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Do you have diabetes? What to eat every day of the week to be healthy and not gain weight.
If you want to improve your blood sugar, it makes sense to watch out for added sugars in your diet. According to the Centers for Disease Control and Prevention, the average American adult eats 17 teaspoons of added sugar per day, which is significantly higher than the American Heart Association’s recommended daily maximum of 9 teaspoons (added sugar)_for men and 6 for women.
The impact of added sugars is of particular concern because they not only raise our blood sugar levels, but they often replace healthy nutrients that can benefit diabetes health, such as fiber and protein. The good news is that natural sugars from fruits and dairy products can and should be included regularly in a healthy diet for people with diabetes.
Foods with natural sugars contain important nutrients, such as fiber, protein, vitamins and minerals, which help support our health, unlike added sugars which are used to add flavor and sweetness without benefits. extra for health.
While added sugars should generally be limited, added sugars can still often be included in a healthy diet for people with diabetes. In fact, added sugars are a handy tool if you suffer from hypoglycemia and need to raise your levels quickly, according to the CDC. The trick is, of course, to eat everything in moderation and optimize nutrition in your daily routine.
sugar free for diabetes
In this seven-day program brought to you by eatingwell.com, she plans a week of nutritious and delicious recipes designed to support healthy blood sugar levels. We skip added sugars, inject fiber and protein, and include stable carbs at every meal throughout the day to stabilize blood sugar and improve satiety.
Because weight loss plays a role in improving blood sugar, we set this plan at 1,500 calories per day and included options of 1,200 and 2,000 calories per day to help people with different calorie needs. :
Day 1
Breakfast (300 calories, 33g carbs)
Eggs with pepper and cheese
1 medium apple
⅔ cup low-fat plain yogurt
½ cup blueberries
Lunch (322 calories, 41g carbs)
1 serving of no-cook black bean salad
25 unsalted toasted almonds
Dinner (557 calories, 31g carbs)
1 portion of salmon pesto
½ cup cooked quinoa
Daily total: 1512 calories, 87g protein, 80g fat, 125g carbs, 32g fiber, 1196mg sodium
Day 2
Breakfast (300 calories, 33g carbs)
1 portion with eggs, pepper and grated cheese
1 apple
⅔ cup raspberries
10 halves of dried walnuts
Lunch (408 calories, 36g carbs)
1 serving of Chimichurri noodle bowls
1 plum
¾ cup plain low-fat kefir
1 medium peach
Dinner (500 calories, 38g carbs)
1 sheet pan poblano and corn poblano fajitas
Daily totals: 1522 calories, 86g protein, 74g fat, 143g carbs, 31g fiber, 1506mg sodium
Soups
Day 3
Breakfast (300 calories, 33g carbs)
1 egg with pepper and grated cheese
1 medium apple
2 medium stalks of celery
2 tablespoons natural peanut butter
Lunch (408 calories, 36g carbs)
1 serving of Chimichurri noodle bowls
1 plum
1 cup plain low-fat yogurt
½ cup blueberries
Dinner (364 calories, 41g carbs)
1 serving lemonade lentil salad with feta cheese
½ whole wheat pie
Daily totals: 1491 calories, 88g protein, 69g fat, 134g carbs, 32g fiber, 1646mg sodium
what to eat when you have diabetes
Day 4
Breakfast (282 calories, 31g carbs)
1 slice of toasted bread with
1½ tsp. natural peanut butter
½ medium banana, sliced
pinch of cinnamon
1 large pear
Lunch (408 calories, 36g carbs)
1 serving of Chimichurri noodle bowls
1 plum
¼ cup unsalted dry-roasted almonds
Dinner (485 calories, 27g carbs)
1 portion of chicken hummus
Daily total: 1512 calories, 75g protein, 80g fat, 136g carbs, 31g fiber, 1352mg sodium
Day 5
Breakfast (297 calories, 20g carbs)
1 cup plain low-fat yogurt
½ cup raspberries
3 tablespoons chopped almonds
1 cup blueberries
15 unsalted and roasted almonds
Lunch (408 calories, 36g carbs)
1 serving of Chimichurri noodle bowls
1 plum
1 medium peach
8 halves of dry walnuts
Dinner (467 calories, 39g carbs)
1 serving of chicken Caesar pasta salad
1 portion of cucumber and chopped tomato salad with lemon
Day 6
Breakfast (282 calories, 31g carbs)
1 slice of toasted bread with:
germ
1½ tsp. natural peanut butter
½ medium banana, sliced
pinch of cinnamon
1 large pear
½ cup low-fat plain yogurt
Lunch (383 calories, 34g carbs)
1 serving of chicken Caesar pasta salad
¼ cup unsalted dry-roasted almonds
Dinner (410 calories, 49g carbs)
1 serving chopped vegetarian Power salad with creamy cilantro dressing
1 thin slice whole wheat baguette
Daily totals: 1495 calories, 78g protein, 64g fat, 160g carbs, 30g fiber, 1378mg sodium
vegetables
Day 7
Breakfast (282 calories, 31g carbs)
1 slice of toasted bread with:
germ
1½ tsp. natural peanut butter
½ medium banana, sliced
pinch of cinnamon
Morning snack (216 calories, 19 g carbs)
1 cup blueberries
20 unsalted dry-roasted almonds
Lunch (383 calories, 34g carbs)
1 serving of chicken Caesar pasta salad
1 cup plain low-fat kefir
1 plum
Dinner (478 calories, 40g carbs)
1 serving Cod tacos
1 serving chopped guacamole salad
Daily totals: 1500 calories, 85g protein, 69g fat, 144g carbs, 32g fiber, 1629mg sodium
source theissue.gr
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