Eating With Diabetes: 3 Approaches
Here's what a typical meal looks like in three different styles of eating with diabetes.
less than 10 percent carbohydrate
Low-carb diets call for as little as 20 to 30 grams of carbohydrate per day. (Some allow more carbs, however.) Saturated fat is permitted, but trans fats are discouraged.
Salmon with salad
6 oz. baked salmon
1 1/2 cups baby spinach leaves topped with 1/4 cup cucumber and 2 Tbsp. zesty Italian dressing
483 calories, 5.7 grams carbohydrate, 32 grams fat, 40 grams protein, 2 grams fiber.
4.8% carb; 33.8% protein; 61.4% fat (10.2% saturated fat)
40 to 50 percent carbohydrate
A moderate-carb diet for diabetes is made up of about 40 to 50 percent carbs. Unlike a low-carb diet, this meal plan's fat comes from unsaturated sources like olive oil, avocados, and walnuts. It calls for limited saturated fats, which are found in red meats and full-fat cheeses. Trans fats are a no-no.
Salmon, salad, sweet potato, and yogurt and blueberries
3 oz. baked salmon
1 1/2 cups baby spinach leaves topped with 1/4 cup chopped tomato, 1/4 cup chopped bell pepper, and 2 Tbsp. light sun-dried tomato dressing
1/2 cup sweet potato with 1 tsp. brown sugar and 1 tsp. soft tub margarine (no trans fat)
3/4 cup blueberries with a cup honey-flavored Greek-style yogurt
484 calories, 50 grams carbohydrate, 19 grams fat, 29 grams protein, 8 grams fiber.
41.4% carb; 23.7% protein; 34.9% fat (6% saturated fat)
75 percent carbohydrate
The vegan diet—a form of vegetarian eating—uses no animal products, including eggs, dairy, and honey. Beans, lentils, and soy products like tofu and seitan are staples. Vegans usually end up eating more grains, fruits, and vegetables (and more fiber) than those who follow a moderate-carb diet, and as much as 75 percent of their diet—or more—may be made up of carbohydrates.
Black bean and sweet potato wraps, salad, blueberries, and soy milk
1 1/2 cups baby spinach leaves, topped with 1/4 cup tomato, 1/4 cup bell pepper, 1/4 cup cucumber, and dressing (1 tsp. olive oil and 2 Tbsp. balsalmic vinegar)
Two black bean and sweet potato wraps (2 corn tortillas, 1/3 cup black beans, and 1/2 cup sweet potato)
1 cup blueberries
1 cup fat-free soy milk
498 calories, 92 grams carbohydrate, 7 grams fat, 19 grams protein, 17 grams fiber.
73% carb; 15% protein; 12% fat (