Full diabetes menu (with healthy options to choose from) (2023)

How to prepare a healthy and appetizing menu for diabetics?In principle, diabetics can eat almost anything, but should reduce the carbohydrate content, for example. Sugar should not be in itMenu,But we can make delicious sweets for diabeticswithout the use of sugar. At Cocina Casera we offer you a suitable menu for diabetics and healthy recommendations.

An ideal diet for a diabetic can, with minor adjustments, be the same as a family diet. While a child or person without diabetes might eat a plate of spaghetti, a diabetic has other alternatives, such as a varied salad to go with itLens(Yes, with lentils, since they're only 90 calories when cooked, 4.8% carbs, and high in fiber.) Or you can bring a large platepumpkin noodles.

Imprint:The information in this diabetic menu is intended to provide ideas and suggestions for preparing healthy meals. This information should not be considered medical advice or a substitute for the advice of a healthcare professional. Before making any changes to your diet, consult with your doctor, nutritionist, or diabetes specialist to ensure your food choices are appropriate and safe for your particular condition. We assume no responsibility for any negative effects or consequences resulting from the use or implementation of the suggestions in this menu.

What should a diabetic menu contain?

Diet is part of the management of diabetes and therefore it is necessary to follow a diet that controls carbohydrate, fat and total calorie intake while providing the necessary nutrients. It is necessaryEat meals regularly to prevent hypoglycemia(low blood sugar) or hyperglycemia. At least five meals should be taken.
The goal is to improve the patient's eating habits so that they can achieve or maintain a healthy weight. In order to achieve this goal, it is necessary for the person to eat foods that he likes. No one goes on a diet if they don't like what they're eating.

vegetable consumption

Encourage their consumptionVegetablesat least twice a day. Vegetables are among the carbohydrates, but provide a small amount and a high proportion of water and fiber.

Fruit can be eaten two to three times a day, but bananas or grapes, which are higher in carbohydrates, should be avoided. In principle, diabetics can eat almost anything, but carbohydrates should be consumed in smaller amounts. It is recommended to eat more fish than meat at least three times a week. Replace sugar with saccharin or better yet,Stevia as a natural sweetener.

It is better to take skim milk. It is recommended to eat vegetable fat from olive oil and not animal fat. Meat is safe to eat, but white meat is recommended more often, and red meat once a week.

Read the labels carefully to check the carbohydrate to sugar ratio. Be careful, even sliced ​​turkey breast has sugar in it!

Eat a variety of foods and pay attention to the portions

existsFood for diabeticsyou can use (reduced carb breads, sugar free puddings), but you can actually eat right without resorting to those more expensive foods. For example, you can choose chocolate with 85% cocoa, which provides fewer carbohydrates.
Avoid consuming fruit juices unless they are freshly squeezed as they contain a lot of added sugar.The best drink is water or herbal tea. If you choose a soft drink, make sure it's sugar-free.

Menu for diabetics

The menu below offers suggestions for breakfast, snack, lunch, afternoon snack and dinner. Remember that eating multiple meals throughout the day will help keep you more active and prevent you from feeling too hungry before your next meal. Remember that drinking water and herbal tea does not cause weight gain and is always a source of appetite satisfaction.

Breakfast

• Skimmed milk with coffee or cocoa without sugar(Don't light the cocoa, use unsweetened cocoa powder and check the label to make sure it's unsweetened.) A slice of whole wheat or rye bread with extra virgin olive oil. Fresh fruit juice or a piece of fruit.
• Another option is skim milk, tea or coffee, 3 unsweetened biscuits crushed in a bowl, with a plain non-fat yogurt (don't add grains, even unsweetened ones are high in carbs).
• Third choice: coffee or tea, a boiled egg, two slices of turkey bacon, some wholemeal bread and half a fruit or 100 ml of fresh juice.

Talk at dinner

Three options:

1. A fruit or fresh, unsweetened juice with no added sugar.
2. A herbal tea and a low-fat cheese.
3. A low-fat yogurt with an herbal tea or a natural fruit juice.

