How Balanced Nutrition Can Help You Control Your Diabetes

 

Believe it or not, hearing from your doctor that you have been diagnosed as a diabetic is not the end of the world. While type 2 diabetes cannot be cured, it can be managed and you have full control over how you live with your diagnosis.

It is possible to live with glucose levels within a non-diabetic range and be in complete remission or within partial remission. While it is not common to be able to achieve remission, it is possible to control your diabetes with a balanced nutritional plan. 

 

This article was created with the hopes of helping people learn how to balance their nutrition so that they can learn how to better manage their diabetes diagnosis.

Feeling like you are in control and having a plan on how to balance your nutrition will help you live a healthier and happier life. 

 

How Can A Meal Plan Help You?

Planning your meals can help you control your blood sugar levels throughout the day, manage your weight, and control other potential risk factors such as heart disease and high blood pressure.

Knowing what you are going to eat for the day and week ahead also gives you peace of mind and takes the stress and guesswork out of meal time. Finally, having a meal plan deters you from eating take out, high-sodium foods, or overeating due to being hungry. 

 

How Does One Create a Meal Plan?

It used to be that people would scour their recipe books and write down a week of recipes at a time and then go grocery shopping for ingredients. Now, there are online resources, and apps, like Dishquo that are created specifically for diabetics. 

Dishquo is an app that is available for iOS or Android devices.

The app allows you to plan meals for yourself and your family. You can choose from over 1400+ recipes, keep track of the ingredients that you have on hand, make a list of items that you need to purchase, and even order ingredients from a grocery store and have them delivered to your home.

The Dishquo community is ideal for consumers who are interested in an insulin-friendly lifestyle and you can try it out for free for two weeks! Start your free trial today

 

Example Meal Plan

 

BREAKFAST

Blended Huevos Rancheros

 

 

Ingredients:

2 tbsp olive oil

2 oz canned diced tomatoes, including juice

1 tbsp jalapeno peppers, chopped

2 garlic, cloves, minced

1/4 tsp dried oregano

1/4 tsp cumin

1/2 tsp smoked paprika

4 oz chipotle in adobo sauce

1 egg, cook in accordance to your liking (fried or poached)

2 whole wheat tortilla, grilled

1 oz arugula 

 

Directions

1. Add oil to a heated skillet over medium heat.
2. Saute minced garlic for 30 seconds. Then add diced tomatoes, jalapeno peppers, dried oregano, cumin, smoked paprika, and chipotle.
3. Bring to a simmer for 5 minutes or until liquid is almost evaporated.
4. Blend using a handheld blender or a regular blender until smooth or becomes a paste.
5. Spread it then into the tortilla and top with arugula.
6. Serve together with a cooked egg.

 

SNACK

 

Cashew Butter Cocoa Power Balls

 

 

Ingredients:

2 tbsp cashew butter

1/2 tsp coconut oil

1 tbsp maple syrup

1/4 tsp vanilla extract

2 tbsp cocoa powder

1/4 cup old fashioned rolled oats

⅛ tsp salt

 

Directions

1. Place all the ingredients in a mixing bowl and mix well until fully incorporated.
2. Divide the mixture into two equal portions and roll to make a ball.
3. Freeze for at least 5 minutes before serving.

 

LUNCH

Buffalo Chickpea Salad Wrap

 

 

Ingredients:

2 tbsp plain almond greek yogurt

2 tsp buffalo sauce

1/4 tsp salt

1/4 tsp ground black pepper

1/2 lemon, juiced

6 oz canned chickpeas, drained

1 celery, stalk, finely diced

1 tbsp cilantro, chopped

1/4 cup red onions, minced

1/2 avocado, pitted and sliced

1 whole wheat tortilla 

 

Directions

1. Combine almond greek yogurt, buffalo sauce, lemon juice, chickpeas, diced celery, and minced onions in a mixing bowl. Mix well and season with salt and ground black pepper to taste.
2. Place the mixture at the center of the tortilla.
3. Add in the sliced avocados and chopped cilantro.
4. Fold the tortilla to make a wrap.
5. Serve immediately.

 

DINNER

 

Healthy Basil Pesto Zucchini Pasta

 

 

Ingredients:

1 cup basil

2 garlic, cloves, minced

1/2 tsp salt

2 tbsp pine nuts

1 tbsp nutritional yeast

1/2 tsp red chili flakes

2 tbsp water

2 tbsp olive oil

1/2 lemon, juiced

1 zucchini, cut into pasta using a spiralizer

2 red bell pepper, sliced

1/4 tsp ground black pepper 

 

Directions

1. Place all the ingredients (except for the zucchini ribbons and sliced tomatoes) in a food processor. Blend until smooth.
2. Pour the mixture into a heated skillet over medium heat.
3. Bring to a simmer for 2 minutes
4. Toss in the remaining ingredients to coat properly with the pesto sauce.
5. Serve immediately.

 

DESSERT

 

Strawberry Flax Pudding

 

 

Ingredients:

1 cup unsweetened almond milk

1/4 cup flax seeds, ground using a blender or food processor

1 tbsp maple syrup

1/4 tsp vanilla extract

1/8 tsp salt

1/4 cup strawberries, chopped 

 

Directions

1. Place all the ingredients in a mason jar.
2. Close the lid and mix well.
3. Refrigerate at least 4 hours or overnight before serving.

 

Conclusion

Taking control of your diabetes diagnosis and balancing your nutrition can be done easily with resources that are available online by using an app on your smartphone.

When you plan out your meals, you are guaranteed to live a healthier lifestyle as you can control your glucose levels, caloric intake, and you will eliminate impulse food purchases that go against your nutritional goals. After you give meal planning a try, you will wonder why you didn’t start taking control of your nutrition earlier!