What are some healthy lunch options for people with type 2 diabetes. How can diabetics create balanced meals that help regulate blood sugar levels. Which foods should diabetics include in their lunches for optimal nutrition and glucose control.

Understanding the Importance of Balanced Lunches for Diabetics

For individuals managing type 2 diabetes, crafting nutritious and balanced lunches is crucial for maintaining stable blood sugar levels throughout the day. A well-planned lunch can provide sustained energy, essential nutrients, and help prevent sudden spikes or drops in glucose. But what exactly constitutes a diabetes-friendly lunch?

An ideal lunch for diabetics should include a mix of lean proteins, complex carbohydrates, healthy fats, and fiber-rich vegetables. This combination helps slow down the absorption of sugar into the bloodstream, promoting better glycemic control. Let’s explore some delicious and practical lunch ideas that can make meal planning easier for those with diabetes.

Protein-Packed Bowl Meals: A Diabetic’s Best Friend

Bowl meals have gained popularity in recent years, and for good reason – they’re versatile, customizable, and can be packed with diabetes-friendly ingredients. Here are some excellent bowl options:

1. Burrito Bowls: A Tex-Mex Inspired Delight

Burrito bowls offer a perfect balance of flavors and nutrients. How can you make a diabetes-friendly burrito bowl? Start with a base of mixed greens instead of rice to keep carbohydrates in check. Top with black beans for fiber and protein, add grilled chicken or tofu for additional protein, and pile on colorful vegetables like bell peppers, tomatoes, and onions. A dollop of salsa and a sprinkle of cheese can add flavor without excessive calories.

2. Buddha Bowls: A Plant-Based Powerhouse

Buddha bowls are an excellent choice for those looking to incorporate more plant-based meals into their diet. These bowls typically feature a variety of ingredients in small portions, creating a balanced and satisfying meal. For a diabetes-friendly Buddha bowl, consider including:

• Quinoa or brown rice (in moderation) for complex carbohydrates
• Edamame or chickpeas for plant-based protein
• Roasted vegetables like broccoli, sweet potato, and red cabbage for fiber and nutrients
• Sliced avocado for healthy fats
• A sprinkle of seeds for added crunch and nutrition

3. Chicken Fajita Bowls: A Flavorful Fiesta

Chicken fajita bowls combine lean protein with vibrant vegetables, making them an excellent choice for diabetics. To prepare a diabetes-friendly fajita bowl, start with a small portion of brown rice, add grilled chicken breast, and load up on sautéed bell peppers and onions. Top with a small amount of salsa or guacamole for added flavor. This meal provides a good balance of protein, complex carbohydrates, and fiber to help stabilize blood sugar levels.

Wrap It Up: Portable and Nutritious Lunch Options

Wraps are an excellent lunch option for diabetics on the go. They’re easy to prepare, portable, and can be filled with a variety of nutritious ingredients. Here are some wrap ideas that can help manage blood sugar levels:

1. Turkey Veggie Wrap: A Protein-Rich Classic

Turkey veggie wraps are high in protein and packed with fiber-rich vegetables, which can help slow the absorption of carbohydrates and stabilize blood sugar levels. How can you make a diabetes-friendly turkey wrap? Start with a whole wheat or low-carb wrap, add lean turkey slices, and fill with a variety of fresh vegetables like lettuce, tomatoes, and bell peppers. For added flavor and nutrition, consider spreading some hummus or mashed avocado on the wrap before adding the other ingredients.

2. Greek-Inspired Wrap: A Mediterranean Twist

Mediterranean cuisine is known for its health benefits, and a Greek-inspired wrap can be a delicious addition to a diabetic’s lunch rotation. Fill a whole grain wrap with grilled chicken or falafel, cucumber, tomatoes, red onion, and a small amount of feta cheese. Add a dollop of tzatziki sauce for creaminess and extra flavor. This combination provides a good balance of protein, fiber, and healthy fats.

Salads: Fresh, Filling, and Blood Sugar-Friendly

Salads are a versatile option for diabetics, offering endless possibilities for nutritious and satisfying lunches. Here are some salad ideas that can help manage blood sugar levels:

1. Tuna Salad: A Protein-Packed Classic

Tuna salad is a high-protein meal that can be easily customized to suit diabetic needs. Instead of traditional mayonnaise, try using Greek yogurt as a base for a protein boost. Add diced celery, onions, and carrots for extra crunch and fiber. Serve the tuna salad on a bed of mixed greens or with whole wheat crackers for a balanced meal.

