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Meal planning with type 1 diabetes

Planning ahead can help you to make healthier choices for your meals and snacks.

Try these meal planning tips:

  • Make a list of meals for the week.
    • Make sure to include all the different food groups.
    • Have fruit for dessert instead of something with added sugars.
  • Make a grocery list based on these meals and what you already have.
  • Do not go grocery shopping on an empty stomach.
  • Shop the outside of the store and limit what you buy in the aisles.
    • Look for canned vegetables with “no added salt.”
    • Look for canned fruit with “no sugar added” or “in their own juice.”
    • Do not buy chips, sweets, and sweetened drinks.
  • When you get home, clean and cut up fruits and vegetables for easy snacks.
  • Store healthy snacks at eye level in the pantry and fridge.

Healthy meal time

Here are some tips for healthy and successful mealtime.

  • Eat dinner together as a family at the dinner table.
  • Turn off distractions, such as TV, cell phone, and tablet.
  • Use 10-inch plates instead of 12-inch ones to help with portion control.
  • Do not eat second helpings.
  • Take a sip of your drink between every few bites to slow down your eating.
  • Limit meals to 30 minutes.

Sample meal plan

A healthy meal plan for a 10-year-old child with type 1 diabetes has 55 to 60 grams of carbohydrate for meals (breakfast, lunch, dinner).

Children 7 years or older should eat 15 grams carbohydrate for afternoon and bedtime snacks.

Children 1 to 6 years old should eat 10 grams of carbohydrate for morning, afternoon, and bedtime snacks.

Use this example meal plan

Breakfast
  • Egg sandwich (whole wheat English muffin and 1 egg)
  • 1/2 banana
  • 1 cup low fat milk
Lunch
  • Turkey sandwich (2 slices whole wheat bread, 3 ounces of turkey, 1 tablespoon mustard)
  • 1 cup baby carrots with 1 tablespoon ranch
  • 10 small grapes
  • 1 cup low fat milk
Afternoon snack
  • 6 whole wheat crackers
  • 1 ounce string cheese
Dinner
  • 3 ounces chicken breast
  • 1 cup whole wheat pasta
  • 1/2 cup green beans
  • 1 cup low fat milk
Bedtime snack

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Roasted Cauliflower “Rice”

Cauliflower rice is a great low-calorie dish to have in your arsenal especially if you are eating low-carb. Super low in carbs, yet such a satisfying dish you will forget it’s made from a vegetable and not a grain. There are two reasons I opted for roasted riced cauliflower in place of sauteed: 1) more flavor and 2) better texture.

Zucchini-Tomato Saute

Sooo easy to make and double or triple if needed. Serve as the main meal with a salad and crusty bread, or as a side dish.

Meyer Lemon Avocado Toast

I like to use this recipe when I have a ripe avocado that I don’t want to waste. It is absolutely delicious and a wonderful source of fiber and fatty acids. Feel free to get creative with the ingredients! Substitute cilantro with mint or parsley, or chia seeds with sesame or poppy seeds.

Sugar Free Blueberry Coffee Cake

A fabulous blueberry coffee cake with a crumb topping. This recipe is one from a local B&B that I replaced all the sugar with substitutes because I have diabetes. I have received all praise and ‘I can’t believe it is sugar free. ‘ The sugar can be put back in if you want. Either way it is wonderful.

Sugar-Free Frosting

Versatile cream cheese frosting flavored with sugar-free instant pudding. It will frost one 9×13 or one 2 layer cake. Use any flavor of pudding mix.

Microwave Corn on the Cob

This is a no-nonsense recipe for corn on the cob. Perfect for when you run out of stove or grill space. I freeze the corn on the cob in plastic bags, and remove a single ear of frozen corn in the cold winter months to have the sweet taste of summer corn throughout the year!

Black Beans and Rice

The perfect meal! Preparation Time: 20 minutes. This recipe is from The WEBB Cooks, articles and recipes by Robyn Webb, courtesy of the American Diabetes Association.

Inspiration and Ideas

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Yakisoba Chicken

“This is the first yakisoba recipe I have ever tried to make, and it turned out exceptionally well!” – Maggie

Read More


Puerto Rican Tostones (Fried Plantains)

Puerto Rican Tostones (Fried Plantains)

Crispy fried plantains. A plantain is a very firm banana. Serve as side dish with your meal or as appetizers.

More Diabetic Recipes

Frozen Vegetable Stir-Fry

Soy sauce and peanut butter add a nice Thai-style flavor to this stir-fry. Using frozen vegetables makes it a very quick and tasty vegetable side dish.

Easy Roasted Peppers

This is a really basic way to roast peppers for use in any recipe. Choose any color peppers you like, or use a variety of colors for a beautiful presentation. After they are roasted you can add an oil and balsamic dressing, or fry in olive oil and garlic to serve with crusty bread.

Roasted Delicata

This yummy side goes great with any dish. Serve delicata halves with any main dish. Yummy!

Savory Roasted Root Vegetables

Beets were my sworn enemy until I tried them like this, it’s a great way to use root vegetables. I think the beets add a beautiful red color to the dish, but if it bothers you to serve pinkish vegetables, substitute parsnips, rutabaga, or any similar vegetable; be creative!

Okra with Tomatoes

This is a yummy side dish with rice. Using two types of tomato gives the dish texture and is a tasty explosion of flavors with lots of garlic and crushed red pepper.

Slow Cooker Cider Applesauce (No Sugar Added)

This spicy applesauce requires no added sugar because the apples and spices are sweet enough on their own. The smell of the apples cooking with the spices makes the entire house smell like apple cider!

Grilled Butternut Squash

Delicious! Grilling it in slices creates a crispy shell and seals in all the flavor. You don’t even need butter or salt and pepper–great on its own.

Microwave Corn-on-the-Cob in the Husk

This is one of my favorite ways to fix corn on the cob, even when I have several to fix. Without the water from boiling, the corn stays nice and sweet. Hope this helps just one young cook.

Easy Lima Beans

Baby lima beans are steamed in chicken broth. This is a very tasty lima bean recipe that is also low in fat.

Grilled Corn Salad

A yummy and easy side for hot summer days! Goes great with your grilled dishes or just to munch on. This recipe will last several days when covered in an airtight container and refrigerated.

Tomato Concasse

The technique is relatively quick and easy; it will allow you enjoy those gorgeous summer tomatoes sans skin and seeds.

Dairy-Free Creamy Broccoli Soup

The satiny texture of this soup will make you think it’s cream-based, but it’s absolutely dairy-free and delicious! It’s a perfect dish to use up leftover broccoli stalks that don’t fit into other meals. It freezes well and makes a great winter warm-up snack or lunch! Can be served immediately, seasoned with black pepper, curry powder, or even grated cheese (for people who don’t mind dairy) or can be frozen in individual portions and microwaved later.

Chickpea Curry

We usually recommend preparing the beans at home, but using canned chickpeas allows for a fast, convenient dish.

Homemade Sauerkraut

This is a comfort food that reminds me of visiting my grandparents. They always had kielbasa and sauerkraut among the holiday feasts. Kielbasa tastes best when it is sliced thickly and placed on the bottom of the pot before you begin cooking.

Rosemary Roasted Butternut Squash

Butternut squash is a staple in my house during the fall months. In this dish, the squash is roasted with fresh rosemary, garlic, and olive oil. Makes an outstanding side dish with pork, fish, and chicken.

Spicy Baked Sweet Potato Fries

These are so tasty your family won’t believe they are eating healthy! Nothing this good for you should taste so good…or be this easy to cook. These are delicious plain, but may be dipped in honey mustard sauce, ketchup, or even guacamole.

No Cook Applesauce

Yummy applesauce for the whole family. This serving size is for a crowd so you might want to make it smaller. Everyone will love it.

Baked Potato

A step-by-step recipe for making a baked potato. Serve with your choice of toppings. Try sour cream and chives, cheese, and olives.

Bone Broth

After bout upon bout of sickness with the start of the school year, a friend showed me her bone broth recipe. This is a great way to use up old chicken, pork, or beef bones (or just go buy some fresh!) that adds tons of amazing nutrients and amino acids to your diet! 10 minutes of prep, a day of your house smelling like a roast, and you have a fantastic, versatile base for soups, stews, and so much more!

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Type 1 Diabetes Diet Plan, Foods to Eat and Avoid, plus Guidelines

1. HOMA Calculator. University of Oxford.

2. Glycemic Load Index. lowglycemicload. com
<http://www.lowglycemicload.com/glycemic_table.html>

3. Ericson U., et al. “Food sources of fat may clarify the inconsistent role of dietary fat intake for incidence of type 2 diabetes.” Am J Clin Nutr. 2015 Apr 1.

4. Trapp, C,. et al. “Preparing to prescribe plant-based diets for diabetes prevention and treatment.” Diabetes Spectrum February 2012 vol. 25 no. 1 38-44.

5. Chungchunlam SM., et al. “Dietary whey protein influences plasma satiety-related hormones and plasma amino acids in normal-weight adult women.” Eur J Clin Nutr. 2015 Feb;69(2):179-86.

6. Alison B. Everet, et al. “Nutrition Therapy Recommendations for the Management of Adults with Diabetes. Diabetes Care Journal. January 2014 vol. 37 no. Supplement 1 S120-S143

7. Lasa A., et al. “Comparative effect of two Mediterranean diets versus a low-fat diet on glycaemic control in individuals with type 2 diabetes.” Eur J Clin Nutr. 2014 Jul;68(7):767-72.

8. Klonoff DC. “The beneficial effects of a Paleolithic diet on type 2 diabetes and other risk factors for cardiovascular disease.”
J Diabetes Sci Technol. 2009 Nov 1;3(6):1229-32.

9. Jönsson T., et al. “Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study.” Cardiovasc Diabetol. 2009 Jul 16;8:35.

10. Kodama S. et al. “Influence of fat and carbohydrate proportions on the metabolic profile in patients with type 2 diabetes: a meta-analysis.” Diabetes Care. 2009 May;32(5):959-65.

11. Oberg EB, Bradley RD, Allen J, McCrory MA. “CAM: naturopathic dietary interventions for patients with type 2 diabetes.”
Complement Ther Clin Pract. 2011 Aug;17(3):157-61.

12. Yokoyama, Y. et al. “Vegetarian diets and glycemic control in diabetes: a systematic review and meta-analysis.” Cardiovascular Diagnosis & Therapy. 2014 Vol. 4. No. 5.

13. Cleveland Clinic. Fish Faceoff: Wild Salmon vs. Farmed Salmon.

14. Allen RW. et a., “Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis.” Ann Fam Med. 2013 Sep-Oct;11(5):452-9.

15. Diabetes Research and Action Education Foundation. Cinnamon and Diabetes.

16. Kelemen LE., et al. “Associations of dietary protein with disease and mortality in a prospective study of postmenopausal women.” Am J Epidemiol. 2005 Feb 1;161(3):239-49.

17. Type 2 diabetes mellitus and diet (Beyond the Basics). UpToDate. Apr 13, 2015
<http://www.uptodate.com/contents/type-2-diabetes-mellitus-and-diet-beyond-the-basics>

10 Easy Diabetic Dinner Recipes

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Continuously coming up with ideas to make dinner simple and delicious every night can be challenging — especially if you’re trying to stick to eating meals that fit your dietary needs.

For the millions of Americans living with diabetes, for example, this means making dishes that prevent harmful blood sugar spikes. Some people try to stick to dining Mediterranean style or go full on plant-based and find success. Others try the “low carb” approach, since reducing carbs has been proven to reduce blood sugar levels. (Although how “low” a person ought to go depends on the individual and should be determined by their physician.) There are so many approaches to living healthily with diabetes because everyone is unique.