Lunch

Three choices for starters, mains and desserts.

begins

coleslaw

Very easy to prepare, rich in vitamins, fiber and low in calories.

You can see the recipe step by step by clicking on the recipe title link.

components

• Kale - 300 g
• Carrot - 1 unit
• Sweet red pepper - 1 unit
• But - 3 EL
• Pickled garlic - 4 pcs

Bandage

• Garlic - 1 clove
• Extra Virgin Olive Oil – 3 tbsp
• Balsamic Vinegar - 2 teaspoons
• Dried Oregano - ½ tsp

Juliana Soup

If you prefer a warm soup to soothe your body, this vegetable soup is for you.

You can follow the recipe step by step by clicking on the recipe title link.

components

• Chicken broth - 1.5 liters
• Cabbage - 150 grams
• Carrot - 2 units
• Celery - 2 stalks
• Beets - 1 unit
• Leek – 1 unit
• Butter - 20 Gramm
• Salt - to taste

Tomato Burrata Salad

This salad combines tomatoes with a creamy and fresh component like burrata cheese.

components

• Burrata Ost - 300 g
• Arugula leaf - 200 g
• Tomatoes - 2 units
• Salt - to taste
• Pepper - to taste

Bandage

• Extra Virgin Olive Oil – 3 tbsp
• Balsamic Vinegar - 2 teaspoons
• Dried Oregano - ½ tsp
• Garlic clove - 1 unit

main course

Hearty dishes, stews or soups to enjoy:

Lentils with chicken

Lentils are a good source of fiber and provide 90 calories when cooked and only 4.8% carbohydrates. They are also rich in protein and contribute to satiety.

Follow the preparation by clicking on the recipe title link.

components

• Chicken meat (breast or thigh) – 350 g
• Cloves of garlic - 3 units
• Onion - ½ unit
• Carrot - 1 unit
• Green pepper - ½ unit
• Ham Bone - 1 unit
• Potatoes - 2 units
• Homemade tomato sauce - 125 ml
• Mel - 1 TL
• Bay leaf - 1 leaf
• Ground cloves – ¼ tsp
• Red wine - 100 ml
• Chicken Stock Cube - 1 cube
• Sweet Paprika – ½ tsp
• Chopped parsley – 2 tbsp

Great bouillabaisse

If you're in the mood for a hearty seafood chowder, don't miss this bouillabaisse soup.

Follow the recipe by clicking the title link above.

components

• Mussels - 400 g
• Sole or king eel – 300 g
• Prawns - 200 g
• Tomato puree - 250 ml
• Cancer - 6 units
• Potatoes - 5 units
• Leek – 1 unit
• White wine - 250 ml
• Extra Virgin Olive Oil – 2 tbsp
• Fenchel – ½ TL
• Salt - to taste
• Pepper - a pinch
• Cayenne pepper - 1 unit

Castilian Garlic Soup

The traditional garlic soup that only contains 200g of bread (50g per person as it serves 4 people), a dish to enjoy.

Do not miss the preparation, click on the link to the title of the recipe.

components

• Bread - 200 grams
• Cloves of garlic - 5 units
• Serranoskinke – 150 Gramm
• Eggs - 2 units
• Chicken broth - 1 liter
• Hot paprika - 1 teaspoon
• Sweet Paprika - 1 teaspoon
• Olive oil - 3 tablespoons

main course

Proteins that help build muscle and help you feel full so you don't feel the urge to snack at night.

Octopus Splash

A seafood dish you can make with frozen squid, low in carbs and high in protein.

