How You Can Easily Create a Diabetic Meal Plan

Your food choices become more crucial when you have diabetes. Food consumption is an important factor that you need to consider, especially with managing sugar levels. What you consume, how much you consume, and even the times at which you’re eating can all impact blood sugar. The goal here is to make sure your eating habits are contributing a balanced blood sugar level that stays within the needed range to keep you healthy. 

Keep reading if you want to learn how you can manage your diabetes with Pure Plates!

Fiber and complex carbohydrate intake

The first and most important thing we want to address when it comes to blood sugar management is to try and avoid simple carbs that come from refined sugars. Simple carbs get broken by our bodies a lot faster than complex carbohydrates do. For someone with diabetes, this often leads to a faster rise in blood glucose levels, known as hyperglycemia. 

The quality of carbs being consumed is important for blood sugar management. Complex carbohydrates are high in fiber and are known for their ability to control blood sugars. Fiber goes through the gastrointestinal tract undigested, and therefore, consuming it won’t spike up blood glucose the way simple carbs do. 

Some foods high in fiber and are also complex carbs are oats, brown rice, quinoa, whole wheat, and barely. Pure Plates provides a fully prepared healthy diabetes meal plan to help individuals manage their condition effectively. The plan includes a variety of delicious and nutritious meals that are specifically designed for diabetics. With Four, DONE FOR YOU 5-day meal plans, individuals can experience the benefits in no time!

Each 5-Day Diabetic meal plan offers a range of meal varieties, ensuring that the menu remains fresh and exciting throughout the week. Our diabetic customers rave about how this plan not only helps them lose weight but also effectively controls their blood sugar levels. It's truly a game-changer!

Individuals can access these diabetic meal plans and explore the wide array of delicious options available. Each plan is carefully crafted to support optimal health and well-being for individuals with diabetes.

It's important to note that this is just a glimpse into the full offering, and individuals with diabetes are encouraged to consult with healthcare professionals or registered dietitians for personalized meal planning. By utilizing these meal plans as a foundation, individuals can take a step towards a healthier lifestyle and better diabetes management. Embrace the convenience and benefits of our meal plans, and experience the positive impact they can have on your health!

The Black Bean Quinoa Burrito is an incredible alternative for the traditional burrito made with white rice. This is the ultimate high-protein lunch with a low glycemic index!

Some simple carbs that we recommend limiting are cookies, candy, soda, and chips.

Portion Sizes Matter

Eating the right amount of food is critical when it comes to diabetes management to control both blood glucose levels and weight. 

Two important things we want you to keep in mind are portion and serving sizes. Considering how many serving sizes are in a portion of a meal will allow you to get a better understanding of how much carb, protein, and fat you’re consuming. This is where label reading comes into play. Nutrition labels always list the number of servings in a meal/snack. For example, if a cup of yogurt contains 3 serving sizes, and you consume the whole cup; you are essentially consuming triple the amounts on the label. 

Making sure you are aware of this will help you limit the amount of carbs you consume to reduce blood-sugar spikes. One serving of carb is about 12-15g of carb. For those with diabetes, it’s recommended to consume only a few servings (12-45g) of carb at once to manage blood sugar levels. Remember, we still need carbs to energize our bodies, so don’t completely avoid them! Think: quality (complex carbs) over quantity.

Don’t get us wrong, we don’t want you to count your calories and all that jazz. We understand that figuring out portion and serving sizes can be tricky when you’re eating at home and making your own meals. Here are some ways that we think can help you get a better idea of the amounts of macronutrients you consume: 

  • Use your palm to estimate portion sizes- One serving of meat or poultry equals this
  • Serve food on smaller plates- If you reach for seconds, you now have a better idea of how much you’re consuming
  • One 3-Oz fish is the size of a checkbook 
  • One medium-sized baked potato is the size of a computer mouse
  • Don’t eat straight out of the bag- This will cause you to overeat. If you are looking to snack, we recommend dividing your snacks into smaller bowls to control your portion sizes

With Pure Plate’s meal plan delivery service, you don’t have to worry about any of this! We have a special menu that offers a 5-Day Diabetic Meal Plan that controls portion and serving sizes to control your diabetes and make sure your blood glucose stays within range.

