Create Your Own Healthy, Diabetic Meal Plan
Despite the overwhelming thoughts that may arise when thinking of creating a healthy diabetic meal plan on your own, doing so can actually be quite simple with these tips and resources!
Though there are several paths in achieving healthy blood sugar levels, diet is such a vital component in successfully managing diabetes. In fact, a nutritious diet is valuable to virtually all aspects of health! Despite the overwhelming thoughts that may arise when thinking of creating a healthy diabetic meal plan on your own, doing so can actually be quite simple with these tips and resources!
What Are Diabetic Meal Plans?
First and foremost, diabetic meal plans are completely individualized. They are constructed to best meet individual needs, as everyone has their own set of personal preferences and customs. It is important to remember the following is a set of general guidelines and though diabetic meals can certainly be created on your own, a dietitian can further adapt a plan to best suit you while effectively managing blood sugars.
A diabetic meal plan is essentially a menu framework of what foods to eat, when to eat them, and how much should be consumed to keep blood sugars within a normal range. Each menu commonly consists of breakfast, lunch, and dinner along with some sort of snack(s). The spacing of meals is just as essential as what comprises them, as strategically spaced out meal and snack times can keep blood sugars from elaborate dips and spikes.
Create Your Own Healthy Diabetic Meal Plan
Along with consistent food intake times, the composition of the meal can greatly affect blood sugar management. Generally, each meal contains no more than 60 grams of carbohydrate and contains whole grains, veggies and fruits, lean proteins, legumes, dairy products, and healthy fats. You can naturally keep carb intake in check by loading up your meal plate with colorful veggies and complimenting them with a lean protein. For instance, two cups of raw salad vegetables with three-ounces of chicken only packs on a miniscule average of 10 grams of carb.
The Diabetic Exchange List (or Exchange Diet), endorsed by the American Diabetes Association and the Academy of Nutrition and Dietetics, is an exceptional resource in moderating carb content and formulating a well-balanced meal plate. Carbohydrate counting is also a similar and effective approach in managing blood sugars.
The glycemic index (GI) is also a valuable resource in controlling diabetes. GI essentially measures how certain carbs affects or raises blood sugar levels - based on a number scale of 0 to 100 and further broken down into low, medium, and high GIs. Low GI foods are less likely to affect sugar levels compared to higher GI foods. Find out more on "good" versus "bad" carbs in the glycemic.
Diabetic Menu Assistance
If needing assistance, let bistroMD help! bistroMD offers a diabetic meal program that is not only customizable, but carefully-crafted to best manage blood sugars. Additionally, the meals are conveniently delivered right to your doorstep each week, allowing you to ixnay trips to the grocery store and meal prep. Free dietitian services further aids in your diabetes management and success! Find out more at the official bistroMD website page here.