And in reality, there’s no one “magic” diabetic eating pattern, according to the American Diabetes Association ADA. Every body responds differently to different types of foods, so it’s best to work closely with your doctor and/or a registered dietician to figure out what’s best for you. But generally speaking, the ADA claims that meals that are …

  • Centered on whole, minimally processed foods
  • Lighter on the starchy vegetables (like corn, beets, and green peas)
  • Low in added sugar and refined grains
  • Low in saturated fat (from sources like butter and fatty beef), but high in unsaturated fat (from foods like olive oil and fish)

. .. can be helpful in managing glucose levels. So, regardless of what eating pattern you lean toward, we’ve gathered a bunch of tasty diabetes-friendly dinner recipes to add to your evening meal plan list. Scroll through and pick the ones that fit your needs and tastes. We promise you won’t be wasting time at night wondering “What’s for dinner?” — at least not for a while.

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1

Soba Salad with Chicken

Soba is a Japanese noodle that’s made mostly of buckwheat: a popular grain-alternative that is gluten-free. Buckwheat also contains manganese, which assists metabolism and immune system function. Some studies even suggest that this pseudo-grain can help regular blood sugar. This is all to say that soba noddles can be a great option for many diabetic foodies. And this dish is quick, tasty, and high in protein thanks to the chicken and edamame. If you’d like, you can modify the carrot-ginger dressing by adding less sugar.

Get the recipe for Soba Salad with Chicken from Delish »

2

Butterflied Turkey with Herb Gravy

You’ll want to bookmark this one for your next holiday dinner. This lean bird is so juicy it doesn’t even need gravy. But if you’re feeling a little saucy, the sage, parsley dressing will make your mouth water. While the turkey is in the oven, you can even prepare some of your favorite veggies and sides like quinoa, sweet potatoes, or squash. Now you’re really feasting!

Get the recipe for Butterflied Turkey with Herb Gravy from Prevention »

3

Keto Taco Skillet Recipe

Enjoy your tacos with or without the tortilla with this easy one-skillet dish. This recipe calls for lean-beef, which tends to have less saturated fat, but doesn’t mean the dish lacks flavor. The bell peppers add sweetness while the jalapeños get things a little hot. If you want something savory in the morning, you may want to bookmark this for brunch. By the way, this tastes amazing with eggs.

Get the Keto Taco Skillet Recipe from Hangry Woman »

4

White Bean Salad with Spicy Roasted Tomatoes and Broccoli

For a smaller dish, this zesty, vegan white bean salad may be the lighter fare you’re looking for. Beans and tomatoes are two “superfoods” that the ADA says are rich in vitamins, minerals, antioxidants and fiber that are good for overall health. White beans are high in protein and contain magnesium, which helps with insulin metabolism. Tomatoes are packed with antioxidants like vitamin C and E, two nutrients that protect our cells from damaging free radicals. So toss these ingredients up with some spinach and spicy broccoli, then drizzle with a dijon dressing and you have yourself one nourishing salad with little bit of a kick.

Get the recipe for White Bean Salad with Spicy Roasted Tomatoes and Broccoli from Delish »

5

Garlic Butter Mushrooms

Mushrooms are great if you want something meaty without the meat. They also contain various B vitamins (like riboflavin, niacin, and pantothenic acid), which help your body turn the fats, carbs, and proteins you eat into energy. Simmer them up with butter, spinach, sun-dried tomatoes, and garlic, for something yummy. You can eat this by itself, over your favorite protein, over pasta, or veggie noodles. If you don’t want so much dairy, you can swap in vegan butter and plain almond milk instead of regular butter and evaporated milk.

Get the recipe for Garlic Butter Mushrooms from Hangry Woman »

6

Low-Carb General Tso’s Chicken

If you got 10 minutes you can make your own homemade, heart-healthy version of General Tso’s Chicken faster than Grubhub could arrive at your door. It’s so simple: All you need to do is mix the sauce, cook up the chicken in spices, top with green onion, and voilà! You can then sautée some of your favorite vegetables (like broccoli or string beans) to add some nutrient-dense foods to your plate.

Get the recipe for Low-Carb General Tso’s Chicken from Diabetic Foodie »

7

Easy Massaged Kale Salad with Goat Cheese and Pomegranates

If you aren’t massaging your kale before you mix it into your salads you’re missing out on a whole world of tenderness and flavor. This recipe will teach you how to give the leaves a good rubdown in a tasty no-sugar dijon dressing. The pomegranate seeds and walnut chunks add some natural sweetness and crunch, while the goat cheese adds a delightfully creamy texture.

Get the recipe for Easy Massaged Kale Salad from Hangry Woman »

8

Keto Shrimp Stir Fry

Stir fries are perfect for those weeknights when you just don’t have the energy to cook up something that needs a lot of prep. This one is centered on shrimp, which is considered to be a “lean protein” since it is so low in fat (4 ounces has 2 grams of fat). The bright carrots, peppers, and snow peas provide amazing color and a subtle sweetness, while the rice vinegar add a pleasant sour flare. It’s so easy, you can have dinner made in 25 minutes.

Get the recipe for Keto Shrimp Stir Fry from Diabetes Strong »

9

Honey Gochujang Pressure Cooker Chicken

If you haven’t tried cooking whole chicken in a pressure cooker before, do it. You will love how tender and flavorful the meat is when you sink your teeth into it. This recipe will teach you how to prepare a chicken dinner with a pressure cooker as well as the sweet-meets-tangy Gochujang glaze. Serve with your favorite sides and bon apétit!

Get the recipe for Honey Gochujang Pressure Cooker Chicken from Hangry Woman »

10

Low-Carb Beef Stew

On those chilly wintery nights, nothing is better than cozying up with a warm bowl of hearty stew. The key to this low-carb recipe is swapping out the starchier potatoes for turnips (a root veggie). As the beef, vegetables, and spices stew together, the broth becomes infused with a rich umami flavor. Brewing up this magic takes some time however: about 10 minutes of prep and an hour and 15 for cooking. Just keep in mind that this is no quick dish, but when you can swing it, it’s so worth it.

Get the recipe for Low-Carb Beef Stew from Diabetic Foodie »

Adele Jackson-Gibson
Senior Editor
Adele Jackson-Gibson is a certified fitness coach, model, and writer based in Brooklyn.

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Cooking for a diabetic? Here’s how to shop and make meals

By
HR NewsWire

/

Published

Nov 14, 2019

This content is provided to Johns Hopkins employees through a partnership with EHP.

Having diabetes doesn’t mean you have to shop in a special aisle or look for special foods. But you will need to make healthy food choices. Comparing items and reading food labels are key. This can help you find the healthiest foods for you and your family.

Comparing items

When you shop, compare items to find the best ones for your needs. Keep these facts in mind:

  • “No sugar added” does not mean a product is sugar-free.
  • “Sugar-free” means less than 1/2 gram of sugar per serving.
  • “Fat-free” means less than 1/2 gram of fat per serving. This does not necessarily mean the product is low in calories.
  • “Low fat” means 3 grams of fat or less per serving.
  • “Reduced fat” or “less fat” means 25% less fat than the regular version. Some of this fat may be saturated or trans fat. And the calories per serving may be similar to the regular version.

Make small changes

Don’t try to change all your eating habits at once. Here are some ideas to start with:

  • Try fat-free or low-fat cheese, milk, and yogurt. Also try leaner cuts of meat. This will help you cut down on saturated fat.
  • Try whole-grain breads, brown rice, and whole-wheat pasta.
  • Load up on fresh or frozen vegetables. If you buy canned, choose low-sodium varieties.
  • Stay away from processed foods as much as possible. They tend to be low in fiber and high in trans fats and salt.
  • Try tofu, soy milk, or meat substitutes. They can help you cut out cholesterol and saturated fat from your diet.

Learn to read food labels

To find healthy foods that help you control blood sugar, learn how to read food labels. On packaged foods, the nutrition facts label will tell you how many servings are in the package, as well as the amount of carbohydrate, sugar, fat, and fiber in each serving. Then you can decide whether the food fits into your meal plan.

Use the food label

So, once you have the food label, what do you do with it? The food label helps in many ways. Use it to:

  • Compare items. Decide which is the best for your health needs.
  • Track the number of carbohydrates in your portions.
  • Figure out how many servings of a food you can have and still stay within the number of carbohydrates for a given meal.

Plan meals

For good blood sugar control, plan what and when you’ll eat. Start by making a meal plan that includes all the food groups. Then time your meals and exercise to help keep your blood sugar level steady. You may need to adjust your plan for special situations. Three of the best ways to manage your blood sugar are to:

  • Eat meals and snacks at the same time every day.
  • Eat about the same amount of food.
  • Exercise each day.

Eat from all the food groups

The basis of a healthy meal plan is eating many different types of foods. Look for lean meats, fresh fruits and vegetables, whole grains, and low-fat or nonfat dairy products. Eating a wide variety of healthy foods offers the nutrients your body needs. It can also keep you from getting bored with your meal plan.

Reduce liquid sugars

Extra calories from sodas, sports drinks, and fruit drinks make it hard to keep blood sugar in range. Cut as many liquid sugars from your meal plan as you can, including most fruit juices, which are often high in natural or added sugar. Instead, drink plenty of water along with sugar-free beverages.

Eat less fat

If you need to lose some weight, try to reduce the amount of fat in your diet. This also can help lower your cholesterol level and keep blood vessels healthier. Cut fat by using only small amounts of liquid oil for cooking. Read food labels carefully to make sure you stay away from foods with unhealthy trans fats.

Time your meals

When it comes to blood sugar control, when you eat is as important as what you eat. You may need to eat several small meals, spaced evenly during the day, to stay in your target range. So don’t skip breakfast or wait until late in the day to get most of your calories. Doing so can make your blood sugar rise too high or fall too low.

Cook wisely

Broil, steam, bake, or grill meats and vegetables. Don’t fry them.

Flavor foods with vegetable purée, lemon or lime juice, or herb seasonings. Don’t use cream-based sauces or sugary glazes.

Remove skin from chicken and turkey before serving.

Look in cookbooks for easy low-fat, low-sugar recipes. When making your normal recipes, cut sugar by one-half. Cut fat by one-third.

The Best and Worst Foods for Your Diet


May 03,2019 |

What you eat is important, especially when you have diabetes. The foods you consume have a direct impact on your body’s functioning, your blood glucose levels, and your overall energy. When you follow a healthy meal plan, exercise regularly, and take your medicine as scheduled, you’ll successfully manage your diabetes without a problem. The issue is that many people live busy lives, which makes it more difficult to find the time to cook healthy meals. The last thing on your mind when you come home is finding a healthy recipe, preparing it, cooking it, and then cleaning up. That’s where meal planning comes in. In this article, we’ll discuss the benefits of planning along with some clean eating recipes of diabetic meal planning.

Benefits of Meal Planning

Meal planning is a great way to help manage your diabetes. Since what you eat, how much you eat, and when you eat are all important factors in managing your blood glucose levels1, meal planning will allow you to create optimal conditions for your body to function. The key is to plan far enough in advance so that you anticipate what you’re eating and are well prepared for it.

While some people prefer to cook their meals immediately before enjoying them, others choose to make larger meals to be enjoyed for a few days at a time. Either way works, it just depends on your personal preference.

  • Streamlines Prep

    Regardless of if you cook everything at once or portion it out, you can take care of all of the prep work at the same time. Make a grocery list and get your shopping done before the week starts. Then chop up any vegetables, marinate any meat, and portion out snacks to make things easy and convenient.

     

  • Helps You Make Healthier Choices

    If you fail to plan, you should plan to fail. Choosing food in the moment leads to unhealthy decisions, over eating, and lots of processed foods. Meal planning will help you make healthier choices so you can live your best life. As a general rule, if it’s unhealthy, avoid buying it. Even if you tell yourself you’re only going to have a small treat here and there, keeping it in the house is dangerous.  

    When you make healthier choices you will help maintain a healthy weight and hit your target blood glucose levels. As a long-term habit, healthy choices lead to fewer diabetes problems and complications down the road.

