Did you know that type 2 diabetes accounts for 95% of all diagnosed cases of diabetes? In fact, more than 34 million Americans have it.
All types of diabetes occur as a result of a body that doesn’t produce or respond to insulin, or both. Insulin is a natural pancreatic hormone that regulates how glucose (blood sugar) is used and stored. For people with type 2 diabetes, without properly functioning insulin, the body is often in a state of hyperglycemia (or high blood sugar). Hyperglycemia can develop gradually, and a persistent state of hyperglycemia can lead to many serious complications, even premature death.
Eating well for diabetes can be challenging. But certain foods – particularly fruits, vegetables and lean proteins – can keep your glucose levels in check and help steady insulin levels. You can find all these foods and more in the below dietitian-designed meal plan, made to help keep your blood sugar under control. The plan features diabetes-friendly staples like an egg-based breakfast, a noodle salad with no simple carb in sight and fiber-rich veggie-based snacks.
For more information on how food and lifestyle can make a difference, read How to Eat Well for Type 2 Diabetes.
Sample one-day meal plan to control type 2 diabetes:
|Breakfast||2 servings (⅓ of recipe) Spanakopita Egg Casserole
8 oz decaffeinated coffee or tea without sweetener
8 oz water
|Lunch||1 serving Thai Mango Zucchini Noodle Salad with Chicken
16 oz water OR 16 oz zero-calorie drink sweetened with natural sugar alternative
|Snack||½ avocado smashed with a dash of chili powder and salt
½ cucumber, cut into slices (1 cup)
16 oz water
|Dinner||1 serving Crispy Citrus Salmon
16 oz water OR 8 oz unsweetened dairy or non-dairy milk plus 8 oz water
Daily Totals: 1,510 calories, 81 g total fat, 23 g saturated fat, 594 g cholesterol, 1,253 mg sodium, 117 g carb, 32 g fiber, 30 g sugar, 91 g protein
Jessie Shafer is a registered dietitian, team member at The Real Food RDs, former magazine editor, avid cyclist, and busy mom of two who loves to share her enthusiasm for the fun of eating well.
Read about the connection between intermittent fasting and type 2 diabetes risk in Eat Early in the Day, Keep Diabetes At Bay. Also read 13 Foods to Balance Blood Sugar & Help Prevent Diabetes.