What can diabetic eat for lunch? There are many things you can eat if you are diabetic. But lunch is one of the most important meal of the day, so we put together a list of foods to avoid when you have diabetes. If you still wondering what can diabetic eat for lunch, find out more in this article. In this blog, we have an article about low carb lunch ideas for diabetics that you might want to read about it.
Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat.”
National Institute of Diabetes and Digestive and Kidney Diseases
What is Diabetic
Diabetes is a chronic disease that can lead to numerous complications and even death. It is characterized by high blood sugar levels and impaired function of the pancreas. People with diabetes may have an increased risk of developing cardiovascular disease, eye problems, kidney disease, nerve damage, lower limb amputation, and other health problems. However, if diagnosed at an early stage, diabetes can be managed successfully. There are various types of diet and each has some benefits, so as not to cause further complications.
The main problem for people who suffer from diabetes is the inability to control their blood glucose level. According to the American Diabetes Association , diabetes affects nearly 24 million Americans. The number of people with type 2 diabetes is increasing rapidly compared to type 1 diabetes. In fact, according to the ADA, one in three adults in the United States will develop diabetes over the course of his or her lifetime.
Diabetes is a chronic, metabolic disease characterized by elevated levels of blood glucose (or blood sugar), which leads over time to serious damage to the heart, blood vessels, eyes, kidneys and nerves.”
World Health Organization
What Can Diabetic Eat For Lunch
So, what can diabetic eat for lunch? Diabetic food is a must have for diabetics. Diabetic food has to be of the highest quality and most nutritious. There are certain foods that diabetics can eat, as well as certain things that they cannot eat. Here are some things that diabetics can eat for lunch.
Cooked/Baked chicken breast
There are many ways you can cook this meat. You could grill it; bake it; poach it; boil it; fry it; sautee it, etc. But whatever way you choose to cook it, it’s the best thing for diabetics because it contains less calories than other meats. Chicken also contains protein which helps maintain your muscle mass and keeps your body strong.
Salmon
Salmon is another great dish for diabetics. This fish is rich in omega-3 fatty acids that help prevent heart diseases. It’s low in fat and cholesterol, making it good for diabetics. Aside from being a healthy meal, salmon is delicious too.
Egg whites
Egg whites are very nutritious for diabetics. They contain zero grams of carbohydrates and they only consist of 9 percent protein and 3 percent fat. They are easy to prepare; just mix them up with butter and cheese. One egg white provides 20% of your daily requirement of vitamin D, 8% of calcium, 5% of magnesium, 4% of zinc and 6% of selenium. As long as you don’t overcook them, egg whites are perfect for diabetics.
Peanut Butter Sandwich
This is another yummy snack that diabetics enjoy. Peanut butter sandwiches are made with two slices of bread and spread peanut butter on both sides. Some diabetics use honey instead of jelly because it doesn’t affect their blood sugar levels as much.
Brown rice
Brown rice is another good ingredient for diabetics. Not only does it taste good, but it’s extremely beneficial for your body. Many diabetics find themselves having trouble digesting white flour due to their digestive systems being weak. Rice is healthier than white flour because its nutrients are better absorbed into the bloodstream. It’s also easier to assimilate, thus allowing your body to absorb more nutrients.
Avocado
Avocados contain monounsaturated fats that make it ideal for diabetics. Monounsaturated fats improve insulin sensitivity and decrease inflammation. Avocado also contains potassium, folate, copper, lysine, phosphorus and magnesium. These minerals play important roles in regulating enzymes, hormones and cell metabolism.
How To Cure
There are different ways to manage diabetes such as medication therapy, lifestyle changes, and healthy food choices. Although there is no cure, medications can help reduce symptoms and side effects. Lifestyle modification such as weight loss, exercise, smoking cessation, and stress management also play major roles in managing this condition. When it comes to food choices, however, many individuals still struggle with meal planning because they don’t know what foods are good for diabetics.
Here we take a look at common misconceptions about diabetic diets. We hope you find these helpful tips useful!
You should avoid all carbohydrates after your meal
Many assume that eating carbs increases blood sugar levels. But that is simply not true. The body uses carbohydrates to produce energy. Carbohydrates found in fruits, vegetables, whole grains, beans, peas, lentils, nuts, seeds, dairy products, pasta, rice, breads, bagels, muffins, cakes, cookies, candies, ice cream, and juice are important parts of any balanced diet. They provide natural fuel when you need them and prevent blood sugar spikes. This helps you maintain steady blood sugar levels throughout the day.
Fatty foods make you fat
Most people believe that fats increase cholesterol levels. But contrary to popular belief, fats actually help regulate cholesterol levels. Fats also help keep the blood thin and help reduce blood clots. Eating fatty fish like salmon and tuna, avocados, olive oil, and nuts are considered beneficial.
Sugar-based beverages are bad for your health
While sugary drinks are unhealthy, artificial sweeteners such as Splenda® and Equal®, which are made using partially hydrogenated vegetable oils, are worse. Artificial sweeteners contribute to obesity and are linked with heart disease. Some studies show that they may disrupt metabolism and hormones that help regulate hunger.
Whole milk makes you gain weight
Most people believe that drinking whole milk provides more nutrition than low-fat or non-fat options. However, research shows otherwise. Studies have shown that skim milk has almost the same amount of nutritional value as whole milk. Dairy products including milk, cheese, yogurt, sour cream, and cottage cheese are high in calcium, protein, vitamin D, B vitamins, riboflavin, niacin, omega-3 fatty acids, iron, zinc, potassium and phosphorous.
Bread is good for diabetics
Bread is high in carbohydrates, which can increase blood sugar levels. In fact, most baked goods contain a lot of refined flour. Most types of bread, except whole wheat bread, are processed and bleached to remove some of the fiber, while adding extra calories. Stick to whole grain bread instead.
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