2. Quinoa Salad: A Nutrient-Dense Option

Quinoa is a diabetes-friendly grain that’s high in fiber and protein. It also has a low glycemic index, meaning it won’t cause rapid spikes in blood sugar. To make a quinoa salad, cook the quinoa and let it cool, then mix with chopped vegetables like cucumber, tomatoes, and bell peppers. Add some chickpeas for extra protein and fiber, and dress with a light vinaigrette. This salad provides a good balance of complex carbohydrates, protein, and fiber.

3. Grilled Chicken and Avocado Salad: A Satisfying Combination

Combining lean protein with healthy fats can help keep blood sugar levels stable. A salad featuring grilled chicken and avocado is an excellent choice for diabetics. Start with a base of mixed greens, add grilled chicken breast, sliced avocado, cherry tomatoes, and cucumber. Dress with a light vinaigrette or a squeeze of lemon juice. This salad is low in carbohydrates but high in protein and healthy fats, making it an ideal lunch option for managing diabetes.

Grains and Pastas: Choosing the Right Carbs

While carbohydrates need to be monitored closely in a diabetic diet, whole grains can be a healthy part of a balanced lunch. Here are some grain-based options that can be incorporated into diabetic-friendly lunches:

1. Brown Rice: A Fiber-Rich Alternative

Brown rice is a whole grain that contains all parts of the wheat kernel, making it richer in fiber and nutrients compared to white rice. How does brown rice benefit diabetics? The high fiber content helps slow down the absorption of sugar into the bloodstream, preventing rapid spikes in blood glucose levels. Try pairing brown rice with stir-fried vegetables and a lean protein source for a balanced lunch.

2. Whole Grain Pasta: A Satisfying Option

Whole grain pasta can be a healthier alternative to refined pasta for individuals with diabetes. It contains more fiber, which can help regulate blood sugar levels and promote feelings of fullness. To create a diabetes-friendly pasta dish, choose whole grain pasta and combine it with plenty of non-starchy vegetables and a lean protein source. Limit portion sizes and consider using a vegetable-based sauce instead of a cream-based one to keep the meal balanced.

3. Quinoa: A Protein-Rich Grain Alternative

Quinoa is unique among plant-based foods as it’s one of the few that provides all nine essential amino acids, making it a complete protein. It also has a low glycemic index, which means it has a minimal impact on blood sugar levels. Quinoa can be used as a base for salads, added to soups, or served as a side dish with lean proteins and vegetables.

Vegetable-Centric Lunches: Boosting Fiber and Nutrients

Incorporating more vegetables into lunches can help increase fiber intake, provide essential nutrients, and assist in blood sugar management. Here are some vegetable-focused lunch ideas for diabetics:

1. Stuffed Bell Peppers: A Colorful and Nutritious Meal

Stuffed bell peppers are a great way to combine vegetables with lean protein and whole grains. How can you make diabetic-friendly stuffed peppers? Start by halving bell peppers and removing the seeds. Fill them with a mixture of lean ground turkey or beef, diced tomatoes, onions, and a small amount of brown rice or quinoa. Bake until the peppers are tender and the filling is cooked through. This meal provides a good balance of protein, fiber, and complex carbohydrates.

2. Vegetable Soup with Legumes: A Comforting Option

A hearty vegetable soup can be an excellent lunch choice for diabetics, especially when combined with protein-rich legumes. Create a base with low-sodium vegetable broth, then add a variety of non-starchy vegetables like carrots, celery, zucchini, and spinach. Include beans or lentils for protein and additional fiber. This type of soup is low in calories but high in nutrients, making it a satisfying option that won’t cause blood sugar spikes.

3. Cauliflower Rice Stir-Fry: A Low-Carb Alternative

Cauliflower rice is a popular low-carb alternative to traditional rice and can be an excellent base for a diabetic-friendly stir-fry. Pulse cauliflower florets in a food processor until they resemble rice grains, then sauté with a mix of colorful vegetables like bell peppers, snap peas, and carrots. Add some diced chicken, tofu, or shrimp for protein, and season with low-sodium soy sauce or coconut aminos. This meal is low in carbohydrates but high in fiber and nutrients, making it an ideal choice for blood sugar management.

Smart Snacking: Complementing Your Diabetic Lunch

While a balanced lunch is crucial for managing diabetes, smart snacking can also play a role in maintaining stable blood sugar levels throughout the day. Here are some diabetic-friendly snack ideas to complement your lunches:

• A small apple with a tablespoon of almond butter
• A handful of unsalted nuts and seeds
• Celery sticks with hummus
• Greek yogurt with berries
• Hard-boiled eggs
• Sliced bell peppers with guacamole

These snacks provide a good balance of protein, healthy fats, and fiber, which can help keep blood sugar levels stable between meals.