  • Allows for Optimal Control

Some people with diabetes find that eating at the same time every day allows for better management. Others are required to do so because of their diabetes medicine or type of insulin.1 Regardless, meal planning gives you control when you live a busy life. Even if you don’t prep your food in advanced, when you meal plan you’ll at least know what’s on the menu and will have food ready and available.

Best Foods for People with Diabetes

When making your meal plan, try to incorporate the foods that follow. As long as you’re eating a variety of healthy foods, you’ll reap the benefits. For more amazing clean eating recipes for diabetic meal planning, check out Diabetes Strong.    

  1. Green Leafy Vegetables

    Green leafy vegetables are healthy whether you have diabetes or not, as they’re full of essential vitamins and minerals. They have a very small impact on your blood sugar and contain antioxidants and starch-digesting enzymes.2

    Here are some great recipes that include green leafy vegetables.

     

  2. High-Fat Fish

    Fatty fish is one of the healthiest sources of protein around. They contain omega-3 fatty acids DHA and EPA, which are beneficial for heart health, protect your blood vessel cells, reduce inflammation, and improve your arteries.3

    Check out this Mediterranean chopped salad with salmon for a great recipe. Some other options for preparing fatty fish include baking, roasting, or grilling your choice of salmon, mackerel, albacore tuna, or herring.2 Pair your fish with a mix of roasted vegetables, a side salad, or some healthy whole grains.

     

  3. Whole Grains

    Just because you’re eating healthy doesn’t mean you have to give up grains. Opt for whole grains to reap the benefits from this low glycemic index food.2 The lower the glycemic index (GI) of something is, the slower it’s digested, and the less impact it has on your blood sugar.2 

     

  4. Sweet Potatoes

    If you love potatoes, make the switch to sweet potatoes. Sweet potatoes have a significantly lower GI that will keep you full without causing spikes in your blood sugar.2 Some great sweet potato recipes can be found here.

     

  5. Beans

    Beans have a low GI, help regulate blood sugar and blood pressure, and keep you feeling full without loading up on carbohydrates.2 Beans are great because they’re so versatile and can be used in almost any recipe. Add them to your favorite salads, soups, or sides.

     

  6. Nuts

    Nuts provide you with a lot of benefits from fatty acids, which help protect against heart disease and stroke.2 Opt for high-fat nuts like walnuts to get the most benefit.

     

  7. Citrus Fruits

    It’s been shown that citrus fruits produce an anti-diabetic effect.2 They provide you with high levels of vitamins and minerals and are a great way to spice up boring water. Add slices of lemon, grapefruit, or oranges to your water or use them in salad dressings.

     

  8. Berries

    Berries are another great fruit option as they have lower sugar content. Plus, almost all berries are packed with antioxidants and fiber.2 Berries are great when eaten alone, added to a smoothie or salad, or mixed into oatmeal.    

     

  9. Greek Yogurt

    Greek yogurt is packed with probiotics, healthy bacteria that help improve blood sugar control.3 If you’re not a fan of Greek yogurt, try adding it to some recipes as a substitute for sour cream. Other probiotic yogurts can help too, but they often aren’t as healthy. Make sure you avoid things with excess sugar and carbohydrates, as those will have the opposite affect on your body. 

     

  10. Chia Seeds

    Chia seeds are packed with slow-digesting fiber. In fact, the fiber has been shown to actually lower blood sugar levels by reducing the rate that food travels through your gut.3 Sprinkle them in smoothies, salads, or try your hand at a chia seed pudding.

     

  11. Eggs

    Eggs are great because they’re easy to prepare, provide elongated satiety, decrease inflammation, and help to manage both good and bad cholesterol levels.3 Keep the yolk when using eggs—that’s where all the nutrients are! Check out this great egg and spinach breakfast to start your day off right.

     

  12. Broccoli

    Broccoli has been seen to help lower insulin levels while providing your body with lots of essential nutrients. Whether you eat it raw, steamed, or roasted is up to you.

     

  13. Spices and More

In addition to the above foods, try to incorporate more garlic, turmeric, cinnamon, extra virgin olive oil, and apple cider vinegar into your diet. All of these spices, oils, and vinegars help reduce inflammation and contribute to healthy blood sugar levels.

Foods to Limit or Avoid if You Have Diabetes

While your goal is to stick to healthy foods for most of your meal planning, a little indulgence every now and then isn’t the worst thing to happen. Just remember, you really do need to limit these foods to keep your blood glucose levels stable and you shouldn’t indulge if you haven’t been making healthy choices consistently. With that being said, the following foods should be eaten in very small moderation.

  • Foods with High Glycemic Index – these foods increase your blood sugar and should be limited.
  • Heavy Carbs
  • Unhealthy Fats
  • Refined Sugar
  • Excess Salt
  • Alcohol

Conclusion

At times, diabetes can be frustrating. Having a limitation on what you can eat seems unfair, but it doesn’t have to be boring or bland. You can still make your favorite recipes healthy enough to enjoy regularly. Just make sure you’re regularly checking your blood sugar levels and following your doctor’s treatment plan. If you need any blood glucose meters or continuous glucose monitoring devices, Byram Healthcare has you covered. We’re proud to provide you with the latest technology in diabetes management, including continuous glucose monitoring. We’ll work with your insurance provider and doctor to ensure you’re supported from start to finish, maximizing your coverage while minimizing out-of-pocket expenses. For more information and added support on diabetes management, sign up for Byram Healthcare’s Caring Touch At Home™ Program. We focus on providing exceptional customer service and top-of-the-line brand name products while lowering your overhead costs. The Caring Touch At Home™ Program combines convenience, affordability, and choice to deliver extensive service and support to everyone living with diabetes.

For added support, don’t hesitate to get in touch with Byram’s Diabetes Center of Excellence—a one source, total solution for diabetes care. Our Center of Excellence combines high quality products with clinical and educational research to help you better manage your condition, support all of your needs, and live a long, healthy life. Browse our products, find resources, and learn more about our Caring Touch At Home™ Program today.

Sources:

1https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity

2https://www.medicalnewstoday.com/articles/324416.php#green-leafy-vegetables

3https://www.healthline.com/nutrition/16-best-foods-for-diabetics#section3

 

 

Eating Guides – Diabetes Health Source – Highland Hospital

Purpose


Good nutrition is one of the most basic and important diabetes care tools. Eating right can help control blood sugar. And good control protects your long-term health. This meal planning guide is a great way to begin making smart food choices.


Whether you are following a calorie-level meal plan, counting carbohydrates, exchanges or just trying to improve the overall nutritional value of your current eating patterns, the food lists on this page will give you a solid starting point.


Think of this plan as only a temporary guide. Keep in mind that every person with diabetes should have a customized meal plan that provides more freedom in terms of food choices. Just about any food, including your favorites, can be fit into your meal plan.


Many effective meal plans involve tracking what you eat. Two of the most popular approaches are counting calories for regulating weight and counting carbohydrates for blood sugar control. Your diabetes healthcare professional will recommend the best approach for your needs.


Goals


The goals for all people with diabetes are to:


  • Promote good blood sugar (glucose) levels
  • Encourage consistent day-to-day food choices, including a variety of foods
  • Maintain a healthy weight. Losing 5-10 lbs. is often the first step in controlling diabetes. Eating healthy with regular exercise are ways to lose weight.


Guides




Quick Guidelines


  • Eat three meals a day and an evening snack. Do not skip meals, especially if on insulin or taking pills for diabetes.
  • Eat the same types of foods each meal. Choose a variety from each group. Include fresh fruit, vegetables, low fat dairy products, lean meats, fish, poultry and whole grains.
  • Limit desserts/sweets and sugars. Avoid syrup, candy, jellies, cookies, honey, and regular soda. Try the sugar free or diet types of these foods. Use sugar substitutes to replace sugar. Use sugar free, calorie free diet soda, gelatin, syrup, jelly, gum.
  • Choose chicken without the skin, fish, and lean cuts of meats. Trim fats you can see.
  • Use canned fruits that are packed in its own juice and without sugar. Try unsweetened frozen fruit.
  • Watch your weight. If you need to lose weight, do it slowly, usually 1-2 lbs. per week. If you lose weight without trying, talk with your doctor.
  • Include exercise as part of your daily activity. Start an exercise program that is at least 30 minutes, 3-5 times per week. Walking is a great way to exercise.
  • Include high fiber foods in your diet. Fiber will help control your blood sugars. Fiber is found in fresh fruits, vegetables and whole grain breads and cereals.

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Calorie Meal Plans


The table below shows sample meal plans, by number of servings, for different calorie levels. To maintain a healthy weight, choose a calorie level close to what you’re eating now. If you need to gain or lose weight, ask you doctor, dietitian, or educator which plan to use. Each plan provides about half of its calories from carbohydrates and less than 30% of calories from fat, based on choosing skim milk and medium or lower fat meats and cheeses.


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Carbohydrate Counting


Carbohydrate (starch and sugar) is the main nutrient in food that raises blood sugar. When you plan meals based on carbohydrate counting, count only the foods that contain carbohydrates. Use either the portion sizes shown in the Plated Method below, or calculate the carbohydrate (CHO) grams using the bolded numbers in each food list. If you are using a packaged food with a nutrition label, count the number of carbohydrate grams for the serving size.


Servings from any of these high carbohydrate groups are considered to be equal: starch, fruit, milk, other carbohydrates (sweets). One serving or carbohydrate choice has 15 gms. of carbohydrate in it. Three vegetable servings provide the same amount of carbohydrates as one serving of other carbohydrate food groups.











  Calories Per Day
Food Group

1,200

1,500

1,800

2,000

2,500

Carbohydrates:          

Starch

5 serv. 7 serv. 8 serv. 9 serv. 11 serv.

Fruit

3 serv. 3 serv. 4 serv. 4 serv. 6 serv.

Milk

2 serv. 2 serv. 3 serv. 3 serv. 3 serv.

Vegetables

2 serv. 2 serv. 3 serv. 4 serv. 5 serv.
Meat & meat

substitutes
4 serv. 4 serv. 6 serv. 6 serv. 8 serv.
Fat 3 serv. 4 serv. 4 serv. 5 serv. 6 serv.

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The Plate Method



For more information visit www.choosemyplate.gov.


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Portion Size Guide


Use your hand as a guide to estimate portion sizes.


  • Your fist = 1 cup

    (Example: 2 servings of pasta or oatmeal)
  • Palm of your hand = 3 oz.

    (Example: A cooked serving of meat)
  • Tip of your thumb = 1 teaspoon

    (Example: A serving of mayonnaise or margarine)
  • A handful = 1 or 2 oz. snack food

    (Example: 1 oz. nuts = 1 handful; 2 oz. pretzels = 2 handfuls)
  • Your thumb = 1 oz.

    (Example: A piece of cheese)

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90,000 Delicious and healthy type 2 diabetics menu for the whole day: breakfast, lunch, dinner and 2 snacks | Healthy eating

Everyone writes what is possible and what is not possible with diabetes, but ready-made recipes and an adequate complex menu for diabetics are very difficult to find in books and on the Internet. Everything that you stumble upon trying to find healthy dishes comes down to some kind of super restrictive menu, on which it is difficult for a healthy person to survive. And what about people with diseases.

Diabetes mellitus is a restriction in certain foods, but not a slow death from starvation that awaits any person who follows the diet that is often offered on the Internet.

Therefore, today we have prepared a menu for you all day with a complete description of the recipes.

Breakfast. Omelet with mushrooms

Ingredients:

Eggs – 2 pcs.

Mushrooms – 50 gr.

Greens – a small pinch

Vegetable oil for frying

Preparation:

We wash and cut the mushrooms into small pieces, put them in a frying pan and simmer under a closed lid over low heat. When the mushrooms are almost ready, open the lid and evaporate the water formed from the mushrooms.Break eggs into a separate bowl and beat thoroughly. Add greens to the eggs (if there are no greens, you can cook without greens). Pour the omelet into the skillet and cover. An omelet cooked under a closed lid will be more fluffy and fluffy. When the omelet is fried on one side, turn it over and simmer for another 2 minutes.

