Low Carb Diabetic Meal Plan

The Dash Diet worked for me in controlling blood sugars

Partnering with my Endocrinologist, I asked him how I could lose weight with type 1 diabetes. He told me to do the DASH diet. What is the DASH Diet and is it a diabetic diet meal plan? The answer to that question is yes. The Dash Diet focuses on the following. The DASH diet can benefit individuals with type 1 diabetes due to its emphasis on nutrient-rich foods and its potential to improve blood sugar control and overall health. Here are some main points about why the DASH diet is a good choice for type 1 diabetics:

1. Emphasis on Whole Foods: The DASH diet encourages consumption of whole, minimally processed foods such as fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. These foods are rich in essential nutrients and fiber, which can help stabilize blood sugar levels.

2. Low in Added Sugars: The DASH diet limits foods high in added sugars, such as sugary beverages, sweets, and processed snacks. This can help individuals with type 1 diabetes manage their blood sugar levels more effectively.

3. Rich in Fiber: The diet includes plenty of fiber from fruits, vegetables, and whole grains. Fiber slows down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels after meals.

4. Focus on Healthy Fats: The DASH diet promotes the consumption of healthy fats from sources like nuts, seeds, avocados, and olive oil. These fats can help improve insulin sensitivity and heart health.

5. Moderate in Protein: The diet includes moderate amounts of lean protein sources such as poultry, fish, beans, and legumes. Protein helps promote satiety and can aid in blood sugar control.

6. Reduced Sodium Intake: The DASH diet recommends reducing sodium intake to help manage blood pressure. Controlling blood pressure is important for individuals with diabetes, as it can help reduce the risk of complications such as heart disease and stroke.

7. Promotes Weight Management: The DASH diet can be beneficial for weight management, as it focuses on nutrient-dense foods that are lower in calories. Maintaining a healthy weight is important for managing blood sugar levels and reducing the risk of diabetes-related complications.

8. Flexible and Sustainable: The DASH diet is flexible and can be adapted to individual preferences and cultural dietary patterns. This makes it easier for individuals with type 1 diabetes to adhere to the diet long-term.

Healthy Snack Ideas for Diabetics

The Dash Diet suggest healthy snacks for diabetics. For my snacks, I eat either low fat Walmart brand Yogurt, raw almonds, cheese and non sugary ICE water drinks. I also on work out days, use a blender and add protein, frozen blue berries, ice and almond milk. I get filled up by these protein drinks and know that I am doing something good for my body. Here is a tip I learned. Almond milk 30 Calories has no carbs. Its a freebie. If I am really hungry, I drink a glass of Almond Milk, and do not have to take any insulin to cover it, because there are no carbs in Almond Milk. Here are some examples of healthy snacks that fit well within the DASH diet:

1. Fresh Fruit: Enjoying a piece of fresh fruit or a small serving of berries is a great way to satisfy your sweet tooth while also getting a dose of vitamins, minerals, and fiber.
2. Greek Yogurt with Berries: Opt for low-fat or fat-free Greek yogurt and top it with fresh berries for a protein-rich snack that also provides calcium and antioxidants.
3. Nuts and Seeds: A small handful of nuts or seeds, such as almonds, walnuts, or pumpkin seeds, provides a satisfying crunch along with heart-healthy fats, protein, and fiber.
4. Smoothies: Blend together unsweetened almond milk or yogurt with leafy greens like spinach or kale, along with fruits like banana or berries, for a refreshing and nutrient-packed snack.
5. Hard-Boiled Eggs: Hard-boiled eggs are a convenient and portable snack that provides protein, vitamins, and minerals. Enjoy them on their own or sliced onto whole grain crackers.

These snack options are not only delicious but also provide a good balance of nutrients, helping to keep you satisfied between meals while also supporting your overall health and well-being according to the principles of the DASH diet. Basically, a low carb or no carb diabetes meal will work best for you, in the short and long run.