Meal Prep Tips for Diabetic-Friendly Lunches

Preparing diabetic-friendly lunches in advance can help ensure you always have a balanced meal on hand. Here are some meal prep tips to make lunch planning easier:

1. Cook large batches of proteins (like grilled chicken or baked tofu) and whole grains at the beginning of the week
2. Chop vegetables in advance and store them in airtight containers
3. Prepare homemade dressings and sauces to control ingredients and portion sizes
4. Portion out snacks into small containers for easy grab-and-go options
5. Invest in quality food storage containers to keep ingredients fresh

By implementing these meal prep strategies, you can save time and ensure you always have diabetes-friendly lunch options available.

Managing type 2 diabetes through diet doesn’t mean sacrificing flavor or variety. With these 23 lunch ideas and additional tips, you can create delicious, balanced meals that help control blood sugar levels while providing essential nutrients. Remember to monitor portion sizes, include a mix of protein, fiber, and healthy fats in each meal, and consult with a healthcare professional or registered dietitian for personalized advice on managing your diabetes through diet.

23 Healthy Lunch Ideas for Diabetics

Figuring out what to eat for lunch every day can be challenging, especially for people with diabetes.

Fortunately, there are plenty of delicious, healthy, and easy-to-prepare options that can help round out your diet and keep blood sugar levels steady.

Here are 23 healthy and delicious lunch ideas for people with diabetes.

1. Burrito bowl

Burrito bowls are delicious and easy to tailor to your taste buds by adding your favorite ingredients.

To keep the carb content low, try using mixed greens as your base instead of rice, and top with beans, salsa, and grilled veggies.

You can also throw in some chicken, ground beef, or tofu to boost the protein content, which may support better blood sugar control (1).

2. Turkey veggie wrap

Wraps are convenient, customizable, and portable, making them a great choice for lunch.

Turkey veggie wraps, in particular, are high in protein and feature a variety of fiber-rich vegetables, which can slow the absorption of carbohydrates to stabilize blood sugar levels (1, 2).

Be sure to opt for whole wheat or low carb wraps and fill up on nutrient-dense ingredients, such as hummus, tomatoes, lettuce, and bell peppers.

3. Tuna salad

Tuna salad is a healthy, high protein meal typically made with ingredients like tuna, celery, onions, and mayonnaise (3).

You can make it at home and boost the protein content by trading mayonnaise for Greek yogurt. Or, add more fiber with veggies like carrots, radishes, or tomatoes.

Pair your tuna salad with some whole wheat crackers for a simple lunch to enjoy at home, work, or school.

4. Stuffed bell peppers

Stuffed bell peppers are often filled with meat or beans, mixed veggies, and whole grains like brown rice, couscous, or quinoa.

By choosing high protein and fiber-rich ingredients for your filling, you can easily make it a healthy, diabetes-friendly meal.

Lean sources of protein like ground beef or ground turkey are great choices, along with nutritious veggies like tomatoes, zucchini, garlic, and onions.

5. Chicken fajita bowl

A chicken fajita bowl can be a healthy, flavorful lunch for people with diabetes.

They’re easy to prepare in advance and typically feature several foods high in protein and fiber that help keep your blood sugar levels in check, including chicken, brown rice, and veggies.

Be sure to pack on the vegetables to maximize the potential health benefits and top it off with a bit of salsa, avocado, or cilantro.

6. Buddha bowl

Buddha bowls are popular meals consisting of small portions of several different foods, typically plant-based proteins, veggies, and whole grains.

Not only can you mix and match the ingredients to add more protein and fiber to your diet, but you can also make it ahead for a simple and convenient meal to enjoy during the workweek.

Edamame, sliced avocado, quinoa, broccoli, red cabbage, cucumber, sweet potato, tofu, and carrots can all be great additions to your Buddha bowl.

Share on PinterestLaura Adani/Stocksy United

7.

Brown rice

Brown rice is considered a whole grain, meaning that it contains all three parts of the wheat kernel.

Some studies show that eating more whole grains could be linked to improved blood sugar control (4).

Brown rice is also rich in fiber, which can slow the absorption of sugar into the bloodstream to prevent spikes and crashes in your blood sugar levels (2, 5).

Try pairing brown rice with stir-fried veggies and a lean protein source for a healthy and delicious lunch.

8. Quinoa

In addition to its high fiber content, quinoa is one of only a few available plant-based complete proteins. That means it contains all nine of the essential amino acids your body needs to obtain from food sources (6, 7).

