Diabetic Low Carb Diet Meal Plan – Medically reviewed by Kathy W. Warwick, RD, CDE, Nutrition — By Jamie Heidel — Updated January 31, 2022
Eating well and maintaining a moderate weight may be important to your health. But if you have diabetes, it may be more difficult to manage your blood sugar levels and may increase your risk of complications. Losing weight can be more challenging for people with diabetes. But even a small amount of weight loss – approx
Diabetic Low Carb Diet Meal Plan
Eating healthily is important for everyone when trying to lose weight, but if you have diabetes, choosing the wrong diet could harm your health. Weight loss pills and starvation diets should be avoided, but many common diets can be beneficial.
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There is no single ideal eating pattern for diabetes. Instead, many diets may work well for individuals with diabetes who are trying to lose weight. Popular diets such as the Mediterranean diet, low carb diets and vegetarian diets can be good choices.
When you have diabetes, managing your blood sugar is very important. Diets that include regular meals and snacks throughout the day may be more suitable for losing weight with diabetes than those that involve long periods without food.
You also want to manage your carbohydrate intake. Ask your doctor or dietitian to provide you with a target carb number for meals and snacks. People with diabetes should aim to get about half of their calories from carbohydrates. These would ideally come from complex carbohydrates, fruit and vegetables.
Suggests that following a low-carb diet has benefits for people with diabetes, including reducing the amount of supplemental insulin required. According to the American Diabetes Association (ADA), there is no set carb goal for everyone with diabetes. Rather, each diet plan should be individual.
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Whole grain foods, such as whole wheat pasta and whole grain bread – the first ingredient on the label should contain the word “whole”
Canned fruit without added sugars – look for words like “packed in its own juices,” “unsweetened,” or “no added sugar”
In low quantities, low-fat or unflavored milk may be a lower calorie choice for people with diabetes.
Staying hydrated is also important when it comes to overall health. Swap in low-calorie or no-calorie options for full-calorie sweetened drinks. Choose calorie-free options such as water and tea whenever possible.
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For people with diabetes, certain foods should be limited or eaten in moderation. These foods can cause spikes in blood sugar or contain unhealthy fats.
Everyone’s glucose responds differently to different foods. People with diabetes as a lifelong chronic disease may want a little recreation. You may be able to do this from time to time and make other adjustments to your eating plan to accommodate it.
The diabetes plate is an easy way to plan and plan balanced diabetes-friendly meals without measuring, calculating or counting carbohydrates. The plate method divides a standard 9-inch plate into three parts. You fill half your plate with non-starchy vegetables, a quarter of your plate with protein foods, and the other quarter with carbohydrate foods like whole grains and fruit.
These foods have the most significant impact on your blood sugar. Limiting your portion of these carbohydrate foods to a quarter of your plate keeps your blood sugar under control.
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There is no specific place on your plate for healthy fats such as monounsaturated fats and polyunsaturated fats, but you can incorporate them for taste, satiety, and, most importantly, your heart health.
Wash down your meal with water or a calorie-dense drink, such as unsweetened tea, sparkling or infused water, or a diet drink.
The DASH plan was originally developed to help treat or prevent high blood pressure or hypertension. But it may also reduce the risk of other diseases, including diabetes. It may have the added benefit of helping you lose weight.
People following the DASH plan are encouraged to reduce portion sizes and eat foods rich in nutrients that lower blood pressure, such as potassium, calcium and magnesium.
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Advice for people with diabetes on this plan to reduce their sodium intake to 2, 300 milligrams per day. You only need lower sodium goals based on certain other health needs. The plan also restricts sweets, sugary drinks and red meat.
The Mediterranean diet is inspired by traditional foods from the Mediterranean. This diet is rich in oleic acid, a fatty acid that occurs naturally in animal and vegetable fats and oils. Countries known to eat according to this dietary pattern include Greece, Italy, and Morocco.
A Mediterranean-style diet may be successful in lowering fasting glucose levels, reducing body weight, and reducing the risk of metabolic disorder, according to
Lean red meat can be eaten occasionally. Wine can be consumed in moderation, as it may contribute to heart health. Remember never to drink on an empty stomach if you are on medication that increases the level of insulin in the body.
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The paleo diet focuses on the belief that chronic disease is caused by the processing of foods. Followers of the paleo diet only eat what they believe our ancient ancestors could have hunted and gathered.
The paleo diet may be a good choice for people with diabetes as long as they do not have kidney disease. According to small, short-term
, a paleo diet may improve glycemic control and insulin sensitivity for people with type 2 diabetes. The ADA report suggests that studies on the paleo diet are few and far between, with mixed results.
Gluten-free diets have become popular, but for people with celiac disease, it is essential to eliminate gluten from the diet to avoid damage to the colon and the body. Celiac disease is an autoimmune disorder that causes your immune system to attack your gut and nervous system. It also promotes inflammation throughout the body, which can lead to chronic disease.
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Gluten is a protein found in wheat, rye, barley, and all foods made from these grains. According to
Ask your doctor for a blood test for celiac disease. Even if it comes back negative, you could still be gluten intolerant. Talk to your doctor about whether a gluten-free diet is right for you.
While anyone with diabetes can adopt a gluten-free diet, it can place unnecessary restrictions on those without celiac disease. It is also important to remember that gluten-free is not synonymous with low-carb. Many processed foods, high in sugar, are gluten-free. Eliminating gluten usually doesn’t require complicated meal planning if you don’t have to.
Some people with diabetes focus on eating a vegetarian or vegan diet. According to a 2019 review, these diets may help reduce weight, fasting glucose, and waist circumference. Vegetarian diets usually refer to diets where you don’t eat meat but eat animal products like milk, eggs and butter. Vegans do not eat meat or any other form of animal product, including honey, milk, and gelatin.
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Although vegetarian and vegan diets can be healthy diets to follow, it is important to plan them carefully so that you do not miss out on vital nutrients.
Consult a qualified health care professional before starting any new supplements to make sure they are safe for you.
In addition to choosing the right diet for weight loss, regular exercise is vital to the health of people with diabetes. Exercise can help lower your blood sugar and A1C levels, which can help you avoid complications.
Even if you see improvement with regular exercise, do not change your prescribed insulin regimen without consulting a doctor. If you are on insulin and making changes to your exercise program, test before, during, and after exercise. This is true even if you think the insulin is causing you weight. Changing your insulin plan can have a dangerous effect on your blood sugar levels. These changes can lead to life-threatening complications.
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If you are concerned about your weight, talk to a doctor or dietitian. They can help you find a diet that suits your specific nutritional needs and weight loss goals. They will also help prevent complications from diets and pills that may interact with prescription medications.
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Our experts constantly monitor the health and wellness space, and we update our article when new information becomes available.Baked Chicken ChalupasI wanted an easy alternative to deep-fried chalupas, so I baked them with a filling on top. —Magdalena Flores, Abilene, Texas
1 chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrate (3g sugars, 3g fiber), 19g protein. Diabetic Exchange: 2 lean meat, 1 starch, 1/2 fat.
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Ginger Halibut with Brussels Sprouts I moved to the United States from Russia and I love cooking Russian food for family and friends. You prefer halibut with soy sauce, ginger and pepper. —Margarita Parker, New Bern, North Carolina
1 fillet with Brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrate (2g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.
Day 3: Chipotle Shredded Beef This beef is delicious whether you are
