Simple Lunch Ideas for people with Type 2 Diabetes

[Richard G. Traylor]

Your lunchtime meal is most likely to be forgotten if you are working on Zoom meetings or caring for your family and performing more than just self-care. If you suffer from type 2 diabetes, it could make a big difference in your health and weight when you make healthy lunches an absolute priority. It's easy to make your own food. Plus eating out for numerous meals can have negative health effects, like the increase in body mass index and cholesterol levels, according to research published in May 2015 in the International Journal of Obesity.

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 It's easy to make nutritious, fast lunches that are safe for diabetics using just some basic knowledge and these simple recipes.

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 As a first step, consider building your lunch around lean protein sources 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, spokesperson of the Academy of Nutrition and Dietetics Protein doesn't increase blood sugar in the same way or more significantly than foods that contain sugar or options of the grains family. Her office is in Baltimore. From that point, Stefanski recommends adding at minimum 1 to 1 1/2 cups of your favourite non-starchy vegetables. The American Diabetes Association (ADA) provides collard greens, zucchini, broccoli, cauliflower and green beans as options for nonstarchy vegetables that are diabetes-friendly.

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

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 Pick your carbs carefully. "They're not all made equal," Kimberlain explains. For instance, brown rice that is a whole grain as well as white rice, which is refined, are both nutrient-rich, they have similar amounts of carbs per serving -- 50 grams and 44 g for a cup, according to the U.S. Department of Agriculture (USDA) -- they alter blood sugar in a different way. "The key difference is in the amount of fiber," Kimberlain says. According to the Mayo Clinic brown rice has 3.1 grams of fiber for every cup. White rice only has 0.6 grams.

 Additionally, whole grains such as brown rice provide more proteins, vitamins, and minerals than refined grains such as white rice, Kimberlain notes. Choose whole grain carbs in lieu of refined carbs when you can.