It also has a low glycemic index, which is a measure of how much certain foods affect your blood sugar levels (8).

Quinoa salad can be a simple and nutritious lunch option for people with diabetes. It’s easy to customize using whichever ingredients you have on hand, such as chickpeas, feta, cucumber, tomato, beans, avocado, onion, or bell pepper.

9. Whole grain tortillas

Not only are whole grain tortillas versatile and delicious, but they can also be a great addition to your lunch if you have diabetes.

In fact, one large whole grain tortilla contains nearly 7 grams of fiber to help keep blood sugar levels steady (9).

For an easy lunch, add your favorite spread, like hummus or tzatziki, to a whole grain tortilla with some fresh veggies and your choice of protein.

10. Whole grain pasta

Whole grain pasta can be a healthy alternative to refined flour pasta, especially if you have diabetes.

Compared with regular pasta, whole grain pasta contains more than twice as much fiber per cooked cup (140 grams) (10, 11).

In one small study, whole grain pasta was also more effective at reducing hunger and promoting feelings of fullness than refined pasta (12).

For the best results, load up on the veggies and include a good source of protein with your pasta, such as chicken, salmon, ground beef, or legumes.

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11. Chicken

Chicken is jam-packed with protein, providing nearly 24 grams per 3-ounce (85-gram) serving (13).

One review of 13 studies reported that following a high protein diet could reduce insulin resistance in people with type 2 diabetes, which could potentially improve blood sugar control (14).

Chicken is also easy to add to a variety of recipes and can be grilled, baked, roasted, or stir-fried.

12. Tuna

Often found in convenient cans, packets, and pouches, tuna can be a healthy lunch option, high in protein and omega-3 fatty acids.

In one study, consuming a high protein, low glycemic index diet supplemented with omega-3 fatty acids improved blood sugar control and decreased belly fat in 30 people with type 2 diabetes (15).

You can easily add tuna to pasta, salad dishes, wraps, sandwiches, and casseroles for a healthy weekday lunch.

13. Turkey

Turkey boasts a good amount of protein in each serving, with almost 25 grams in just 3 ounces (85 grams) (16).

It’s also low in fat and calories, making it a great option for those who are looking to lose weight.

Sliced turkey is perfect for wraps, pitas, and sandwiches. You can also try adding ground turkey to pasta dishes, taco salads, rice bowls, or homemade burger patties.

14. Tofu

With 14 grams of protein in each 1/4-block (81-gram) serving, tofu is an excellent plant-based protein source for people with type 2 diabetes (17).

In fact, soy protein may benefit both blood sugar control and insulin sensitivity (18, 19).

Additionally, because it easily absorbs the flavor of the foods you pair it with, tofu is an incredibly versatile ingredient. Try adding it to veggie bowls, curries, soups, salads, or sandwiches for an easy make-ahead lunch.

15. Eggs

Although eggs are a beloved breakfast staple, they can also be a great addition to your midday meal.

Though research has turned up conflicting results, several studies have found that regularly eating eggs could improve blood sugar levels and insulin sensitivity for people with type 2 diabetes (20, 21).

Eggs are also versatile. For instance, hard-boiled eggs can bump up the protein content of salads and sandwiches, while scrambled eggs work well in wraps, veggie skillets, or rice dishes.

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16. Spinach

Rich in fiber, iron, vitamin A, and vitamin C, spinach is one of the most nutrient-dense foods on the planet (22).

It also contains beneficial compounds like thylakoids, which have been shown to enhance insulin sensitivity, improve blood sugar control, and support feelings of fullness in human and animal studies (23, 24, 25).

Plus, there are plenty of creative ways to enjoy spinach for lunch that go beyond salads. For example, try adding it to curries, soups, pasta dishes, or wraps. You can also sauté spinach and sprinkle it with some salt, pepper, and garlic for a simple side dish.

17. Apples

Apples are high in fiber and have a low glycemic index, making them a great dietary addition for people with diabetes (26, 27).

In fact, one small study found that eating an apple before a rice meal reduced the subsequent increase in blood sugar levels by 50%, compared with a control (28).

Apples can be enjoyed in place of dessert to help satisfy your sweet tooth. For example, try pairing them with a sprinkle of cinnamon or some nut butter. Alternatively, add sliced apples to chicken salads, grilled sandwiches, or even quesadillas for extra flavor.

18. Broccoli

Broccoli is highly nutritious, boasting nearly 3 grams of fiber in each cup (91 grams) (29).

It may also help stabilize blood sugar levels. For instance, one small study in 13 adults found that eating cooked broccoli alongside mashed potatoes reduced blood sugar and insulin levels more than eating mashed potatoes alone (30).

