Diabetic Diet – Recipes, Principles, Meal Plan
A diabetic diet is an eating pattern recommended for people with diabetes and insulin resistance, based on products with a low glycemic index. It is designed to normalize and stabilize blood glucose levels. What is diabetes? What are the rules of a low-glycemic menu, and what should you eat if you have diabetes? What does a sample diabetic meal plan look like?
Table of contents
- What is diabetes?
- Type 2 diabetes - causes and symptoms
- What is a diabetic diet?
- What is the glycemic index?
- Diabetic diet - principles and guidelines
- Who should follow a diabetic diet?
- What to eat on a diabetic diet?
- Table - foods for a diabetic diet
- Diabetic diet - foods to avoid
- Sample diabetic diet meal plan
What is diabetes?
Diabetes is a group of metabolic diseases characterized by chronic disorders of glucose metabolism, caused by abnormal cell sensitivity to insulin and a deficiency of this hormone. It is marked by hyperglycemia, meaning elevated blood glucose levels. There are several types of diabetes, including:
- type 1 diabetes, which most often develops in children and adolescents. It is an autoimmune condition where the immune system attacks and destroys pancreatic cells, making the pancreas unable to produce insulin.
- type 2 diabetes, the most common form, usually occurring in adults. It is caused by impaired insulin secretion and insulin resistance – a reduced sensitivity of tissues to insulin.
- gestational diabetes, which develops during pregnancy and usually resolves after delivery.
For healthy individuals, normal blood glucose levels range from 70–99 mg/dl. Readings between 100 and 125 mg/dl indicate prediabetes, while values above 125 mg/dl (on two fasting measurements) suggest diabetes.
Type 2 diabetes - causes and symptoms
Type 2 diabetes is one of the most common chronic conditions, with its development largely influenced by lifestyle and environmental factors.
It results from insulin resistance and impaired insulin secretion, which may be linked to excess body weight, poor diet, a sedentary lifestyle, aging, and the presence of other health conditions.
Common symptoms of type 2 diabetes include:
- increased thirst,
- frequent urination,
- fatigue, drowsiness, and low energy,
- irritability,
- vision problems,
- skin infections.
What is a diabetic diet?
Managing type 2 diabetes involves several elements, and one of the key ones is following an appropriate diet. People with diabetes are often advised to follow a low glycemic index (GI) meal plan, also called a low-glycemic or diabetic diet. It limits simple carbohydrates to help reduce and stabilize blood glucose levels.
What is the glycemic index?
The glycemic index measures how quickly a food raises blood glucose compared to pure glucose. Foods can be classified as:
- low GI – 55 or lower,
- medium GI – 56–69,
- high GI – 70 or higher.
A food’s GI depends on its composition, degree of processing, ripeness of fruits or vegetables, and cooking method.
Diabetic diet - principles and guidelines
A diabetic diet should be based on healthy eating principles. Meals need to be balanced in carbohydrates, proteins, and fats, with a focus on low-GI, minimally processed foods.
Around 45% of daily energy should come from carbohydrates, 25–40% from fats, and 15–20% from protein.
People with diabetes should eat small meals regularly, about 4–6 times a day, at even intervals.
While the diet is usually normocaloric, those who are overweight should reduce calorie intake to promote fat loss.
Who should follow a diabetic diet?
It is recommended for people with elevated blood glucose, type 1 diabetes, type 2 diabetes, gestational diabetes, and insulin resistance. It may also help those with a family history of diabetes or frequent snacking habits.
What to eat on a diabetic diet?
A diabetic diet should be varied and balanced. Key recommendations include:
- carbohydrates from whole grains such as brown rice, wholemeal pasta, wholegrain bread, and coarse groats,
- vegetables as the foundation, eaten raw or cooked, especially low-carb varieties such as broccoli, cauliflower, zucchini, cabbage, spinach, asparagus, and radishes,
- fruit with a low or medium GI, preferably less ripe – such as grapefruit, plums, berries, blueberries, raspberries, or oranges,
- healthy fats from plant-based sources like rapeseed oil, olive oil, flaxseed oil, seeds, nuts, and seafood,
- protein from legumes, lean meat, eggs, and dairy products,
- herbs and spices like basil, thyme, oregano, rosemary, as well as cinnamon, white mulberry, turmeric, pomegranate, cranberries, and fenugreek, which may naturally support glucose control.