Sample Diabetic Meal Plan

One way to use the Dash Diet is with the visual process of a Diabetic Plate Method. What is a Diabetic Plate Method? It is a simple visual tool used to help individuals with diabetes manage their carbohydrate intake and control their blood sugar levels. It involves dividing a standard dinner plate into sections to represent the different food groups: non-starchy vegetables, lean protein, starchy foods, and a small portion of fruit or dairy. Here’s how it typically works:

1. Non-Starchy Vegetables: Fill half of your plate with non-starchy vegetables such as leafy greens, broccoli, cauliflower, peppers, cucumbers, and tomatoes. These foods are low in calories and carbohydrates but rich in vitamins, minerals, and fiber.
2. Lean Protein: Fill one-quarter of your plate with lean protein sources such as chicken, turkey, fish, tofu, eggs, or legumes. Protein helps keep you full and satisfied, and it doesn’t significantly raise blood sugar levels.
3. Starchy Foods: Fill the remaining quarter of your plate with starchy foods such as whole grains (brown rice, quinoa, whole wheat pasta), potatoes, corn, peas, or bread. These foods provide energy but can raise blood sugar levels, so portion control is important.
4. Fruit or Dairy: Include a small portion of fruit or dairy on the side, such as a piece of fruit or a serving of yogurt. These foods contain natural sugars and should be consumed in moderation.

The Diabetic Plate Method is useful for type 1 diabetics because it provides a simple and practical way to manage carbohydrate intake, which is crucial for controlling blood sugar levels. Personally, I have given up carbohydrates. I no longer eat bread. I have lost 16 pounds by not eating bread. I eat nuts instead. Just like in anything, you will need to use some self control when you eat. Don’t eat more that two portions of protein, and a portion size is the size of your fist. By visually dividing the plate and choosing appropriate portion sizes from each food group, individuals with type 1 diabetes can better regulate their carbohydrate intake and make healthier food choices. It also emphasizes filling up on nutrient-dense, low-calorie foods like non-starchy vegetables, which can help with weight management and overall blood sugar control. While the Diabetic Plate Method can be a helpful starting point, it may not be suitable for everyone, especially those with specific dietary needs or medical conditions. Check with your doctor first before starting the DASH Diet.

Foods to avoid with high blood sugar levels

If and when your blood sugar is high, say over 180 mg/dl, and you are hungry, and want to eat, choose lean protein for a meal with vegetables. Take your correction insulin for your high blood sugar. Since proteins and vegetables do not require a Bolus Insulin, or insulin to cover carbs, since you are not eating carbs, your blood sugar will begin to go down as the correction insulin works. If you can give yourself an hour between when you take your correction insulin and when you eat protein and vegetables, you should see a leveling off of your blood sugars. If you are starved and bored, go watch tv for 30 minutes. TV has a way of relaxing your mind and getting your thoughts off your stomach. Above all else, do not eat any carbs, candy, cakes, or cookies if you have a high blood sugar. These carbs will make your blood glucose go even higher. Here’s why it’s generally not recommended to consume carbohydrates when blood sugar is already elevated:

1. Blood Glucose Response: Since your blood sugar is already high, putting more glucose into your blood stream will only make your blood sugars go higher.
2. Risk of Diabetic Ketoacidosis (DKA): In type 1 diabetes, if blood sugar levels remain high for an extended period, it can lead to a serious condition called diabetic ketoacidosis (DKA). DKA occurs when there is a lack of insulin in the body, causing the body to break down fat for energy, leading to the production of ketones. Consuming additional carbohydrates during this state can worsen DKA.
3. Delaying Normalization: Eating carbohydrates when blood sugar is high may delay the normalization of blood sugar levels. It’s essential to address high blood sugar promptly through appropriate measures such as insulin administration (if prescribed), increased hydration, and physical activity.

What should I do if my blood sugar is high?

• Drinking water to stay hydrated and help flush out excess glucose through urine.
• Engaging in physical activity, such as walking, to help lower blood sugar levels.
• Administering insulin or diabetes medications as prescribed by a healthcare provider.
• Monitoring blood sugar levels regularly to track changes and ensure they are returning to a normal range.

Managing Your Diabetes is ultimately up to you

It’s essential for individuals with diabetes to work closely with their healthcare team to develop a personalized plan for managing high blood sugar levels and preventing complications. However, I might add that ultimately diabetes control is up to you. Doctors, technology, and community support are all important factors to leading to good diabetes management. However, as they say, the “buck stops with you.” You are the one who has to make the choices. You are the one who decides what to eat. You are the one who decides to follow your doctor’s recommendations. We all need help and support at times. The one thing that you can do that will help you in the long run is to try the DASH Diet and quit carbs. You will lose weight, and your blood sugars will tend to stay in the normal range most of the time. That’s just my opinion.