How does fiber affect blood sugar levels?

Fiber plays a significant role in how our bodies respond to carbohydrates and manage blood sugar levels. Unlike other components of carbohydrates, fiber is not digested and absorbed into the bloodstream. This means that the naturally occurring fiber in whole plant foods generally does not cause a spike in blood sugar levels for most people.

Carbohydrates are typically divided into two categories: fiber and non-fiber (referred to as "net carbs"). Net carbs are calculated by subtracting the amount of fiber from the total carbohydrate content of a food. Consuming foods with a high fiber content can have a beneficial impact on blood sugar levels.

For example, let's compare white rice and chopped cauliflower. One-third of a cup of white rice contains about 15 grams of carbs with no fiber, so all of these carbs are absorbed by the body and contribute to a rise in blood sugar. On the other hand, 3 cups of chopped cauliflower also provide around 15 grams of carbs, but it includes 7 grams of fiber.

When consuming a diabetic-friendly recipe such as pure cauliflower rice, the net carbs intake decreases to 8 grams. With a lower net carb content and the added benefit of fiber, blood sugar levels are likely to increase more gradually and to a lesser extent compared to consuming foods with higher net carb content and no fiber. Consuming foods rich in fiber can help regulate blood sugar levels by slowing down the absorption of carbohydrates and preventing sharp spikes in blood sugar.

What role does protein play in a healthy diabetes meal plan?

Protein plays a crucial role in a healthy diabetes diet plan by aiding in the regulation of blood sugar levels. Consuming protein-rich foods can help slow down the absorption of carbohydrates, leading to a more gradual release of glucose into the bloodstream.

This helps prevent sudden spikes in blood sugar, promoting more stable levels throughout the day. Including a variety of lean sources of protein, such as fish, poultry, beans, and eggs, in the diet of individuals with diabetes can contribute to better blood sugar control and reduce the risk of long-term complications associated with the condition.

What role do fats play in a healthy diabetes meal plan?

Fats play a crucial role in a healthy diabetes diet plan. They are essential for providing energy, supporting cell growth, and facilitating the absorption of important vitamins and minerals in the body.

Opting for healthy fats, such as unsaturated fats found in olive oil, nuts, avocados, and fatty fish like salmon, is particularly beneficial for individuals with diabetes. Including these healthy fats in moderation in the diet allows people with diabetes to maintain stable blood sugar levels and decrease the likelihood of developing complications associated with the condition in the long term.

What other follow-up care is important for managing diabetes?

Managing diabetes requires more than just following a diabetes diet plan. Engaging in regular follow-up care is crucial for effectively managing the condition and reducing the risk of complications. It is essential to schedule routine appointments with a doctor or diabetes educator to ensure proper management of diabetes.

During these follow-up visits, healthcare professionals may evaluate medication dosages and address any potential side effects. Additionally, they may discuss necessary lifestyle changes to optimize diabetes management. Regular blood tests to monitor blood sugar levels are typically ordered to assess the effectiveness of the treatment plan. These comprehensive follow-up care measures help individuals with diabetes stay on track with their treatment and minimize the potential complications associated with the condition.

The Key Takeaway.. 

Eating a balanced and nutritious diet, while keeping in mind portion and serving sizes is extremely important for managing diabetes. 

Making sure you are avoiding refined carbs, increasing intake from fiber, and following the strategies we mentioned to keep portion sizes in check and be more mindful of the amounts of food you’re consuming will help control your blood glucose levels, reduce unwanted spikes, and to maintain your weight. 

We are so excited that Pure Plates offers a wide variety of options to help manage diabetes and keep your blood sugar levels within the needed range to keep you healthy.