You may be surprised to know that there is no such diet which is called the only diabetic diet. The diet that is good for diabetics is good for everyone. That’s why we have come with a diabetic meal plan for a month.
If you are a diabetic patient, the diet you have been told to follow, your entire family can eat that as it suitable for every individual. So, let’s get a fair idea on the diabetic meal plan for a month in the article.
Source :- saga . co . uk
WHAT are DIABETICS?
Diabetes occurs with metabolism (body metabolism). The food we take is converted into glucose (a kind of sugar) which is the main source of energy. With the process of insulin with glucose, glucose is able to provide energy in the body cells. Insulin is a hormone produced by the pancreas, a large gland located on the back of the stomach.
In diabetic affected individuals, either Pancreas makes or does not make insulin, or cells can’t take the proper benefit of insulin generated. This causes glucose levels in the blood to rise and high blood sugar or diabetes arise.
Source :- slideshare . net
WHAT ARE THE TYPES OF DIABETICS?
There are mainly two types of diabetics. These are as follow:
- Type 1 Diabetic
- Type 2 Diabetic
NOTE:
Type 1 diabetics are most common in kids and adolescents while type 2 diabetics generally found in adults.
WHAT IS TYPE 1 DIABETIC?
Type 1 diabetic occurs when cells producing Pancreas insulin are damaged and this cause insulin production to be reduced or expired, and glucose can’t reach body cells for use for energy.
WHAT IS TYPE 2 DIABETIC?
Diabetes mellitus has been associated with obesity. Statistics show that for the past several decades, illnesses like obesity and type 2diabetes have increased hand in hand over the past few years. In type 2 diabetes, the amount of insulin hormone in the body of the person is greatly reduced and the blood glucose increases in the blood.
Source :- foodrevolution . org
WHY DIABETIC MEAL PLAN FOR A MONTH IS IMPORTANT?
When diabetes is very high, then the person has to take injections of “insulin” and take medicines. People who take insulin externally should continue to check their blood regularly. But when you can control your diabetes with the help of diabetic meal plan for a month then why go for medicines?
Diabetic patients may have problems with eye and kidney disease, numbness etc. Therefore, a diabetes patient should always try that his or her blood glucose level stays 70-110 mg/dl (fasting) and 100-140 milligram DL (after 2 hours of eating).
For this, they should take special care of food and drink with the help of a diabetic meal plan for a month. Walking 45 minutes to 1 hour fast or any other exercise Medicines or insulin should be taken at the right time.
Source :- healthline . com
HERE IS THE DIABETIC MEAL PLAN FOR A MONTH FOR YOU:
Diabetics can be treated or be controlled with a proper diabetic meal plan for a month. So, we are providing you with an appropriate diabetic meal plan for a month for diabetes patients.
Here we go…
WEEK 1
EARLY MORNING (At 5 A.M.):
- Eat 1 tbsp. full fenugreek seeds powder in a glass of water or
- You can also eat Aloe Vera juice or
- ½ cup Neem leaves juice.
BEFORE BREAKFAST (At 7 A.M.):
- 1 cup of green tea without sugar
- 1-2 cream cracker biscuits (cookies or biscuits) or
- A glass of freshly made unsweetened fruit juice
BREAKFAST (At 8 A.M):
- 1/2 broiled grapefruit
- 1 ounce ready-to-eat whole grain cereal
- 1/2 cup fat-free milk
Source :- doorbelldeli . com
MID-MORNING SNACK (At 10:30 A.M):
- 1 guava
- 1 cup low-fat yogurt
LUNCH (between 12 P.M. – 1 P.M.):
- 3 ounces lean grilled flank steak
- ½ cup steamed spinach
- 1 cup romaine lettuce tossed with carrots, red peppers and 2 tablespoons low-calorie dressing
- ½ baked pear
TIPS:
Avoid potatoes, pumpkin, sweet potatoes etc. in vegetables.
Source :- health24 . com
AFTER LUNCH SNACK (At 4 P.M.):
- 1 cup of green tea without sugar and 1 or 2 piece cream cracker cookies.
- A fruit of your choice.
EVENING SNACK (At 6 P.M.):
- Eat green vegetables like spinach, fenugreek or bitter gourd juice. or
- A bowl of clear veggies soup.
DINNER (Between 8 P.M. to 8:30 P.M.):
- 1 slice whole wheat raisin bread
- ¼ cup toasted part-skim ricotta cheese
- 1 slice cooked Canadian bacon
- ½ cup mango slices
At this time you can eat in the same way as lunch, but try to eat less, because the food in the night does not get sufficient time to digest.
