7-day diabetes meal plan: Meals and planning methods

Managing blood sugar levels is key to living well with diabetes and avoiding some of its complications. Maintaining a healthy diet and following a diabetes meal plan can help.

Following a diabetes meal plan may help a person ensure variety in their diet and assist them in reaching or maintaining a moderate weight.

This article provides two 7-day meal plans suitable for people on a calorie-controlled diet to support weight loss. One provides 1,200 calories per day and the other provides 1,600 per day.

However, no one plan will suit everyone. Ultimately, it is best for each person to work out their own meal plan with help from a doctor or dietitian.

A diabetes meal plan may help an individual keep track of the carbohydrates and calories they consume and make healthy eating more interesting by introducing some new ideas to the diet.

However, these meal plans may not provide enough calories for some people, including individuals who are very physically active, people who are pregnant or breast- or chestfeeding, and those with certain health conditions.

Additionally, a low calorie diet can be restrictive and may make it more challenging to meet nutritional needs. Therefore, careful planning is essential.

The following plans include the number of carbohydrates for each meal and each day, based on calculations by the United States Department of Agriculture. They incorporate three meals a day, plus snacks, all of which include a maximum of 3 servings of healthy, high fiber carbohydrates.

A person should consult a doctor or dietitian about whether the amounts below are suitable for them. If needed, they can make adjustments by modifying portion sizes or adding extra snacks or meals.

Share on PinterestMeasuring portions can ensure accurate monitoring of a diet. Arayabandit/Shutterstock

People with diabetes can enjoy a healthy, varied diet that helps with managing blood sugar levels.

Developing this type of diet involves:

• balancing carbohydrates, proteins, and fats to meet dietary goals
• measuring portions accurately
• planning ahead

With this in mind, the following steps may help a person put together a healthy 7-day meal plan:

1. Note daily targets for calories and carbohydrates.
2. Determine how many portions of carbohydrates and other food components will meet those targets.
3. Divide those portions among a day’s meals and snacks.
4. Review the rankings of favorite and familiar foods and try to incorporate them into meals, considering the information above.
5. Use exchange lists and other resources to fill out a daily schedule. Exchange lists group foods according to the number of carbs they contain, making it simpler to swap one food type for another. They may also group foods with similar levels of fats and proteins and include subcategories.
6. Plan meals to maximize ingredient use, such as by having roast chicken one day and chicken soup the next.
7. Repeat the process for each day of the week.
8. Monitor blood sugar levels daily and weight regularly to see if the plan is producing the desired results.

Share on PinterestMeal planning may help people with diabetes manage their condition. Vitalii Vodolazskyi/Shutterstock

Factors affecting dietary choices for people with diabetes include:

• balancing carbohydrate intake with activity levels and the use of insulin and other medications
• consuming plenty of fiber to help manage blood sugar levels
• limiting highly processed carbohydrates and foods with added sugars
• understanding how dietary choices can affect complications of diabetes, such as high blood pressure
• managing weight
• taking into account individual treatment plans and recommendations from a doctor or dietitian

Incorporating the various methods below may help when creating a diabetes meal plan.

Weight management

There appears to be a link between diabetes and obesity. Many people with diabetes may be aiming to lose weight or prevent weight gain.

One way to manage weight may be by counting calories. The number of calories a person needs each day will depend on factors such as:

• blood glucose targets
• activity levels
• height
• sex
• specific plans to lose, gain, or maintain weight
• the use of insulin and other medications
• preferences
• budget

Various dietary approaches can help a person reach and maintain a moderate weight, and not all of them involve counting calories.

The DASH diet, for example, focuses mainly on fruits, vegetables, whole grains, nuts, and seeds, as well as dairy products, poultry, and fish that are low in fat or fat-free. It encourages people to avoid added salt, sugars, unhealthy fats, red meat, and processed carbs.

The DASH diet aims to improve blood pressure levels in people with hypertension, but research also suggests it may help with losing and managing weight.

A doctor or dietitian can offer further guidance about weight management.

The plate method

Share on PinterestThe plate method may help a person get the right amount of each food type. Halfpoint/Shutterstock

Getting the right nutritional content from food is important for everyone.

The plate method uses the image of a standard 9-inch dinner plate to help people visualize nutritional balance as they plan their meals. The Centers for Disease Control and Prevention (CDC) recommend that a full plate includes:

• 50% nonstarchy vegetables
• 25% lean protein, such as lentils, tofu, fish, or skinless chicken or turkey
• 25% high fiber carbohydrates, such as whole grains or legumes

A person who needs a higher intake of carbs can add a small amount of fresh fruit or a glass of milk.

Some oils can be healthy and low in carbs, but high in calories. A person can use these oils to prepare food and add flavor, but it is important to consume them in moderation.

Limited amounts of monounsaturated fats, such as olive and canola oils and avocado, can support health, as can limited amounts of polyunsaturated fats, such as sesame seeds and nuts.

Saturated fats — present in coconut oil, animal fats, and dairy products — can increase cholesterol levels, which is a risk factor for cardiovascular disease.

Current dietary guidelines recommend that:

• 45–65% of an adult’s calories come from carbohydrates
• fewer than 10% come from added sugar
• 20–35% come from fat, with fewer than 10% of these coming from saturated fat
• 10–35% come from protein

A person can ask a doctor if these guidelines are suitable. Some people with diabetes may need a lower carb intake to manage their blood sugar well.

Carbohydrate control

According to the National Institute of Diabetes and Digestive and Kidney Diseases, one way to manage blood sugar levels is to decide how many carbohydrates to consume each day and how to spread those among meals. People can then choose how to “spend” their carbohydrates by using a carbohydrates exchange list.

Experts no longer recommend a standard carb intake for people with diabetes, as each person has different requirements. The type of carb can also affect the amount a person can eat. Highly processed carbs and sugars can raise blood glucose levels quickly without offering any nutritional benefits.

Fiber, on the other hand, is slow to digest and can help with weight and glucose management. Current guidelines recommend a fiber intake of 25–38 grams each day for most adults, depending on a person’s age and sex.

It is best to speak with a doctor about how many and what type of carbs to consume and how to distribute them throughout the day.

Glycemic index

The glycemic index (GI) ranks foods according to how quickly they raise blood sugar levels.

Foods with high GI scores increase blood sugar levels rapidly. These foods include sugars and other highly processed carbs. Foods with low scores contain no or few carbs or contain fiber, which the body does not absorb as quickly as processed carbs.

