Balanced Diet For A Diabetic Person

Breakfast- Whole Grain Cereal, sliced almond nuts, strawberries and almond milk
Whole grain cereal-whole grains are rich in fiber and protein. Fiber makes you feel full along
with protein which helps prevent overeating later in the day.
Almond nuts and Almond milk- Almonds and almond milk provide several health benefits for
people with diabetes as these nuts are high in protein, healthy fats, and fiber but low in
carbohydrates, they aid in blood sugar regulation and weight management.
Strawberries-Strawberries contain 5 grams of sugar for 100 grams of fruit which makes them a
great choice for diabetics. They also provide fiber, manganese, folate and contain 98% of our
daily vitamin C requirement.

Lunch- Cauliflower chicken pizza

Cauliflower- cauliflower is a very nutrient dense vegetable with a large variety of health benefits
for a minimal amount of calories and carbohydrates.
Tomatoes- When you have diabetes the clotting of your blood is helped by blood platelets which
can become “stickier” and this in turn raises the risk for higher blood clotting. This can helped to
be avoided by the phytonutrients contained in tomatoes. They are also low in carbohydrates.
Basil- Basil is important because it increases insulin, reduces glucose levels and prevents
cardiovascular complications.
Nutritional yeast(cheese substitute)- This is a good source of several minerals that contribute to
healthy blood sugar, including magnesium and zinc.
Chicken-Chicken is a lean meat that is rich in protein, iron, B Vitamins and zinc.

Snack- Greek Yogurt, Granola and berries

Greek yogurt- One serving can have 12-17 grams of protein. It also contains probiotics which are
healthy bacteria that can help boost your immune system and decrease stomach issues. Greek
yogurt also has calcium. Potassium and B Vitamins.
Granola-A serving of granola gives you about 4 grams of monounsaturated fatty acids and about
4 grams of polyunsaturated fatty acids. These two forms of fat may help lower cholesterol and
blood pressure, and reduce inflammation. Among other things, these effects can help to prevent
or manage heart disease and diabetes.
Berries- Berries are a superfood high in vitamin C, folic acid, fiber, and phytochemicals. As part
of a healthy diet, they have been linked to reduced risk of cardiovascular disease, memory loss,
high blood pressure, cancer, and now type 2 diabetes in both men and women.

Dinner- Baked Salmon, sweet potatoes and greens

Salmon-Salmon is a fatty fish full of protein and omega-3 fatty acids, but low in saturated fat.
Omega-3s decrease triglyceride levels, lower blood pressure and decrease the risk of developing
an abnormal heart rhythm. Protein has been shown to help regulate your blood sugar.

Baked Sweet Potato-Sweet potatoes are packed with vitamins, minerals, antioxidants and fiber. They
help stabilize blood sugar levels, are rich in dietary fiber and are a good source of beta-carotene which
helps to reduce the risk of diabetes.

Spinach And Arugula-Spinach is a superfood that is rich in vitamins and minerals but spinach
also possesses a low glycemic index, which means eating it will help support healthy and stable
blood glucose levels. Arugula contains plant based compounds such as sulforaphane and erucin,
sulforaphane improves insulin response.

References
www.reintegrate.com
https://nauralwaystolowerbloodsugar.com
https://healthbenefits.com
https://diabetesmealplans.com
https://healthyfully.com
www.medicalnewstoday.com
www.diabetesweekly.com
prescription for nutritional healing (Phyllis Balch,2013)
The American diabetes association: Guide to herbs and nutritional supplements (Laura
Shane,2009)