Meal planning for people with diabetes is focused on limiting calories while maintaining healthy blood sugar levels. Whether you’re trying to prevent or control diabetes, your nutritional needs don’t require new or “special” food, but you do need to pay attention to your food choices, especially carbohydrates.

OPTAVIA’s plans are a good fit because they incorporate eating small meals frequently. Also, all Fuelings are carbohydrate-controlled and generally lower in fat, which makes them a healthy choice for people living with diabetes. Here are some additional tips for managing diabetes with your diet:

• Eat every two – three hours. Eating small meals every two – three hours allows for carbohydrates and protein to be spaced evenly throughout the day. Your body is able to better regulate blood sugar levels and support weight loss when you have maintain a regular meal schedule.
• Keep calorie intake consistent. To help regulate blood sugar levels, try to eat about the same amount every day, rather than overeating one day and skipping meals the next.
• Vary your protein. Mixing up your protein options between skinless chicken, lean beef, eggs, fish, and vegetarian options can help reduce unhealthy fats and add healthy fats.
• Keep a food journal. Keeping track of your food intake enhances awareness of what you’re eating and makes it easier to identify any corrections that should be made to your diet. Try using an app that provides specific calorie and macronutrient counts so you can easily pinpoint your habits and make choices in a mindful way.

It is essential that you contact your healthcare provider to determine which options are best for you. It is also very important that you monitor your blood sugar levels frequently throughout the fat burning stage, as your medications may need to be adjusted. Work with your healthcare provider and OPTAVIA Coach to find the best Plan for you based on your medical needs. 

Ask me, your OPTAVIA Coach, about which Plan may be best for you on your journey to lifelong transformation, one healthy habit at a time™.

Aside from nutrients, the glycemic index (GI) can also help you make healthy choices, especially if you are diabetic. The GI measures how quickly a food will raise the blood sugar level. In general, foods with a lower GI are better choices for people with diabetes, as they are both nutritious and help manage blood glucose levels. Dr. Wayne Scott Andersen offers some low-glycemic food suggestions in Habits of Health^® that also promote healthy weight loss:

• Asparagus. Rich in folate, asparagus is a great option to add to your lean and green meal.
• Bell Peppers. Raw or cooked, bell peppers are packed with vitamins, including vitamin C, which plays a key role in our immune health.
• Broccoli. Rich with antioxidants, broccoli is an excellent source of Vitamin A and Vitamin C. Broccoli is also filling and a great source of fiber, making it an ideal superfood for people trying to lose weight and control diabetes.
• Celery. Celery has a high water content, making it a refreshing option for those seeking optimal hydration.
• Cucumbers. Cucumbers are another water-rich vegetable. Try making cucumber “noodles” as a refreshing side for your lean and green meal.
• Eggs. Eggs are rich in protein and low in saturated fat. They contain only about a half gram of carbohydrates. Try an egg omelet with dark leafy green vegetables for a healthy lean and green meal.
• Leafy Greens. Spinach, kale, and collard greens are naturally low in carbohydrates, making them a great option for those with diabetes. They are also rich in fiber and protein, two nutrients that help keep blood sugar levels stable.
• Lean Chicken. A diet with lean protein is key for keeping blood sugar levels down and our hearts healthy. Lean chicken is a great source of protein and versatile for a variety of recipes.
• Salmon. Salmon is rich in omega-3 fatty acids, which promote heart health.

A Wonderful Gift

“I was so unhappy with how I felt and how I looked that I had let those feelings infiltrate every area of my life.  I didn't want to do any of the fun, active things I used to do. I just wanted to take naps, watch TV, and stay at home where no one could see me.”

Megan had just seen a photograph of herself and it was an eye opening moment for her. She knew that she was overweight, but she also knew that the person looking back at her in the mirror did not reflect who she really was on the inside.

“Less than two hours after I saw that picture, I called my friend April, who became my OPTAVIA Coach. Less than two hours after that, I called her back and we ordered my kit.”

Megan started the Optimal Health 5 & 1 Plan^® the day after her kit arrived and never looked back.

“What a journey it has been! And thankfully, it really is just beginning. I am down 35 pounds* and almost 20 inches over my whole body.  I'm healthier and feeling the best I've felt in 20 years!”

Megan is also happy that she had found the joy to participate in activities again, including leading the Life Group at her church. She made it her personal mission to give the gift of health to others, beginning with her own family.

“I was able to give this gift of health to my daughter who just graduated from college. She has the Habits of Health® and all of the tools to equip her for living a healthy life.”

Megan also coached her husband toward a healthier lifestyle and they now have more energy to tend to their ranch. They are also excited to plan more trips and do some traveling together.

“OPTAVIA has changed my life and I will be grateful and thankful forever.”