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What Is A Good Lunch For A Diabetic

You Should Avoid All Carbohydrates After Your Meal

Eat These: Diabetic Lunch ideas for Good Diabetes Control!

Many assume that eating carbs increases blood sugar levels. But that is simply not true. The body uses carbohydrates to produce energy. Carbohydrates found in fruits, vegetables, whole grains, beans, peas, lentils, nuts, seeds, dairy products, pasta, rice, breads, bagels, muffins, cakes, cookies, candies, ice cream, and juice are important parts of any balanced diet. They provide natural fuel when you need them and prevent blood sugar spikes. This helps you maintain steady blood sugar levels throughout the day.

Can I Eat Fruit

Yes, whole fruit is good for everyone and if you have diabetes, its no different. You shouldnt avoid them because theyre sugary. Fruits do contain sugar, but its natural sugar. The sugar in whole fruit is different to the added sugar in things like chocolate, biscuits and cakes or other free sugar found in fruit juices and smoothies.

Other things to avoid are foods labelled diabetic or suitable for diabetics, and eating too much red and processed meat or highly processed carbs like white bread. Cutting down on these means youre reducing your risk of certain cancers and heart diseases.

Still not sure which foods mean youre making healthy choices? Read our 10 top tips for healthy eating when you have diabetes it takes you through the foods that are healthier than others, including which carbohydrates are the better choice and how to be smart with snacks.

Which Foods Should Be Avoided In A Type 2 Diabetes Meal Plan

People with type 2 diabetes should avoid many of the same unhealthy foods everyone should limit. Dietary restrictions include:

  • Sodas: both sugar sweetened regular soda and diet soda raise blood sugar
  • Refined sugars
  • Processed carbs
  • Trans fats such as butter “spreads,” some mayonnaise “spreads” some salad dressings, packaged sauces, bakery goods
  • High-fat animal products
  • High-fat dairy products
  • High fructose corn syrup
  • Artificial sweeteners
  • Highly processed foods novelty sweets, candies, chips, kettle corn, cookies)

The best way to avoid these foods is to shop around the edges of the grocery store and minimize the number of processed, packaged foods in the middle. Sticking with “real” food in its whole, minimally processed form is the best way to eat well for diabetes. People with type 2 diabetes who eat a healthy diet pattern like the ones discussed here reduce the risk of complications that stem from high blood sugar, like cardiovascular disease and obesity.

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Worse Bet: Farm Breakfast

The Count: 2,060 calories, 276 g carbs

No food is off-limits with diabetes, but this brunch will blow your carb and calorie budget in a hurry. Experts suggest that meals for people with diabetes should have 45-75 grams of carbohydrates, depending on individual goals. Your body weight, activity, and medications all matter. This meal packs enough carbs for four to five meals.

Best Diabetic Diet Meal Plan Guide:

Lunch Ideas For Diabetic Patients For A Healthy Lifestyle

The Basics of Diabetic Plan you should know:

The main aim of the diabetic diet is to include food items and beverages that can maintain the level of sugar in the blood. In diabetics the insulin produced by the pancreas cannot regulate the bold sugar level. So they must always consume food that contains sugar in very low quantities. This way they can control the sugar levels and remain healthy.

Some foods we consume are high in sugar and calories while others are low in calories and sugar. So a diabetic must have a proper knowledge about both types of foods. This way they can avoid foods that are rich in sugar content and take only those foods that are low in calorie and sugar content. In the diet chart below we discuss some of the healthy foods that are good for the diabetics. You can remove some food items from them or add some you prefer according to your choice. But is t is recommended that diabetics take food that is low in sugar.

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Eggs & Cheese Protein Box

Skip the sugary Frappuccino and power up with a protein box at Starbucks. While youre perusing the menu in line, look down at the refrigerated section, rather than straight ahead at the bakery case. A protein box can be breakfast or lunch on-the-go and fills you up with hard-boiled eggs, white cheddar cheese, sliced apples, grapes, multigrain bread and honey peanut butter. The full meal has about 470 calories and 23 grams of protein.

Awesome Diabetes Friendly Lunches That Are Easy For Work

By Jennifer Bowers Ph.D, RD

Brown bagging it to work, even if youre not using a brown paper bag, is the best way to control your carb intake at lunch time. Not to mention, its much easier on your wallet than eating out every day. Gone are the days of boring old peanut butter and jelly sandwiches with a bag of chips and a red apple. Get creative and enjoy your lunches from home again.

Here are some healthy lunch ideas, along with the carbohydrate counts. These lunches include 60 grams of carb each, but are broken down for you to see where that carb is coming from, in case you want to adjust for your personal needs.1. Smoked Turkey & Harvarti Pita Creamy Havarti paired with smoked turkey is divine. Thin slices of Granny smith apples inside are the icing on the cake.

You can even enjoy a few vanilla wafers with this lunch and still meet an acceptable carb count.

