Meal Planning for Diabetes- How to Support Yourself or  a Loved One Living with Diabetes

5 simple meal planning strategies to support blood sugar management 

Meal planning isn’t always easy. There are lists to make, groceries to buy, preferences to take into consideration, schedule and timing to navigate and more.  Throwing a diagnosis of diabetes in the mix can add a rollercoaster of overwhelming thoughts, emotions and decision making.  The good news is that with a few simple steps and additions (note: we’re not restricting here!), you can easily meal plan for a loved one or the whole family while taking blood sugar management into account. 

#1 Timing Matters: 

Contrary to what you may have seen online about restricting your eating to improve blood sugars, eating MORE often actually helps to support blood sugar management. In fact, eating at regularly scheduled mealtimes can improve fasting blood sugar levels, maintain stable blood sugar levels all throughout the day, AND provide you with longer lasting focus and energy. Planning and prepping for meals and snacks ahead of time is key for always being ready when hunger strikes. Keeping a stash of grab and go snacks and pre-made freezer meals on hand; and always having ingredients available for quick 15-minute meals are a few handy strategies to utilize each week. (More on this below!) 

#2 Choose Complex Carbs: 

Carbohydrates haven’t been portrayed in the nicest light over the past few years, but what often gets overlooked is the fact that our brains require the energy from the carbohydrates we eat to function properly. In addition, if we don’t consume enough carbohydrates, we could be left feeling moody, have difficulty concentrating, feel our energy levels drop- and in turn, see fluctuations in our blood sugar levels. 

The key here is the TYPE of carbohydrates we’re reaching for.  Complex carbohydrates are made up of larger and longer chains of sugar molecules and are packed with nutrients that slow the rate of digestion (aka slower rise in blood sugars).  

Examples of complex carbohydrates include beans, peas, lentils, whole grains, fruit and vegetables. When meal planning for a family member with diabetes, consider swapping in some complex carbohydrates into your entrée or side dish, for example: 

• Whole grain pasta instead of white pasta with your favourite veggie meat sauce  

• Adding black beans to chicken, and using whole grain tortillas for quesadillas 

• Mixing lentils into your usual meat taco filling 

• Incorporating 2 different coloured vegetables to your dinner plate 

#3 Pump Up the Protein: 

Not only is protein essential for muscle growth and repair, immunity and enzyme function; it also helps to support blood sugar levels.  Proteins have a minimal effect on blood glucose levels, as they are not the body’s preferred energy source. They take a much longer time to break down and convert to glucose than carbohydrates.  Incorporating a decent source of protein with meals and snacks can be a very helpful way to manage blood sugars. 

Examples of protein sources include: 

• Beans and lentils 
• Eggs 
• Cottage or ricotta cheese 
• Tofu or edamame 
• Chicken, fish, beef 
• Greek yogurt 
• Nuts and seeds 

You can also find protein in various bars, cereals, powders and snack food items.  When reading labels, try to find some with additional fibre to help balance blood sugars. 

#4 Fibre Fibre Fibre: 

Speaking of fibre, this nutrient is one you don’t want to forget when meal planning for someone living with (or without) diabetes. We’ve all heard how beneficial fibre foods are for supporting digestion, but not all are aware how helpful fibre foods are for cardiovascular health, reducing the risk of certain cancers, and blood sugar management. 

Planning meals and snacks that contain soluble fibre food sources (like psyllium, oats, apples, pears, beans for example) is a helpful strategy, as this type of fibre creates a gel-like substance when it mixes with fluid in your digestive tract, and digests at a slower rate.  This slowed rate of digestion provides us with longer lasting fullness, energy levels and, you guessed it- stable blood glucose levels. 

#5 Don’t Forget the Drink: 

Although it may seem obvious that including a beverage is helpful, you may be surprised to learn how much hydration your body truly needs. Females require about 9 cups a day, and for males it jumps to about 12 cups. Keep in mind this recommendation is for total fluids, which includes coffee, tea, soup and other liquids you consume on top of water. 

If you or a loved one are living with diabetes, you are more prone to dehydration, as processing excess sugar in the blood can cause frequent urination. 

Including refreshing caffeine and sugar-free beverages, such as flavoured sparkling water or fruit infused herbal teas to your meal can be a fun and tasty way to maintain hydration status. Visit here > on the importance of staying hydrated with diabetes.

Putting It All Together:

Now that you have some ideas of what to include into your meals, you can start putting all together. See below for some tasty inspiration: 

Recipes for Diabetes:

• Easy sheet pan recipes

• Greek tofu power bowl

• Asian chicken burgers

• Easy baked salmon

15 Minute Meal Ideas for Diabetes: 

1. Whole grain French toast- topped with Greek yogurt and berries 
2. Quick shrimp and frozen veggie stir fry- served with quick cook brown rice 
3. Tuna or Salmon salad whole grain wrap- with garden side salad. 
4. Whole grain pasta with quick sauce- jarred vegetable tomato sauce, canned lentils 
5. Smokey tempeh and veggies on a whole grain pita sandwich  

Meal planning for a loved one with diabetes doesn’t have to be complicated or time consuming so long as you have the right “puzzle pieces” at your disposal. By including the above elements into your favourite meal, you can be assured that it will be a blood glucose friendly option. Remember, the goal is to ADD to your meals, rather than take away all the fun. Happy cooking!