These sample diabetic menus show you how easy it really is to eat healthy if you have diabetes.
A diabetic diet is simply a healthy diet with a few extra considerations to keep in mind.
Most diabetics do best when keeping the number of carbohydrates they consume on the lower side.
Using the glycemic index has become a popular and effective way of choosing foods that are less stressful on our bodies in terms of carbohydrates.
This is the explanation of the glycemic index from the doctor who discovered it:
“Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs – the ones that produce only small fluctuations in our blood glucose and insulin levels – is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.”
You will find a lot more information on diabetic cooking and diabetes nutrition here.
Here are several ideas for diabetic menus for breakfast, lunch and dinner.
The key to healthy diabetic diets is to eat only a small portion of the high carbohydrate or high glycemic food and fill up on the veggies and salads.
Look at the links below for more information on living with diabetes.
Sample Diabetic Menus
Diabetic Meal Plans for Breakfast
Here is what I think of as a very healthy diabetic breakfast:
Berries are very low calorie and low on the glycemic index. Perfect fruits for a diabetic breakfast.
1 cup plain yogurt (probiotic)
2 tablespoons walnut pieces
2 tablespoons slivered almonds
1/2 cup blueberries, raspberries or sliced strawberries
bit of sugar-free syrup (optional for sweetness)
I always start my day with a piece of fruit, then a bit of something else. Fruits that are low on the glycemic index like blueberries, strawberries and raspberries, plus cherries, peaches, melon pieces or a small orange are great diabetic breakfast choices.
Other great options include:
Oat Bran Blueberry Pancake (made with 1/2 whole wheat flour)
Karen’s Favorite Anytime Smoothie
Slice of Oatmeal Bread Toast
Apple Oat Bran Muffin (replace brown sugar with Splenda baking mix)
One Ounce of Your Favorite Cheese
1 Cup of Berries
Ham, Cheese & Broccoli Muffin
Blazing Blueberry Smoothie
or 1 Cup Fresh Blueberries, Raspberries or Strawberries (see why they are so healthy here)
Diabetic Lunch Menus
Egg Salad Sandwich on Whole Grain Bread
Small Piece High Cocoa Content Chocolate
Sugar Free Jello
Grapefruit and Avocado Salad with Shrimp
Whole Grain Roll
Peruvian Steak Salad
Sliced Fresh Peaches
Salad with Mexican Vinaigrette
Crustless Vegetable Quiche
Green Salad with Sesame Ginger Salad Dressing
Ham, Cheese & Broccoli Muffin
Sample Diabetic Menus for Dinners
Lasagna with Veggie “Noodles”
Chicken Italian Style
Grilled Mediterranean Vegetables
Grilled Flank Steak
Grilled Corn on the Cob
Roasted Garlic Mashed Potatoes
Marinated Tomato Salad
Italian Balsamic Vinaigrette on Green Salad
Mediterranean Vegetable Frittata
Salad with Garlic Vinaigrette
Mixed Cheeses With Whole Grain Crackers or Roll
Asparagus with Orange Butter Sauce
Lentil & Carrot Salad
Chicken Stir Fry
Stir Fried Asparagus with Ginger and Cashews
Coconut Rice with Cauliflower
Thai Sesame Noodles
Cedar Plank Salmon
Green Bean Salad
Baked Salmon Fillet with Spinach
Two Potato Mash
Steamed Green Beans
Mixed Greens Salad With Two Vinegar Vinaigrette
Wild Rice with Vegetables
Marinated Grilled Shrimp
Marinated Vegetable Salad
Italian Caprese Salad
Roasted Salmon with Capers
Strawberry Salad with Walnuts & Goat Cheese (substitute strawberries sweetened with Splenda type sweetener for the pomegranate molasses)
Beer Can Chicken
Cheesy Twice Baked Potato
Stuffed Peppers (using brown rice)
Green Salad with Vinaigrette Dressing
Lemon Garlic Pork Roast
Roasted Thyme Scented Carrots
Sautéed Brussel Sprouts with Smoked Ham and Toasted Pecans
Curried Butternut Squash Soup
Grilled Lamb Chops with Garlic and Herbs
Roasted Cauliflower Salad
Please Note: Before adjusting your diet in any way, please consult your own medical practitioner. The opinions expressed on this site are not meant to constitute medical advice or take the place of your medical practitioner.
You may also be interested in the following information on diabetes, diabetic recipes and diabetes nutrition…
Create your own sample diabetic menus using these Diabetic Recipes
Symptoms of Diabetes
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