Meal Planning

Diabetes Force
By Diabetes Force Latest Reply 2018-08-28 14:55:13 -0500
Started 2017-04-01 01:02:24 -0500

I have been trying to adhere to a diabetic diet. However I have noticed that when I go to the grocery store and start looking the foods which the doctors suggest I eat are more expensive to buy. Now my experience has been that I can eat the same food as a normal person can but I have to eat smaller portion sizes. Is this something that others have had experience with? I'm sure there are others who have experienced this also.

19 replies

Anyada 2018-06-01 12:41:36 -0500 Report

One of family members has diabetes. We turn away from the stress of diabetes by turning to the joy of cooking. We researched what can help to control blood sugar levels and then just add that to our meals. Here's what we did…

…of course nothing expensive!

1. When we eat carbs like potato or rice, I will also add in cooked white kidney beans together (avoid canned beans) which slows the breakdown of carbohydrates into sugars in your blood stream. It also assists your body’s insulin response to glucose. This will limit the spikes in glucose levels after the meal as well.

2. I put more spices in my food which makes the meals healthier and tastier :) Eg. Add rosemary to turkey breast, Cayenne pepper (my favorite!), Ginger, Oregano, Cinnamon. Sometimes when I don't have much time to cook, I'll just boil cinnamon and drink it as a tea. Cinnamon can improve insulin sensitivity and blood glucose control.

3. And finally, eat more bitter melon! It may sound bitter… But this one helped a lot. I found it when I read about the people of Okinawa, an island southwest of Japan, who are well-known for longevity of life. They eat bitter melon regularly and that helps them lower their blood sugar levels. I often blend bitter melon in smoothie or add it directly to meals. You might start from adding dry bitter melon in hot water and drinking it as a tea. Believe me bitter taste actually makes your food tastier!

Hope this helps. Turn your food into medicine. Enjoy!

LRD 2018-08-28 14:44:30 -0500 Report

I love your suggestions. Does the melon taste bitter and can you find it everywhere?

Greymoon 2018-04-23 04:36:01 -0500 Report

I make a lot of my own meals. No more canned veggies. I even went out and bought a meat grinder so I can make my sausages and hot dogs. I love pasta, so, I make my own including the sauce. It takes longer to make, but in the end, it is well worth the effort, and leftovers? Can be portioned and froze for later dinners. I agree, items for diabetics are way expensive.

cmr55 2018-01-07 19:10:54 -0600 Report

I make a lot of my meals in the instant pot, mostly soups with vegetables home made chicken and beef broths I do eat salads and some fruits such as apples and berries. I have been off insulin 4 years as of 10 Jan.

Jim Edwards
Jim Edwards 2017-09-21 18:52:30 -0500 Report

What foods in particular? I know I have been increasing my salad intake, but, being single, stuff rots before I can eat it, Now, I buy frozen veggies, make my salad in the morning so it is defrosted by the time I am ready to eat it. I did find that my favorite dressing, honey mustard, is high in carbs. Now i make my own, 3 parts mustard (no carbs) to one part honey.

gpalston 2017-08-31 09:51:31 -0500 Report

Thank you for all the tips, I agree to eat as if your life depends on it is what makes me stay focused.

2017-05-14 18:17:58 -0500 Report

So, run the math. I figure my diabetes diagnosis cost me about $3,000 to $5,000 just this year in lost work. The costs of medication, doctor visits, lack of productivity in life and work, time off work, fatigue—all of the trappings of diabetes. They cost far more than just eating right and exercising. So, when you're buying that organic whole food, just think, "Look at me go :0)!! I am totally saving money here!! What an awesome incredible deal!!"

haoleboy 2017-05-14 21:11:59 -0500 Report

for the record … organic foods are no better nutritionally than conventional
I have never been able to justify the ridiculously increased cost of foods grown with a different kind of pesticide
… just sayin'

2017-05-15 23:20:44 -0500 Report

Good point. Should have just said awesome cheeses or something :0).