As mushrooms, you can use champignons or any mushrooms that you prefer.

You can add a small slice of whole grain bread and chicory to your breakfast omelet.

1 Snack

1 medium-sized green apple is perfect for a snack.

Lunch. Pumpkin puree soup + stewed chicken with cabbage

You can often find a diet for diabetics offering 1 soup dish or the second. But in our opinion, such nutrition will not fully provide a person with the necessary vitamins and microelements.

Pumpkin puree soup (for 4 servings)

Ingredients:

Pumpkin – 200 gr.

Carrots – 1 small pc.

Potatoes – 1 medium pc.

Onion – 1 small head

Milk with minimum fat content – 100 ml.

Preparation:

Peel and cut carrots, potatoes, pumpkin and onions into small pieces. Put everything in a saucepan and cover with water so that the water covers all the vegetables. Put on fire and bring to a boil. After the water boils, cook the vegetables for 20-30 minutes. Remove the pan from the heat and use a blender to whisk the vegetables into puree.Add a small amount of salt and pepper. Put the saucepan on the fire and when the soup boils in a thin stream, gently pour in the milk. Bring to a boil and remove from heat. The soup is ready.

Chicken stew with cabbage (per 1 portion)

Ingredients:

Chicken fillet – 100 gr.

Cabbage – 100 gr.

Onion – 1/2 small head

Tomato – 1 medium size

Sweet pepper – 1/2 peppercorn

Preparation:

Cut the chicken into small pieces and put in a frying pan.Pour some water there and put the chicken to stew. While the chicken is stewing, chop the onion, cabbage, tomato and pepper. Add all the ingredients to the pan. If you have homemade tomato paste, you can add it to the ingredients. It is better not to use the store, there are a lot of preservatives and sugar. Add a little salt and add pepper to the stewed cabbage and chicken 10 minutes before the end of cooking. The total extinguishing time is 40-50 minutes.

2 Snack

For 2 snacks, we suggest using 100 grams of natural low-fat yogurt.

Dinner. Buckwheat with boiled fish

and field Ingredients:

Buckwheat – 100 gr.

Fish – 100 gr.

Preparation:

The simplest dish of the day is buckwheat with boiled fish. There are no special tips for cooking, everything is just to boil the food and dinner is ready. But I would like to give some advice on the choice of fish. A good budget option would be mackerel or tuna – the fish is rich in omega-3 polyunsaturated acid and will be very useful.If these types of fish seem too fat for you, take better as a replacement sea fish – it contains more nutrients than river fish.

And do not forget to drink 1-1.5 liters of water during the day.

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Diabetics can live long and give birth to healthy children – Rossiyskaya Gazeta

The number of diseases does not know the count. They are different. And they cause different damage to our health.But one thing is indisputable – the leaders in terms of quantity and harmfulness are cardiovascular diseases, oncological diseases and diabetes mellitus. For example, diabetes claims nearly five million lives worldwide every year. Russia accounts for 100-120 thousand. But if federal programs are successfully developing and operating on cardiovascular and oncological diseases, then, unfortunately, there is currently no such program for diabetes mellitus. Although literally on the eve of the New Year, a very important event took place. The Russian government adopted a resolution to expand the list of medical devices, including insulin pumps and consumables for them, allowing them to provide patients with them free of charge.How will this affect the state of medical care for “sweet people”? The RG observer talks about this with Marina Shestakova, a leading specialist in this field, RAS Academician.

Marina Vladimirovna! The age of diabetes is the most advanced. However, in the whole world there is no way to get rid of it. It’ll be this way forever? Or is there a hope that modern technologies, the modern level of science will help us get rid of the “sweet sufferers”?

Marina Shestakova: Diabetes is different.There is diabetes that affects very young and young. This is type 1 diabetes. It used to be called insulin dependent. I must say right away that the prognosis for these patients, given timely and correct prescription, is quite optimistic. “Sweet people” of the second type are elderly and old people, at first they do without insulin, but sometimes, over time, insulin therapy is prescribed to them.

Vaccinations reduce the risk of type 1 diabetes. Don’t shy away from vaccinations! Avoiding type 2 diabetes requires a healthy lifestyle

You asked about the prognosis.I am an optimist, besides, believe me, I am aware of the innovations that are taking place in our region. Therefore, I hope, and not only me, that over time, diabetes will lose its power. Will he leave altogether? Not sure. Because a hormone like insulin is completely unique, unlike any other, and there is nothing to replace it with. Transplanting organs such as the pancreas or insulin-producing islets can make a difference. But the risk of such an operation, even taking into account all modern achievements, is still higher than the disease itself.After all, any organ transplant necessarily implies a lifelong acceptance of certain drugs that are not indifferent to the body, including the immune system.

Does the modern patient have a choice of treatment? Or is it only the doctor who offers the choice?

Marina Shestakova: Of course, we appreciate the patient’s desire very much, we take it into account, the patient and I simply have to be partners. But the choice of treatment tactics is only up to the attending physician.Especially when it comes to endocrine disorders. The fact is – it so happened not only in our country – that there are a lot of all kinds of advisers around hormonal diseases. There are many cases when people who lead an almost normal life on insulin therapy, succumbing to such advice, refuse it and die. And so I want to be heard. There is no need to be afraid, let alone refuse hormone therapy.

In two years there will be an unusual anniversary – a hundred years since Frederick Bunting and Charles Best first isolated the hormone insulin from the dog’s pancreas…

Marina Shestakova: Let me tell you a little more about this unusual discovery, which, in the end, was awarded the Nobel Prize, thanks to which millions of “sweet people” around the world can live a fulfilling life. In science, chance is sometimes important. So in this situation, he was. A close friend of Bunting’s died of diabetes, which he had suffered since childhood. And Bunting had a fix idea – to save humanity from diabetes. He was not an endocrinologist, he was a general surgeon.

It is difficult to say how the idea came to him to get insulin by all means. After successful experiments on the dog, Banting began to receive insulin from the pancreas of newborn calves. It was this kind of insulin that was first introduced to a human boy, Leonard Thomson, who was dying from a diabetic coma. The boy was saved.

And now the best insulin is human or ..?

Marina Shestakova: Insulin has gone through a difficult path over a century.Only once was it obtained from a dog’s pancreas. Then cattle became its supplier, then pork insulin and, finally, human insulin. But now the human is not considered a panacea. Now in favor of analogs of human insulin, which are synthesized by genetic engineering. But this is not the end of the road. Everything goes to the fact that there will be other insulins, but it will hardly ever be possible to abandon them. Although there is hope that stem cells, the transplantation of these cells, including human own cells that have undergone a special transformation, will be more effective.

What is your prediction for “sweet people”?

Marina Shestakova: Probably only in endocrinology they give awards to sick centenarians. If the “sweet patient” is 50 years old, he receives the Jocelyn medal. More recently, a 50-year-old diabetic sufferer was considered a record holder. Now this phenomenon is common. And the medal is awarded for 75 and even 80 years of living with diabetes. There are already dozens of them in our country.

Will there be more after the last government decree to expand the list of free drugs?

Marina Shestakova: Of course.After all, the fact is that the same pump relieves the patient from the need to sometimes inject insulin several times a day. That is, it radically changes the quality of life. A person is not tied to a syringe, he can easily travel, work. I’m not even talking about the fact that “sweet people” become parents of healthy children.

So diabetes is not a hereditary disease after all? Is this some kind of gene breakdown?

Marina Shestakova: In no case can you deny hereditary predisposition.But this predisposition arises under certain circumstances. I also mean the way of life of a person. And most importantly, a meeting with a certain virus. How? There are several of them. And it’s not about them. And about the fact that all your behavior, nutrition, physical activity should try to avoid meeting with viruses. Although this is hardly possible in practical life.

Marina Vladimirovna! But still, at least a few tips on how to prevent the development of a hereditary predisposition.

Marina Shestakova: First of all, I would like to say about vaccinations against various viral infections.Despite all the convincing facts of world and medical practice, there is a myth that any vaccinations can provoke the development of a disease. And this disease, in turn, can lead to diabetes. A dangerous delusion! Vaccinations form immunity against a particular infection, which means that they reduce the risk of developing type 1 diabetes. Therefore, my first advice – in no case, do not shy away from vaccinations. And in order to avoid type 2 diabetes, naturally, you need to lead a healthy lifestyle: proper nutrition, reasonable physical activity, the so-called hardening of the body.

To be honest, I don’t like the phrase “healthy lifestyle”. Moreover, it is overgrown with endless myths, all sorts of recommendations, from which the head is spinning. For example, today a message is published by the most advanced scientific centers that coffee is harmful. And after a while – from other, no less advanced scientific centers, about the need to drink coffee. What do you think?

Marina Shestakova: Everything is very individual. There are people for whom coffee is categorically contraindicated, but there are also convincing practice data: 3-4 cups of coffee a day can be a prevention of type 2 diabetes, and cancer, and even cardiovascular diseases.

Key Question

Our hormones are completely dependent on the environment. They are rarely calm. This or that stress occurs – and hormones rage. And we are afraid of them. And when a doctor prescribes hormones for us, we do not rush to the pharmacy to purchase them and even more so to use them. And it’s not just diabetes. It is difficult to find a person whose thyroid gland was in perfect order. What to do? You cannot live in society and be free from it.

Shestakova: The thyroid gland is a very vulnerable organ and very influential.In some, the thyroid gland can be enlarged, in others, nodules appear in it, in others it, on the contrary, is reduced, underdeveloped. Hormone therapy is most likely indispensable here. And our fears about hormone therapy are unfounded. I dare say that hormones are among the most essential drugs.

You say that people are afraid of hormones. I emphasize that their fear is unfounded. But indiscriminate, at their own discretion or on the recommendation of the Internet, intensive use of hormonal drugs is extremely dangerous.Our center is constantly visited by people who, in pursuit of the outgoing youth, in search of rejuvenation, beauty, begin to use hormonal preparations and are very surprised when, for example, it becomes difficult for them to breathe, or hair begins to fall out, nails break … The same growth hormone. It is very popular with elderly people and for some reason is considered not only harmless, but also useful. Yes, it is, but with one indispensable condition: if it is really shown and needed. But if it is not shown and is not needed … I will not talk about the consequences here, but I want to warn you: be careful.

In our conversation, we mentioned the possibility of genome editing. What, it will be possible to avoid the disease, including the endocrine system?

Shestakova: Many such ailments occur due to a mutation in one gene. And here the situation can be improved by using modern possibilities of genome editing.

The Minister of Health of the Nizhny Novgorod Region Anton Shaklunov says: if achievements are absolutely fair. So that they are not available to a narrow circle, it is extremely important, say, the aforementioned decree to expand the list of drugs and products for the treatment of endocrine diseases.However, who will appoint all this, who will register it? You have the head National Center for Endocrinology. Do all polyclinics have endocrinologists, are there specialists? Who can correctly and promptly identify the disease, prescribe therapy and track the treatment of a particular patient?

Shestakova: Alas, there are still not enough such specialists. And the level of those who work is not always up to the mark. This is our constant pain in our center. Probably, we still need a federal program in our specialty.Our center has proposed a similar program that will help create regional endocrinology centers across the country, make assistance to those suffering from hormone rebellion affordable and highly qualified.

Business card

Photo: Alexander Korolkov

Marina Vladimirovna Shestakova was born in Moscow into a family of hereditary doctors. Graduated with honors from the First Moscow Medical Institute. THEM. Sechenov. The main area of ​​work is diabetology.Leading specialist in the treatment of diabetes mellitus.

PhD and doctoral dissertations are devoted to the most pressing problems of chronic complications of diabetes. Author of over 500 papers on this topic. Academician of RAS, acting Director of the National Medical Research Center for Endocrinology of the Ministry of Health of Russia.

Mom of two children. The eldest daughter Ekaterina is an endocrinologist. Son Vladimir, student of the Faculty of Economics at MGIMO.