Total 60

3. Mason Jar Salad These are all the rage right now. Simple to prepare ahead of time. They keep well up to a week in the fridge. Layer ingredients in this order: salad dressing, protein , veggies , and salad greens. Carb counts will vary based on what you include, but you should have plenty of carbs leftover to add a Greek yogurt parfait with 1 cup of plain yogurt and 1 cup of sliced berries. This lunch is satisfying and full of fiber!

For more diabetic related information read these:

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Diabetic Diet Plan Menu For A Day:


Breakfast is an important meal of the day for all people. Diabetics, particularly, must not skip breakfast no matter what happens. An ideal breakfast for a diabetic must be low in sugar and also provide the person with enough energy for the whole day.

Some of the ideal foods that you can choose for breakfast are:

  • A cup of skimmed milk
  • Green tea
  • One slice of whole wheat bread
  • Half of a small banana
  • Cottage cheese
  • Half a cup of oatmeal. This makes a healthy addition to the breakfast.


Most of the people are hungry by the time they have lunch and they tend to consume more food than it is necessary. This is a habit which the diabetics have to control. They must have a lunch that is nutritious but in small proportions. The sugar content in them must also be lower. An ideal lunch for diabetics may consist of the following foods.

  • One cup of vegetable soup with one 5 to 6 crackers. You can use any vegetable with low sugar content for making the soup.
  • A turkey sandwich, which is made up of two slices of whole wheat bread, one ounce turkey, one table spoon mayonnaise and one ounce cheese that is low in fat.
  • You may also have a small apple after the meal.


  • 4 ounces of broiled chicken breast that is spiced slightly.
  • Two to three whole wheat rotis
  • Or 2/3 cup of cooked brown rice
  • A light vegetable soup

At Mexican And Spanish Restaurants: Fajitas And Fajita Bowls

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When checking out restaurants for diabetes, head somewhere that has this Tex-Mex staple on the menu. It tastes indulgent but is actually nutritious and veggie-filled. Fajitas contain a good combination of protein and vegetables. You can keep the carb count reasonable by choosing to either have the rice, beans, or the burrito or a little bit of each, Smith advises. Zanini is also a fan of the dish but suggests ditching the starchy stuff altogether and transforming your fajita order into a salad. Make a fajita bowl by serving your fajitas fillings on a bed of lettuce along with a cup of black beans, she suggests, adding, Its a filling and balanced meal. If you ask the kitchen to hold the wrap and the rice, they probably wont mind giving you some lettuce, instead, free of charge.

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At American Restaurants: Turkey Burger With Steamed Broccoli

When youre getting food from your local sports bar or diner, registered dietitian Isabel Smith, RD, CDN, says that a turkey burger is the way to go. Remove the top bun, which doesnt typically contain much fiber and swap fries for a green veggie. This will add fiber to your meal and help slow blood sugar spikes and promote satiety, she explains.

At Asian Restaurants: Steamed Buddhas Delight

Whether you call it Buddhas Delight or Buddhas Feast, one thing is for certain: This delicious vegetarian dish gets the green light when searching menus at restaurants for diabetes. This meal is traditionally served with tofu and veggies, making it a smart choice. If its served with rice, ask for brown and keep portions to a half-cup or less, Zanini notes.

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Are Bananas Bad For Diabetics

Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized diet plan. A person with diabetes should include fresh, plant food options in the diet, such as fruits and vegetables. Bananas provide plenty of nutrition without adding many calories.

Foods With Complex Carbs

What are some good diabetic meals?

Casey suggests a variety of whole grain choices for seniors:

  • Whole wheat bread
  • Quinoa
  • Tasty air-popped popcorn

Other complex carbohydrates like legumes, beans, nuts, and seeds are also a great source of lean protein, another important component to balanced eating and maintaining good health, says Casey.

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At Breakfast And Smoothie Joints: Oatmeal

Oatmeal is another diabetes-friendly option that just about every breakfast joint has on their menu. Add walnuts to your cereal and get an order of eggs or turkey sausage to help balance blood sugar processing, Smith advises. Just make sure to send that little bowl of brown sugar right back to the kitchen when it arrives.

At Asian Restaurants: Appetizer Feast

If youre a big fan of mixing and matching apps to create your ideal meal, youre in luck because there are a ton of good-for-you options from your local sushi joint. Smith suggests pairing a protein-rich hot appetizer like miso cod, chicken skewers, or edamame with a big salad and one sushi roll. Stay away from anything thats made with tempura and ask for all the sauces on the side. Most of them are super sugary and salty, so its best if you control how much makes it onto your roll, not the kitchen.

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Healthy Lunches For Kids With Diabetes

By Jennifer Bowers Ph.D, RD

Its that time of year! Back-to School brings lunch packing back to our list of things to do. Gone are the days of the bologna sandwich on white bread with a bag of chips. But, brown bagging lunches can be a bit more challenging when you or your child has diabetes, because the carbohydrate content needs to be controlled.

Nobody wants high glucose after lunch, or hypoglycemia because the child didnt like the lunch and didnt eat it. Careful planning is key. Here are some ideas for lunches with moderate levels of carbohydrate. Modify as your needs require. Enjoy!