Source :- ndtv . com
AFTER DINNER SNACK (At 10 P.M.):
- 1 glass hot milk
- 1 cup low-fat yogurt
WEEK 2
EARLY MORNING (At 5 A.M.):
- ½ a tbsp. full of fenugreek powder and water.
BEFORE BREAKFAST (At 7 A.M.):
- 1 cup of green tea without sugar
- 1-2 cream cracker biscuits (cookies or biscuits)
BREAKFAST (At 8:30 A.M.):
- 1 plate porridge
- ½ a bowl sprouted cereals
- 100 ml of fresh juice without sugar.
MID-MORNING SNACK (At 10:30 A.M):
- 1 small fruit of your choice
- 1 cup or only 50 grams of low-fat yogurt or 1 glass lemonade.
Source :- liveinthenow . com
LUNCH (At 12.30 P.M.):
- 2 pieces of whole grain bread
- 1 bowl fish curry
- 1 bowl low-fat curd
- ½ cup green leafy vegetable,
- 1 plate salad.
AFTER LUNCH SNACK (At 4 P.M.):
- 1 cup of sugar-free tea or coffee
- 1-2 toast.
EVENING SNACK (At 6 P.M.):
- 1 cup of clear vegetable soup.
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DINNER (At 8:30 P.M.):
- 1 piece of whole grain bread
- 1 bowl lentils with veggies
- 1 bowl Greek yogurt
- ½ cup green leafy steamed vegetable
- 1 plate salad.
AFTER DINNER SNACK (At 10 P.M.):
- 1 cup of buttermilk without sugar, you can add 1 Tsp. honey to it if you want to.
Source :- quora . com
BEFORE BED SNACK (At 10 P.M.):
- A cup of hot milk with organic honey
WEEK 3
EARLY MORNING (At 5 A.M.):
- 1 glass lukewarm water with 1 tsp. honey and 2 tsp. lemon juice
- ½ cup papaya leaves juice
Source :- foodnetwork . com
BEFORE BREAKFAST (At 7 A.M.):
- 1 cup of green tea without sugar with 1-2 cream cracker biscuits (cookies or biscuits) or
- A small bowl full of mixed fruit salad
BREAKFAST (At 8:30 A.M.):
- 1 plate porridge
- ½ a bowl sprouted cereals
- 100 ml of fresh juice without sugar.
MID-MORNING SNACK (At 10:30 A.M):
- 1 orange
- 5-6 overnight soaked almonds
Source :- srosens . com
LUNCH (At 12.30 P.M.):
- 2 slices of whole grain bread
- 1 bowl chickpea curry
- ½ cup green leafy vegetable
- 1 bowl Greek yogurt
- 1 plate veggies salad.
AFTER LUNCH SNACK (At 4 P.M.):
- A fruit of your choice
- A handful of dry fruits
EVENING SNACK (At 6 P.M.):
- 1 cup of clear vegetable soup.
DINNER (At 8:30 P.M.):
- 1 slice of whole grain bread
- ½ bowl chickpea curry
- 1 bowl green leafy vegetable
- 1 bowl Greek yogurt
Source :- target . com
AFTER DINNER SNACK (At 10 P.M.):
- A handful of unsalted almonds
WEEK 4
EARLY MORNING (At 5 A.M.):
- ½ cup Neem leaves juice.
- 2 tbsp. Aloe Vera juice
BEFORE BREAKFAST (At 7 A.M.):
- A glass of freshly made raw fruit juice
BREAKFAST (between 8 am – 9 pm):
- 2 slices of whole grain pancakes
- ½ cup of mixed berries
- 2 tsp sugar-free maple syrup
MID-MORNING SNACK (At 10:30 A.M):
- 1 cup fat-free milk
- 1 cup green tea with 2 cream cracker biscuit
Source :- ofbf . org
LUNCH (between 12 P.M. – 1 P.M.):
- 1 whole grain roll
- Chicken Soup with Spring Vegetables
- 1 cup tossed salad with 2 tablespoons low-calorie dressing
- 1 small apple
AFTER LUNCH SNACK (At 4 P.M.):
- Mix fruit salad
EVENING SNACK (At 6 P.M.):
- 1 cup green tea with cream cracker biscuits
DINNER (Between 8 P.M. to 8:30 P.M.):
- 1 slice rye bread
- 4 ounces grilled salmon
- ½ cup cubed cucumber
- 5 roasted asparagus spears
Source :- organicfacts . net
AFTER DINNER SNACK (At 10 P.M.):
- 10 almonds
- 1/2 cup melon cubes tossed with 1 teaspoon lime juice