The simple meals and snacks in this 7-day meal plan feature some of the best foods for diabetes: complex carbohydrates (think whole grains and fresh fruits and vegetables), lean protein and healthy fats. We limited refined carbohydrates (like white bread, white pasta and white rice) as well as added sugars, which can spike your blood sugar quickly. We've also cut back on saturated fats and sodium, as they can negatively impact your health if you eat too much. What we definitely didn't skimp on is flavor. The meals and snacks in this diet plan feature fresh ingredients and plenty of herbs and spices that add flavor without adding extra sodium. You can plan to eat well over the course of this weekly meal plan.
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It’s what we all did naturally, even until thirty to forty years ago. Your mom knew what she was taking about when she asked you to stay away from that evening snack. She said it so that you didn’t spoil your appetite for dinner! Sadly, with increased affluence and easy availability of processed foods, the fad of eating six small meals a day to stave off cravings has become popular. Eating frequent meals keeps your blood sugar and insulin levels consistently high. If you keep giving your body food, it has no incentive to burn fat. Stick to three meals a day at the most, with a clear 10-12 hour fasting period between dinner and breakfast. Intermittent fasting improves insulin sensitivity and helps you reverse your prediabetes really quickly.
Check your blood sugar level regularly, and watch for signs and symptoms of low blood sugar — sweating, shakiness, weakness, hunger, dizziness, headache, blurred vision, heart palpitations, irritability, slurred speech, drowsiness, confusion, fainting and seizures. Low blood sugar is treated with quickly absorbed carbohydrates, such as fruit juice or glucose tablets.
Stream a variety of exercise routines to get you moving and motivated! GlucoseZone™ is a digital exercise program that provides you with personalized exercise guidance and support designed to help you achieve the diabetes and fitness results you want. American Diabetes Association members receive an exclusive discount on their GlucoseZone subscription when they sign up using their ADA member ID!
For people living with diabetes who want to learn more about how to make healthy food choices that fit their lifestyle and taste, it can be tough to make out fact from fiction with so much conflicting information in the media. The American Diabetes Association reviews the latest research looking at what is safe and works well for people at risk or living with diabetes. Studies show there are many different eating patterns that can be helpful in managing diabetes. In the long run, the eating pattern that you can follow and sustain that meets your own diabetes goals will be the best option for you.