Here are some examples of carbohydrate-rich foods and their GI scores:

• low GI (scores of 55 or less): whole wheat bread that is 100% stone-ground, sweet potato with the skin, most fruits, whole oats
• medium GI (56–69): quick oats, brown rice, whole wheat pita bread
• high GI (70 and above): white bread, russet potatoes, candies, white rice, melon

The 1,200 calorie per day plan consists of the following meals and snacks:

Monday

Breakfast: One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange. Total carbs: 39.

Lunch: Mexican bowl: Two-thirds of a cup low sodium canned pinto beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1 ounce (oz) cheese, 1 tablespoon (tbsp) salsa. Total carbs: 30.

Snack: Twenty 1-gram baby carrots with 2 tbsp hummus. Total carbs: 21.

Dinner: 1 cup cooked lentil penne pasta, 2 oz ground lean turkey, 1.5 cups veggie tomato sauce with garlic, mushrooms, greens, zucchini, and eggplant. Total carbs: 35.

Total carbs for the day: 125.

Tuesday

Breakfast: Three-quarter cup of blueberries, 1 cup cooked oatmeal, 1 oz almonds, 1 teaspoon (tsp) chia seeds. Total carbs: 34.

Lunch: Salad: Half a cup chickpeas, 2 cups fresh spinach, 2 oz grilled chicken breast, half a small avocado, half a cup sliced strawberries, one-quarter cup shredded carrots, 2 tbsp dressing. Total carbs: 52.

Snack: One small peach diced into one-third cup of 2% cottage cheese. Total carbs: 16.

Dinner: Mediterranean couscous: Two-thirds of a cup whole wheat cooked couscous, half a cup sautéed eggplant, four sundried tomatoes, five chopped jumbo olives, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil. Total carbs: 38.

Total carbs for the day: 140.

Wednesday

Breakfast: Three-quarter cup blueberries, two-egg veggie omelet with spinach, mushrooms, bell pepper, avocado, and a half cup of black beans. Total carbs: 34.

Lunch: Sandwich: Two regular slices of 100% whole wheat bread, 1 tbsp plain, nonfat Greek yogurt, 1 tbsp mustard, 2 oz canned tuna in water mixed with a quarter cup shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple. Total carbs: 40.

Snack: 1 cup unsweetened kefir. Total carbs: 12.

Dinner: Half a cup succotash, 1 tsp butter, 2 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple. Total carbs: 34.

Total carbs for the day: 120.

Thursday

Breakfast: Sweet potato toast: Two slices of toasted sweet potato topped with 1 oz goat cheese, spinach, 1 tsp sprinkled flaxseed. Total carbs: 44.

Lunch: 2 oz roast chicken, 1 cup raw cauliflower, 1 tbsp low fat French dressing, 1 cup fresh strawberries. Total carbs: 23.

Snack: 1 cup low fat plain Greek yogurt mixed with half a small banana. Total carbs: 15.

Dinner: Two-thirds cup of quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi. Total carbs: 44.

Total carbs for the day: 126.

Friday

Breakfast: One-third cup of Grape-Nuts or similar high fiber cereal, half a cup blueberries, 1 cup unsweetened almond milk. Total carbs: 41.

Lunch: Salad: One-quarter cup tomatoes, 2 cups spinach, 1 oz cheddar cheese, one boiled chopped egg, 2 tbsp yogurt dressing, one-quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas. Total carbs: 47.

Snack: 1 cup celery with 1 tbsp peanut butter. Total carbs: 6.

Dinner: 2 oz salmon filet, a medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus. Total carbs: 39.

Total carbs for the day: 133.

Saturday

Breakfast: A cup of low fat plain Greek yogurt sweetened with half a mashed banana, 1 cup strawberries, 1 tbsp chia seeds. Total carbs: 32.

Lunch: Tacos: Two corn tortillas, one-third cup cooked black beans, 1 oz low fat cheese, 2 tbsp avocado, 1 cup coleslaw, salsa as dressing. Total carbs: 70.

Snack: One cherry tomato and 10 baby carrots with 2 tbsp hummus. Total carbs: 14.

Dinner: Half a medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarter cup whole strawberries. Total carbs: 41.

Total carbs for the day: 157.

Sunday

Breakfast: Chocolate peanut oatmeal: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1 tbsp peanut butter, 1 tbsp chia seeds. Total carbs: 21.

Lunch: One small whole wheat pita pocket, half a cup cucumber, half a cup tomatoes, half a cup lentils, half a cup leafy greens, 2 tbsp salad dressing. Total carbs: 30.

Snack: One small grapefruit, 1 oz almonds. Total carbs: 26.

Dinner: Half a cup cooked beets, 2 oz boiled shrimp, 1 cup green peas, 1 tsp butter, 1 cup sautéed Swiss chard, 1 tsp balsamic vinegar. Total carbs: 39.

Total carbs for the day: 116.

Monday

Breakfast: One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange. Total carbs: 39.

Lunch: Mexican bowl: One-third cup brown rice, two-thirds cup home-made baked beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1.5 oz cheese, 1 tbsp salsa. Total carbs: 43.

Snack: Twenty 10-gram baby carrots with 2 tbsp hummus. Total carbs: 21.

Dinner: 1 cup cooked lentil penne pasta, 2 oz ground lean turkey, 1.5 cups veggie tomato sauce with garlic, mushrooms, greens, zucchini, and eggplant. Total carbs: 35.

Snack: 1 cup cucumber, 2 tsp tahini. Total carbs: 3.

Total carbs for the day: 141.

Tuesday

Breakfast: Three-quarter cup blueberries, 1 cup cooked oatmeal, 1 oz almonds, 2 tsp chia seeds. Total carbs: 39.

Lunch: Salad: Half a cup chickpeas, 2 cups fresh spinach, 3 oz grilled chicken breast, half a small avocado, half a cup sliced strawberries, a quarter cup shredded carrots, 2 tbsp low fat French dressing. Total carbs: 49.

Snack: One small peach diced into one-third of a cup of 2% fat cottage cheese. Total carbs: 16.

Dinner: Mediterranean couscous: Two-thirds cup cooked whole wheat couscous, half a cup sautéed eggplant, four sundried tomatoes, five jumbo olives chopped, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil. Total carbs: 38.

Snack: One apple with 2 tsp almond butter. Total carbs: 16.

Total carbs for the day: 158.

Wednesday

Breakfast: One cup blueberries, two-egg veggie omelet with spinach, mushrooms, bell pepper, avocado, half a cup of black beans. Total carbs: 43.

