Healthy dinner ideas for diabetics

Healthy Dinner Ideas for Diabetics to Make You Feel Better

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Are you looking for healthy dinner ideas for diabetics to control your blood sugar? The below discussion will help you to have a healthy dinner to keep in control of your diabetes and make you feel better and fit.

Diabetes is a common and serious health issue. Now it is not a matter as diabetes is incurable, you can control your diabetes and also the symptoms with a healthy diet rich in nutrients. Having a healthy dinner with nutritious elements is must for you to manage your diabetes type 1 or type 2.

Do not think these ideas are complex. These are really simple and healthy eating plans to control your blood sugar.


Content in this article

  1. Healthy Dinner Ideas for Diabetics
  2. Important Nutrients for You with Diabetes
  3. References

Healthy Dinner Ideas for Diabetics

A diabetes diet is based on eating three meals a day at regular times. This helps your body better use the insulin it produces or gets through a medication.[1]

Healthy dinner ideas for diabetics

Healthy Dinner Ideas for Diabetics to Make You Feel Better

So, dinner is as important as breakfast and lunch for you. Skipping dinner may affect on your blood sugar level. Healthy dinner does not only manage your blood sugar level, but it also helps your overall health. With a healthy dinner, you can avoid many serious health issues like heart disease, high blood pressure and so on that are related with diabetes.


Important Nutrients for You with Diabetes

There is a belief that, if your diabetes is diagnosed you need to say ‘good bye’ to good foods. The reality is different. You can enjoy good foods by choosing healthy nutrients that are helpful for diabetes. The below nutrients play vital role to manage your diabetes:


Carbohydrates

Carbohydrate is the nutrient which affects the blood sugar most. “And insulin dosing is typically based on food intake, especially carbohydrate”.[2] It is helpful for blood glucose control. Inclusion of carbohydrate is mandatory in each meal. So, don’t think your dinner plate without carbohydrate.


Protein

Protein helps to raise blood glucose. Protein can also be broken down by the body into glucose and used for energy (a process known as gluconeogenesis) for the growth of the body.[3] Studies show, plant based foods are better than animal-based protein. “Plant based proteins are less inflammatory, filled with more fiber to regulate blood sugar and do not contribute to inflammation like animal proteins do.”[4] It is mandatory for all even if you are not suffering with diabetes. You can find the necessity of this nutrient for both male and female in Dinner Ideas for Men and Female Dinner Ideas. So, if you are not even with diabetes you should not eliminate protein from your dinner plate.


Magnesium

Magnesium is another important mineral you really need while you are with diabetes. Vandana Sheth, RDN, CDE, a spokesperson for the Academy of Nutrition and Diabetics, based in Torrance, California says; “this mineral plays a role in nearly 300 biochemical or enzymatic reactions in the body. According to the National Institute of Health, it is involved in protein synthesis, muscle and nerve function. It is the key of glucose control and blood pressure.”[5]


Chromium

Chromium is also important for the production of healthy insulin in the body. ‘….researchers discovered that chromium helps the body to maintain a safe blood sugar level by boosting the signaling activity of insulin once insulin binds to cells. This signaling activity helps move glucose from the blood into the cells, thereby lowering the amount of sugar in the blood’.[6] It also prevents sugar craving.


Chlorophyll

Chlorophyll cleanses the blood and reduces the inflammation. It also contains blood sugar regulating properties and magnesium.


Fiber

Fiber does not contribute any calorie as it is not broken down by your body. As it is not broken by the body it does not raise blood glucose levels.[7] This nutrient also helps you to manage your weight keeping you full. It makes your body free from cholesterol and toxic build-up.

These were the most important nutrients for you while you are with diabetes. You can find now what food ingredients are important for you providing the mentioned nutrients and others. So, let’s check the below list.


Fatty Fish

According to new research of Spain, two servings of fatty fish a week can reduce the risk of diabetic retinopathy- the leading cause of new blindness in Americans who are 20-74 years old.[8] It also reduces the risk of heart disease and stroke. Fatty fish, rich in Omega-3 fatty acids which reduce the symptoms of arthritis can be included in best diet for arthritis patients.


Nuts

You are already suggested to choose plant based protein for your dinner. You can find your required protein and magnesium from nuts. Walnuts can improve your blood sugar levels and help to fight heart disease. Polyunsaturated fats are found highly in walnuts. These fats help you to prevent and slow the progression of diabetes and heart disease. These fats are also found in almonds, pistachios and pecans. You can have so many dinner recipes with nuts to assure your nuts requirement.


Beans

Beans provide you fiber, protein, carbohydrate and magnesium. Beans lower your blood sugar and blood pressure. You can try Roasted Vegetables and Black Bean Tacos as one of your healthy dinner ideas for diabetics.


Broccoli

Broccoli contains a compound sulforaphane, helps control blood sugar and protects blood vessels from damage associated with diabetes.[9] This vegetable contains magnesium, chromium, vitamin C and other important nutrients. It can be considered as the healthiest vegetable. Broccoli also provides your required protein. There are many delicious dinner recipes you can prepare to make your dinner time enjoyable.


Quinoa

High in glycolic index, foods can cause of high blood sugar. “A glycemic index of 55 or below is considered low”. Quinoa won’t cause of blood sugar as it has glycemic index of around 53. It contains fiber and protein, cause of slow progression of blood sugar.[10] Quinoa Caprese Salad recipe is one of tasty dinner recipes you can taste at your dinner time.


Spinach

Spinach is the best source of magnesium. It also provides chlorophyll. It helps your body use insulin to absorb the blood sugar and manage blood sugar more skillfully.[11] You can prepare your dinner dish Mini Pizza with Veggies with two handful spinach.


Cinnamon

Cinnamon is a delicious spice with potent antioxidant activity. Studies have shown that this spice lowers blood sugar levels and improves insulin sensitivity.[12] You can have a flavored dinner with this spice.


Dairy Products

According to the American Diabetes Association, Inclusion of dairy sources in your meal plan is a great way to get calcium and high-quality protein. Fat-free (skim) or low fat (1%milk), Yogurt and some reduced fat cheese are the healthiest dairy choice.[13] These sources help stabilize blood sugar levels and reduce the risk of developing diabetes if you eat plenty of these products. You can prepare Steam Mac and Cheese to have a healthy and delicious recipe for your dinner.


Bottom Line

The above discussed nutrients and foods can assure your wellbeing with diabetes. With all the nutrients and foods, you can stay fit and healthy controlling your blood sugar level. Hope you have already noticed, these foods are good to taste. So you do not need to say ‘good bye’ to good foods.


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By Post : Oct 21, 2018

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