You Just Started a Diabetes Diet—Here Are the Recipes to Make First (2024)

FAQs

How to prep meals for a diabetic? ›

Steps to Diabetic Meal Prep

Cook the foods with the longest cooking time first, like roasted vegetables, roasted chicken, and brown rice. Use a single protein in several meals so you can batch cook, like making a large batch of chicken breasts and using it in 3-4 different healthy recipes.

Poach, steam, grill, boil or bake foods rather than cooking with added fat. Use an oil sprayer and non-stick pans for stir fries; if it starts to stick, just add a splash of water.

For most people with diabetes, mealtimes should space out through the day like this: Have breakfast within an hour and half of waking up. Eat a meal every 4 to 5 hours after that. Have a snack between meals if you get hungry.

It focuses on eating more vegetables. Follow these steps when preparing your plate: Fill half of your plate with nonstarchy vegetables, such as spinach, carrots and tomatoes. Fill a quarter of your plate with a lean protein, such as tuna, lean pork or chicken.

Water is the best all-round drink. If your family likes flavoured waters, make your own by adding a squeeze of lemon or lime, or strawberries.

Eating foods high in protein and fiber may help keep you full without spiking your blood sugar. Foods like non-starchy vegetables, eggs, flaxseeds, and Greek yogurt can encourage healthy post-meal blood sugar levels and help you maintain healthy glycemic control.

It is still important to limit consumption of simple carbs. That includes snack foods, highly processed foods and those with added sugars. Consider beginning a meal with a salad or fresh vegetables, save the simple carbs for last and remember to eat slowly.

People with diabetes can include pasta as part of a healthy diet. However, they should choose whole grain varieties and be mindful of their portion size. A person can use the Plate Method, carb counting, or half-cup measurements to determine how much pasta they eat.

What food can diabetics eat freely? ›

Choose dishes with at least 3 g fiber-look for meals that contain whole grains, beans, and vegetables, which are all good sources of fiber. Avoid empty calories. In general, avoid frozen dinners containing fried or breaded meats, lots of cheese, or rich sauces.

Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.

At least two hours before going to bed, try to avoid eating anything. Maintain a window of 10–12 hours between two substantial meals- If you work night shifts and are unable to keep your optimal dinner time between 7–9 PM, try keeping a window of 10–12 hours between your dinner and breakfast.

A good rule of thumb, Moyer says, is to eat within one hour of waking up. It is optimal for people with diabetes to eat carbohydrates that contains fiber. Carbohydrates that contain fiber are digested and absorbed slower than those without.

Meals should be high-fibre, low glycaemic index (GI) carbohydrates and be low in total saturated fats, added sugar and salt.

BistroMD stands out for its nutritious, doctor-designed meal plans, which may help you meet your health- and wellness-related goals. In particular, the service offers a diabetes-friendly program, with fully prepared, frozen meals that contain 25 g of net carbs per serving or fewer to help manage blood sugar levels.