Diabetes is a progressive disease with many potential complications. These include blindness, kidney failure, heart disease, stroke, and loss of toes, feet, or legs.
Fortunately, even though diabetes is a chronic disease, it can be managed. One way that complications can be prevented is by following dietary guidelines.
With planning and conscious eating, people with diabetes can safely enjoy a satisfying and varied diet.
The following common lunch items can also be part of a healthful lunch for people with diabetes:
- Canned tuna or salmon
- Low-salt deli meats, such as turkey and chicken
- Hard-boiled eggs
- Salads with dressing on the side
- Low-salt soups and chilli
- Whole fruit, such as apples and berries
- Cottage cheese
- Plain, unsweetened Greek yoghurt
- Peanut or almond butter
People who need to control their blood sugar can still select from a wide variety of options when they are looking for a tasty lunch. The following lunch ideas provide about 3 servings of carbohydrates each, or about 45 grammes (g), or less:
- Soup and salad, such as tomato soup with a kale-apple salad
- Whole-wheat wraps (tortilla = 30 g carbs or less), such as turkey with hummus, cucumber, tomatoes, feta cheese, and olives
- Spinach salad with canned tuna, ½ mayonnaise, ½ Greek yoghurt, celery, and lemon juice, served over greens and diced apple
- Hard-boiled egg served with five whole-wheat crackers, string cheese, a piece of fruit, and veggie sticks with peanut butter
- Smoothie made with 1 cup frozen mixed berries, tofu or plain Greek yoghurt, spinach, and unsweetened flax milk
- Sandwich of whole-grain sprouted bread, grilled vegetables, and smashed avocado
- Hummus with carrots, celery, cauliflower florets, and cherry tomatoes for dipping. Add five whole-wheat crackers or half of a whole-wheat pita shell
Unfortunately, food served at commercial establishments tends to be the opposite of what is best for people with diabetes. Large portions that are high in calories, fat, and salt but low in fibre are all too common among the food served in restaurants.
This makes it very important for people with diabetes to take a strategic approach to ordering a healthful lunch when eating out.
Portion control is always important, and it’s more important than ever when eating out. Lunch dishes may be much larger than appropriate. Diners with diabetes are encouraged to resist the urge to super-size anything. They should also consider saving some of their lunches for a later snack.
The following ideas can help people with diabetes make good choices for a lunch:
- Choose whole grains when possible
- Order salad dressing on the side
- Look for broth-based soups
- Consider a vegetarian option
- Opt for grilled, roasted, or baked meats, poultry, and fish
- Ask for steamed vegetables, when possible
- Switch mashed potatoes or French fries for non-starchy vegetables, such as a side salad
- Replace refined low-fibre carbohydrates, such as white rice or pasta, for beans or sweet potatoes
People with diabetes should try to avoid the following lunch items:
- Fried foods
- Cream soups
- Sugary drinks, such as soda, sweet tea, or juice
- Alcoholic drinks
- White bread, rice, and refined pasta
