![]() ChickenĬhicken is jam-packed with protein, providing nearly 24 grams per 3-ounce (85-gram) serving ( 13). Share on Pinterest Peter Karasev/Offset Images 11. In one small study, whole grain pasta was also more effective at reducing hunger and promoting feelings of fullness than refined pasta ( 12).įor the best results, load up on the veggies and include a good source of protein with your pasta, such as chicken, salmon, ground beef, or legumes. Whole grain pasta can be a healthy alternative to refined flour pasta, especially if you have diabetes.Ĭompared with regular pasta, whole grain pasta contains more than twice as much fiber per cooked cup (140 grams) ( 10, 11). In fact, one large whole grain tortilla contains nearly 7 grams of fiber to help keep blood sugar levels steady ( 9).įor an easy lunch, add your favorite spread, like hummus or tzatziki, to a whole grain tortilla with some fresh veggies and your choice of protein. Not only are whole grain tortillas versatile and delicious, but they can also be a great addition to your lunch if you have diabetes. It’s easy to customize using whichever ingredients you have on hand, such as chickpeas, feta, cucumber, tomato, beans, avocado, onion, or bell pepper. Quinoa salad can be a simple and nutritious lunch option for people with diabetes. It also has a low glycemic index, which is a measure of how much certain foods affect your blood sugar levels ( 8). That means it contains all nine of the essential amino acids your body needs to obtain from food sources ( 6, 7). In addition to its high fiber content, quinoa is one of only a few available plant-based complete proteins. Try pairing brown rice with stir-fried veggies and a lean protein source for a healthy and delicious lunch. Some studies show that eating more whole grains could be linked to improved blood sugar control ( 4).īrown rice is also rich in fiber, which can slow the absorption of sugar into the bloodstream to prevent spikes and crashes in your blood sugar levels ( 2, 5). Brown riceīrown rice is considered a whole grain, meaning that it contains all three parts of the wheat kernel. Share on Pinterest Laura Adani/Stocksy United 7. Not only can you mix and match the ingredients to add more protein and fiber to your diet, but you can also make it ahead for a simple and convenient meal to enjoy during the workweek.Įdamame, sliced avocado, quinoa, broccoli, red cabbage, cucumber, sweet potato, tofu, and carrots can all be great additions to your Buddha bowl. Buddha bowlīuddha bowls are popular meals consisting of small portions of several different foods, typically plant-based proteins, veggies, and whole grains. They’re easy to prepare in advance and typically feature several foods high in protein and fiber that help keep your blood sugar levels in check, including chicken, brown rice, and veggies.īe sure to pack on the vegetables to maximize the potential health benefits and top it off with a bit of salsa, avocado, or cilantro. Chicken fajita bowlĪ chicken fajita bowl can be a healthy, flavorful lunch for people with diabetes. ![]() Lean sources of protein like ground beef or ground turkey are great choices, along with nutritious veggies like tomatoes, zucchini, garlic, and onions. Stuffed bell peppers are often filled with meat or beans, mixed veggies, and whole grains like brown rice, couscous, or quinoa.īy choosing high protein and fiber-rich ingredients for your filling, you can easily make it a healthy, diabetes-friendly meal. Pair your tuna salad with some whole wheat crackers for a simple lunch to enjoy at home, work, or school. Or, add more fiber with veggies like carrots, radishes, or tomatoes. You can make it at home and boost the protein content by trading mayonnaise for Greek yogurt. Tuna salad is a healthy, high protein meal typically made with ingredients like tuna, celery, onions, and mayonnaise ( 3). ![]() Turkey veggie wraps, in particular, are high in protein and feature a variety of fiber-rich vegetables, which can slow the absorption of carbohydrates to stabilize blood sugar levels ( 1, 2).īe sure to opt for whole wheat or low carb wraps and fill up on nutrient-dense ingredients, such as hummus, tomatoes, lettuce, and bell peppers. Wraps are convenient, customizable, and portable, making them a great choice for lunch. You can also throw in some chicken, ground beef, or tofu to boost the protein content, which may support better blood sugar control ( 1). To keep the carb content low, try using mixed greens as your base instead of rice, and top with beans, salsa, and grilled veggies. Burrito bowls are delicious and easy to tailor to your taste buds by adding your favorite ingredients.
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