90,000 Parents of diabetic children demand a special menu in hospitals

Diabetes diet

The main enemy of type 1 and type 2 diabetics is carbohydrates, which increase blood sugar levels.According to their quantity in a particular product, food is divided into permitted, prohibited and restricted. The first category includes rye bread, non-flavored flour products, mushrooms, walnuts, almonds and pine nuts, rabbit, turkey, chicken, as well as lean fish – cod, pike and pike perch. Among vegetables and fruits, cabbage, cucumbers, tomatoes, eggplants, apples, pears, strawberries, blueberries, black currants and all types of citrus fruits will be useful for diabetics. From cereals – oats, buckwheat, pearl barley. From drinks – green tea, jelly, rosehip broth.

Among the foods that should be limited, doctors identify potatoes, cheeses, cottage cheese, sour cream, milk, kefir, coffee, liver, chicken eggs, mustard and horseradish. They should be eaten no more than once or twice a week and only as an addition to the main diet.

The list of prohibited foods, to the delight of diabetics, is shorter than the list of permitted ones. It contains baked goods, white bread, fatty meat and broths based on it, semolina, smoked meats, pickles, bananas, dates, mangoes, raisins, carrots, legumes, peas, beets, sweet fruit juices, carbonated drinks, sweets and chocolate.

It is often difficult for people who are just switching to a new type of diet to give up their favorite foods, but, according to nutritionists, you quickly get used to a healthy diet.

Scheduled lunch

In diabetes mellitus, it is important to follow not only the diet, but also the rules of eating. First, you shouldn’t overeat. For people with a good appetite, it is much wiser to eat 5-6 times a day in small portions than to stuff the stomach 3 times. This will allow glucose to gradually enter the bloodstream.Secondly, you need to follow the dietary regimen drawn up by your doctor, not skipping breakfasts, lunches, afternoon snacks and dinners. Third, you need to monitor your calorie intake. From day to day, they must enter the body in the same amount. Fourth, it is much healthier to bake, stew or steam food than to fry in oil. However, this recommendation applies not only to diabetics, but also to people who do not suffer from this disease.

MK-numbers

According to the data of the St. Petersburg Diabetes Center, today more than 119 thousand patients with diabetes mellitus live in the Northern capital.About 12 thousand suffer from the first type of disease, which is also called “juvenile”. The rest of the patients are, as a rule, people with obesity and over 40 years of age with type 2 diabetes. More than 25 thousand people are forced to take insulin in the city in order to live.

MK-Council

Don’t live with the silent killer

According to doctors, about 25 percent of people with diabetes do not even know they are sick. They live quietly, work, do household chores, and diabetes is gradually destroying their bodies.It is because of the latent course – no severe pain, a sharp deterioration in health – this disease is called a silent killer. And ignoring its symptoms can lead to dire consequences.

What is the end of waving off the “bells”? According to the St. Petersburg Diabetes Support Societies, diabetes mellitus causes serious complications:

– the risk of developing coronary heart disease and myocardial infarction doubles;

– the risk of developing arterial hypertension (hypertension) increases more than three times;

– the “chance” to live to the pathology of the kidneys increases 17 times;

– the likelihood of “earning” gangrene of the legs in diabetics is 20 times higher than in a healthy person;

is the number one cause of total blindness.

MK-inspection

Are you already sick?

In order not to bring yourself to a hospital bed, learn to “listen” to your body. The symptoms of diabetes mellitus have long been known:

– chronic fatigue, memory problems;

– frequent urge to go to the toilet “in a small way”;

– wounds do not heal for a long time;

– the skin itches, sores may appear;

– problems arise in sexual life;

– constant hunger and at the same time inexplicable weight loss;

– constantly thirsty – a person drinks up to 3-5 liters per day;

– the world before the eyes sometimes begins to blur;

– legs or arms become numb or tingling;

– Vaginal infections may occur in women.Most often it is a thrush that cannot be cured in any way.

In type 1 diabetes, a person’s mouth smells like acetone. This type of disease, according to doctors, often begins 2-4 weeks after a viral infection – flu, measles, rubella, etc. – or severe stress. Type 2 diabetes (when insulin shots are not needed) can present with frequent infections, especially of the urinary tract.

If you have any of the following, and even more so a “bouquet”, do not expect that “maybe it will somehow pass by itself.”If you have diabetes and you brush aside its symptoms, you will in any case end up with a doctor, but in a more serious condition.

90,000 Diabetes mellitus. The author of the article: endocrinologist Popova Anna Vladimirovna.

02 December 2019

Family Health Magazine

Over the past few decades, the number of people on earth who are overweight or obese has grown rapidly.And along with this, the number of
patients with type 2 diabetes mellitus. And this
quite understandable, because obesity, namely
its visceral type, is the main
a risk factor for diabetes. That’s why
just as obesity is getting younger, diabetes is also getting younger in recent years. Currently, even at the age of 30-35, diabetes mellitus
Type 2 is quite common!
And the fault is that very visceral obesity. What does this mean? Obesity is called visceral when the amount of fatty tissue in the abdomen increases,
around the internal organs, while the waist circumference in men becomes more than 94 cm,
and women have more than 80 cm.This leads to a number of disorders in the body, which eventually
or later lead to one thing: an increase
the amount of sugar in the blood. And the stronger
obesity is pronounced, the faster it occurs
type 2 diabetes mellitus.
Diabetes mellitus is a disease characterized by an increase in blood sugar in
connection with a lack or incorrect, ineffective work of the hormone that lowers blood sugar – insulin. Distinguish 2
the main types of diabetes mellitus: type 1 and type 2.
In the first type of diabetes, there is an absolute deficiency of the hormone insulin,
why it rises quickly and very high
blood sugar.This type occurs mainly in children, adolescents and young adults before
30 years old, and he has nothing to do with excess
body weight.
In contrast, the second type of diabetes occurs in
mainly in obese people and over 30-40
years, while there is plenty of insulin in the body, but its work to lower blood sugar is disrupted. And obesity is the root cause of these insulin dysfunctions.
Therefore, the main task of doctors in matters
prevention of type 2 diabetes mellitus
is the fight against excess body weight and
obese patients.I don’t think it’ll be news to anyone
that there are 2 basic principles of losing weight: you need to eat less and move more. Indeed, eating less
the number of calories than spent per day,
the person gradually begins to lose weight. Of course, this is easy to say, but quite difficult to do. Especially when it has already been tried
a wide variety of diets, weight loss methods, the thresholds of fitness centers are trampled,
while without much effect. But in recent years, science has developed remarkable
drugs that help people lose weight, and most importantly, maintain the achieved weight.These drugs are in no way
exclude neither a hypocaloric diet nor
physical activity, without this weight loss
simply impossible! But they hold back
a person from overeating, prevent excess absorption of calories, contributing
weight loss. And it is on these drugs that the stake has been placed recently.
many doctors, as a means of preventing the onset of type 2 diabetes.
Naturally, all these drugs are prescribed strictly according to the doctor’s prescription and under his supervision.If, in addition to being overweight, you have become
disturb symptoms such as weakness,
dizziness, dry mouth, thirst, itching
skin, itching of the genitals, poor wound healing, then you just need it urgently
consult an endocrinologist who will prescribe a blood test for
her sugar. Fasting blood sugar
from 3.3 mmol / L to 5.5 mmol / L. If blood sugar is detected above normal
values, then a diagnosis of either diabetes mellitus or a number of pre-diabetic
states.These conditions indicate serious, but still reversible
disorders in the body, and if treatment
started on time, the patient follows all the doctor’s recommendations, and most importantly – if
normal body weight is achieved, the likelihood of diabetes mellitus
decreases many times. But the sugar itself
diabetes, unfortunately, is already incurable and has
many serious complications.
What to do if you have been diagnosed with type 2 diabetes mellitus? The first
turn – don’t panic! Panic, nervous
experiences, frustrations only aggravate the situation.It is necessary first of all
think about what and how you eat? In other words, you need to start following a special diet that excludes foods containing sugar, flour products,
containing easily digestible (“bad”)
carbohydrates. These include: sugar, jam,
sweets, sugar confectionery,
chocolate, ice cream, fruit juices, sweet drinks, honey, grapes, raisins, bananas,
dates, wheat flour products (buns, loaves, pies, cakes, pastries,
pancakes, pancakes), mashed potatoes, semolina
porridge, rice, kvass, beer, sweet and semi-sweet wines, liqueurs, sweet alcoholic cocktails.Due to the high calorie content (and therefore the ability
increase body weight) exclude fatty foods, such
like butter, oily
beef, pork, lamb,
offal, bacon, mayonnaise, sour cream, cream, cheese more than 30-40%
fat content, dairy products
more than 2.5% fat, fatty
sausage, fatty fish, pates, canned food
in oil, nuts, seeds.
At the same time, “good” carbohydrates (slowly
absorbable) are not completely excluded, but limited.These are cereals (everything
except semolina), black bread, pasta
products, other fruits, unsweetened dairy products up to 2.5% fat.
Can be consumed without restrictions
food: vegetables (everything except potatoes), herbs,
mushrooms, tea, coffee without sugar, mineral
water), lean meat, fish, poultry without skin,
cheese with a fat content of no more than 30-40%,
cottage cheese up to 5%.
In addition to dietary nutrition, the doctor prescribes certain drugs that
reduce blood sugar, thus preventing the development of complications of diabetes.All patients suffering from sugar
diabetes, frequent monitoring is necessary
blood sugar levels. The most ideal
option today is
using a personal blood glucose meter – an apparatus for measuring blood sugar at home. Modern blood glucose meters
accuracy is in no way inferior to laboratory
analyzes, and for the convenience and speed of analysis
they are many times superior to traditional polyclinic blood sugar measurements. In addition, blood glucose meters allow
measure blood sugar not only on an empty stomach
and not only once a day, but as much as
required and when required.Patients with type 2 diabetes mellitus
ideally should conduct research
fasting blood sugar daily, and 1 time
a week to do the so-called glycemic profile (this is a measurement of sugar in
blood in the morning on an empty stomach, then after 2 hours
after breakfast, before lunch, after 2 hours
after lunch, before dinner and after 2 hours
after dinner, as well as before bedtime). Wherein
the desired blood sugar values ​​are set by the doctor individually, depending on the specific situation and condition
specific patient.Only so frequent
blood sugar testing provides sufficient information about the degree of compensation
diabetes, that is, the effectiveness of the diet
and medicines taken
sick. And only when sugar is reached
in the blood of the norm with all these measurements, the development of complications of diabetes mellitus can be prevented.
In addition to measuring fasting blood sugar
and during the day, the measurement of glycated hemoglobin (this is hemoglobin, which has attached glucose from the blood serum) is also currently used.Glycated hemoglobin (Hb A1c) shows what blood sugar the patient had
on average over the past 2-3 months. Normally he
should be below 6.5-7%. If glycated hemoglobin exceeds this figure,
then this means that during the last
2-3 months the patient has periodic sugar
in the blood was above normal, that is, diabetes is not
compensated and treatment is ineffective.
But, unfortunately, in life, there are rarely diabetic patients who are fully compensated and whose blood sugar never rises.
above normal values.And with the flow
time sooner or later most
patients still develop complications.
First of all, type 2 diabetes mellitus
causes early onset, development
and aggravation of already existing ischemic heart disease, arterial hypertension, leading to severe vascular
disasters (strokes and heart attacks). In addition, diabetes also causes a number of specific complications in the vessels of the eyes, legs, kidneys,
in the nerve endings of the legs and arms, leading
to trophic ulcers of the skin of the feet, phlegmons
feet, amputation of the lower extremities, blindness, renal failure.All these conditions invalidate patients and often lead to sad endings. And the fault
all this – high blood sugar for a long time! And all this
can be avoided by trying to keep blood sugar within the normal range at all times.
But for such a precise control, a fairly frequent, daily measurement of the level of glycemia (blood sugar) is necessary. Of course, this will require great moral and
material costs, will require enough
frequent visits to the attending physician, appointments
a certain number of special
drugs, but it’s worth it! After all if
put on one side of the scale those expenses that diabetes mellitus entails, and on
the other – those serious, terrible complications of diabetes that make life so bad
a sick person, then there is no doubt:
diabetes should be treated as early as possible.In this case, you need to try to use all possible methods and medicines so that blood sugar is
as close to normal as possible!
And of course, in the fight against such a powerful enemy as diabetes mellitus, a sick person needs an assistant – his attending physician.