Type1Lou 2017-04-06 10:37:39 -0500 Report

I have found tht the key to my blood glucose control is limiting the total carbohydrates I eat each day. I religiously check the food labels for carb content…some items will surprise you. Many low-fat versions of the same foods (like salad dressing) have higher carbs than the regular version. Many sugar-free products have nearly as many carbs as those that are not sugar-free. I was surprised to learn that imitation crab-meat and lobster meat have about 13 grams of carb per serving while the real thing has zero. The ADA and many nutritionists will recommend more carbs than I found I needed to maintain good BG`s. There is no one right amount for everyone: it dépends upon gender, age, weight, exercise and metabolism. For me, if I eat no more than 110 total carbgrams per day, I`ve been able to maintain my A1c in the mid-6`s. If you haven`t checked out Dr Richard Bernstein`s book `Diabètes Solution``, I would recommend it. He opened up my eyes to the role played by carbs in managing diabètes.

LRD 2018-08-28 14:55:13 -0500 Report

Lou are great. Are there any such thing as free foods as I am gaining weight which I don't need. I munch on extra fried okra sometimes when I have made a bunch for dinner to satisfy hunger. Now I will try yogurt for it, but I found I will eat a bavarian donut sometimes to show I worked at the store I demo at. Is the donut the cause or eating okra.

sugarfreebarb 2017-04-04 07:36:42 -0500 Report

Meal planning in my house is what veggie looks like it is the next to go if it isnt used combined with some fat and some protein. Most veggies are green, broccoli, spinach, kale with some mushrooms, bell peppers and cauliflower thrown in, I eat freely of those. I have occasional slices of sweet potato and small quantities of carrots. I tend to limit the orange veggies because of their higher carb content. But like I said, I buy a lot of veggies about twice a week and eat my way through them. I eat a lot of eggs, and small quantities of beef, chicken, pork , turkey and fish. I eat about two meals a day and never eat more than 3 or 4 ounces of protien at a time. I, unlike some count the protein in my veggie sources in my total protein intake. I make sure I eat fat with every meal. Sometimes it is hard. If I am having grilled fish and brocolli what do I do for fat. I have logs of seasoned butter I keep in my fridge and freezer. So I put a pat on my fish and a pat on my broccoli. That is my meal planning in a nut shell. Making sure I have tons of low carb veggies, good quality protein, and "grab and go" prepared fat at my finger tips.

Just Joyce
Just Joyce 2017-04-02 20:35:51 -0500 Report

I am a normal person with diabetes. I can eat some of the same things I was eating prior to being diagnosed only I eat it differently. I eat fresh or frozen veggies, beef, poultry, and pork and fish now and then. I also eat a sweet treat when I want one.

Instead of looking first at the cost read the label. Not everything is diabetic friendly. If it says sugar free, don't just go by the label, read the ingredients. As Steve says, eat as if your life depends on it.

haoleboy 2017-04-01 11:04:03 -0500 Report

my shopping list is pretty simple
my staples are …
lots of fresh vegetables
a little fruit
meat (chicken, beef, pork)
cheese (hard cheeses, cottage cheese)
that forms the basis of all my meals
I stay away from prepared foods (canned/frozen) and make everything "fresh"
"eating healthy" might be more expensive (and I'm not convinced of that) but certainly not when you consider the alternative …

❤ eat as if your life depends on it

diabeticvegetarian 2017-04-01 18:23:40 -0500 Report

So nice to see a great, healthy shopping list. My favorite weekly outing is to one of the local Farmers Markets, during summer this area has a lot of Amish farmland and roadside stands are everywhere. Love it!

Just Joyce
Just Joyce 2018-01-08 19:13:37 -0600 Report

I am a craft vendor at one of our oldest Farmers Markets in our city and it is run by a quasi City agency. We were all given aprons with the logo for the market on it. Many of the Farmers give us a vendors discount and as a crafts vendor, we will give them a discount if they buy something.

We have an Amish Market about 10 miles from us. I never buy veggies from them because they are expensive. I guess it is because they are inside a rather large building and the overhead has to be high.

I find they are cheaper in Pennsylvania but we have not ventured up there in a few years. I love the market there because or the better prices.

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