, they taste great and are a versatile addition to any meal. Add them on top of eggs for a hearty breakfast or blend them up in a green smoothie with kale, spinach, and citrus for added texture.
LUNCH
People with diabetes should avoid foods or drinks with added sugars or sodium such as sodas, sauces, and most processed foods. But managing your diabetes isn’t just about restricting what you can eat, it’s equally important to add healthy foods to your diet.
Vegetables should be the star of any healthy diet. For people with Type 2 diabetes, focus on non-starchy vegetables like carrots, tomatoes (not really a vegetable, but you get it), green beans, peas, mushrooms, spinach, and kale. Beans and chickpeas are also healthy foods to add to a diabetic diet.
Salads piled high with darky, leafy greens and added lean proteins like chicken or fish are a good idea for lunch as are vegetable-heavy soups (homemade is better than canned, as canned and processed foods contain a lot of sodium). Wraps and sandwiches also make a good lunchtime meal, piled with plenty of veggies, hummus or beans, or tuna if you’re looking for extra protein. Try Mediterranean wraps with chickpeas and veggies, or even tacos with pinto beans and grilled chicken for your next midday meal.
SNACKS
No need to go hungry just because you’re changing your diet. Making sure you’re eating enough throughout the day is essential to weight management which can aid in lowering blood sugar. So snacks are always a good idea and there are a multitude of healthy snacks that taste good and will leave you feeling good, too!
While it’s important for people with diabetes to monitor their intake of carbohydrates, all carbs aren’t bad. There are healthy carbohydrates found in certain fruits such as berries and citrus fruits. Think oranges, grapefruits, blueberries, strawberries, etc., all of which could make a healthy snack! Nuts and legumes are high in protein while being low in fat and sugar and are a perfect snack to reach for between meals.
Cheese and yogurt are high in vitamin D (more on that later) plus they are a good source of protein so a few slices of cheese or a cup of yogurt can also make a good snack, just make sure you check the sugar levels on the nutrition label.
DINNER
Research shows that a deficiency in vitamin D can reduce insulin secretion as well as inflammation which are common symptoms of Type 2 diabetes. There are plenty of foods that are high in vitamin D and healthy fats without added sugars such as spinach, fish, yogurt, and cheese.
Come dinner time, focus on lean, yet filling proteins like salmon or other fish, chicken, and even steak. Keep it up with the veggies by adding a salad on the side. Avoid fried foods, starchy sides like potatoes, french fries, or white rice, and sugary sauces like ketchup, steak sauce, and some salad dressings. Eggs can also be great for dinner, too! Try a savory omelet with veggies, added protein like shrimp, and again, plenty of vegetables.
Don’t forget to drink water with your meal and throughout the day! Water can help prevent dehydration and regulate blood sugar. Bonus, water contains no sugar or carbs so it’s among the healthiest drinks people with diabetes can consume.
DESSERT
Don’t stress. A diabetes diagnosis does not mean you can’t give yourself a little sweet treat at the end of a meal. Fruits and yogurt parfaits make a good dessert. Dark chocolate and even cakes, cookies, and brownies with sugar substitutes can be delicious and satisfy a sweet tooth. Or experiment with chia seed pudding. Chia seeds are high in fiber and have a low glycemic index, meaning they won’t spike your sugar.
The most important thing to remember when treating yourself with sugary sweets is to practice moderation. A diabetes diagnosis doesn’t mean you can’t still enjoy foods that taste good. You should also prioritize foods that are good for you.
Diabetes is preventable and manageable with exercise, sometimes medication, and a healthy diet. And a healthy diet doesn’t have to be boring or disgusting. Incorporate these meal tips into your daily cooking routine and get a jumpstart on a healthy, happy lifestyle.
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