Easy Lunch Ideas for people with Type 2 Diabetes
The midday meal you have planned is likely to be forgotten if you are busy managing Zoom meetings or caring for your family and performing other things besides self-care. If you're suffering from type 2 diabetes, making a balanced lunch a top priority will have a profound impact on your body weight and blood sugar levels. It's easy to cook your own meals. Furthermore eating out frequently for meals can have negative health consequences, such as a higher body mass index as well as cholesterol levels according to a study that was published in May of 2015 in the International Journal of Obesity.
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It's easy to prepare nutritious, fast lunches that are diabetes-friendly by using the right amount of know-how and these recipe suggestions.
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As a first step take a look at constructing your meals around protein sources that are lean such as tuna, chicken skinless shrimp, beans, shrimp or tofu. This is according to the National Institute of Diabetes and Digestive and Kidney Diseases. According to Julie Stefanski, RDN/CDCES, an ambassador of the Academy of Nutrition and Dietetics, protein does not increase blood sugar as fast or in the same way as foods with high sugar or foods of the grains family. She is located in Baltimore. From this base, Stefanski recommends adding at most 1 to 1 1/2 cups of your favorite vegetables that aren't starchy. The American Diabetes Association (ADA) lists collard greens, zucchini, broccoli, cauliflower and green beans as non-starchy options for diabetics.
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In terms of carbohydrates try to consume 30 to 45 grams (g) depending on whether you're woman, and 45 to 60 grams if you're a man, suggests Amy Kimberlain, RDN, CDCES, who is based in Miami and also serves as a national spokesperson for the Academy of Nutrition and Dietetics.
Make wise choices with your carbs. Kimberlain affirms that not all carbs are created in the same way. Brown rice, which can be classified as whole grains, and white rice (which is refined) contain similar amounts of carbohydrate in each serving at 50 grams for each according to the U.S. Department of Agriculture. However, they have different effects on blood sugar. "The most significant difference lies in the fiber content," Kimberlain says. Brown rice packs 3.1 grams of fiber in a cup, while white rice only has 0.6 grams. A higher fiber count means your body will take longer to digest brown rice than white. This can help maintain your blood sugar levels and make your belly more full and could help in losing weight according to the Mayo Clinic.
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Kimberlain mentions that whole grains such as brown rice are richer in protein, vitamins, minerals as well as other nutrients than refined grains like white. If possible, select whole grain carbs instead of refined carbs.