In this article we will discuss the 5 delicious low-carb lunch ideas for diabetics.
According to the Centers for Disease Control and Prevention (CDC)…
…27 million Americans have been diagnosed with diabetes.
That number is projected to grow to 34 million by 2018.
A diet high in fiber, low in sugar, and moderate…
…in fat can help prevent diabetes and manage it if you already have it.
Who doesn’t love a good low-carb lunch?
In fact, most people who have diabetes…
…or want to lose weight love low-carb food.
Unfortunately, many of the “lunchbox options” available…
…in most stores are high in carbs and packed with calories.
But not anymore. We have researched…
…5 of the lowest-carb foods available…
…and have come up with insanely delicious…
…low-carb recipes that even diabetics will love!
“As for carbohydrates, aim for 30 to 45 grams (g) if you’re a woman and 45 to 60 g if you’re a man”
Amy Kimberlain, RDN, CDCES, National spokesperson for the Academy of Nutrition and Dietetics
Did you know that there are certain foods…
…that are higher in carbohydrate than others and…
…therefore, can increase your blood sugar levels?
Knowledge is power. So is awareness.
And, in this issue, we’re going to arm you…
…with the knowledge you need to make the best decisions…
…about your health when you sit down to lunch.
5 Delicious Low-Carb Lunch Ideas For Diabetics
When it comes to helping people with diabetes lead a healthy lifestyle…
…lunch can be a real challenge. Most people with diabetes…
…need to watch their carbohydrate intake…
…especially when eating out. This is doubly true…
…for those who also have to deal with a hectic work schedule.
If you’re someone who has diabetes…
…or knows someone who does, there are certain foods…
…that will almost certainly aggravate your condition.
These include most breads and pastas, potatoes…
…(white and sweet), rice, cereal, baked goods…
…many snack cakes, chocolate, nuts, peanut butter…
…ice cream, most cheeses, alcohol, coffee and sugar-sweetened beverages.
So what? Well, what you really should eat…
…is something called a “low-carbohydrate diet”…
…which is made up of meat, poultry, fish, eggs, vegetables…
…fruits, non-starchy grains…
…and sometimes a little cheese or other dairy products.
This type of eating is based on the idea that these foods…
…will give your body the fuel it needs to function properly and at its best.
Quinoa Salad with Low-Sugar Dressing
Lunchtime salads are the easiest and healthiest dishes you can eat.
You should start with 1 cup of greens, such as spinach, kale, or romaine lettuce.
Make sure to include another cup of nonstarchy vegetables…
…such as carrots, tomatoes, and sweet peppers.
“Anything crunchy and in season makes a good addition,”…
…says New York City–based Sandra Arévalo, MPH, RDN,…
…a spokesperson for the ADCES.
Add 23 cups of cooked quinoa…
…which will provide a bit of protein – 5 grams, according to the USDA.
Then drizzle 1 tablespoon of your salad dressing of choice…
…(Arévalo recommends balsamic vinaigrette) over everything.
Be cautious not to use sugary dressings.
Check the nutrition label and choose a product…
…with no more than 5 grams of sugar per serving, Arévalo says.
Sandwich with Lean Meat and Cheese on Whole-Grain Bread
Sandwiches can be a quick and healthy lunch option for diabetics…
…provided that you choose the right bread.
Select a flat bread. “Bagels and rolls have…
…too many calories and carbs,” Arévalo explains.
Make sure it is 100 percent whole grain…
…and has around 30 grams of carbs per serving.
Whenever possible, please avoid butter and mayo…
…which tend to add unnecessary calories and fat;
opt instead for mustard, says Arévalo.
Combine two slices of lean meat like chicken breast…
…or turkey with one ounce (oz) of low-fat mozzarella…
…or Swiss cheese (both are naturally low in sodium).
Remember that lunch meat is usually high in fat and sodium.
Choose lunch meats that have less than 250 milligrams…
…of sodium per serving and less than 3 grams of fat per serving.
Fred Meyer Simple Truth Organic Smoked Turkey Breast…
…and Dietz & Watson No Salt Added Turkey Breast are recommended by experts.
A few slices of romaine lettuce and tomato…
…will add some crunch and vitamins, minerals, and fiber to your salad.
Low-Sodium Bean Soup With a Cheese Stick and Sunflower Seeds
You might enjoy a bean-based soup if you’re a fan.
Beans are a good source of heart-healthy fiber that helps lower cholesterol.
ADA lists beans (kidney, pinto, navy, and black beans) as superfoods…
…which are foods rich in vitamins, minerals, antioxidants…
…and fiber that are beneficial for overall health and may help prevent disease.
Choose bean soups low in fat and sodium…
…ideally no more than 3 g of fat per serving…
…and no more than 500 mg of sodium per serving.