Table - foods for a diabetic diet
| Food group | Recommended foods |
|---|---|
| Vegetables | All, especially low-GI varieties: cabbage, spinach, cauliflower, broccoli, cucumber, tomatoes. |
| Fruit | Strawberries, blueberries, raspberries, plums, gooseberries, apples, oranges, mandarins, grapefruit, blackberries, other low/medium GI fruits. |
| Grains | Wholegrain bread, rye bread, graham bread, coarse groats (barley, buckwheat), brown rice, wholemeal pasta, oats. |
| Dairy | Milk, kefir, yogurt, buttermilk, cottage cheese (low/medium fat). |
| Meat, fish, eggs | All fish (especially fatty sea fish), eggs, lean chicken, veal, turkey. |
| Fats | Seeds (sunflower, chia), pumpkin seeds, nuts (walnuts, hazelnuts, macadamia), vegetable oils (rapeseed, sunflower). |
| Legumes | Chickpeas, broad beans, peas, beans, lentils, soy. |
| Sweets | Sugar-free puddings, jellies, custards. |
| Drinks | Water, unsweetened tea and coffee, occasional vegetable juices. |
Diabetic diet - foods to avoid
Avoid foods high in simple sugars and saturated fats, such as pastries, fast food, processed foods, sweets, sugary sodas, and alcohol. Limit white bread, white rice, fine groats, and regular pasta.
Reduce consumption of canned and fried vegetables, full-fat dairy, fatty meats (lamb, goose, pork), processed meats, animal fats (lard, suet, butter), and tropical oils (palm, coconut). Avoid sweetened drinks, jams, and fruits in syrup.
Be cautious with high-GI fruits such as bananas, grapes, pineapples, and watermelon.
Sample diabetic diet meal plan
Because of conflicting online advice, people with diabetes should not plan their diet alone but work with a qualified dietitian. Still, an example day on a diabetic diet might look like this:
Breakfast – oatmeal with forest fruits
Ingredients: 50 g oats, 200 ml 2% milk, handful each of blueberries, raspberries, blackberries, 1 tbsp flaxseed.
Preparation: Boil milk, add oats, stir, remove from heat, and let sit. Wash fruit. Serve oats topped with fruit and flaxseed.
Mid-morning snack – cottage cheese with vegetables
Ingredients: 1 pack cottage cheese, 2 radishes, 2 cherry tomatoes, ½ cucumber, favorite spices.
Preparation: Place cheese in a bowl. Wash and chop vegetables, add to cheese, season, and mix.
Lunch – baked chicken leg with barley and vegetables
Ingredients: 1 chicken leg, 50 g pearl barley, ¼ cauliflower, ¼ broccoli, favorite spices, 2 tbsp rapeseed oil.
Preparation: Wash and season meat, place in a baking dish, drizzle with oil, bake at 190°C for about 1.5 hours. Cook barley per package instructions. Steam broccoli and cauliflower. Serve meat with barley and vegetables drizzled with oil.
Afternoon snack – nutty yogurt
Ingredients: 150 g natural yogurt, handful of walnuts, 1 tbsp peanut butter.
Preparation: Combine yogurt, peanut butter, and chopped walnuts, mix well.
Dinner – egg and avocado salad
Ingredients: handful spinach, handful arugula, 1 egg, ½ avocado, handful cherry tomatoes, 1 tbsp olive oil, juice of ½ lemon, favorite spices.
Preparation: Hard-boil egg. Wash vegetables. Place spinach and arugula in a bowl, add quartered tomatoes and chopped egg. Dice avocado and add to salad. Mix olive oil, lemon juice, and spices for dressing, pour over salad, and mix gently.
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