Lunch: Sandwich: Two regular slices 100% whole wheat bread, 1 tbsp plain Greek nonfat yogurt, 1 tbsp mustard, 3 oz canned tuna in water mixed with a quarter cup of shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple. Total carbs: 43.

Snack: 1 cup unsweetened kefir. Total carbs: 12.

Dinner: Half a cup succotash, 1.5 oz cornbread, 1 tsp butter, 3 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple. Total carbs: 47.

Snack: Twenty peanuts, 1 cup carrots. Total carbs: 15.

Total carbs for the day: 160.

Thursday

Breakfast: Sweet potato toast: Two slices of toasted sweet potato topped with 1 oz goat cheese, spinach, and 1 tsp sprinkled flaxseed. Total carbs: 44.

Lunch: 3 oz roast chicken, 1.5 cups raw cauliflower, 1 tbsp salad dressing, 1 cup fresh strawberries. Total carbs: 23.

Snack: 1 cup low fat plain Greek yogurt mixed with half a small banana. Total carbs: 15.

Dinner: Two-thirds cup quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi. Total carbs: 44.

Snack: 1 cup celery, 1.5 tsp peanut butter. Total carbs: 6.

Total carbs for the day: 132.

Friday

Breakfast: One-third cup Grape-Nuts or similar high fiber cereal, half a cup blueberries, 1 cup unsweetened almond milk. Total carbs: 41.

Lunch: Salad: A quarter cup tomatoes, 2 cups spinach, 1 oz cheddar cheese, 1 boiled chopped egg, 2 tbsp yogurt dressing, a quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas. Total carbs: 47.

Snack: 1 cup celery with 1 tbsp peanut butter. Total carbs: 6.

Dinner: 3 oz salmon filet, a medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus. Total carbs: 39.

Snack: Half cup vegetable juice, 10 stuffed green olives. Total carbs: 24.

Total carbs for the day: 157.

Saturday

Breakfast: 1 cup low fat plain Greek yogurt sweetened with half a mashed banana, 1 cup strawberries, 1 tbsp chia seeds. Total carbs: 32.

Lunch: Tacos: Two corn tortillas, one-third cup cooked black beans, 1 oz low fat cheese, 4 tbsp avocado, 1 cup coleslaw, salsa as dressing. Total carbs: 76.

Snack: One cherry tomato and 10 baby carrots with 2 tbsp hummus. Total carbs: 14.

Dinner: Half a medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarter cup whole strawberries. Total carbs: 48.

Snack: Half a small avocado drizzled with hot sauce. Total carbs: 9.

Total carbs for the day: 179.

Sunday

Breakfast: Chocolate peanut oatmeal: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1. 5 tbsp peanut butter, 1 tbsp chia seeds. Total carbs: 21.

Lunch: One small whole wheat pita pocket, half cup cucumber, half cup tomatoes, half cup cooked lentils, half cup leafy greens, 3 tbsp salad dressing. Total carbs: 30.

Snack: One medium apple, 1 oz pumpkin seeds. Total carbs: 26.

Dinner: 3 oz boiled shrimp, 1 cup green peas, 1 tsp butter, half cup cooked beets, 1 cup sauteed Swiss chard, 1 tsp balsamic vinegar. Total carbs: 39.

Snack: Sixteen pistachios, 1 cup jicama. Total carbs: 15.

Total carbs for the day: 131.

Fruit is highly nutritious and can generally fit into a balanced diet for people with diabetes. However, people should be sure to consider the carbohydrate content of fruits and adjust their diet as needed.

According to the American Diabetes Association, a person should opt for fresh, canned, or frozen fruits. They should also look for those that are free of added sugars where possible.

While people can also enjoy dried fruit and 100% fruit juice in moderation, these may not be as filling as whole fruits.

Certain fruits may also have a higher glycemic index, including:

• pineapples
• ripe bananas
• some dried fruits, such as dates
• watermelon

Though a person can include these in a healthy diet plan for diabetes, experts recommend monitoring portion sizes to prevent spikes in blood sugar levels.

A person can use all of the above strategies to create a diabetes meal plan.

For example, food exchange lists can help ensure nutritional content, while the plate method may help when determining portion sizes. Counting carbs and checking GI rankings can help ensure a person’s diet is balanced and nutritious.

Q:

“It can be hard to follow a diet plan precisely if you don’t have time for careful shopping and cooking. What is the main thing to keep in mind?”

A:

“To simplify meal planning when venturing away from a set plan, I recommend making a batch meal and following the plate method for portioning.

For example, cook four pieces of salmon, 8 cups of broccoli, and a batch — at least 2 cups — of a high fiber carb like beans. Each portioned meal would then be a piece of salmon, 2 cups of broccoli and a half-cup of beans.

This will ensure a person is maximizing their nutrition and managing carbohydrate intake while not having to spend an excessive amount of time cooking a new meal each night.”

Answers represent the opinions of our medical experts. All content is strictly informational and people should not consider it medical advice.

Was this helpful?

There are a number of factors for a person with diabetes to consider when planning meals. A premade meal plan can help, but people may need to adjust it to meet their specific needs.

A doctor will prepare a treatment plan for diabetes, which will include targets for healthy eating. The American Diabetes Association also provides a meal planning system that may help with developing a suitable diet.

7-day diabetes meal plan: Meals and planning methods

Managing blood sugar levels is key to living well with diabetes and avoiding some of its complications. Maintaining a healthy diet and following a diabetes meal plan can help.

Following a diabetes meal plan may help a person ensure variety in their diet and assist them in reaching or maintaining a moderate weight.

This article provides two 7-day meal plans suitable for people on a calorie-controlled diet to support weight loss. One provides 1,200 calories per day and the other provides 1,600 per day.

However, no one plan will suit everyone. Ultimately, it is best for each person to work out their own meal plan with help from a doctor or dietitian.

A diabetes meal plan may help an individual keep track of the carbohydrates and calories they consume and make healthy eating more interesting by introducing some new ideas to the diet.

However, these meal plans may not provide enough calories for some people, including individuals who are very physically active, people who are pregnant or breast- or chestfeeding, and those with certain health conditions.

Additionally, a low calorie diet can be restrictive and may make it more challenging to meet nutritional needs. Therefore, careful planning is essential.

The following plans include the number of carbohydrates for each meal and each day, based on calculations by the United States Department of Agriculture. They incorporate three meals a day, plus snacks, all of which include a maximum of 3 servings of healthy, high fiber carbohydrates.

A person should consult a doctor or dietitian about whether the amounts below are suitable for them. If needed, they can make adjustments by modifying portion sizes or adding extra snacks or meals.

