Simple Lunch Ideas for Type 2 Diabetes

[Richard G. Traylor]

Your midday meal is likely to be forgotten if you are working on Zoom meetings as well as caring for your family and doing other things besides self-care. But if you're managing type 2 diabetes, making a healthy lunch a top priority can have a huge impact on your body weight and blood sugar levels. Cooking your meals at home is the simplest way to make sure that it happens. According to a May 2015 study in the International Journal of Obesity, eating out frequently can result in negative health effects for example, a greater body weight and elevated cholesterol levels.

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 Thankfully, all it takes is a bit of knowledge- and these easy recipes to prepare quick and healthy lunches that are suitable for diabetics.

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 For a start begin to plan your meals around lean protein sources such as chicken, tuna, skinless, shrimp, beans or tofu. This is according to the National Institute of Diabetes and Digestive and Kidney Diseases. According to Julie Stefanski, RDN/CDCES, an ambassador for the Academy of Nutrition and Dietetics, protein does not increase blood sugar as fast or as much as foods with sugar or options from the grains group. Her office is in Baltimore. Stefanski suggests that you add 1 to 1 1/2 cups of your favourite non-starchy vegetables from this base. American Diabetes Association (ADA), lists collard greens as well as broccoli as non-starchy options that are diabetes-friendly.

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 In terms of carbohydrates, try to consume 30 to 45 grams (g) in the event that you're female and 45-60g (g) for men. Amy Kimberlain RDN, CDCES is located in Miami and is the national spokesperson of the Academy of Nutrition and Dietetics.

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 Be mindful of your carbs. "They're not all the same," Kimberlain explains. For example, while brown rice, which is a whole grain as well as white rice, which is refined, are both nutrient-rich, they have the same amount of carbs in a serving -- 50 g and 44 g for a cup, respectively, according to the U.S. Department of Agriculture (USDA) -- they have different effects on blood sugar. "The primary difference lies in the amount and quality of fiber," Kimberlain says. According to Mayo Clinic brown rice contains 3.1 grams of fiber for every cup. White rice is only 0.6 grams.

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 Kimberlain also notes that whole grains like brown rice are more nutritious in minerals, vitamins, proteins as well as other nutrients than refined grains like white. If you can, go for whole-grain carbohydrates instead of refined ones.