  • Turkey & Cheese Sandwich: The old stand-by is still loved by many. Two whole wheat slices of bread contain 30 grams of carbohydrate. Add a fresh apple or peach, and youre up to 45 grams.
  • Take a classic and take it apart. Two hard-boiled eggs, carrot and celery sticks, and crackers. Make sure you get at least 30 grams of carbohydrate from the crackers and add a ready-to-go ½-cup of applesauce for a total of 45 grams.
  • Chicken & Rice Soup: Typically, a hearty serving of 1.5 cups has about 20 grams of carbohydrate. Include a side dish of your favorite crackers for another 15 grams, and a bunch of grapes for another 15 grams, and youre good to go.
  • Yogurt Parfait: Layer 1 cup of Greek yogurt, 1 cup of your favorite sliced fruit, and ¼ cup of granola. Sprinkle the granola on top just before eating so it doesnt get soggy. Total carbohydrate content is 45 grams.
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    5 Low Carb Meals for Diabetics that Don’t Spike Blood Sugar

    In the mood for a sandwich? Try a cold cut sandwich on whole-grain bread with lettuce, tomato, and crunchy red peppers and a smear of hummus to add extra fiber and protein. Going out for burgers? Ask for no bun or choose a lettuce wrap instead to keep carb counts low. If you’re eating at home, a savory oatmeal bowl with eggs and spinach, a kale-stuffed sweet potato, or beef and brown rice soup are other great options that’ll keep your blood sugar balanced.

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    At Italian Restaurants And Pizzerias: Caprese Salad

    A Caprese salad is an excellent choice for anyone with diabetes, says registered dietitian Lori Zanini, RD, CDE, the creator of the Free 7 Day Diabetes Meal Plan. A Caprese salad is fresh mozzarella, tomatoes, and basil, drizzled with olive oil or balsamic vinegar. I recommend that my clients start their meals at Italian restaurants by ordering this salad because its delicious and is free of added sugars.

    Rules To Manage Carbs For Diabetic Seniors

    When you consume food or drinks with carbohydrates, your body breaks them down into glucose a type of sugar which then raises the level of glucose in your blood. Your body and brain use that sugar for food throughout the day.

    Its vital for seniors to balance carbohydrate intake for a healthy diabetic diet.

    Follow these rules to keep track of your carb intake:

  • Count your carbsCarb counting for diabetes can give seniors more choice and flexibility while planning meals. It involves tallying the number of carbohydrate grams in a plate, then balancing that with insulin doses and physical activity. By counting carbs, people with diabetes can still enjoy favorite foods in moderation. You can download a carb-counting app to your phone to make keeping track of your carb intake easier.
  • Know your numbersThe right number of carbohydrates depends on weight, age, medication, and activity level. A good rule of thumb is that people with diabetes should get about 45% of their daily calories from carbs. A diabetes care team or registered dietitian can help create a personalized plan thats right for you.
  • Balance your mealsSpreading your carbs between meals and snacks throughout the day helps keep blood sugar levels even. Eating all your daily carbs at once will result in a blood sugar spike even if you stick to your maximum daily budget.
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    Panera Bread’s Pick Two

    Nutrition: Half size of Seasonal Greens Salad, 90 calories, 6 g fat , 75 mg sodium, 10 g carbs , 2 g protein

    Nutrition: Half size of Roasted Turkey & Avocado BLT on Sourdough, 300 calories, 14 g fat , 550 mg sodium, 25 g carbs , 16 g protein

    It’s hard to resist the You Pick Two deal at Panera. Opt for the half size of the Turkey & Avocado BLT on Sourdough, because it has the least sugar and carbs of any other sandwich on the menu. Pair with a half size seasonal greens salad for a total of 400 calories and 35 grams carbs. For perspective, Panera’s classic bread bowl is 660 calories and 136 grams and that’s without the soup. If the word avocado had your tastebuds salivating, checkout avocado recipes for more delicious ideas.

    At Asian Restaurants: Chicken And Broccoli

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    For those following special diets, Chinese is probably one of the more challenging cuisines, Jacobson notes. Start with a steamed summer or spring roll and get shrimp and greens or chicken and broccoli as an entree. These dishes are very simple and will be some of the cleaner items on the menu. To play it extra safe, ask for the sauce on the side and spoon over a reasonable amount yourself, as they tend to be sugar- and salt-laden.

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    Additional Details To Remember About This Plan:

    You can improve this diabetic plan according to your tastes and preferences. You may add some interesting food items that are low in sugar with this plan or remove some and replace them with other food items. Sometimes the sugar may get low in diabetic patients. In that case consult a doctor and have food according to his advice.

    At American Restaurants: Grilled Salmon

    Steamed or grilled wild salmon is always a good option because its rich in omega-3 fats, says registered dietitian Patricia Bannan, RDN, author of Eat Right When Time is Tight.The nutrient helps ward off heart disease, which is important for those with type 2 diabetes, as they have an elevated risk of the condition. Pair your fish with a side of steamed or sautéed veggies. Bannan suggests non-starchy veggies like broccoli, spinach, carrots, green beans, and Brussels sprouts, as they wont spike blood sugar and are among some of the best foods for people with diabetes.

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