Eating a healthy lunch is vital when managingdiabetes.
It keeps blood sugar levels in control and adds important diversity to your nutrient intake.
Healthy lunch ideas don’t have to be difficult to achieve, even on the busiest days.
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It also provides a list of healthy lunch suggestions.
Balancing Nutrients in a Healthy Lunch
Macronutrientsprotein, fat, and carbohydratesprovide the body with energy.
Fordiabetesmanagement, it can be helpful to reduce your carbohydrate intake to decrease potentialblood sugarspikes.
Everyone has different needs when it comes to macronutrients.
A personalized regimen can help you achieve your specific treatment goals.
Medicare,Medicaid in some states, and most insurance planscover diabetes nutrition therapy.
Meal plans should be tailored to align with calorie, weight loss, and metabolic goals.
It’s important to recognize that not all macronutrients are created equal.
They are filling but lack the nutrients found in unrefined foods, like whole grains and leafy greens.
The ADA recommends people with diabetes consumeat least14 grams of fiber per day per 1,000 calories.
Ideal sources are beans and lentils, vegetables, fruit, nuts, seeds, and whole grains.
Improving your lunch is as simple as swapping in smart choices.
One strategy is to consciously incorporate foods rich in fiber.
These foods take longer to break down and metabolize due to their complex starch structure.
This slower breakdown helps to prevent flooding of the bloodstream with glucose all at once.
Studies suggest increased dietary fiber can have modest effects in lowering A1C.
Eating protein from whole food sources is best.
Be sure to work with your healthcare provider or certified diabetes educator to determine your daily protein goals.
Fish is a great option for a healthy fat source.
Processed foods containing trans fats, sometimes found in shelf-stable baked goods, should be avoided.
You also want to limit high amounts of saturated fats from animal or dairy sources.
This will help to limit the stress they put on the cardiovascular system.
Choose low-fat dairy, fish, lean meats, and foods in their natural state instead.
This technique can be useful both at home and when you’re looking at the menu when eating out.
There are menu items that are more diabetes-friendly than others.
It pays to be mindful of portions when eating out, too.
Take the time to plan recipes, shop with a grocery list, and cook meals ahead.
In the mood for a sandwich?
Going out for burgers?
Ask for no bun or choose a lettuce wrap instead to keep carb counts low.
Lean meats, low-fat cheese, and plenty of vegetables make good sandwich choices.
Possibly, depending on what you choose from the menu.
National Institute of Diabetes and Digestive and Kidney Diseases.Healthy living with diabetes.
Facilitating behavior change and well-being to improve health outcomes: Standards of Medical Care in Diabetes2022.Diabetes Care.
2022;45(Supplement 1):S60S82.
Harvard School of Public Health.Types of fat.
American Heart Association.Suggested servings from each food group.
Centers for Disease Control and Prevention.Diabetes meal planning.
