Most people think of carbohydrates when they think about managing diabetes. I already talked a lot about carbohydrates in earlier posts. Here’s a bit about meal planning with carbohydrates using the carbohydrate exchanges. Here’s information about choosing nutritious sources of carbohydrates for better health and blood sugar management.
There’s more to healthy meals than carbohydrates. Protein and fat are the other main macronutrients, or sources of calories. As with carbohydrates, protein and fat both affect blood sugar and health. Also similar to carbohydrates, quantity and quality of protein and fat are both important. Here’s information about choosing lean proteins and healthy fats, and how to put them together with carbohydrates for balanced meals to manage blood sugar and weight.
As always, talk to your healthcare provider if you have diabetes or any concerns about your health or diet. Work with your provider or healthcare team for optimal blood sugar management and weight control.
The Importance of Protein in Balanced Meals
Protein should be part of most meals and snacks. It’s helpful for weight loss and managing hunger because it slows absorption, but it also helps make the blood sugar spike less severe. Protein helps with muscle maintenance, immune function, and metabolism, too.
Choose lean sources like fish, egg whites, and beans. Skinless chicken, shrimp, tofu, and low-fat dairy products are also good options. Limit fatty red meat and processed meats, since they can be high in saturated fat. Processed meats also have sodium and nitrates, which can cause cancer. Lean red meat is a better choice than fatty, but it can still raise risk for heart disease.
Aim for 20-30 grams of protein per meal, or 10-20 grams per snack. Use healthy cooking methods like roasting, grilling, and stewing. Limit fried and battered proteins like fried chicken, fish sticks, and popcorn shrimp.
The Role of Healthy Fats in Diabetes-Friendly Meals
Healthy fats lower cholesterol levels and support better insulin sensitivity. They can help reduce blood sugar spikes after meals, and keep you fuller for longer. Less healthy fats like saturated fat can raise cholesterol levels. Butter, cream, lard, palm oil, and fat from meat or skin of poultry are examples.
Good sources can include plant-based oils like olive oil and canola oil. Avocados, nuts, peanuts, and seeds are also high in healthy fats and low in saturated fat. Fatty fish like salmon, tuna, and sardines have protein and heart-healthy omega-3 fats.
Watch portion sizes of fats, since they’re high in calories. A serving may be:
- 2 teaspoons of oil
- ½ ounce of nuts or peanuts
- 1 tablespoon of peanut butter
- ¼ cup of avocado
- 2 tablespoons of hummus
When thinking about fat, remember to consider fats used in cooking. They count, too!
Sample Protein and Fat Choices
| Instead of… | Try… |
|---|---|
| Protein | |
| Fried chicken | Grilled or baked chicken breast |
| Bacon or processed deli meats | Turkey slices, lean ham, or roasted turkey |
| Breaded fried fish | Oven-baked or grilled fish |
| High-fat ground beef (>20%) | Lean ground beef (90%+), ground turkey, or plant-based protein |
| Full-fat cheese (large portions) | Part-skim cheese or smaller portions |
| Fat | |
| Butter or margarine | Olive oil, avocado oil, or small amounts of nut butter |
| Mayonnaise or creamy dressings (full-fat) | Avocado, hummus, or yogurt-based dressings |
| Fried foods (fried meats or snacks) | Oven-roasted, air-fried, or grilled alternatives |
| Cream or heavy sauces | Tomato-based sauces, pesto, or olive oil drizzle |
| High-fat processed snacks | Nuts, seeds, or lightly roasted chickpeas |
Building a Balanced Plate: Combining Carbs, Protein, and Fat
Now you know which are the healthiest carbohydrate, protein, and fat sources to choose. You know how much to choose for most meals and snacks. Let’s put it together. It can be simple to put together balanced, nutritious plates.
Start with plenty of non-starchy vegetables. Examples include:
- A green salad on the side
- Greens and chopped vegetables as a base for an entree salad
- A mix of vegetables for a stir fry, soup, stew, casserole, or egg dish
- Steamed, roasted, grilled, or raw vegetables as a side dish
Add a serving of lean protein. Examples include:
- 1-2 ounces of low-fat cheese
- ½ cup of low-fat cottage cheese
- 3 ounces of skinless chicken, fish, or shrimp
- 1 egg and 2-4 egg whites, or 4-6 egg whites
- A can of tuna
- ½ cup of cooked beans and 1 ounce of low-fat cheese
Choose high-fiber carbohydrates. Aim for 2-3 carb exchanges. Examples include:
- 1 cup of cooked brown rice, whole-wheat pasta, or quinoa
- 1 slice of whole-grain bread and 1 cup of fresh fruit
- 1 small sweet potato and ½ cup of green peas
- ½ cup of shredded wheat and 1 small banana
Identify where your healthy fats may be coming from. Examples include:
- 2 tablespoons of vinaigrette dressing
- ⅓ small avocado
- 2 tablespoons – ¼ cup hummus
- 1 tablespoon of peanut butter
- 2 tablespoons of seeds
It can be simple to put together a balanced plate. Here are some examples.
- Grilled salmon with quinoa, roasted broccoli, and a side salad
- Lentil soup with a side of steamed green beans and avocado slices
- Whole grain toast with nut butter, berries, and a handful of leafy greens
I hope this information helps make meal planning simpler. The steps are to load up on non-starchy vegetables, to choose nutritious sources of carbohydrates, proteins, and fat, and to put them together in proper portions. Ask your doctor if you have questions!
How do you put together healthy meals?