Are you or one of your family members diabetic? Worried about what to eat or not?
We are here to let you know all about diabetes & foods for a diabetic person. It is very important to purchase diabetes-friendly groceries from supermarkets.
Diabetes is a chronic disease. What you consume and how it is converted into energy are all affected by diabetes. Hence, the diabetic person must take care of their meals to control their diabetes. Hence, a diabetes meal plan is essential to keep them healthy.
Diabetes comprises three types, Diabetes 1, Diabetes 2 & Gestational Diabetes. If it is not controlled, it might affect your organs like the eyes, kidneys, etc. The diabetes meal plan seems bland and tasteless, but you should choose the tastiest without any extra calories.
Prepare Diabetes Meal Plan
It’s quite a challenging task to choose the healthiest and tastiest diabetic-friendly foods. Maintaining suitable food is the best way to manage diabetes. If you make an appropriate meal plan for diabetics, it is easy to choose diabetes-friendly groceries from the supermarket.
Medicines do not cure diabetes; healthy diabetes meal plans control the sugar level in the blood. And most of all, healthy eating habits start from grocery shopping.
Before going to the supermarket, prepare a well-organized meal plan for a week for a diabetic person that fits your budget. It not only saves your time but also saves your wallet too.
Tips to Make a List
Now it’s time to make a list. Consider some tips before making a diabetes meal plan.
- You must plan of meals for one week for a diabetic person.
- Check what is already in your kitchen. Avoid adding that to your list.
- Organize a list according to the store section for quick and easy shopping.
- Shop outside the mall to buy fresh fruits & vegetables, Dairy products, and non-veg food items like meat, egg, fish, etc.
- Shop inside to find the quality packed products like beans, olive oils, spices, flavored bottles of vinegar, and frozen fruits and vegetables.
- Don’t go for ‘Lower in fat’ food or ‘reduced sugar.’ It may not be healthy food. Read all the nutritional facts before purchasing anything.
How to Choose Foods in a Supermarket for Diabetics
You have made a list for the time ahead. Now it’s time to go grocery shopping.
We will discuss what you should purchase according to the diabetes meal plan.
Every fruit & vegetable has its specific nutrition and health benefits. Vegetables are the basics of a healthy diet as they are low in carbohydrates & rich in Vitamins, fibers, and minerals. Decorate half of the plate with vegetables for a diabetic person. The vegetables you should include in your list are
- Some Non-starchy vegetables
Broccoli: Broccoli is known as a superfood as it is low in calories and rich in vitamins & antioxidants that are very beneficial in every aspect of health. In large amounts, free radicals and reactive oxygen present in our body are very toxic, and Antioxidants help eliminate these poisonous agents from our blood.
Carrots: Carrots rich in vitamins and minerals will help support our immune system. It may reduce the risk of cancer and promote wound healing & digestive system for a diabetic person.
Tomatoes: Tomatoes contain many nutrients that are beneficial for healthy skin, weight loss, and a healthy heart. It contains lutein and lycopene that protects our eyes from light-induced damage.
Cauliflower: Cauliflower is a highly healthy vegetable that is rich in nutrients. It contains a unique compound that helps lose weight and reduces the risk of Cancer and several heart diseases. It is deficient in calories and rich in vitamins & minerals.
Brussels sprouts: Brussels sprouts are like mini cabbage-like vegetables. It is full of nutrients and contains vitamin K, which helps avoid blood clotting. It is also rich in vitamin C, which is an antioxidant & has numerous benefits for healthy living.
Celery: The crispy & crunchy celery has several nutrients like vitamins, minerals, and antioxidants. It has an alkalizing effect that neutralizes the impact of acidic food on our bodies.
All the vegetables have nutrients, and we have discussed some here.
Fruits may have high sugar content, but it is rich in fiber, which makes less sugar absorption in your body. So, avoiding fruit that must be added to the diabetes meal plan is not advisable, and you can take fruits in your basket.
- Apples: Apples are rich in vitamins and dietary fiber. It contains more antioxidants to reduce the toxic effect of acidic food. Must include apples in the diet of a Diabetic person.
- Avocado: Avocados have numerous health benefits, including improving digestion, reducing the risk of depression, and protecting against Cancer.
- Blackberries are another delicious addition to a diet packed with enormous nutrients and antioxidants.
- Grapefruit: Grapefruit is a citrus food rich in essential Vitamins and minerals. It is suitable for a diabetic person.
Many more fruits enhance the taste of the diet of a diabetic person like Cherry, Plums, Peaches, Pears, etc.
- Meat And Seafood
Meat and fishes are rich in protein, a requirement for a diabetic person, and should be included in the diabetes meal plan. Chicken, Fish, and eggs are the essential food that adds to the diet of a diabetic person. Try to serve it two times a week. You should reduce the red meat in the meal because it may be cancerous.
- Whole grain
Grain is most important for a diabetic person as it contains more carbohydrates. The person should avoid white bread and pasta like refined carbohydrates as it is not suitable for a diabetic person. Always choose whole grain in a diabetes meal plan.
- Whole wheat
- Brown Rice
- 100% whole grain atta
- Dairy Products
Milk & dairy products are full of essential nutrients, including Calcium & Protein. Research says dairy products positively affect insulin secretion of a diabetic person. They should include in their food Low skimmed milk, Plain Yogurt, Low Sodium cheese like Mozzarella, etc.
Some unsweetened milk, like Soy Milk, Flax, and Hemp milk, which is high in protein but low in carbohydrate, can be included in the diabetes meal plan.
- Beans & Legumes
Beans & legumes are excellent sources of plant protein. Choose the lentils of your choice and take half a cup twice a day in your meal. The high fiber content of pulses makes our digestive tracts absorb fewer carbohydrates, which is one of the highest fiber-rich products we eat.
You can take snacks for food cravings between meals. So, it should be light and healthy.
Regarding snacks, don’t buy any packed, processed food that is not good for a diabetic person. Just go for some fruits and raw vegetable sticks like celery and carrots and take dry fruit like almonds. You have Some other options too, like cheese and whole-grain crackers, Popcorn, Chia seed pudding, etc.
Avoid taking processed food and consume a snack rich in protein, high fiber, and healthy bites that may control your sugar level.
It is more challenging to choose from desserts as they contain a lot of sugar. But there are some options too, and you should select no added sugar alternatives and take in small servings.
Some of them are that you can enjoy worry-free.
- 100% Fruit Popsicles without sugar
- Puddings or Ice cream sweetened with zero-calorie or low-calorie sweeteners like Stevia and erythritol.
- Dark chocolates and
- Take homemade mixed fruit salad without added sugar may be taken too.
Avoid consuming a carbonated drink containing much sugar, which is not at all considered for a diabetic person. So don’t pick these items in your basket.
- Diabetes Meal Plan
We have purchased good food for a Diabetic person. We must make a meal plan for a diabetic person. A meal plan is a complete guide for a diabetic person about what and when to eat nutritional food and what amount. Before making a meal plan, consider the taste, lifestyle, and target to control the person’s blood sugar level.
A good meal plan must include:
- Some non-starchy vegetables like broccoli, spinach, and green beans.
- Add Whole grains instead of refined carbohydrates like white bread, add brown rice or whole-grain atta
- Avoid highly processed foods
- Add some fruits as desserts or snacks
- Avoid carbonated drinks and take homemade juices.
The meal plan will help you manage your blood sugar level for certain points.
In the end, I just want to say before going to the supermarket, consider all these things in mind. I hope you have got sufficient information to prepare a well-organized diet chart for a diabetic person.