For a healthy lunch, try pairing roasted broccoli with brown rice, grilled chicken, and other veggies like zucchini, Brussels sprouts, or carrots.

19. Grapefruit

Grapefruit has a unique tart, tangy flavor, perfect for bringing a refreshing zing to your lunch.

It also has a low glycemic index and has been shown to support healthy blood sugar and insulin levels in some animal studies (31, 32).

Try making a tasty side salad for lunch by pairing fresh grapefruit with arugula, sliced avocado, cucumber, and a drizzle of olive oil.

Note that if you’re taking statins such as simvastatin (Zocor), lovastatin (Altoprev), or atorvastatin (Lipitor), it’s advised to avoid eating grapefruit or drinking grapefruit juice.

20. Cauliflower

Cauliflower is a nutritious vegetable packed with essential vitamins and minerals, including vitamin C, folate, and vitamin K (33).

It’s also low in carbs and can be easily added to recipes in place of high carb ingredients like rice, flour, or potatoes.

Additionally, cauliflower makes a great side dish and can be roasted, boiled, or steamed.

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21. Yogurt

Yogurt can be a healthy addition to any meal during the day, including lunch.

Probiotic yogurt, in particular, is a type of yogurt that contains beneficial bacteria. It’s been linked to improved blood sugar control in people with type 2 diabetes (34, 35).

Opt for plain, unsweetened yogurt and top with nuts, seeds, and a bit of fresh fruit as a healthy dessert to help round out your meal.

22. Dark chocolate

Dark chocolate is loaded with anti-inflammatory antioxidants, which have been tied to a long list of potential health benefits (36).

Interestingly, research also suggests that certain compounds found in dark chocolate could help slow the progression of type 2 diabetes, prevent insulin resistance, and protect heart health (37).

Ideally, choose a variety of dark chocolate that contains at least 70% cocoa and stick to no more than 1 ounce (28 grams) per day.

23. Cheese

With around 6 grams of protein per ounce (28 grams), cheese can boost the nutritional value of your lunch (38).

It’s also low in carbohydrates and has a low glycemic index, meaning that it has little to no effect on your blood sugar levels.

Be sure to select a type of cheese that is low in sodium, then add it to soups, salads, sandwiches, casseroles, or pasta.

There are many healthy lunch options that are good for people with diabetes.

These meals are rich in protein and fiber from nutrient-dense ingredients that help you meet your dietary needs.

If you’re feeling creative, you can mix and match some of the ingredients on this list to create your own custom meals.

23 Healthy Lunch Ideas for Diabetics

Figuring out what to eat for lunch every day can be challenging, especially for people with diabetes.

Fortunately, there are plenty of delicious, healthy, and easy-to-prepare options that can help round out your diet and keep blood sugar levels steady.

Here are 23 healthy and delicious lunch ideas for people with diabetes.

1. Burrito bowl

Burrito bowls are delicious and easy to tailor to your taste buds by adding your favorite ingredients.

To keep the carb content low, try using mixed greens as your base instead of rice, and top with beans, salsa, and grilled veggies.

You can also throw in some chicken, ground beef, or tofu to boost the protein content, which may support better blood sugar control (1).

2. Turkey veggie wrap

Wraps are convenient, customizable, and portable, making them a great choice for lunch.

Turkey veggie wraps, in particular, are high in protein and feature a variety of fiber-rich vegetables, which can slow the absorption of carbohydrates to stabilize blood sugar levels (1, 2).

Be sure to opt for whole wheat or low carb wraps and fill up on nutrient-dense ingredients, such as hummus, tomatoes, lettuce, and bell peppers.

3. Tuna salad

Tuna salad is a healthy, high protein meal typically made with ingredients like tuna, celery, onions, and mayonnaise (3).

You can make it at home and boost the protein content by trading mayonnaise for Greek yogurt. Or, add more fiber with veggies like carrots, radishes, or tomatoes.

Pair your tuna salad with some whole wheat crackers for a simple lunch to enjoy at home, work, or school.

4. Stuffed bell peppers

Stuffed bell peppers are often filled with meat or beans, mixed veggies, and whole grains like brown rice, couscous, or quinoa.

By choosing high protein and fiber-rich ingredients for your filling, you can easily make it a healthy, diabetes-friendly meal.

Lean sources of protein like ground beef or ground turkey are great choices, along with nutritious veggies like tomatoes, zucchini, garlic, and onions.

5. Chicken fajita bowl

A chicken fajita bowl can be a healthy, flavorful lunch for people with diabetes.

