Diabetic Diet Meal Plan

You don't have anymore choices except changing your habits and lifestyles when you're already diagnosed with diabetes, especially diabetes type 2. Besides avoiding old habits and adding new ones, you should pay more attention to what you eat and you may not eat. It is called diabetic diet meal plan. I believe this plan will be helpful to maintain blood sugar levels within normal range as well as reduce the negative impacts of diabetes.

The basic principle of diabetic diet meal plan is eating nutritious foods, but in the right amount and regular mealtimes. The diabetic diet is not only about restriction of certain foods. It is also a matter of choosing the right foods which is rich in nutrients, low calorie and low fat. The good news is, because diabetic diet meal plan is so healthy and beneficial, it can also be very useful for those who have no diabetes. This article is about what to be eaten and what to be restricted in diabetic diet meal plan. But you can find related articles about diabetic diet meal tips and example of foods for diabetic in other pages.

What to be Eaten in Diabetic Diet Meal Plan

Carbohydrate

Simple carbohydrates in the form of sugar and complex carbohydrates in the form of starch will create blood glucose. However, our body needs carbohydrates as the source of energy, that's why we should choose healthier carbohydrates which can be found in fruits, vegetables, beans, peas, whole grains and low fat dairy products.

Fiber-rich foods

Things I love from sugar is that it helps controlling the blood glucose levels and reducing the risk of heart diseases. Fiber-rich foods include nuts, beans, peas, fruits, wheat bran, vegetables and whole wheat flour.

Good fats

There are two kinds of good fat; monounsaturated and polyunsaturated. Foods which contain these two kinds of fat as well as good in lowering the cholesterol levels include almonds, avocados, walnut and peanut, canola and olive oils and pecans. But since they're also high in calories, they should be eaten restrictively.

Heart-healthy fish

Eating heart-healthy fishes such as cod, tuna, halibut, salmon, mackerel and herring should be done twice a week. But be aware that fried fish is another thing you should omit, beside tilefish, swordfish and king mackerel because of the high risk of mercury contamination.

What to be Restricted in Diabetic Diet Meal Plan

• Saturated Fats, should not more than 7% of total calories per day. It can be found in some high-fat dairy products and certain animal proteins such as beef, sausages, bacon or hot dogs.
• Trans fat, should be completely avoided. It can be found in processed snacks, shortening and stick margarines.
• Cholesterol, should be limited to 200 mg per day. That's why these kinds of foods should be restricted from the meal; egg yolks, shellfish, liver and high-fat dairy products.
• Sodium, should not be more than 2000 mg sodium in a day's meal.

Again, the main goal of diabetic diet meal plan is maintaining blood glucose levels and body weight within the normal range. You and I know that the significantly rises of blood sugar levels will lead to serious health problems, such as nerve, kidney and heart damage. For those who have been diagnosed with diabetes type 2, it will be very helpful if they lose some extra kilograms.

Consult with the doctor to plan and execute a diabetic diet meal plan to help you reach the goal.