Share on PinterestMeasuring portions can ensure accurate monitoring of a diet. Arayabandit/Shutterstock

People with diabetes can enjoy a healthy, varied diet that helps with managing blood sugar levels.

Developing this type of diet involves:

• balancing carbohydrates, proteins, and fats to meet dietary goals
• measuring portions accurately
• planning ahead

With this in mind, the following steps may help a person put together a healthy 7-day meal plan:

1. Note daily targets for calories and carbohydrates.
2. Determine how many portions of carbohydrates and other food components will meet those targets.
3. Divide those portions among a day’s meals and snacks.
4. Review the rankings of favorite and familiar foods and try to incorporate them into meals, considering the information above.
5. Use exchange lists and other resources to fill out a daily schedule. Exchange lists group foods according to the number of carbs they contain, making it simpler to swap one food type for another. They may also group foods with similar levels of fats and proteins and include subcategories.
6. Plan meals to maximize ingredient use, such as by having roast chicken one day and chicken soup the next.
7. Repeat the process for each day of the week.
8. Monitor blood sugar levels daily and weight regularly to see if the plan is producing the desired results.

Share on PinterestMeal planning may help people with diabetes manage their condition. Vitalii Vodolazskyi/Shutterstock

Factors affecting dietary choices for people with diabetes include:

• balancing carbohydrate intake with activity levels and the use of insulin and other medications
• consuming plenty of fiber to help manage blood sugar levels
• limiting highly processed carbohydrates and foods with added sugars
• understanding how dietary choices can affect complications of diabetes, such as high blood pressure
• managing weight
• taking into account individual treatment plans and recommendations from a doctor or dietitian

Incorporating the various methods below may help when creating a diabetes meal plan.

Weight management

There appears to be a link between diabetes and obesity. Many people with diabetes may be aiming to lose weight or prevent weight gain.

One way to manage weight may be by counting calories. The number of calories a person needs each day will depend on factors such as:

• blood glucose targets
• activity levels
• height
• sex
• specific plans to lose, gain, or maintain weight
• the use of insulin and other medications
• preferences
• budget

Various dietary approaches can help a person reach and maintain a moderate weight, and not all of them involve counting calories.

The DASH diet, for example, focuses mainly on fruits, vegetables, whole grains, nuts, and seeds, as well as dairy products, poultry, and fish that are low in fat or fat-free. It encourages people to avoid added salt, sugars, unhealthy fats, red meat, and processed carbs.

The DASH diet aims to improve blood pressure levels in people with hypertension, but research also suggests it may help with losing and managing weight.

A doctor or dietitian can offer further guidance about weight management.

The plate method

Share on PinterestThe plate method may help a person get the right amount of each food type. Halfpoint/Shutterstock

Getting the right nutritional content from food is important for everyone.

The plate method uses the image of a standard 9-inch dinner plate to help people visualize nutritional balance as they plan their meals. The Centers for Disease Control and Prevention (CDC) recommend that a full plate includes:

• 50% nonstarchy vegetables
• 25% lean protein, such as lentils, tofu, fish, or skinless chicken or turkey
• 25% high fiber carbohydrates, such as whole grains or legumes

A person who needs a higher intake of carbs can add a small amount of fresh fruit or a glass of milk.

Some oils can be healthy and low in carbs, but high in calories. A person can use these oils to prepare food and add flavor, but it is important to consume them in moderation.

Limited amounts of monounsaturated fats, such as olive and canola oils and avocado, can support health, as can limited amounts of polyunsaturated fats, such as sesame seeds and nuts.

Saturated fats — present in coconut oil, animal fats, and dairy products — can increase cholesterol levels, which is a risk factor for cardiovascular disease.

Current dietary guidelines recommend that:

• 45–65% of an adult’s calories come from carbohydrates
• fewer than 10% come from added sugar
• 20–35% come from fat, with fewer than 10% of these coming from saturated fat
• 10–35% come from protein

A person can ask a doctor if these guidelines are suitable. Some people with diabetes may need a lower carb intake to manage their blood sugar well.

Carbohydrate control

According to the National Institute of Diabetes and Digestive and Kidney Diseases, one way to manage blood sugar levels is to decide how many carbohydrates to consume each day and how to spread those among meals. People can then choose how to “spend” their carbohydrates by using a carbohydrates exchange list.

Experts no longer recommend a standard carb intake for people with diabetes, as each person has different requirements. The type of carb can also affect the amount a person can eat. Highly processed carbs and sugars can raise blood glucose levels quickly without offering any nutritional benefits.

Fiber, on the other hand, is slow to digest and can help with weight and glucose management. Current guidelines recommend a fiber intake of 25–38 grams each day for most adults, depending on a person’s age and sex.

It is best to speak with a doctor about how many and what type of carbs to consume and how to distribute them throughout the day.

Glycemic index

The glycemic index (GI) ranks foods according to how quickly they raise blood sugar levels.

Foods with high GI scores increase blood sugar levels rapidly. These foods include sugars and other highly processed carbs. Foods with low scores contain no or few carbs or contain fiber, which the body does not absorb as quickly as processed carbs.

Here are some examples of carbohydrate-rich foods and their GI scores:

• low GI (scores of 55 or less): whole wheat bread that is 100% stone-ground, sweet potato with the skin, most fruits, whole oats
• medium GI (56–69): quick oats, brown rice, whole wheat pita bread
• high GI (70 and above): white bread, russet potatoes, candies, white rice, melon

The 1,200 calorie per day plan consists of the following meals and snacks:

Monday

Breakfast: One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange. Total carbs: 39.

Lunch: Mexican bowl: Two-thirds of a cup low sodium canned pinto beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1 ounce (oz) cheese, 1 tablespoon (tbsp) salsa. Total carbs: 30.

Snack: Twenty 1-gram baby carrots with 2 tbsp hummus. Total carbs: 21.

Dinner: 1 cup cooked lentil penne pasta, 2 oz ground lean turkey, 1.5 cups veggie tomato sauce with garlic, mushrooms, greens, zucchini, and eggplant. Total carbs: 35.

Total carbs for the day: 125.

Tuesday

Breakfast: Three-quarter cup of blueberries, 1 cup cooked oatmeal, 1 oz almonds, 1 teaspoon (tsp) chia seeds. Total carbs: 34.

Lunch: Salad: Half a cup chickpeas, 2 cups fresh spinach, 2 oz grilled chicken breast, half a small avocado, half a cup sliced strawberries, one-quarter cup shredded carrots, 2 tbsp dressing. Total carbs: 52.