Follow the recipe preparation by clicking on the recipe title link.

components

• Octopus Traps - about 3 units. 500 grams
• Cucumber - ½ unit
• Red onion - ½ unit
• Tomato - 1 unit
• Lemon Juice – from ½ lemon
• Garlic clove - 1 unit
• Chopped parsley – 2 tbsp
• Extra Virgin Olive Oil – 3 tbsp
• Balsamic Vinegar - 2 teaspoons
• Salt - to taste

Tuna with tomato

components

• Tuna fillet - 300 grams
• Pear tomatoes - 3 units
• Onion - 1 unit
• Green Pepper - 1 small unit
• Garlic - 1 clove
• Tomatenpuree - 2 THE
• Sugar - 1 tablespoon
• Olive oil - 1 tablespoon
• Salt - 1 teaspoon
• Pepper - to taste
• Cayenne pepper - 1 unit

Fried chicken with garlic

If you like chicken, this recipe is easy and very tasty.

Follow the step-by-step process by clicking the title link above.

components

• Chicken pieces - 500 grams
• Garlic - 3 cloves
• oil for frying
• Salt - to taste
• Pepper - to taste
• Garlic powder - to taste
• Flour – for brushing
• Chicken broth - ½ cup or 125 ml

dessert

chia sprouts

A dessert rich in fiber and energy, but with no added sugar.

Follow the preparation by clicking on the recipe title link.

components

• Almond milk - 250 ml
• Creamy low-fat yogurt - 2 units
• Chiasamen – 3 THE
• Vanilla Extract - 1 teaspoon
• Salt - a pinch
• Red fruits (blackberries, raspberries, strawberries) - optional for decoration

Arabic dessert with orange

Instead of using sugar, we replace this ingredient with stevia.

components

• Oranges - 2 units
• Cinnamon - to taste
• Brown sugar - to taste
• Olive oil - to taste

Sugar Free Chocolate Cake

This chocolate cake could not be richer and in moderation such desserts can be enjoyed.

You can see the recipe step by step in the title above.

components

• 3 Owner
• 1 unsweetened yogurt (use the yogurt cup as a measure)
• 1 cup sunflower oil
• 3 cups flour
• 15 g Cocoa powder
• 30 g granulated stevia (similar to white sugar)
• A pinch of salt
• 15 g Backpulver

Dinner

As a starter, salad or warm vegetables:

Broccoli salad

Follow the recipe by clicking the link in the title above.

components

• Broccoli - 350 g
• Red onion - 1 unit
• Sweet red pepper - ½
• Cheddar-Ost - 100 g
• Salt - to taste
• Black pepper - a pinch

Bandage

• Extra Virgin Olive Oil – 3 tbsp
• Lemon Juice - 3 teaspoons

grilled vegetables

components

• 2 large eggplants
• 3 Zucchini
• 6 Italian green peppers or 3 green peppers
• A bunch of asparagus
• 1 tray of 250 g mushrooms
• 1 Romanesco or broccoli
• 1 tablespoon extra virgin olive oil
• 1 lime or lemon
• Black pepper to taste
• Coarse salt to taste

Manchego-style ratatouille

You can see step by step in the title link above.

components

• Zucchini - 1 unit
• Onion - 1 unit
• Green pepper - 1 unit
• Red pepper - 1 unit
• Tomatoes - 3 units
• Salt - to taste
• Egg - 1 unit

For the main course, vegetables with protein are easily digestible and easy to prepare.

Spinach omelette

components

• Eggs - 3 units
• Spinach - 200 grams
• Extra Virgin Olive Oil – 3 tbsp
• Salt - to taste
• Black pepper - to taste
• Cloves of garlic - 2 units
• Grated Mozzarella - 50 grams

Scrambled eggs with mushrooms

Follow the recipe preparation in the title link.

components

• Mixed mushrooms – 200 grams
• Greens or Asparagus - 8 units
• water for cooking
• Eggs - 4 units
• Garlic - 2 cloves

Eggplant Yarrow

components

• Eggplant - 1 unit
• Tomato - 2 units
• Cream cheese - 500 grams
• Romesco sauce – 150 grams
• Salt - to taste

Did you like ours?Menu for diabetics? If you want, you can check othersweekly menuwe offer at Cocina Casera.