A Complete Guide to Creating a Well-Balanced Meal for People with Type 2 Diabetes

MAY 14,2024

BY NR.BALOCH

After receiving a type 2 diabetes diagnosis, you must change your dietary patterns to better manage the condition. A nutritious, well-balanced diet can help you live a longer, better life, and keep your blood sugar levels stable. It can also reduce your risk of developing health problems. This in-depth guide explains how to put up healthy meals that take diabetes into account, with an emphasis on cutting back on sugar and bad fats.

How Do You Build a Plate That Considers Health?

Divide Your Plate Into Four Parts.

Set aside a quarter of your plate for items high in protein, a quarter more for carbohydrates with a low to moderate GI, and the other half of your plate for a variety of salads and vegetables. This helps with portion management and guarantees a balance of nutrients. Reducing the size of the plate can also help significantly reduce the portion size.

2. The Focus Is on Vegetables

Make an effort to include two or three portions of non-starchy vegetables in your meal. Half a cup of cooked vegetables or an entire cup of salad is represented by a single serving. Grated vegetables can add flavor to soups, sauces, and oven-baked dishes; alternatively, they might take center stage instead of playing supporting roles.

For every individual:One cup* of cooked non-starchy vegetables, including carrots, broccoli, cauliflower, etc.

Two cups* of mixed salad mixed with bell peppers, tomatoes, lettuce, spinach, etc.

*You are welcome to serve more than these suggested serving sizes.

3. Include Lean ProteinEating protein is crucial because it keeps you feeling fuller for longer. Lean meats and dairy should be your goals, and before cooking, make sure to cut off any visible fat.

For every individual:

Two little (45g) chicken eggs

½ cup of cooked legumes, such as chickpeas or lentils, or a blend of three beans

120 grams of tofu

100g of skinless cooked chicken (125g raw)

100g of lean meats (125g raw) such as lamb, hog, or beef

120g of cooked fish (170g raw), such as canned tuna, salmon, or mackerel

40g of low-fat cheese, or roughly two pieces

4. Add Controlled Portions of High-Quality Carbohydrates

Eat less starchy vegetables in your meal to lower its glycaemic load.

To keep the overall GI of your meal low, choose foods high in fiber yet low to moderate in GI. Choose quinoa, barley, pasta, noodles, grainy breads, and basmati rice. Interestingly, legumes have low GI carbohydrates and are also a source of protein.

For every individual:

A quarter cup of cooked brown or basmati rice

One cup of cooked noodles or pasta, ideally wholemeal

Two slices of wholegrain bread or one tiny wholegrain bread roll

One cooked medium-sized kumara or tiny potato

One medium-sized corn cob

½ cup of cooked couscous or quinoa

5. Add a Tiny Amount of Nutritious Fats

Good fats are essential for controlling cholesterol levels and for lowering the GI of your meals. Add modest amounts of heart-healthy fats from avocado, almonds, and seeds, as well as olive oil.It’s important to remember that a range of protein sources, including meat and tofu, can supply enough fat; therefore, adding extra may not always be required.

For every individual:

two tsp pesto or chopped or crushed nuts

One teaspoon of extra virgin olive oil or another plant-based oil

two tspn of salad dressing or avocado

A single tablespoon of hummu

A Complete Guide to Creating a Well-Balanced Meal for People with Type 2 Diabetes

2. The Focus Is on Vegetables

4. Add Controlled Portions of High-Quality Carbohydrates

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