Complete Diabetic Menu (with Healthy Choices to Select From)

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How to Prepare a Healthy and Appetizing Menu for Diabetics? Diabetics can generally eat almost anything but should reduce the portions of carbohydrates, for example. Sugar should not be part of the menu, but we can make delicious desserts for diabetics without using sugar. In Cocina Casera, we provide you with a suitable menu for diabetics and healthy recommendations.

An ideal diet for a diabetic can also be the same as a family’s diet, with slight adaptations. While a child or a person without diabetes can have a plate of spaghetti, a diabetic has other alternatives, such as having a varied salad with lentils (yes, with lentils, as they only provide 90 calories when cooked, 4.8% carbohydrates, and lots of fiber). Or they can have a large plate of zucchini spaghetti.

Legal notice: The information provided in this diabetic menu aims to offer ideas and suggestions for preparing healthy meals. This information should not be considered as medical advice or replace the recommendations provided by healthcare professionals. Before making any changes to your diet, consult your doctor, nutritionist, or diabetes specialist to ensure that the food options are suitable and safe for your specific situation. We are not responsible for any adverse effects or consequences resulting from the use or application of the suggestions presented in this menu.

What should a menu for diabetics include?

Diet is part of the treatment for diabetes, and therefore, it is necessary to follow a diet that controls the intake of carbohydrates, fats, and calories in general, while providing the necessary nutrients. It is essential to have regular meal times to prevent hypoglycemia (low blood sugar) or hyperglycemia. A minimum of five meals should be consumed.
The goal is to improve the patient’s eating habits so that they can achieve or maintain a healthy weight. To achieve this objective, it is crucial for the person to eat foods they enjoy. No one follows a diet if they dislike what they have to eat.

Consumption of Vegetables

Encourage the consumption of vegetables at least twice a day. Vegetables are carbohydrates, but they provide a small amount and a high percentage of water and dietary fiber.

Fruits can be consumed two or three times a day, but bananas or grapes, which are higher in carbohydrates, should be avoided. Diabetics can generally eat almost anything, but carbohydrates should be consumed in smaller proportions. It is recommended to consume more fish than meat, at least three times a week. Substitute sugar with saccharin or, even better, stevia as a natural sweetener.

It is better to consume skimmed milk. It is recommended to consume vegetable fats from olive oil rather than animal fats. Meat can be eaten without any problems, but white meat is recommended more often, with red meat consumed once a week.

Read labels carefully to check the proportion of carbohydrates and sugars. Beware, as there is added sugar even in slices of turkey breast!

Eating Varied Meals while Monitoring Portions

There are foods for diabetics that you can use (bread with fewer carbohydrates, sugar-free flans), but in reality, you can eat appropriately without resorting to these more expensive foods. For example, you can choose chocolates with 85% cocoa, which provide fewer carbohydrates.
Avoid drinking fruit juices, unless they are freshly squeezed, as they contain a lot of added sugar. The best drink is water or herbal teas. If you choose a soda, make sure it is sugar-free.

Menu for Diabetics

The following menu provides suggestions for breakfast, mid-morning snack, lunch, afternoon snack, and dinner. Remember that having multiple meals throughout the day actually helps you stay more active and prevents excessive hunger before the next meal. Remember that drinking water and herbal teas does not cause weight gain and is always a resource to satisfy your appetite.

Breakfast

Skimmed milk with coffee or unsweetened cocoa (not light cocoa, use unsweetened cocoa powder, and check the label to ensure it does not contain sugar). A slice of whole-grain bread or rye bread with extra virgin olive oil. Fresh fruit juice or a piece of fruit.
Another option is skimmed milk, tea or coffee, 3 sugar-free cookies crumbled in a bowl with a fat-free plain yogurt (do not add cereals, even those without added sugar are high in carbohydrates).
Third option, coffee or tea, a hard-boiled egg, two slices of turkey ham, a bit of whole-grain bread, and half a piece of fruit or 100 ml of fresh juice.

Mid-Morning Snack

Three options:

A piece of fruit or a sugar-free fresh juice without added sugar.
An herbal tea and a low-fat cheese.
A low-fat yogurt with an herbal tea or a natural fruit juice.

Lunch

Three options for starters, main courses, and desserts.

Appetizers

Kale Salad

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

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

Ingredients

Kale – 300 g
Carrot – 1 unit
Sweet red pepper – 1 unit
Corn – 3 tablespoons
Pickled white scallions – 4 units

Dressing

Garlic – 1 clove
Extra virgin olive oil – 3 tablespoons
Balsamic vinegar – 2 teaspoons
Dried oregano – ½ teaspoon

Juliana Soup

If you prefer a warm soup to comfort your body, this vegetable soup will be perfect for you.

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

Ingredients

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

Tomato and Burrata Salad

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

Ingredients

Burrata cheese – 300 g
Arugula leaves – 200 g
Tomatoes – 2 units
Salt – to taste
Pepper – to taste

Dressing

Extra virgin olive oil – 3 tablespoons
Balsamic vinegar – 2 teaspoons
Dried oregano – ½ teaspoon
Garlic clove – 1 unit

Main Course

Hearty dishes, stews, or soups to enjoy:

Lentils with Chicken

Lentils are a good source of fiber, and once cooked, they provide 90 calories and only 4.8% carbohydrates. They are also rich in proteins and help create satiety.