Over here we talked about how many carbs to work towards eating every day.
Here at Diabetes Meal Plans we encourage a low carb diet because research shows it outperforms any other diet for:
- Decreasing blood glucose
- Lowering A1C
- Decreasing cholesterol
- Increasing HDL
- Increasing weight loss
That said, it's pretty hard for anyone to make the jump from eating 300 g carbs per day (average diet) to 50-80 g per day.
So the good news is, you can stage your transition if you choose.
So below we've put together a couple of sample menus for type 2 diabetes/ prediabetes:
- Sample low carb menu (50-80 g)
- Sample moderate low carb menu (120-130 g)
It's a good idea to start with a moderate low carb level, then work towards a low carb level for best results.
SAMPLE 2 Day MEAL PLAN: 50-80 g Total Carbs Per Day
Veggie scramble – 10 g (aim for between 10-20g)
Cauliflower ‘Potato' Salad – 15 g (aim for between 10-20g)
Beef goulash w/ cauliflower rice substitute – 15 g (aim for between 10-20g)
Roasted Nut Muesli – 12 g (aim for between 10-20g)
Chicken Carbonara Pasta-ish dish – 10 g (aim for between 10-20g)
Spicy Beef Lettuce Fajitas – 11 g (aim for between 10-20g)
- Peanut butter protein balls (5 g)
- Guacamole or peanut butter with carrot or celery sticks (10 g)
- Cheesecake finger bites – (11 g)
- Carrot and cinnamon loaf (5 g)
- Cucumber crackers (9 g)
Aim for 5-15 g per snack, with 2-3 snacks per day as you need them.
And that would make up your low carb menu of around 50-80 grams total carbs per day.
If you factor in the fiber, you'd be consuming approximately 30-50 grams net carbs per day (total carbs minus fiber = net carbs).
As you can see from this sample menu, you will not be starving! But it is a different way to eat than you are probably used to.
That’s why we create delicious Meal Plans and Menus – to make it easier for you!
SAMPLE 2 Day MEAL PLAN: 120-130 g per day
NOTE: We don't generally encourage people to eat bread, rice or pasta. These are the foods you need to work on reducing and eliminating.
However, let’s take the exact same menu above and turn it into a 120-130 g carb meal plan instead.
Dinner: Beef goulash with one serve brown rice – approx. 30 g
Snacks: Hummus and carrot sticks 15 g, peanut butter with half small apple 15 g.
Breakfast: Roasted Nut Muesli – add 1/4 cup whole oats – approx. 30 g
Lunch: Chicken Carbonara Pasta – served with 1/2 cup pasta – approx. 30 g
Dinner: Spicy Beef Fajitas with actual fajita bread – approx. 30 g
Snacks: Greek yogurt with berries 15 g, cottage cheese with half a pear 15 g.
Based off the meals and snacks in these moderate low carb menus, the total daily carbs is around: 120 g per day.
Bread, pasta, rice, noodles, crackers and potatoes are generally the foods that will increase blood sugar the most – high carb foods – and as suggested earlier, these are the foods we recommend you try decreasing or eliminating altogether.
Of course, if you prefer to transition a little slower, or your diet is currently filled with lots of sugar and processed foods. Step down to 120 g per day first, then once you adjust, aim lower.
It's much easier than you think to put a low carb diet into practice – just start with one meal and work your way from there.
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