If you have been diagnosed with diabetes, you will likely be advised to make amendments in your diet so that you can control the disease; more particularly your blood sugar. You may be advised to reduce overall caloric intake to reduce body weight and also change the types of food to you eat.
One of the most important modifications that need to be made in the 1800 calorie diabetic diet meal plan is to cut out refined carbs; particularly sugary sweet foods. These cause a sharp spike in blood sugar levels which is undesirable. Complex carbs that give a slower, more sustained release of energy are more advisable.
The overcall consumption of carbs itself needs reducing if you’re diabetic. Another important change to incorporate in the diet is to have several smaller meals in a day as opposed to 2 or 3 large meals. This helps keep the blood sugar stable and prevents fluctuations.
Breakfast can consist of oatmeal or unsweetened cereal such as raisin bran cereal, muesli or cheerios. This can be had along with skim milk or unsweetened yoghurt or low fat cheese. Cottage cheese is another good option to add some dairy (important source of calcium) to breakfast.
Lunch can consist of healthy proteins like skinless chicken, fish or turkey; ideally baked or grilled. A mix of stir fried or steamed veggies can make a filling and nutritious side dish which supplies the body with nutrients as well as complex carbs. If you would like bread or rice along with your meal, make that a small serving and opt for brown rice and whole wheat bread.
Dinner can be a similar assortment of lean protein and complex carbs; however the serving size is ideally smaller for dinner than it would be for lunch. Since lunch in a middle of the day meal, it needs to be larger for sustained energy release, whereas you will not need to utilize as much energy after your dinner.
Intersperse these main meals with healthy snacks such as fresh, frozen or canned (unsweetened) fruit. A fruit compote mixture can be delicious and satisfying. You can also nibble on carrot sticks, a sugar free granola bar, a few nuts, unsweetened yogurt or cottage cheese. These snacks will help keep blood sugar levels stable and will also stave off hunger pangs so that you don’t overindulge for your next meal.