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Fish recipes for type 2 diabetics

How to cook fish for diabetes mellitus (delicious recipes)

Fish is a source of many substances necessary for the normal development of the body, therefore nutritionists advise to include it in the diet of every person.For diabetics who are forced to adhere to a certain diet, the question of the correct use of fish products is especially acute. What kind of fish can you eat if you have type 2 diabetes without the risk of worsening the patient’s condition?

Useful properties

The benefits of fish in diabetes mellitus are due to the presence of vitamins A, E and a number of trace elements in it, the need for which in diabetics increases several times. Also, fish products, unlike meat products, do not contain harmful cholesterol, they are a source of protein that is involved in the synthesis of insulin.And the presence of fatty acids Omega-3 and Omega-6 makes fish indispensable for preventing the development of pathologies of the patient’s cardiovascular system.

In type 2 diabetes, low-fat river fish (pike perch, crucian carp, river perch), sea red and white fish (beluga, trout, salmon, salmon, pollock), canned fish in their own juice (tuna, salmon, sardines) are allowed.

The diet of a diabetic should not contain:

  • Fatty varieties of sea fish.
  • Salted or smoked fish that promotes edema due to water retention in tissues.
  • Canned food in oil with high calorific value.
  • Caviar, high in protein.

Eating rules

Despite the benefits of fish, eating it in large quantities with diabetes is just as harmful as not including it in the diet at all. The digestive and excretory systems are under severe stress due to the developing atherosclerosis, and protein food further enhances it.

For diabetic fish to be beneficial, it must be properly cooked.Fish products intended for diabetics should not be fried with a lot of oil. Such dishes have a negative effect on the work of the pancreas, provoking the active synthesis of pancreatic enzymes.

How to cook fish for type 2 diabetes? It can be baked in the oven, stewed, boiled in water or steamed. It is also allowed to eat jellied dishes with the addition of fish products. In this case, the absence of salt and spices is not a prerequisite, but they should be added in moderation.

Fry fish, with diabetes, you need to use a small amount of oil

Examples of dishes from marine species

For type 2 diabetics, it is useful to eat marine fish rich in fatty acids. For cooking, you can use the following recipes:

  • Baked pollock fillet

This delicious dish can be prepared to eat for dinner, because, despite its satiety, it is light and does not overload the stomach.

Ingredients:

  1. Fish (fillets) – 1 kg.
  2. Green onions – 1 bunch.
  3. Young radish – 150 g.
  4. Lemon juice – 1.5 tbsp. l.
  5. Low fat sour cream – 120 ml.
  6. Olive oil – 1.5 tbsp. l.
  7. Salt, pepper.

Cooking the dish as follows. Thoroughly wash and dry the pollock fillets. Grind the radishes and onions, mix in a deep container, seasoning with sour cream and lemon juice.

We heat the oven to 200 degrees. Place the fillet in a baking dish, grease with olive oil, salt and pepper, and put in the oven.After 12-15 minutes, take out, let cool.

Before serving, pour over the sauce, serve baked vegetables as a side dish, and the dish can be eaten.

  • Trout baked with vegetable garnish in foil

This dish can diversify the diabetic menu. It is suitable for both a daily diet and a festive table due to its simplicity of preparation and exquisite taste.

Ingredients:

  1. Rainbow Trout – 1 kg.
  2. Basil, parsley – on a bunch.
  3. Lemon juice – 1.5 tbsp. l.
  4. Zucchini – 2 pcs.
  5. Ripe tomatoes – 2 pcs.
  6. Sweet peppers – 2 pcs.
  7. Onions – 1 pc.
  8. Garlic – 2-3 teeth.
  9. Olive oil – 2 tbsp. l.
  10. Salt, pepper.

Preparation as follows. Wash, clean and dry the trout on a paper towel. We make shallow cuts on the sides, marking the portions. Rub with spices and lemon juice, not forgetting to process the inside of the fish.

When preparing fish, do not forget about processing its inner part.

Grind parsley and basil, fill the carcass with half of the total volume. We wash and grind vegetables, zucchini and peppers in rings, onions and tomatoes in half rings, garlic in slices. Preheat the oven to 160 degrees.

Place the trout on a baking sheet covered with foil, moisten with olive oil, sprinkle with the remaining herbs. Lay vegetables around the fish in the following order: zucchini, tomatoes, peppers, onions, garlic.Sprinkle each layer lightly with spices. We close the baking sheet with another sheet of foil, lightly crush along the edges for tightness.

After 15 minutes of baking, open the top layer and leave the fish to cook for 10 minutes. We take it out and after cooling down, serve it to the table to eat.

Examples of dishes from river species

River fish, which is also useful for diabetes, is more affordable. What recipes can you use for cooking?

Pike perch fillet meatballs

The dish is simple, so you can take notes for inclusion in your daily diet.

Ingredients:

  • Pike perch (fillet) – 1 kg.
  • Onion – 1 pc.
  • Medium potato – 1 pc.
  • Chicken egg – 1 pc.
  • Olive oil – 1.5 tbsp. l.
  • Pepper, salt.

Cooking as follows. We clean, wash and cut vegetables into large pieces. We wash the fish and grind it as well. Grind the ingredients into minced meat, add the egg, salt and pepper. The mixture should be smooth, soft and not liquid. We form the balls of a round shape.To prevent the mass from sticking to your hands, we moisten them in water.

We are preheating the oven. Fry in a hot skillet with oil until a crust forms. We put the meatballs in a baking dish, pour a small amount of water, put in the oven and cook for 10-15 minutes.

We take out, cool and serve to the table to eat with fresh vegetables.

The dish can be used for daily consumption

River perch stewed in sour cream sauce

Thanks to the use of low-fat sour cream, the dish has a pleasant taste and low calorie content.Therefore, it is very important to eat it when treating type 2 diabetes.

Components:

  • Perch – 1 kg.
  • Onion – 1 pc. (or the stalk of a leek).
  • Sour cream – 200 ml.
  • Garlic – 2-3 teeth.
  • Mustard – 1 tsp
  • Salt, pepper.

For cooking, wash, clean and cut the fish into portions. Lubricate with salt and pepper inside and out. Peel and cut the onion into rings, chop the garlic.

Place the fish in a deep refractory container, sprinkle with onions and garlic on top.We make a filling of sour cream and mustard, water the perch. If necessary, pour 50 ml of boiled water, put on the stove and simmer under a closed lid for about half an hour. Serve to eat with buckwheat or rice porridge.

Diabetics have to keep counting units of bread to prevent the ingestion of carbohydrates, which raise blood sugar. So that you don’t have to pay attention to this while eating fish with diabetes, it must be cooked without flour and other carbohydrate components.

Test: to determine the risk of type 2 diabetes

Ingredients, recipes and eating out

Diabetes is a progressive disease that can have many complications. However, people with type 2 diabetes can cope with the condition by eating a nutritious diet and carefully monitoring and controlling blood sugar levels.

Although people with type 1 diabetes also require insulin, diet remains extremely important for anyone with diabetes.It is imperative to eat the right foods to prevent uncontrolled progression of the disease.

Approximately 9.4 percent of people in the United States have diabetes, and it is the seventh leading cause of death in the country.

In this article, we’ll look at lunch options for people with diabetes.

People looking for blood sugar control can still choose from a variety of options when looking for a delicious meal.

A person may view the following as part of a carbohydrate diet:

  • Serve a bowl of soup and salad, such as tomato soup with cabbage and apple salad.
  • Eat a high fiber whole wheat wrapper such as turkey with hummus, cucumber, tomatoes, feta and olives.
  • Choose a burrito bowl but not rice, keep beans, add fajita vegetables, chicken or tofu, lettuce, pico de gallo, avocado and salsa.
  • Choose a spinach salad with canned tuna, mayonnaise, Greek yogurt, celery and lemon juice, served with herbs and a diced apple.
  • Combine a hard-boiled egg with a serving of flour-free crackers, skewered cheese, a piece of fruit, and peanut butter sticks.
  • Make a smoothie with tofu or plain Greek yogurt, spinach, frozen raw cauliflower, unsweetened flaxseed milk, half a lemon juice, and 1 cup frozen mixed berries.
  • Create an open lid sandwich using 1 slice of whole grain sprouted bread, grilled vegetables, hummus, and chopped avocado with salad topping to make it easier to eat.
  • Dip carrots, celery sticks, cauliflower and cherry tomatoes in hummus.Add half a can of sardines and fruit.

With informed nutrition and adequate planning, people with diabetes can safely enjoy a nutritious and varied diet.

The following common ingredients can also be part of a healthy diabetic meal.

Based on serving size, a person with diabetes may include:

  • canned tuna, salmon or sardines
  • low-salt meats such as turkey and chicken
  • hard boiled eggs
  • salads with side dishes
  • soups with low salt and chili
  • whole fruits such as apples and berries
  • cottage cheese
  • plain unsweetened Greek yogurt
  • peanut or almond butter
  • nuts and seeds
  • avocados
  • raw vegetables such as celery cherry tomatoes, carrots, cauliflower, broccoli, and peas

A diet that helps people maintain healthy blood sugar may include recipes as complex as baked chicken empanada or as simple as chicken salad with strawberries.

Below are some flavorful and healthy recipes that showcase the variety of foods people can enjoy in their diabetic dinners:

  • three cheese vegetable sandwich
  • bean and herb soup
  • chicken breast, fajita vegetables, pumpkin seeds and beans in salsa salad cups
  • Grilled vegetable sandwich on high-fiber bread
  • Tomato, mozzarella and chickpea salad
  • Mediterranean turkey wrapper
  • Pinto bean salad with brown rice 90 and spinach
  • with mushrooms and vegetable stir-fried with quinoa

  • Grilled salmon and spinach salad with fried sweet potatoes on top
Sandwich strategies

According to U.S. Department of Agriculture, about 47 percent of people in the United States eat at least one sandwich every day.

This highly popular selection can also be part of a healthy diabetic meal.

People with diabetes who want to include sandwiches in their diet should take the following steps:

  • Increase fiber content by using whole grain, whole grain or sprouted bread for better nutrition, slower absorption of carbohydrates, and lower sugar levels in blood after eating.
  • Make an open lid sandwich using thin sandwich bread to reduce carbs, or turn it into wrap with a low-carb tortilla or salad.
  • Choose low-fat, low-salt meats such as roasted turkey.
  • Use low fat mayonnaise or substitute other pastes such as mustard, pesto, hummus, yogurt or avocado.
  • Consider replacing cheese with vegetables or fruits such as tomatoes or peppers, pesto or avocado.
Quick lunch options for diabetes

Time for cooking and lunch can often be limited during the work week. It may be helpful for people to think about other quick and healthy lunch options for diabetes. Examples include:

  • hard boiled eggs with fruit
  • yogurt with berries, chia seeds and almonds
  • low salt bean soup cups
  • cottage cheese with fruit or diced tomatoes

Food served by commercial businesses usually include large servings high in calories, fat, carbohydrates, sugar, and salt, but low in fiber and vegetables.This makes eating out of the home a problem for people with diabetes.

They need to be extremely careful when choosing a healthy meal that will not cause a spike in blood sugar.

Portion control is especially important when eating out, as lunch meals can be much larger than needed. People with diabetes should not give up on the urge to increase the size of their meals or snacks.

Another option is to eat a small amount of food and take the rest home to eat later.