Snack: One small peach diced into one-third cup of 2% cottage cheese. Total carbs: 16.

Dinner: Mediterranean couscous: Two-thirds of a cup whole wheat cooked couscous, half a cup sautéed eggplant, four sundried tomatoes, five chopped jumbo olives, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil. Total carbs: 38.

Total carbs for the day: 140.

Wednesday

Breakfast: Three-quarter cup blueberries, two-egg veggie omelet with spinach, mushrooms, bell pepper, avocado, and a half cup of black beans. Total carbs: 34.

Lunch: Sandwich: Two regular slices of 100% whole wheat bread, 1 tbsp plain, nonfat Greek yogurt, 1 tbsp mustard, 2 oz canned tuna in water mixed with a quarter cup shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple. Total carbs: 40.

Snack: 1 cup unsweetened kefir. Total carbs: 12.

Dinner: Half a cup succotash, 1 tsp butter, 2 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple. Total carbs: 34.

Total carbs for the day: 120.

Thursday

Breakfast: Sweet potato toast: Two slices of toasted sweet potato topped with 1 oz goat cheese, spinach, 1 tsp sprinkled flaxseed. Total carbs: 44.

Lunch: 2 oz roast chicken, 1 cup raw cauliflower, 1 tbsp low fat French dressing, 1 cup fresh strawberries. Total carbs: 23.

Snack: 1 cup low fat plain Greek yogurt mixed with half a small banana. Total carbs: 15.

Dinner: Two-thirds cup of quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi. Total carbs: 44.

Total carbs for the day: 126.

Friday

Breakfast: One-third cup of Grape-Nuts or similar high fiber cereal, half a cup blueberries, 1 cup unsweetened almond milk. Total carbs: 41.

Lunch: Salad: One-quarter cup tomatoes, 2 cups spinach, 1 oz cheddar cheese, one boiled chopped egg, 2 tbsp yogurt dressing, one-quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas. Total carbs: 47.

Snack: 1 cup celery with 1 tbsp peanut butter. Total carbs: 6.

Dinner: 2 oz salmon filet, a medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus. Total carbs: 39.

Total carbs for the day: 133.

Saturday

Breakfast: A cup of low fat plain Greek yogurt sweetened with half a mashed banana, 1 cup strawberries, 1 tbsp chia seeds. Total carbs: 32.

Lunch: Tacos: Two corn tortillas, one-third cup cooked black beans, 1 oz low fat cheese, 2 tbsp avocado, 1 cup coleslaw, salsa as dressing. Total carbs: 70.

Snack: One cherry tomato and 10 baby carrots with 2 tbsp hummus. Total carbs: 14.

Dinner: Half a medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarter cup whole strawberries. Total carbs: 41.

Total carbs for the day: 157.

Sunday

Breakfast: Chocolate peanut oatmeal: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1 tbsp peanut butter, 1 tbsp chia seeds. Total carbs: 21.

Lunch: One small whole wheat pita pocket, half a cup cucumber, half a cup tomatoes, half a cup lentils, half a cup leafy greens, 2 tbsp salad dressing. Total carbs: 30.

Snack: One small grapefruit, 1 oz almonds. Total carbs: 26.

Dinner: Half a cup cooked beets, 2 oz boiled shrimp, 1 cup green peas, 1 tsp butter, 1 cup sautéed Swiss chard, 1 tsp balsamic vinegar. Total carbs: 39.

Total carbs for the day: 116.

Monday

Breakfast: One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange. Total carbs: 39.

Lunch: Mexican bowl: One-third cup brown rice, two-thirds cup home-made baked beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1.5 oz cheese, 1 tbsp salsa. Total carbs: 43.

Snack: Twenty 10-gram baby carrots with 2 tbsp hummus. Total carbs: 21.

Dinner: 1 cup cooked lentil penne pasta, 2 oz ground lean turkey, 1.5 cups veggie tomato sauce with garlic, mushrooms, greens, zucchini, and eggplant. Total carbs: 35.

Snack: 1 cup cucumber, 2 tsp tahini. Total carbs: 3.

Total carbs for the day: 141.

Tuesday

Breakfast: Three-quarter cup blueberries, 1 cup cooked oatmeal, 1 oz almonds, 2 tsp chia seeds. Total carbs: 39.

Lunch: Salad: Half a cup chickpeas, 2 cups fresh spinach, 3 oz grilled chicken breast, half a small avocado, half a cup sliced strawberries, a quarter cup shredded carrots, 2 tbsp low fat French dressing. Total carbs: 49.

Snack: One small peach diced into one-third of a cup of 2% fat cottage cheese. Total carbs: 16.

Dinner: Mediterranean couscous: Two-thirds cup cooked whole wheat couscous, half a cup sautéed eggplant, four sundried tomatoes, five jumbo olives chopped, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil. Total carbs: 38.

Snack: One apple with 2 tsp almond butter. Total carbs: 16.

Total carbs for the day: 158.

Wednesday

Breakfast: One cup blueberries, two-egg veggie omelet with spinach, mushrooms, bell pepper, avocado, half a cup of black beans. Total carbs: 43.

Lunch: Sandwich: Two regular slices 100% whole wheat bread, 1 tbsp plain Greek nonfat yogurt, 1 tbsp mustard, 3 oz canned tuna in water mixed with a quarter cup of shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple. Total carbs: 43.

Snack: 1 cup unsweetened kefir. Total carbs: 12.

Dinner: Half a cup succotash, 1.5 oz cornbread, 1 tsp butter, 3 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple. Total carbs: 47.

Snack: Twenty peanuts, 1 cup carrots. Total carbs: 15.

Total carbs for the day: 160.

Thursday

Breakfast: Sweet potato toast: Two slices of toasted sweet potato topped with 1 oz goat cheese, spinach, and 1 tsp sprinkled flaxseed. Total carbs: 44.

Lunch: 3 oz roast chicken, 1.5 cups raw cauliflower, 1 tbsp salad dressing, 1 cup fresh strawberries. Total carbs: 23.

Snack: 1 cup low fat plain Greek yogurt mixed with half a small banana. Total carbs: 15.

Dinner: Two-thirds cup quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi. Total carbs: 44.

Snack: 1 cup celery, 1.5 tsp peanut butter. Total carbs: 6.

Total carbs for the day: 132.

Friday

Breakfast: One-third cup Grape-Nuts or similar high fiber cereal, half a cup blueberries, 1 cup unsweetened almond milk. Total carbs: 41.

