Weight loss definitely helps in controlling diabetes. This article provides some healthy recipes that can be included in a diabetic diet plan and which may prove beneficial, in order to lose weight.
Nowadays, the number of people affected by diabetes is increasing considerably. There are mainly three types of the condition, out of which type 1 and type 2 diabetes are most common. Type 1 diabetes is caused when the immune system starts destroying the insulin-producing cells that are present in the pancreas. Whereas in type 2 diabetes, the cells stop responding to insulin that is secreted by the pancreas. There are several causes that are responsible for this state, but two main causes are excessive fat and lack of exercise. So it is very important for the affected people to lose weight. There can be restrictions on exercise, which is why you have to depend on a diabetic diet to achieve weight loss. This diet also has many restrictions, and it needs to be followed religiously to keep diabetes in control. So while planning this diet, one needs to be very careful. Foods that help in losing weight should certainly be added, but at the same time one should make sure that the same foods come in the list of diabetic foods to lose weight.
Effective Weight loss Diabetic Diet
This diet would differ from person to person. It should be made keeping in mind the severity of the condition, other medical factors, and also the weight of the person. The diet plan should be balanced, consisting of the necessary nutrients. Secondly, it should be made of four to five small meals instead of three big meals. The foods that are included in the menu should have 10-20 percent calories that come from protein, 30 percent calories, maximum, from fats. The rest 50-60 percent should be carbohydrates. The menu should contain yogurt, fresh vegetables, some specific fruits like apples and bananas, and meat.
Diabetic Meal Plan to Lose Weight
|Lunch||Brown Rice or Pasta
Whole Wheat Sandwich
|Supper||2 to 3 Fruits
|Dinner||Non-starchy Vegetable Salad
(tomatoes, salad greens, spinach
green, and red peppers)
Diabetic Recipes to Lose Weight
Wheat and Shrimp Salad
- Bulgur wheat, 1 cup
- Peeled cooked shrimp, 7 ounces
- Baby corn, sliced into rounds, 1 can (8 ounces)
- Cucumber, diced, ½
- Red onion, very thinly sliced, 1 small
- Carrot coarsely grated, 1
- Tomato, diced, 1
- Water, 3 cups
- Extra virgin olive oil, 3 tbsp
- Crushed dried chilies, ¼ tsp
- Fresh lime juice, 2 tbsp
- Garlic clove, crushed, 1
- Salt and pepper, to taste
To make this salad, add the wheat and water to a large saucepan, bring it to a boil and then allow the mixture to simmer until the wheat becomes tender and the water has been absorbed. This will take about 10 minutes. Spread the cooked wheat in a dish to cool. Meanwhile, mix onion, cucumber, carrot, corn, shrimp, and tomato in a salad bowl. Then, add the cooled wheat to the above mixture and stir until well incorporated. For the dressing, mix the lime juice, chilies, oil, and garlic in a small bowl, and season it with salt and pepper. Whisk the mixture with the help of a fork, and then add the dressing to the salad. Toss it well so as to coat the salad evenly with the dressing. Serve immediately or refrigerate until serving.
- Whole-wheat flour, ½ cup
- White flour, ⅓ cup
- Mixed fresh berries, such as blueberries and raspberries, ¾ cup
- Egg, beaten, 1
- Fat-free milk, 1 cup
- Reduced-fat margarine spread, 2 tbsp
- Light brown sugar, ¼ cup
- Baking powder, 1 tablespoon
- Pinch of salt
First, preheat the oven to 375 degrees F and also place paper muffin liners in a 9-cup muffin tray. Sift baking powder, salt, and flour in a big bowl and gradually add in the mixed berries. Add margarine to a small saucepan and when it melts, add in the milk, sugar, and egg. Make a well in the flour mixture and pour the berry mixture in it. Mix until combined. Spoon this batter into the prepared muffin cups and fill only two-third of the cups. Bake in the preheated oven for about 20 minutes.
Following the aforementioned recipes should not be difficult. Also, these recipes prove quite beneficial in achieving weight loss and are tasty as well.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.