Diabetic diet meal plan for Diabetes type 2


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    Most patients with type 2 diabetes are also obese, and most commonly have abdominal obesity. For this reason, it is necessary to perform the appropriate calorie count setting to promote fat loss. It is proved that the reduction of at least 5% of current body weight, will produce an improvement in metabolic parameters, independent of those produced by exercise.

    I designed this Diabetes type 2 diet plan that provides 1,600 calories and 220 grams of carbohydrates; and it is suitable for most patients with type 2 diabetes, adults, sedentary. It consists of 3 servings of low-fat dairy, 3 servings of vegetables, 3 servings of fruits, 7 servings of starches, 5 servings of meat and protein and 4 servings of fats.

    Breakfast: Banana smoothie made with skim milk and sweetener (1 small banana + 1 cup skim milk + sweetener) + 2 slices whole wheat bread spread with mashed avocado and lemon.

    Breakfast provides 2 servings of starches, 1 serving of fruit, 1 serving of dairy and 1 serving of fat. 385 calories.

    Nutrition Fact: This first meal provides carbohydrates to make up the fast. In addition, fiber contained in bread helps prevent these carbohydrates to do peak and provides energy released slowly.

     Mid-morning snack:  6 ounces of yogurt strawberry flavored, sugar-free, with sweetener. It provides 1 serving of milk. 120 calories.

    Nutrition Fact: This snack provides high-quality protein to give fullness to the mid-morning and avoid too much food at lunch.


    Lunch: Sandwich prepared with 1 medium whole-grain pita bread, 2 slices of turkey breast, tomato slices, a couple of green leaves and 2 tablespoons low-fat mayonnaise + 1 cup carrots and cucumber chips + 1 apple+ 1 sugar-free pudding. It provides 2 servings of starches, 1 serving of fruit, 1 serving of dairy, 1 serving of non-starchy vegetables, 2 servings of meat and meat products and 1 portion of fat. 500 calories. 

    Nutrition Fact: This lunch contains complex carbohydrates that provide energy, fiber, antioxidants, good quality fats, and high volume to give satiety. According to research, lycopene found in tomatoes has a great benefit for diabetic patients, since they commonly suffer from metabolic and oxidative stress. So, lycopene, which has amazing antioxidant properties, helps prevent some diabetes complications like retinopathy and reduce the harm caused by free radicals. According to scientific opinion from EFSA (European Food Safety Authority), pectins found in apples, help reduce postprandial glucose levels and control the amount of food ingested in the following meals. 

    Mid-afternoon Snack: 1 cup of peas with 2 tablespoons low-fat salad dressing. It provides 1 serving of non-starchy vegetables and 1 serving of fat. 70 calories.

    Nutrition Fact: In this meal and diet for type 2 diabetes patients, we provide fiber, healthy fats and few calories. According to the American Diabetes Association, non-starchy vegetables, like green peas, help control blood sugar as they provide a high amount of fiber and a low glycemic load that helps control type 2 diabetes.


    Dinner:  3 ounces of lean red meat + 1 small baked potato +1 cup steamed broccoli + Lettuce salad with vinegar and 1 tablespoon oil + 1 cup strawberries with lemon juice and sweetener.

    It provides 3 servings of starches, 1 serving of fruit, 1 serving of non-starchy vegetables, 3 servings of meat and derivatives and 1 serving of fat. 535 calories. 

    Nutrition Fact: Dinner contains fewer carbohydrates because there is no activity latter other than sleep. It provides high-quality protein, iron, healthy fats, fiber, good volume with reduced calories.




    Research shows that eating broccoli helps decrease serum insulin levels and improve HOMA (a measure of insulin resistance) in type 2 diabetic patients. 

    Research also shows that baked sweet potato diet is good for patients suffering from type 2 diabetes, as it can help control blood glucose and HbA(1c).  

    See: Are sweet potatoes good for diabetics



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