Lunch: Salad: A quarter cup tomatoes, 2 cups spinach, 1 oz cheddar cheese, 1 boiled chopped egg, 2 tbsp yogurt dressing, a quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas. Total carbs: 47.

Snack: 1 cup celery with 1 tbsp peanut butter. Total carbs: 6.

Dinner: 3 oz salmon filet, a medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus. Total carbs: 39.

Snack: Half cup vegetable juice, 10 stuffed green olives. Total carbs: 24.

Total carbs for the day: 157.

Saturday

Breakfast: 1 cup low fat plain Greek yogurt sweetened with half a mashed banana, 1 cup strawberries, 1 tbsp chia seeds. Total carbs: 32.

Lunch: Tacos: Two corn tortillas, one-third cup cooked black beans, 1 oz low fat cheese, 4 tbsp avocado, 1 cup coleslaw, salsa as dressing. Total carbs: 76.

Snack: One cherry tomato and 10 baby carrots with 2 tbsp hummus. Total carbs: 14.

Dinner: Half a medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarter cup whole strawberries. Total carbs: 48.

Snack: Half a small avocado drizzled with hot sauce. Total carbs: 9.

Total carbs for the day: 179.

Sunday

Breakfast: Chocolate peanut oatmeal: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1. 5 tbsp peanut butter, 1 tbsp chia seeds. Total carbs: 21.

Lunch: One small whole wheat pita pocket, half cup cucumber, half cup tomatoes, half cup cooked lentils, half cup leafy greens, 3 tbsp salad dressing. Total carbs: 30.

Snack: One medium apple, 1 oz pumpkin seeds. Total carbs: 26.

Dinner: 3 oz boiled shrimp, 1 cup green peas, 1 tsp butter, half cup cooked beets, 1 cup sauteed Swiss chard, 1 tsp balsamic vinegar. Total carbs: 39.

Snack: Sixteen pistachios, 1 cup jicama. Total carbs: 15.

Total carbs for the day: 131.

Fruit is highly nutritious and can generally fit into a balanced diet for people with diabetes. However, people should be sure to consider the carbohydrate content of fruits and adjust their diet as needed.

According to the American Diabetes Association, a person should opt for fresh, canned, or frozen fruits. They should also look for those that are free of added sugars where possible.

While people can also enjoy dried fruit and 100% fruit juice in moderation, these may not be as filling as whole fruits.

Certain fruits may also have a higher glycemic index, including:

• pineapples
• ripe bananas
• some dried fruits, such as dates
• watermelon

Though a person can include these in a healthy diet plan for diabetes, experts recommend monitoring portion sizes to prevent spikes in blood sugar levels.

A person can use all of the above strategies to create a diabetes meal plan.

For example, food exchange lists can help ensure nutritional content, while the plate method may help when determining portion sizes. Counting carbs and checking GI rankings can help ensure a person’s diet is balanced and nutritious.

Q:

“It can be hard to follow a diet plan precisely if you don’t have time for careful shopping and cooking. What is the main thing to keep in mind?”

A:

“To simplify meal planning when venturing away from a set plan, I recommend making a batch meal and following the plate method for portioning.

For example, cook four pieces of salmon, 8 cups of broccoli, and a batch — at least 2 cups — of a high fiber carb like beans. Each portioned meal would then be a piece of salmon, 2 cups of broccoli and a half-cup of beans.

This will ensure a person is maximizing their nutrition and managing carbohydrate intake while not having to spend an excessive amount of time cooking a new meal each night.”

Answers represent the opinions of our medical experts. All content is strictly informational and people should not consider it medical advice.

Was this helpful?

There are a number of factors for a person with diabetes to consider when planning meals. A premade meal plan can help, but people may need to adjust it to meet their specific needs.

A doctor will prepare a treatment plan for diabetes, which will include targets for healthy eating. The American Diabetes Association also provides a meal planning system that may help with developing a suitable diet.

Diet and gut bacteria can help treat diabetes

In a new study published in the journal Cell Metabolism, scientists at Austin Gastroenterology Medical Center concluded that a diet rich in the amino acid proline is associated with a higher prevalence of depression.

Globally, 280 million people, or 5% of the adult population, suffer from depression. The World Health Organization has named depression as the leading cause of disability worldwide. Currently available treatments, such as antidepressants and behavioral therapy, are effective for many people, but not suitable or available to everyone. Some studies have shown that diet can affect symptoms of depression. Research has shown that a diet high in processed foods increases the risk of severe depression, while eating fresh, plant-based foods helps relieve symptoms of depression.

Proline is a non-essential amino acid. Proline is used to make collagen, a protein that forms the connective fibers in skin, bones, and muscles. It is mainly found in collagen-rich animal products such as meat, fish, dairy products, and eggs. A plant-based diet has lower levels of proline, but vegans can get the amino acid from supplements or from certain vegetables, including asparagus, cabbage, and buckwheat.

Materials and methods of examination
Researchers were trying to determine whether dietary changes could have any effect on combating depressive symptoms. Scientists used a multi-omics approach to biological analysis – a complex analysis of many different molecules. The authors of the study analyzed the type and amount of amino acids in the diet of study participants. The researchers also analyzed the participants’ blood plasma and stool samples.

Research results

Study results indicate that some people with high levels of the amino acid proline in their diet may experience more severe depression, but this is highly dependent on the gut microbiome. Scientists have found that human gut microorganisms can influence how proline is processed and how the microbiome can counteract the depressive effects of proline in some people. Those who had higher levels of proline in their diets reported more severe depression.

Proline can be metabolized to GABA, a neurotransmitter thought to help fight depression. However, high levels of proline can disrupt GABA production. Participants with severe depression tended to have higher plasma proline levels, suggesting that the proline in their diet is not efficiently metabolized. After analyzing the participants’ microbiome, the scientists found that the gut bacteria of people with high proline intake and low levels of depression contained species involved in proline transport and metabolism.

Testing 2 gut bacteria
To test their theory, the researchers transplanted faecal samples from study participants into mice. Mice transplanted with microbiota from severely depressed participants with high proline levels exhibited depressive behavior.

To further test the effects of proline, the researchers isolated gut bacteria they thought might be important.

Scientists found higher levels of Bifidobacterium in participants with fewer depressive symptoms, as well as some strains of Lactobacillus. Another gut bacterium, Enterobacter, has been linked to more severe depression. The researchers fed fruit flies (Drosophila melanogaster) a diet containing either Lactobacillus or Enterobacter. Fruit flies fed a Lactobacillus diet were much more motivated to eat and climb than those fed Enterobacter.

