Do you have diabetes? What to eat every day of the week to be healthy and not gain weight.
If you want to improve your blood sugar levels, it makes sense to be careful about added sugars in your diet. According to the Centers for Disease Control and Prevention, the average American adult eats 17 teaspoons of added sugar per day, significantly more than the American Heart Association’s recommended daily maximum of 9 teaspoons (added sugar) for men and 6 for women.
The impact of added sugars is particularly concerning because it not only raises blood sugar, but often replaces healthy nutrients that can benefit diabetes health, such as fiber and protein. The good news is that natural sugars from fruits and dairy can and should be included regularly in a healthy diet for people with diabetes.
Foods with natural sugars contain important nutrients such as fiber, protein, vitamins, and minerals that help maintain our health, unlike added sugars that are used to add flavor and sweetness without additional health benefits.
While added sugars should generally be limited, added sugars can still be included in a healthy diet for people with diabetes. In fact, added sugars are a useful tool if you have low blood sugar (hypoglycemia) and need to raise your levels quickly, according to the CDC. The trick is, of course, to enjoy everything in moderation and to optimize nutrition in your daily routine.
sugar free for diabetes
In this seven-day program presented by eatingwell.com, she plans a week of nutritious and delicious recipes designed to support healthy blood sugar. We skip the added sugars, pump out fiber and protein, and include stable carbohydrates at every meal throughout the day to stabilize blood sugar and improve satiety.
Because weight loss plays an important role in improving blood sugar, we set this plan at 1,500 calories per day and included 1,200 and 2,000 calorie per day options to help people with different calorie needs:
Day 1
Breakfast (300 calories, 33 g carbs)
Eggs with pepper and cheese
1 medium apple
⅔ cup low-fat plain yogurt
½ cup blueberries
Lunch (322 calories, 41 g carbs)
1 serving of no-cook black bean salad
25 toasted unsalted almonds
Dinner (557 calories, 31 g carbs)
1 serving of salmon pesto
½ cup of cooked quinoa
Daily totals: 1,512 calories, 87 g protein, 80 g fat, 125 g carbs, 32 g fiber, 1,196 mg sodium
Day 2
Breakfast (300 calories, 33 g carbs)
1 portion with eggs, pepper and grated cheese
1 apple
⅔ cup raspberries
10 dried walnut halves
Lunch (408 calories, 36 g carbs)
1 serving of Chimichurri Noodle Bowls
1 plum
¾ cup low-fat kefir
1 medium peach
Dinner (500 calories, 38 g carbs)
1 serving Skillet Poblano Corn Chicken Fajitas
Daily totals: 1,522 calories, 86 g protein, 74 g fat, 143 g carbs, 31 g fiber, 1,506 mg sodium
soups
Day 3
Breakfast (300 calories, 33 g carbs)
1 Egg with pepper and grated cheese
1 medium apple
2 medium stalks of celery
2 tablespoons natural peanut butter
Lunch (408 calories, 36 g carbs)
1 serving of Chimichurri Noodle Bowls
1 plum
1 cup plain low-fat yogurt
½ cup blueberries
Dinner (364 calories, 41 g carbs)
1 serving of lemonade lentil salad with feta cheese
½ whole wheat cake
Daily totals: 1,491 calories, 88 g protein, 69 g fat, 134 g carbs, 32 g fiber, 1,646 mg sodium
what to eat when you have diabetes
Day 4
Breakfast (282 calories, 31 g carbs)
1 slice of toasted bread with
1½ tablespoons natural peanut butter
½ medium banana, sliced
pinch of cinnamon
1 large pear
Lunch (408 calories, 36 g carbs)
1 serving of Chimichurri Noodle Bowls
1 plum
¼ cup unsalted dry roasted almonds
Dinner (485 calories, 27 g carbs)
1 portion of chicken hummus
Daily Totals: 1,512 calories, 75 g protein, 80 g fat, 136 g carbs, 31 g fiber, 1,352 mg sodium
day 5
Breakfast (297 calories, 20 g carbs)
1 cup plain low-fat yogurt
½ cup raspberries
3 tablespoons chopped almonds
1 cup blueberries
15 unsalted and toasted almonds
Lunch (408 calories, 36 g carbs)
1 serving of Chimichurri Noodle Bowls
1 plum
1 medium peach
8 dried walnut halves
Dinner (467 calories, 39 g carbs)
1 serving of Chicken Caesar Pasta Salad
1 portion of chopped cucumber and tomato salad with lemon
day 6
Breakfast (282 calories, 31 g carbs)
1 slice of toasted bread with:
germ
1½ tablespoons natural peanut butter
½ medium banana, sliced
pinch of cinnamon
1 large pear
½ cup low-fat plain yogurt
Lunch (383 calories, 34 g carbs)
1 serving of Chicken Caesar Pasta Salad
¼ cup unsalted dry roasted almonds
Dinner (410 calories, 49 g carbs)
1 serving of chopped vegetarian Power salad with creamy cilantro dressing
1 thin slice of whole wheat baguette
Daily totals: 1,495 calories, 78 g protein, 64 g fat, 160 g carbs, 30 g fiber, 1,378 mg sodium
vegetables
day 7
Breakfast (282 calories, 31 g carbs)
1 slice of toasted bread with:
germ
1½ tablespoons natural peanut butter
½ medium banana, sliced
pinch of cinnamon
AM Snack (216 calories, 19 g carbs)
1 cup blueberries
20 unsalted dry roasted almonds
Lunch (383 calories, 34 g carbs)
1 serving of Chicken Caesar Pasta Salad
1 cup low-fat plain kefir
1 plum
Dinner (478 calories, 40 g carbs)
1 portion Cod Tacos
1 portion of chopped guacamole salad
Daily Totals: 1,500 calories, 85 g protein, 69 g fat, 144 g carbs, 32 g fiber, 1,629 mg sodium
source theissue.gr
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