The following ideas can help people with diabetes avoid high carbohydrate, overly abundant, or sugary foods at lunchtime:

  • Choose whole grains or avoid flour-based foods whenever possible.
  • Order salad dressing separately, not added.
  • Look for broth soups.
  • Consider a vegetarian option.
  • Choose grilled meats, grilled or baked meat, fresh poultry and fish.
  • If possible, ask for steamed vegetables.
  • Replace mashed potatoes or fries with non-starchy vegetables such as side dishes or cooked greens.
  • Replace low fiber refined carbohydrates such as white rice or pasta with peeled beans or sweet potatoes.

People with diabetes should avoid the following foods in their food:

  • fried foods
  • cream soups
  • sugary drinks such as sodas, sweet tea or juice
  • alcoholic beverages
  • white bread, rice, and refined pasta
  • foods or meals with added sugar

Find out more about the top ten foods for diabetes by clicking here.

Maintaining blood sugar levels in a healthy range is vital for anyone with diabetes. People should adhere to the dietary advice of their doctor that will help them achieve this goal.

Experts from the National Institute of Diabetes, Digestive and Kidney Diseases recommend two complementary approaches to healthy eating for people with diabetes.

Plate Method

Plate Method helps people choose the right proportions of different foods.This method advises you to do the following:

  • Fill half a 9-inch plate or about two cups with non-starchy vegetables such as greens or broccoli.
  • Save a quarter plate for about 3-4 ounces of proteins such as chicken, fish, or plant-based substitutes.
  • About ½ to 1 cup of starchy vegetables or high fiber grains such as beans or whole grains can fill the remaining quarter of your plate.

Carbohydrate counting helps people with diabetes control their blood sugar levels to keep them at normal levels.Individual recommendations for optimal carbohydrate intake may vary depending on the advice of your doctor.

No matter how daunting it may seem at first glance, following a diet designed by a medical team can bring real benefits.

A 2017 review in the Academy of Nutrition and Dietetics Journal found evidence that lifestyle changes can help reduce body weight and control blood sugar.

The following tips can help people with diabetes who are trying to control their blood glucose:

  • Planning Ahead: Use weekends to organize meals. This is a great way to ensure a healthy and safe lunch every day.
  • Fill At Home: Fill refrigerators and pantries with easy-to-use, healthy ingredients.
  • More Cooking: When grilling or roasting salmon or chicken, prepare additional items for lunch at the end of the week.Make large batches of soups or stews that can be used for lunch on other days. These stews can be frozen at a later date.
  • Keep stock at work: Stock up on wholesome, non-perishable foods such as nuts, seeds, canned tuna and sardines, dried chickpeas and dried bean soup bowls and keep them on your desk. when a person is unable to comply with a scheduled meal or when blood sugar requires it.
  • Keeping Track of Time: Some people with diabetes need to eat a certain amount of carbohydrates at a certain time, so keeping track of the time throughout the day is a smart strategy.
  • Going low: Get into the habit of choosing foods that are low in sugar and salt when choosing foods and drinks.
  • Going high: Look for high fiber foods such as nuts, whole grains, apples, pears, berries, avocados, oatmeal, beans, and legumes.

When properly planned, lunch shouldn’t be boring for people with diabetes.

Q:

What is the GI rating and does it affect me if I have diabetes?

A:

The GI rating is a way of classifying the effect of carbohydrates on blood sugar. Low GI foods raise blood sugar more slowly and to a lower level than high GI foods.

The GI Product Rating can thus help people with diabetes make healthier food choices and ultimately better control their condition.High-fiber foods often rank low on the GI rankings.

Natalie Butler, RD, LD Answers reflect the views of our medical experts. All content is for informational purposes only and should not be construed as medical advice.

.

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    4 Easy Superfood Recipes to Fight Type 2 Diabetes

    You’ve heard this term more than you can count: superfood. But what exactly does this mean? Simply put, a “superfood” is a nutrient-rich food. There is usually a high percentage of one particular nutrient that makes a superfood a “superfood”, such as vitamin A or potassium.

    When it comes to combating chronic diseases like type 2 diabetes that are often preventable, adding the right superfoods to your diet is key. Here’s what you need to know about diabetes superfoods and four expert-approved recipes for breakfast, lunch, and dinner.

    Type 2 diabetes is a chronic condition in which your body doesn’t make enough (or doesn’t make) enough insulin or doesn’t use insulin properly to metabolize glucose, the sugar your body needs to fuel.While genetics definitely play a role, research shows that diet and exercise are also major causes of type 2 diabetes. For example, risk factors such as obesity, high cholesterol, high blood pressure and low physical activity can be reduced or even eliminated. eating the right food and exercising regularly. Enter: Diabetes Superfoods.

    Here are 10 so-called superfoods to include in your daily diet:

    • beans
    • dark greens
    • citrus fruits
    • quinoa
    • berries
    • tomatoes
    • fish high in 90 omega-3 fatty acids 9035 grains with enough fiber
    • nuts
    • skim milk and yogurt

    According to the American Diabetes Association, these foods are rich in fiber, protein, and healthy fats (as well as vitamins and antioxidants) and low in simple sugars and saturated fats.In other words, they have a lot of good things, but not all of the bad things that are known to increase the risk of type 2 diabetes. They also have a low glycemic index, which is an important ranking of carbohydrate foods based on the effect of food on blood sugar.

    But before you “supplement” your diet with an endless supply of these diabetes superfoods, it’s important to know this: Superfoods are also part of a myth. Despite the fact that there are vegetables and fruits that are incredibly nutritious, experts emphasize that no food can prevent or cure disease.And like everything else, superfoods should be consumed in moderation and as part of a well-balanced diet and regular exercise regimen to reap their full benefits.

    “Superfoods seem to be due to their high content of one particular nutrient,” says Pooja Mistry, M.D., M.D., nutritionist in Houston from H-E-B grocery stores. “For example, cabbage has become a superfood because of its high vitamin K content.Asai and blueberries for their antioxidants, avocados for healthy fats, edamame for protein, these foods alone cannot do the job. They are a great source of value, but work best when paired with a variety of healthy foods. In fact, food alone will not come from anything. ”

    With this philosophy in mind, it is relatively easy to incorporate diabetes-fighting superfoods into your daily diet. If you’re not sure how to do this, these nutritionists have four easy superfood recipes that you don’t need a culinary education to make.

    If you don’t like breakfast or prefer to eat on the road, a morning smoothie is perfect to start your day, especially if it’s full of fiber. Rebecca Lewis, Nutritionist at HelloFresh, offers a personal favorite recipe that is as beautiful (and simple!) As it is good for you.

    Posted by Rebecca Lewis, RD (@rebeccalewisrd)

    Orange Turmeric Smoothie

    Ingredients:

    • 8 oz water 2
    • medium-large carrot
    • 1 orange
    • 1/2 cup frozen mango
    • 1-inch chunk of grated turmeric root
      = 1 tablespoon (if you cannot find one, use 1 teaspoon of ground turmeric powder
      )
    • 1 -inch piece of ginger,
      grated = 1 tablespoon

    Directions:

    1.Peel the orange, carrot, turmeric and ginger (rub if necessary).

    2. Mix all the ingredients and enjoy!

    * Tip: Be careful when touching turmeric. When used as a fabric dye, turmeric can seriously stain your clothes.

    “Most superfoods are plant-based,” says Lewis. “This is important because any diet aimed at improving health and well-being is based on a large amount of fruits and vegetables [which] are also a rich source of fiber.This is very important for people with diabetes, as fiber slows down the release of sugar into the bloodstream (and also helps curb cravings). ”

    And the added bonus is that Lewis’s smoothie contains turmeric, a spice similar to ginger that helps treat and prevent type 2 diabetes.

    For many busy people, lunch is a common time to eat poorly. But eating out on a regular basis can wipe out all your hard work by eating well throughout the day. So instead of driving, prepare a nutritious superfood the night before or in the morning.This will help you reduce your sugar and fat intake, but still provide you with energy for the rest of the day. Registered Dietitian and Nutrition Blogger Kaylee McMordy, MCN, RDN, LD has a device that’s perfect for satisfying hunger and fighting Type 2 diabetes.

    Blackberry and Peach Salad

    Salad Ingredients:

    • 3 cups chopped cabbage
    • 20 mint leaves
    • 1 cup fresh blackberry
    • 1 large peach, diced
    • cups of cheese

    • 1/4 cup toasted almonds

    Dressing ingredients:

    • 1/2 tablespoon lemon juice
    • 1/2 tablespoon apple cider
      vinegar
    • 1/2 teaspoon honey
    • 1 tablespoon olive oil
    • 1/4 teaspoon poppy seeds

    Directions:

    1. Toast almonds by heating
      in a nonstick skillet over medium heat until light brown and aromatic.
    2. Combine cabbage, mint,
      berries, peaches, goat cheese and almonds in a large bowl.
    3. Whisk in the dressing
      ingredients and pour over the salad.

    * Tip: Store leftovers in the refrigerator in an airtight container. This salad can be prepared the day before you want to eat it.

    “One piece of cabbage won’t cure anything,” says McMordi. “It’s best to eat five or more servings of fruits and vegetables a day, so try to have one serving as an antioxidant-rich superfood.”Try to eat nuts at least twice a week and fish at least twice a week.”

    When your afternoon snack comes, resist the urge to grab a bag of chips or other packaged snacks that are full of sugar and saturated fat. Instead, drink a cup of fat-free, unsweetened yogurt with fruits or nuts. If you’re looking for something sweet, you can try this light protein shake from H-E-B Health and Wellness. Added matcha tea is a bonus refreshment for midday wakefulness.

    Chocolate matcha protein smoothie

    Ingredients:

    • 2 tablespoons chocolate whey
      powder
    • 1 teaspoon matcha green tea
    • 1/2 medium banana
    • 1 cup skim milk 1 tablespoon
    • seed

    • 1 cup ice

    Directions:

    1. Combine the ingredients in the
      blender until smooth and serve immediately.

    “Snacks like these prove that you can pamper yourself a little and still fight diabetes, if only in moderation,” says Mistry. consumption with added fats and proteins to slow down digestion. This does not mean that you need to give up a certain food group or avoid certain foods. ”

    After a long day, you may be tempted to eat what is easiest for dinner.But it’s important to avoid very heavy meals at night because this is the time when you tend to be most inactive and burn the fewest calories, which can lead to spikes in blood sugar and weight gain. a salmon dish that’s ready in 30 minutes, like this from Hannah Berkeley, Lead Nutritionist at Glycoleap.

    Salmon baked with lemon and garlic

    Ingredients:

    • 4 salmon fillets
    • 3 chopped garlic cloves
    • 2 tablespoons chopped cilantro
    • 1 lemon, juice
    • 9035 Recommendations:

      1. Preheat oven to 350 ° F.
      2. Combine the olive oil and lemon juice
        in a small bowl.
      3. Grate fish fillet with minced garlic
        and place on a baking dish.
      4. Drizzle the olive oil mixture over the fish and sprinkle with cilantro
        .
      5. Cover with aluminum foil
        and bake for 15-20 minutes. The fish is done when it peels off easily with a fork.

      “Limit your red meat intake to once or twice a week and try some of the healthier foods [like salmon],” Berkeley advises.“Replacing some saturated fats with healthy fats can help reduce inflammation and keep your heart healthy. But be careful with your serving size. Even the healthy fats found in olive oil, avocados, oily fish, and nuts are high in calories! »


      Foram Meta is a San Francisco-based journalist based in New York and Texas. She received her BA in Journalism from the University of Texas at Austin, and her work has been published in Marie Claire, India.com and Medical News Today, among others.Most recently, Foram worked as a ghost writer and assistant editor on a patient guide to epilepsy surgery with a top New York City epileptologist, the first of its kind in patient-centered literature. hopes to continue to use the power of the written word to advance health education and help ordinary people live better and fuller lives on a healthier planet.

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  • New Year’s recipes 2014: dishes for diabetics

    A diet for diabetics is the key to health. But this is not a reason to refuse the festive table and delicious dishes. I WANT selected for you the best diabetic recipes for the New Year’s feast.