In their latest experiment, the researchers genetically modified fruit flies so that proline could not be transported to the brain – these flies were found to be very resistant to depression.

In the footsteps of Aesculapius

Evgeny Muslin is broadcasting from New York. Prospects for the use of dietary fiber – fiber, for the treatment and prevention of diabetes, the pharmacological features of wormwood liquor – absinthe, as well as the latest medical news – these are the topics of our today’s program.

Evgeny Muslin:

More recently, the results of studies by highly respected US medical organizations – the National Institutes of Health, the National Cancer Institute and the University of Arizona, have been published, according to which a diet containing a large amount of dietary fiber – fiber, does not help prevent colon and rectal cancer. We talked about it in one of our shows. But literally following this message, information was published that this kind of diet contributes to a significant decrease in blood sugar concentration and can therefore be very beneficial for diabetics. We asked Professor Daniil Golubev to talk about these data:

Daniil Golubev:

Indeed, the first message you mentioned was extremely disappointing, because over the past three decades it has been widely believed that a balanced diet with plenty of plant fiber is a kind of
dietary prevention of colon and rectal cancer. Alas, this turned out not to be the case. Of course, there is nothing wrong with such a diet. Moreover, a diet that includes a lot of fiber, an abundance of vegetables and fruits, is by no means useful. It normalizes the work of the intestines, binds many toxic products, prevents the development of constipation, colitis, hemorrhoids. All this is true, but, alas, it does not prevent the appearance of polyps – these truly precancerous conditions, in relation to cancer of the large intestine and rectum, although this has been believed for many years. But here is a completely optimistic message: the same diet turns out to be healing in relation to another severe and very common disease – diabetes.

Evgeny Muslin:

Who did this latest research and where is it published?

Daniil Golubev:

This work was led by Dr. Abhimanui Garg of Southwestern Medical Center in Dallas. The results of the study were published in the prestigious New England Journal of Medicine, and all work was carried out under the auspices of the American Diabetes Association. In particular, the special high-fiber diet itself, i.e. the main component of the study, was developed by this
association.

Evgeny Muslin:

How was the study organized?

Daniil Golubev:

Two groups of diabetics were under observation, and each group included 13 people. All of them were sick with so-called “adult” diabetes, that is, type 2 diabetes, which is widespread in the United States. According to the American Diabetes Association, for every 100,000 inhabitants, there are 2,000 patients with this form of diabetes, in which insulin is produced by the pancreas, but not in sufficient quantities. Each patient received daily one tablet of an antidiabetic drug. The observation lasted for 6 weeks, during which one group was on the usual diet developed by the American Dietetic Association, and the other – on a special experimental diet developed by the American Diabetes Association. A distinctive feature of this experimental diet is its high fiber content. If the average American consumes 16-17 grams of fiber per day, then this experimental diet contained as much as 50 grams.
After 6 weeks, it turned out that in all patients who were on a diet high in fiber, the blood sugar level significantly decreased by at least 10 percent. The decrease was consistent and statistically significant. In addition, the consumption of such food resulted in a certain normalization of the indicators of the so-called “good” cholesterol in the blood, which is very important for diabetics because of the frequent cardiovascular diseases that complicate diabetes.

Evgeny Muslin:

Please tell me what are the properties of the so-called “usual” diabetic diet, which you mentioned, and which was received by another group of patients?

Daniil Golubev:

This diet, originally developed by the American Dietetic Association, contains moderate amounts of fiber and low-fat foods. It keeps blood sugar at a relatively constant level, but does not lower it. The experimental diet we talked about solves this problem as well.

Evgeny Muslin:

Is it possible to completely get rid of medication while on this experimental diet?

Daniil Golubev:

As noted by Dr. Garg, such a task was not set in this work, therefore, its result is only a decrease in blood sugar concentration against the background of the same medication. But in an editorial commentary on the work of Dr. Garg and his colleagues in the New England Journal of Medicine, Dr. Mark Rangell of the Creighton Diabetes Center in Omaha noted that the effects of the experimental diet documented in Dr. Garg’s paper could only be achieved with a second daily pill. antidiabetic medication for each patient.
The American Diabetes Association is currently developing a diet high in fruits, vegetables, and fiber that will completely eliminate medications to keep blood sugar at normal levels.

Evgeniy Muslin:

Which foods are rich in fiber?

Daniil Golubev:

Buckwheat and oatmeal, and especially oatmeal, corn, most fruits and vegetables, including potatoes, carrots, tomatoes, many berries – gooseberries, raspberries, currants, cranberries.. .

Evgeny Muslin:

All this sounds encouraging: being on a diet containing a lot of these foods is much more pleasant than taking certain diabetes medications every day.

Daniil Golubev:

Yes, it’s hard to disagree with that. At the end of our conversation, I would like to report one more good news. The US government, at the request of the FDA and the National Institutes of Health, has excluded saccharin from the list of substances that have a potential carcinogenic hazard. 20 years ago, saccharin, which is used instead of natural sugar by millions of diabetics, was included in the list of potential carcinogens based on experiments on rats, in which it was found to cause bladder cancer in these animals. Fortunately, these data have not been confirmed when tested on humans. And saccharin is “rehabilitated”. This is good news for people with diabetes who are in dire need of sweetening their tea or coffee in the morning.

Lilia Shukaeva:

In the second half of the 19th century and at the beginning of the 20th century, absinthe was a favorite drink of French bohemia. Van Gogh, Toulouse-Lautrec, Baudelaire, Rimbaud, Lautreamont – which of the artists and poets did not pay tribute to absinthe. Poets sang of him, and artists left us portraits of his lovers and lovers. From the paintings of Degas and Picasso, distant faces look over the glasses, and in their eyes there is not an alcoholic haze, but a strange concentration, a reflection of another world.

Absinthe is a wormwood liqueur of a beautiful emerald color, quite strong. It was invented relatively recently, about 300 years ago (Chartreuse and Benedictine are twice as old), and from the very beginning it was known that it often causes convulsions, hallucinations, psychotic states. For this reason, it was banned in many countries at the beginning of the 20th century. But his memory has not faded even today. Researchers at the University of California at Berkeley, teaming up with their colleagues from
At Northwestern University in Evanston, Illinois, they decided to find out why absinthe attracted its fans so much, and what exactly it did with their unstable brain. And guess what, they succeeded.

It turned out that in absinthe there is a certain substance called alpha-thujone, which has a negative effect on the brain. This substance blocks receptors, which under normal conditions also play the role of blockers, albeit partially – they regulate the flow of chloride ions passing through the brain cells and thereby prevent them from being excited for no reason. The blocking of blockers disinhibits the cells, and they are excited when they please and without any restraint.