They’re easy to prepare in advance and typically feature several foods high in protein and fiber that help keep your blood sugar levels in check, including chicken, brown rice, and veggies.

Be sure to pack on the vegetables to maximize the potential health benefits and top it off with a bit of salsa, avocado, or cilantro.

6. Buddha bowl

Buddha bowls are popular meals consisting of small portions of several different foods, typically plant-based proteins, veggies, and whole grains.

Not only can you mix and match the ingredients to add more protein and fiber to your diet, but you can also make it ahead for a simple and convenient meal to enjoy during the workweek.

Edamame, sliced avocado, quinoa, broccoli, red cabbage, cucumber, sweet potato, tofu, and carrots can all be great additions to your Buddha bowl.

Share on PinterestLaura Adani/Stocksy United

7. Brown rice

Brown rice is considered a whole grain, meaning that it contains all three parts of the wheat kernel.

Some studies show that eating more whole grains could be linked to improved blood sugar control (4).

Brown rice is also rich in fiber, which can slow the absorption of sugar into the bloodstream to prevent spikes and crashes in your blood sugar levels (2, 5).

Try pairing brown rice with stir-fried veggies and a lean protein source for a healthy and delicious lunch.

8. Quinoa

In addition to its high fiber content, quinoa is one of only a few available plant-based complete proteins. That means it contains all nine of the essential amino acids your body needs to obtain from food sources (6, 7).

It also has a low glycemic index, which is a measure of how much certain foods affect your blood sugar levels (8).

Quinoa salad can be a simple and nutritious lunch option for people with diabetes. It’s easy to customize using whichever ingredients you have on hand, such as chickpeas, feta, cucumber, tomato, beans, avocado, onion, or bell pepper.

9. Whole grain tortillas

Not only are whole grain tortillas versatile and delicious, but they can also be a great addition to your lunch if you have diabetes.

In fact, one large whole grain tortilla contains nearly 7 grams of fiber to help keep blood sugar levels steady (9).

For an easy lunch, add your favorite spread, like hummus or tzatziki, to a whole grain tortilla with some fresh veggies and your choice of protein.

10. Whole grain pasta

Whole grain pasta can be a healthy alternative to refined flour pasta, especially if you have diabetes.

Compared with regular pasta, whole grain pasta contains more than twice as much fiber per cooked cup (140 grams) (10, 11).

In one small study, whole grain pasta was also more effective at reducing hunger and promoting feelings of fullness than refined pasta (12).

For the best results, load up on the veggies and include a good source of protein with your pasta, such as chicken, salmon, ground beef, or legumes.

Share on PinterestPeter Karasev/Offset Images

11. Chicken

Chicken is jam-packed with protein, providing nearly 24 grams per 3-ounce (85-gram) serving (13).

One review of 13 studies reported that following a high protein diet could reduce insulin resistance in people with type 2 diabetes, which could potentially improve blood sugar control (14).

Chicken is also easy to add to a variety of recipes and can be grilled, baked, roasted, or stir-fried.

12. Tuna

Often found in convenient cans, packets, and pouches, tuna can be a healthy lunch option, high in protein and omega-3 fatty acids.

In one study, consuming a high protein, low glycemic index diet supplemented with omega-3 fatty acids improved blood sugar control and decreased belly fat in 30 people with type 2 diabetes (15).

You can easily add tuna to pasta, salad dishes, wraps, sandwiches, and casseroles for a healthy weekday lunch.

13. Turkey

Turkey boasts a good amount of protein in each serving, with almost 25 grams in just 3 ounces (85 grams) (16).

It’s also low in fat and calories, making it a great option for those who are looking to lose weight.

Sliced turkey is perfect for wraps, pitas, and sandwiches. You can also try adding ground turkey to pasta dishes, taco salads, rice bowls, or homemade burger patties.

14. Tofu

With 14 grams of protein in each 1/4-block (81-gram) serving, tofu is an excellent plant-based protein source for people with type 2 diabetes (17).

In fact, soy protein may benefit both blood sugar control and insulin sensitivity (18, 19).

Additionally, because it easily absorbs the flavor of the foods you pair it with, tofu is an incredibly versatile ingredient. Try adding it to veggie bowls, curries, soups, salads, or sandwiches for an easy make-ahead lunch.

15. Eggs

Although eggs are a beloved breakfast staple, they can also be a great addition to your midday meal.

Though research has turned up conflicting results, several studies have found that regularly eating eggs could improve blood sugar levels and insulin sensitivity for people with type 2 diabetes (20, 21).