    During the holiday, try not to lose your head and not pass.Do not starve all day, but eat as usual – in this case, you will protect yourself from excess food on New Year’s Eve.

    For people with diabetes, meals that are low in fat and carbohydrates are recommended, but this does not mean that fats and carbohydrates should be eliminated altogether. The main thing is a healthy balanced diet!

    Salads

    Shrimp salad

    Ingredients: 100 g shrimps, 200 g carrots, 200 g tomatoes, 150 g cucumbers, 2 eggs, 50 g green peas, 200 g cauliflower, 1/2 cup kefir or sour cream, 1 tablespoon lemon juice, dill, leaf salad, salt.

    Preparation: to , rinse and boil the roast. Leave the cooked shrimps in the broth for 5 minutes. Cut vegetables into cubes, add peeled shrimp and the rest of the ingredients. Stir and season with sour cream or kefir, put in a salad bowl, garnish with lettuce leaves and sprinkle with finely chopped dill.

    Goat cheese salad with walnuts

    Ingredients: 1 large head of lettuce, 2 bunches of watercress, 1 red onion, 100 g of goat cheese, 100 g of walnuts.Refueling: 2 tbsp. l. freshly squeezed orange juice, 2 tbsp. l. red wine vinegar, 2 tbsp. l. unsweetened orange juice, 2 tbsp. l. olive oil, a pinch of salt and pepper.

    Directions: Tear lettuce leaves into pieces and place in a large salad bowl with watercress and finely chopped onions. Dressing: combine orange juice, wine vinegar, olive oil, sugar, salt and pepper in a jar and shake. Pour the dressing over the salad and stir. Crumble the cheese on top and sprinkle with walnuts.

    Chicken and avocado salad

    Ingredients: 300 g chicken fillet, 1/2 cucumber, 1 avocado, 1 apple, 3-4 tbsp. l. Greek yogurt, 100 g of a mixture of watercress and spinach, olive oil, 1/2 lemon, juice only.

    Preparation: bake the chicken fillet in the oven, cool and chop finely. Stir in chicken, chopped cucumber, avocado, grated apple and Greek yogurt, season with spices and salt. In another bowl, combine watercress and spinach and season with olive oil and lemon juice.Mix everything and serve.

    Snacks

    Pepper stuffed with feta cheese and cucumber

    Ingredients: 300 g bell pepper, 50 g feta cheese, 3 fresh cucumbers, 1 clove of garlic, spices, salt.

    Preparation: Rinse pepper, remove stalks and seeds. Grate the cheese, finely chop the cucumbers, chop the garlic, mix everything and stuff the pepper with the resulting mixture. Serve, garnish with finely chopped herbs.

    Eggplant caviar

    Ingredients: 500 g eggplant, 300 g fresh tomatoes, 4 cloves of garlic, 2 tbsp. l. vegetable oil, herbs, salt.

    Preparation: bake eggplants in a preheated oven, then cool and peel. Grind the eggplant in mashed potatoes. Chop the garlic, finely chop the parsley and add to the eggplant. Peel the tomatoes and chop finely. Put the tomatoes on fire, bring to a boil, add vegetable oil and simmer until the liquid evaporates.Add eggplant puree to the resulting mass. Season with salt, stir and bring to a boil, stirring all the time.

    Tomatoes, baked with egg and feta cheese

    Ingredients : 200 g fresh tomatoes, 3 eggs, 75 g feta cheese, 2 tablespoons of chopped crackers, 50 g butter, dill or parsley.

    Preparation: Cut each tomato into two halves. Take out the core. Place the halves on a greased baking sheet.Pour a raw egg into each half, sprinkle with grated feta cheese, add some breadcrumbs. Put a piece of butter on top, put the baking sheet in the oven and bake at a moderate temperature. Sprinkle the baked tomatoes with chopped herbs.

    Vegetable jelly

    Ingredients: 350 g of cauliflower, 50 g of carrots, 3 tablespoons of fresh green peas, 1 celery root, 2 glasses of water, 20 g of gelatin, 1 lemon, herbs, salt.

    Preparation: to , rinse the apust, boil in salted water until soft, then divide into pieces.Boil finely chopped carrots and celery in boiling water. Pour gelatin with a small amount of boiled cold water and let it swell. Add lemon juice to the gelatin water and heat the mixture over low heat. Finely chop the vegetables and pour over the prepared liquid. Place the jelly in the refrigerator to set.

    Vegetable rolls

    Ingredients : 400 g of eggplant, 2 tablespoons of flour, 200 g of tomatoes, 200 g of cucumbers, 3 cloves of garlic, 1 cup of kefir, salt.

    Directions: Finely chop the cucumbers and tomatoes, add chopped garlic and kefir, add a little salt and stir. Cut the eggplants into thin longitudinal slices, salt and roll in flour. Put a little of the prepared mixture on the edge of the eggplant slice and wrap it in a tube. Roll the rolls in flour, leave to lie for 10 minutes and bake in the oven until tender.

    Shrimps with milk sauce

    Ingredients: 500 g frozen shrimp, 1 tablespoon chopped dill, 3 teaspoons butter, 1 cup milk, 1/2 cup water, 1 teaspoon flour, 3 teaspoons butter, 3 onions.

    Preparation: Rinse the shrimp and boil in salted boiling water with the addition of dill. Cook for 3-5 minutes until the shrimp float to the surface and turn a bright orange color. Leave the finished shrimps in the hot broth for 15-20 minutes. Then put them on a dish and garnish with dill sprigs. Sauce: finely chop the onion and fry. Lightly fry the flour without oil, dilute with hot milk, add the onion while stirring and cook for 5-7 minutes. Season with salt, add spices, bring to a boil and season with oil.

    Main courses

    Chicken stuffed with mushrooms

    Ingredients: 2 chickens, 3 tablespoons of vegetable oil, 1/3 cup sour cream, 1 onion, 1 kg of fresh tomatoes, 250 g of mushrooms, spices.

    Preparation : Boil the chicken. Rinse the mushrooms, boil, chop finely. Place the mushrooms in a saucepan, add oil, sour cream, salt and pepper and simmer for a few minutes. Stuff the chicken with mushrooms, place in the oven and bake.Serve hot, sprinkle with finely chopped herbs. It is recommended to serve vegetable salads as a side dish.

    Mini Chops

    Ingredients: 200 g beef, 1 onion, 1 tsp. butter, herbs, salt, pepper.

    Preparation: Rinse the meat, remove all films and tendons, cut into pieces across the fibers and beat off. Chop the onion finely and place the meat in layers in a prepared buttered skillet.Transfer each layer of meat with onions. Simmer the meat over low heat until tender. Sprinkle with finely chopped herbs before serving. It is recommended to serve vegetable salads as a side dish.

    Cabbage rolls

    Ingredients: 1 kg of fresh cabbage, 2 tablespoons of vegetable oil, 6 tomatoes, 2 tablespoons of flour, 1/3 cup of sour cream, salt. For the filling: 300 g ground beef, 1 onion, 1 tsp. butter, 40 g of rice, salt.

    Preparation: dismantle the head of cabbage into leaves.Scald the leaves with boiling water for softness. Put the minced meat filling in the middle of each sheet, then fold the sheet. Dip each cabbage roll in flour and fry a little in a pan. Then transfer the cabbage rolls to a saucepan, add water and chopped tomatoes. Simmer cabbage rolls over low heat until tender. Serve with sour cream.

    Rabbit, stewed with vegetables

    Ingredients: 200 g rabbit meat, 40 g butter, 40 g carrots, 1 onion, 1 tablespoon flour, 200 g fresh tomatoes, spices, herbs, salt.

    Preparation: rinse the meat, chop and simmer for 10-15 minutes. Finely chop the carrots and onions, add them to the meat. Simmer for a couple of minutes and add flour and finely chopped tomatoes, mix everything. Add a little water, salt and pepper, cover and simmer for 1 hour. Serve with finely chopped herbs. Sour cream and vegetable dishes can be served with the stew rabbit.

    Desserts

    Chocolate sorbet with cinnamon

    Ingredients: 200 g sugar, 50 g powder, cocoa, a pinch of salt, 1 tsp.l. instant coffee, 1 cinnamon stick, 6 tsp. chocolate liqueur crème de cocoa.

    Directions: Put sugar, cocoa, salt, coffee and a cinnamon stick in a large saucepan and add 600 ml of water. Bring to a boil, stirring occasionally, until the sugar dissolves. Boil for 5 minutes, then remove from heat. Allow to cool. Remove the cinnamon stick and refrigerate. Pour everything into a container and place in the coldest part of the freezer until completely frozen, then transfer to a blender or food processor and chop into a homogeneous mass.Quickly return to container again and place in the freezer for 1 hour. Then put the sorbet in cups and pour over 1 teaspoon of liqueur. Serve immediately.

    Orange cheesecake with dried apricots and ginger

    Ingredients: 50 g butter, 175 g diabetic shortbread cookies, 500 g cottage cheese, 100 g sugar, 2 eggs, grated zest and juice of 2 oranges, 150 g dried apricots, 50 g raisins.

    Preparation: Preheat the oven to 150 C. Grease the cheesecake pan with butter.Melt the butter, mix with the cookie crumbs and tamp on the bottom of the mold. Bake for 10 minutes. Beat the cottage cheese, sugar and eggs. Put the orange zest, juice and dried apricots in a small saucepan and cook over low heat for 10 minutes, until the puree is smooth. Grind dried apricots in a blender until puree. Add mashed potatoes and raisins to the curd mixture, transfer to the prepared dish and bake for 40 minutes. Turn off the oven, leave the cheesecake to cool for an hour in the oven. Chill for 2 hours and serve garnished with a sprig of mint.

    Source: WANT

    90,000 Morning hyperglycemia: causes

    Freeze sugar before bed, 5.5 mmol on a glucometer. You calmly go to bed in anticipation of a great delicious morning. And in the morning “bam” – hyperglycemia. The mood is irrevocably ruined: (Why is sugar high in the morning? Here are the most common reasons:


    Proteins / fats before dinner

    If the dinner contained a large amount of proteins (B) and fats (G), then morning hyperglycemia is an explainable and expected phenomenon.These nutrients are absorbed by the body much longer than carbohydrates (U), and if consumed in excess, they can raise blood sugar in 2-5 hours. C B and G Is High Morning Sugar Cause? To check, you need to have dinner with virtually net carbohydrates – fruit salad or porridge with low-fat milk – and track the night sugars (take additional measurements every 1.5-2 hours).

    Missed nocturnal hypoglycemia

    … and “rollback” after it. The result is high sugar in the morning. There are many reasons for night hypo – this is a topic for a separate article.Therefore, if you have nightmares at night, you sweat, in the morning you feel weak and tired, and the numbers on the glucometer are not encouraging – this is a reason to additionally monitor the night sugars.

    Lack of base

    Just overnight insulin isn’t enough. And when it is not enough – sugar is high. And as always, frequent measurements will help: if sugar gradually rises during the night, most likely the problem is a lack of base.

    The base does not reach the moment of awakening

    Due to individual characteristics, insulin does not work 24 (Lantus, Tudgeo, Tresiba) or 12 hours (Levimir), but less.As a result, when you wake up, the concentration of the hormone in the blood is no longer enough to keep an even background.

    Dawn Phenomenon

    Morning dawn is a guest that no one is happy about. The reason for the phenomenon of dawn is the release of counterinsular hormones from 3 to 8-9 am. These hormones literally cause the liver to release glucose into the bloodstream. If, during night monitoring, you notice a sharp, stable rise in sugar at certain hours, most likely this is the morning dawn.

    Incorrect prolonged insulin injection technique

    For example, an injection was made in a lump or insulin leaked out during the injection. The injection technique was not invented in vain. If it is violated, then insulin can work “crooked”, unpredictably.

    To understand the reason for the morning hyper, you need to do a lot of work: experiment with dinner, make additional night measurements. But when you figure it out, morning sugars will delight you with their stability.