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What’s the best meal schedule for a diabetic?

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What’s the best meal schedule for a diabetic?

diabetesreversal_600x450Don’t know what to eat as a Diabetic trying to lose weight? We have taken the guesswork out of planning a day’s meals for optimal blood-sugar control.

It is recommend to eat a meal or snack every four to five hours. This allows enough time for your blood sugar to come back down to a healthy baseline after eating, but it’s frequent enough to help you manage your appetite and keep hunger pangs at bay, which is especially important if you’re trimming calories to lose a few pounds.

In general, you can meet this guideline by eating breakfast, lunch, a mid-afternoon snack, and dinner, evenly spaced throughout your day.

nci-vol-2397-300nci-vol-2397-300At all meals and snacks, combine a small to moderate amount of high-quality carbohydrates (vegetables, fruit, whole grains, beans/lentils) with a good dose of lean protein from foods like skinless turkey or chicken, egg whites, seafood, low-fat dairy, or beans/lentils (beans and lentils count as both a carb and a protein). The protein helps slow your body’s absorption of carbs and prevent spikes in your blood sugar.

Here’s an example of an A+ day of eating designed for optimal blood-sugar control.


Egg-white omelet with vegetables (spinach, mushrooms, peppers and/or onions)

One orange

Coffee with skim milk







2 cups hearty, low-sodium soup (lentil, black bean or minestrone) topped with ¼ cup shredded

reduced-fat cheese

Crunchy red-pepper sticks




Nonfat yogurt

1 apple






Homemade shrimp-and-broccoli stir-fry

¾ cup cooked brown rice

Green tea



img_2603After Dinner:

Handful of almonds or pistachio nuts

Cup of decaf or herbal tea