Eggs are also versatile. For instance, hard-boiled eggs can bump up the protein content of salads and sandwiches, while scrambled eggs work well in wraps, veggie skillets, or rice dishes.

Share on PinterestWestend61/Getty Images

16. Spinach

Rich in fiber, iron, vitamin A, and vitamin C, spinach is one of the most nutrient-dense foods on the planet (22).

It also contains beneficial compounds like thylakoids, which have been shown to enhance insulin sensitivity, improve blood sugar control, and support feelings of fullness in human and animal studies (23, 24, 25).

Plus, there are plenty of creative ways to enjoy spinach for lunch that go beyond salads. For example, try adding it to curries, soups, pasta dishes, or wraps. You can also sauté spinach and sprinkle it with some salt, pepper, and garlic for a simple side dish.

17. Apples

Apples are high in fiber and have a low glycemic index, making them a great dietary addition for people with diabetes (26, 27).

In fact, one small study found that eating an apple before a rice meal reduced the subsequent increase in blood sugar levels by 50%, compared with a control (28).

Apples can be enjoyed in place of dessert to help satisfy your sweet tooth. For example, try pairing them with a sprinkle of cinnamon or some nut butter. Alternatively, add sliced apples to chicken salads, grilled sandwiches, or even quesadillas for extra flavor.

18. Broccoli

Broccoli is highly nutritious, boasting nearly 3 grams of fiber in each cup (91 grams) (29).

It may also help stabilize blood sugar levels. For instance, one small study in 13 adults found that eating cooked broccoli alongside mashed potatoes reduced blood sugar and insulin levels more than eating mashed potatoes alone (30).

For a healthy lunch, try pairing roasted broccoli with brown rice, grilled chicken, and other veggies like zucchini, Brussels sprouts, or carrots.

19. Grapefruit

Grapefruit has a unique tart, tangy flavor, perfect for bringing a refreshing zing to your lunch.

It also has a low glycemic index and has been shown to support healthy blood sugar and insulin levels in some animal studies (31, 32).

Try making a tasty side salad for lunch by pairing fresh grapefruit with arugula, sliced avocado, cucumber, and a drizzle of olive oil.

Note that if you’re taking statins such as simvastatin (Zocor), lovastatin (Altoprev), or atorvastatin (Lipitor), it’s advised to avoid eating grapefruit or drinking grapefruit juice.

20. Cauliflower

Cauliflower is a nutritious vegetable packed with essential vitamins and minerals, including vitamin C, folate, and vitamin K (33).

It’s also low in carbs and can be easily added to recipes in place of high carb ingredients like rice, flour, or potatoes.

Additionally, cauliflower makes a great side dish and can be roasted, boiled, or steamed.

Share on PinterestJohnny Autry/Offset Images

21. Yogurt

Yogurt can be a healthy addition to any meal during the day, including lunch.

Probiotic yogurt, in particular, is a type of yogurt that contains beneficial bacteria. It’s been linked to improved blood sugar control in people with type 2 diabetes (34, 35).

Opt for plain, unsweetened yogurt and top with nuts, seeds, and a bit of fresh fruit as a healthy dessert to help round out your meal.

22. Dark chocolate

Dark chocolate is loaded with anti-inflammatory antioxidants, which have been tied to a long list of potential health benefits (36).

Interestingly, research also suggests that certain compounds found in dark chocolate could help slow the progression of type 2 diabetes, prevent insulin resistance, and protect heart health (37).

Ideally, choose a variety of dark chocolate that contains at least 70% cocoa and stick to no more than 1 ounce (28 grams) per day.

23. Cheese

With around 6 grams of protein per ounce (28 grams), cheese can boost the nutritional value of your lunch (38).

It’s also low in carbohydrates and has a low glycemic index, meaning that it has little to no effect on your blood sugar levels.

Be sure to select a type of cheese that is low in sodium, then add it to soups, salads, sandwiches, casseroles, or pasta.

There are many healthy lunch options that are good for people with diabetes.

These meals are rich in protein and fiber from nutrient-dense ingredients that help you meet your dietary needs.

If you’re feeling creative, you can mix and match some of the ingredients on this list to create your own custom meals.

7 diet rice dishes / Recipes for every day and expert advice – an article from the “Food and weight” section on Food.ru

Types of rice

There are thousands of types of rice that differ in thickness, size, shape, stickiness, color , taste and aroma. Producers classify rice according to the form and processing method of the cereal.