Experts recommend pairing the soup…
…with a low-fat cheese stick and ¼ cup of hulled…
…unsalted sunflower seeds for a heartier meal.
Whole-Grain Pasta With Lean Protein and Veggies
With type 2 diabetes, pasta can be tricky territory.
“[Pasta] usually gives you too many carbs and calories,” Arévalo explains.
Additionally, if you add a creamy sauce, you will exceed your fat intake as well.
What can you do? When possible, choose low-sodium versions of tomato…
…or pesto-based sauces combined with whole-grain noodles.
Make sure your pasta portion is no larger than one cup.
About 45 grams of carbohydrates make up one cup of pasta…
…which is enough for a whole meal.
Add 3 to 5 oz of a lean protein like chicken, tofu…
…beans, or lentils to your cup of pasta.
Experts recommend adding nonstarchy veggies…
…wilted greens, onions, and tomatoes to fill you up…
…without drastically increasing carbs.
The more veggies you consume, the better!
Whole-Wheat Wrap With Lean Protein and Avocado
Sandwich wraps are one of the healthiest meals…
…you can eat right out of your hands.
Start with a whole-wheat tortilla or pita…
…(look for one with less than 30 grams of carbs).
You can spread it with 1 tablespoon of hummus or pesto…
…then add 3 oz of your favorite lean protein.
Feel free to add lettuce, tomatoes, cucumbers, bell peppers…
…and shredded carrots to your salad. Add a few slices of avocado if you like.
Add a piece of fruit to your wrap if you like.
Try to eat an apple the size of a tennis ball…
…a cup of chopped cantaloupe, or 1¼ cups of strawberries.
To the totals below, this will add roughly 50 to 100 calories and 15 to 20 grams of carbs.
The diabetes-reversing tea within this program is the perfect way to complete your lunch…
Deep Sleep Diabetes Remedy
The unique tea recipe that was developed…
…by the creators of the system is what makes this system unique.
It is known for offering a lot of assistance…
…when it comes to managing diabetes-related problems.
Scott Hanson creates the drink from herbs…
…and natural ingredients that he studied deeply.
In the course of his research…
…he discovered a strong connection between sleep and diabetes.
The effects of diabetes can be exacerbated…
…as well as strengthened by inadequate sleep patterns and insomnia.
Through the development of this tea…
…he made sure that his users would have a good night’s sleep.
This, in turn, helped them to deal with their diabetic problems.
Several users have cited a variety of benefits from the program.
The solution is tried and tested…
…so many people will be pleased and impressed.
Here are a few words from Carl…
I have been diagnosed with type 2 diabetes about three years ago.
Over the past three years, I have tried to manage it in various ways.
Physical activity, healthier eating, and weight loss have been among them.
I also eat low-carb lunch for diabetes every day.
Despite these methods working…
…I would still have high blood glucose and would not be cured of diabetes.
Using Deep Sleep Diabetes Remedy, I was able to get my diabetes under control.
Due to lack of sleep, my blood sugar was out of balance.
As a result of my new lifestyle…
…I have been able to eat whatever I want and reverse my type 2 diabetes.
You should also try it!
Sum Up!
What you choose to eat is up to you.
Just be sure that you are eating a lot of vegetables.
They are good for you and they help you to get all the nutrients that you need.
Beans also contain lots of fiber and protein.
Grains such as brown rice and whole wheat bread are good…
…for you and they will give you lots of energy.
Lean meat, fish, chicken, turkey, and egg whites are all good choices too.
Don’t worry about getting it exactly right.
Just keep mixing things up and you’ll be fine.
As far as desserts go, you can have a little ice cream or some fruit.
However, most people with diabetes should avoid dessert altogether.
It contains a lot of sugar and that can cause your blood sugar to go wild.
Conclusion
Most people with diabetes can still enjoy all the foods they love.
It’s just that some of the traditional foods they are used…
…to eating have to be eaten in smaller portions.
There are lots of great, tasty foods…
…that have very few or no carbohydrates.
These are the kinds of foods you can eat more of without worry.
This list will give you an idea of what to look for…
…when you’re in the grocery store or at a restaurant.
And, you’ll find that many of these foods are also low in calories…
…fat, and contain lots of other health-promoting nutrients.
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Hi there! I’m a food enthusiast and journalist, and I have a real passion for food that goes beyond the kitchen. I love my dream job and I’m lucky enough to be able to share my knowledge with readers of several large media outlets. My specialty is writing engaging food-related content, and I take pride in being able to connect with my audience. I’m known for my creativity in the kitchen, and I’m confident that I can be the perfect guide for anyone looking to take their culinary journey to the next level.