“It’s still a rough idea,” says Karin Held, one of the authors of an article on absinthe published in the latest issue of Proceedings of the National Academy of Sciences of the United States. colleagues, for example, believe that its mechanism is the same as that of marijuana.And judging by external manifestations, and by subjective sensations, they are probably not far from the truth.This, by the way, does not mean that researchers from Belgium by focusing on the chloride ion-regulating receptor went the wrong way. One does not contradict the other, especially since the mechanism of action of marijuana has not yet been fully elucidated. ”

The work of the Californian researchers was highly appreciated in scientific circles. For example, Wilfred Arnold, a biochemist at the University of Kansas Medical Center and author of Vincent van Gogh: Chemicals, Crises, and Creativity, published 8 years ago by the German publisher Springer-Verlag, says that many pharmacologists assumed something similar, but a hypothesis is one thing, and evidence is another. Here everything is almost proven. If his book is to be published in a second edition, significant revisions are inevitable, Arnold said.

However, he himself has many hypotheses. He belongs to those learned people who believe that the elongated figures on the canvases of El Greco are the result of his astigmatism, and the preference given by Vrubel to the blue color and its shades is explained by his blindness to blue. “It’s the same with Van Gogh – if he hadn’t been addicted to absinthe, he would have painted his sunflowers and wicker chairs until old age, without making any sudden movements. ” Such reasoning, which goes back to the French art critic Eugene Fromentin, is usually successful with that part of the public that is looking for a “natural-scientific explanation” for everything.

Nevertheless, Arnold’s book contains many facts and observations that cannot leave any reader indifferent, since they partly relate to herbs and herbal medicine, and this area is of interest to everyone today. From it we can learn everything about wormwood. And that this is a genus of herbs and semi-shrubs, bearing the sonorous ancient name Artemisia, and that there are about 400 species of this “Artemisia”, and all of them are bitter to a single such that there is no bitterer. Here, of course, we recall that in Russian speech, wormwood has long been a symbol of bitterness. “Mugwort after honey is bitterer than itself,” our ancestors used to say.

But back to Arnold. It is not surprising, he writes, that in the English word wormwood (translated into Russian meaning wormwood in general) one hears worm, that is, a worm. For in ancient times, worms that settled in the intestines of humans and animals were driven out with wormwood.

About the fact that anthelmintic drug from wormwood was used only in ancient times. Arnold was wrong. They still use it now. And with the same, it happens, side effects, like liquor – with hallucinations, convulsions and other things. There was even a case when someone’s kidneys failed. On this occasion, the National Institutes of Health, near Washington, has developed a special toxicology program in which the insidious neuronal disinhibitor thujone, included, as it turned out to everyone’s amazement, in many herbal preparations, will be subjected to careful and comprehensive study. The same drugs can suffer the same fate as absinthe.

Absinthe, as already mentioned, is banned almost everywhere. They make it and sell it only in Spain and the Czech Republic. But even there they must comply with the restrictions imposed by the EU: the amount of thujone in the liquor should not exceed 10 parts per million. According to Arnold, in the era of Van Gogh and Baudelaire, this rate was 26 times higher, so you should not be afraid of Spanish and Czech absinthe. But can we then call it absinthe? Some travelers claim that it is possible, and local absinthe drinkers only smile enigmatically in response to this question.

Absinthe lovers know its whole history as well as Arnold and value the ritual associated with it above all else. The ritual is the whole secret. The whole cult of absinthe rests on it. The liqueur is bitter, like wormwood itself, and traditionally it is passed through a piece of sugar, which lies in a specially hollowed-out spoon, and then mixed with five parts of water. After this procedure, the emerald color disappears and instead everything turns milky white. These are the substances that make up absinthe, in which three-quarters of the volume is occupied by alcohol, are precipitated in its aqueous solution. This precipitate was called louche, which, translated from French and English, can mean suspicious, sinister, and indecent. They say, Toulouse-Lautrec did not like the milky color and preferred to dilute absinthe not with water, but with cognac. Then there was no milk sediment, but the result was an “explosive mixture”, which the artist called “an earthquake”. However, Lautrec’s friends and girlfriends did not approve of this whim.

“Absinthe has an incredibly romantic aura,” says Matthew Begot of the Center for the Study of Drug Addiction at the University of California, San Francisco. “But it won’t catch on. Its time is past, and prohibitions have played their part.”

Ted Bro, a New Orleans microbiologist, agrees in principle with Begot. Bro does not hide the fact that in addition to Internet and book knowledge, he also has considerable subjective experience. He proudly says about himself that he cannot be found an equal connoisseur of absinthe in the Western Hemisphere. he exclaims. The bottles were inherited from his father, and to him from the case, a native of Provence. One of them is uncorked.

“Modern absinthe is no good,” Bro sighs.

Evgeny Muslin. Science News:

British scientists have designed and successfully tested a miniature video pill. The patient swallows this pill and a video camera placed in it transmits images from the gastrointestinal tract that doctors need to diagnose intestinal diseases. The researchers believe that video pills are far superior to current endoscopes, which require the rather painful insertion of an optical cable into the intestine through the anus.

The video pill is a miniature video camera, equipped with a light source and radio transmitters, and all this is placed in a streamlined cylinder 11 in diameter and 30 millimeters long, which the patient can easily swallow. Moving along the intestinal tract, the video pill sends radio images of its inner walls, and these images are recorded by a portable video recorder on the patient’s belt.

“The main advantage of the video pill,” says one of its developers, Professor Paul Swain from the Royal London Hospital, Watchchapel, “is that its use is absolutely painless. After swallowing the video pill, you can stay at home or even go to work, and the device will perform its work, advancing due to natural peristalsis along the intestinal tract to the exit.

The whole journey will take one day, after which the video will be sent to the medical computer center, and the doctors will receive a six-hour high-quality video report of everything seen by the camera in the stomach, in the small and large intestines.

The described video pill has been successfully tested on 10 volunteers and after the completion of clinical trials in about 12 months it will be widely used in hospitals.

Professor Swain hopes that the use of video pills will not be limited to diagnostic functions. “We might be able to make them teleoperable and make them move up and down the intestinal tract at will,” he says, “pinch off tissue samples for subsequent biopsy, and even treat patients, so to speak, from the inside.”

University of London professor Peter Brumley, working in collaboration with Japanese and German colleagues, has managed to develop genetically modified tomatoes containing three times more vitamin A than ordinary ones, as well as substances that prevent certain types of cancer and heart disease.