“There are long-grain, medium-grain and short-grain rice. Long grains have a thin core. It is oval in shape, about four times the length of the width of the grain. These species include jasmine, basmati. Rice dishes are crumbly and airy. Medium grains have a shorter and wider core. During cooking, such rice, for example, arborio, acquires a delicate and semi-sticky texture. Short grains are small rice, it is the most sticky. For example, rice for sushi, the Chinese like to cook it,” says food technologist Oleg Proshin.

Rice is sold whole or processed. One type of unprocessed rice is brown. In such a cereal, components important for health remain – bran, germ. The ingredients are rich in fiber and antioxidants, trace elements and minerals.

“Because the bran and nutrient-rich germ remain intact, these varieties typically take longer to cook and have a nuttier texture than refined white rice. Unprocessed rice can be not only brown, but also brown, red, black, purple. Another plus is the absence of gluten. Therefore, it is suitable for those who have celiac disease or who have deliberately refused gluten-containing products, ”the technologist continues.

Interesting fact

Processed rice labels indicate that the rice is fortified. The refining process removes the bran and germ from the product, leaving only the starchy white layer—hence the name “white.” Such rice loses most of the vitamins. After processing, producers chemically return the lost substances back to the grain. Hence the name “enriched”.

Rice diet

The world learned that rice can help you lose weight at 1939 year. The diet was developed by Walter Kepmner, M.D. With the help of rice, he treated patients with high blood pressure and kidney diseases.

In 2006, a book about this diet, The Rice Diet Solution, was published in America. She was a great success. Today, such a nutrition system is used in American clinics to treat people with hypertension and obesity.

“Rice is low in sodium and high in complex carbohydrates. They need more time to digest, so a person stays full for a long time. The low amount of sodium in cereal prevents the body from storing excess water and reduces pressure on the kidneys. According to the diet, at the first stage, a person should consume 800 calories per day, then increase the diet to 1200 calories. You can eat rice with fish, vegetables and low-fat dairy products, legumes, lean meats. You can eat not only brown rice, but also white,” says nutritionist Anastasia Magbut.

According to the expert, this diet will help reduce body fat, lower cholesterol, normalize blood pressure and heart function.

Side effects of the rice diet

Any diet that is not developed and recommended by the attending physician is harmful to health.

Rice diet is a mono-diet, doctors do not recommend sticking to it for more than a week. Such a diet can cause nutritional deficiencies.

“A person should consume a balanced amount of proteins, fats and carbohydrates per day. Mono-diets violate this principle, there is a bias that can harm. For example, a person may not be getting enough protein. This diet reduces muscle mass. And we must protect it. Rice increases the amount of glucose in the blood, which is also not good, especially for those who suffer from type 2 diabetes, ”continues the nutritionist.

So what to do? Should you include rice in your diet if you are on a diet? Yes, say the experts. The main thing is not to go to extremes.

Diet rice dishes

1. Sushi

“Treat them to your loved one if you have a romantic night ahead. Rice is known to increase testosterone levels in men. And the abundance of fiber improves blood circulation in the genitals. Fish and seafood enhance this effect,” advises Anastasia Magbut.

2. Rice with vegetables

“Good option for lunch. If you want to balance the dish in terms of proteins, eat it with a piece of baked or steamed meat, ”explains the nutritionist.

3. Rice with cabbage

“The plus of this dish is the combination of rice and broccoli. Cabbage is a vegetable of youth, it saturates the dish with essential substances. Especially vitamins C and K,” explains Magbut.

4. Diet rice soup

“Many people are afraid that there are potatoes in the soup. He and rice fill the soup with harmful starch. But these fears are unfounded. In rice and potatoes, natural starch, it benefits, helps metabolism. If you want it to be less, throw the potatoes into hot water, ”advises the nutritionist.

5. Rice pudding

“The dessert is suitable for both children and adults. It can be done, for example, for breakfast. To reduce the calorie content of the pudding, cook it with vegetable milk and without sugar. Usually a banana is enough to make the dessert sweet. If not, use natural sweeteners like honey, stevia,” recommends Magbut.

6. Diet rice porridge

“The secret of any diet porridge is water instead of milk, no butter, fruit or honey instead of sugar. And PP-porridge should be liquid. Such a dish, like rice water, is more beneficial for the stomach. It’s better to take brown rice for porridge,” says Anastasia Magbut.

7. Stuffed cabbage with rice and meat

“A good dish for dinner. It saturates, while not leaving heaviness in the stomach. It is well absorbed, before going to bed a person does not want to chew something, ”the nutritionist notes.

Make cabbage rolls with this step-by-step recipe, it’s easy.

What can be done?

Store rice properly. Choose grains in small transparent packages. Store in glass or tin jars in a dry, dark and cool place. The maximum term is 18 months.