Managing blood sugar levels is key to living well, especially for those with diabetes, and avoiding some of its complications. A healthy diet and a well-structured diabetes meal plan can significantly aid in this process. A diabetes meal plan may help an individual keep track of the carbohydrates and calories they consume and make healthy eating more interesting by introducing some new meal ideas. This article provides guidelines and meal ideas for a 7-day low sugar diet plan.
Benefits of a Low Sugar Diet
Embarking on a low-sugar diet, even for just seven days, can yield numerous health benefits. Cutting sugar prevents blood sugar highs and lows or fluctuations, which negatively affect your energy levels, resulting in more stable energy levels throughout the day. Research also suggests that sugar speeds up the aging process and leads to acne since it increases inflammation and sebum production, so cutting sugar may result in better-looking skin. Additionally, you may notice brain fog decreasing and mental clarity improving, as well as more restful sleep at night. Removing added sugars from your diet will improve your health in many ways, including breaking sugar addiction.
Key Principles of a Low Sugar Diet
Developing a low sugar diet involves balancing carbohydrates, proteins, and fats to meet dietary goals and measuring portions accurately. Factors affecting dietary choices for people on a low sugar diet include balancing carbohydrate intake with activity levels and the use of insulin and other medications, consuming plenty of fiber to help manage blood sugar levels, limiting highly processed carbohydrates and foods with added sugars, understanding how dietary choices can affect complications of diabetes, such as high blood pressure, managing weight, and taking into account individual treatment plans and recommendations from a doctor or dietitian.
With this in mind, the following steps may help a person put together a healthy 7-day meal plan:
- Note daily targets for calories and carbohydrates.
- Determine how many portions of carbohydrates and other food components will meet those targets.
- Divide those portions among a day’s meals and snacks.
- Review the rankings of favorite and familiar foods and try to incorporate them into meals.
- Use exchange lists and other resources to fill out a daily schedule. (Exchange lists group foods according to the number of carbs they contain, making it simpler to swap one food type for another. They may also group foods with similar levels of fats and proteins and include subcategories.)
- Plan meals to maximize ingredient use, such as roast chicken one day and chicken soup the next.
- Repeat the process for each day of the week.
- Monitor blood sugar levels daily and weight regularly to see if the plan is producing the desired results.
Incorporating Weight Management
There appears to be a link between diabetes and obesity, and many people with diabetes may be aiming to lose weight or prevent weight gain. One way to manage weight may be by counting calories. The number of calories a person needs each day will depend on factors such as blood glucose targets, activity levels, height, sex, age, specific plans to lose, gain, or maintain weight, the use of insulin and other medications, preferences, and current weight. Various dietary approaches can help a person reach and maintain a moderate weight, and not all of them involve counting calories.
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The DASH diet, for example, focuses mainly on fruits, vegetables, whole grains, nuts, and seeds, as well as dairy products, poultry, and fish that are low in fat or fat-free. It encourages people to avoid added salt, sugars, unhealthy fats, red meat, and highly processed carbs. The DASH diet aims to improve blood pressure levels in people with hypertension, but research also suggests it may help with losing and managing weight. A doctor or dietitian can offer further guidance about weight management.
The Plate Method
Getting the right nutritional content from food is important for everyone. A balanced plate should consist of:
- 50% non-starchy vegetables, such as leafy greens, peppers, or carrots
- 25% high fiber carbohydrates, such as whole grains or legumes
- 25% lean protein, such as lentils, tofu, fish, or skinless chicken or turkey
A person who needs a higher intake of carbs can add a small amount of fresh fruit or a glass of milk. Some oils are healthy and low in carbs but high in calories. People can use these oils to prepare food and add flavor, but it is important to consume them in moderation. Monounsaturated fats, such as olive and canola oils and avocado, can support health, as can polyunsaturated fats, such as sesame seeds and nuts.
General macronutrient guidelines are as follows:
- 45% to 65% of an adult’s calories come from carbohydrates
- fewer than 10% come from added sugar
- 20% to 35% come from fat, with fewer than 10% of these coming from saturated fat
- 10% to 35% come from protein
A person can ask a doctor if these guidelines are suitable. Some people with diabetes may need a lower carb intake to manage their blood sugar well.
Read also: The Definitive Guide to Flourless, Sugar-Free Dieting
Carbohydrate Control and Glycemic Index
According to the Centers for Disease Control and Prevention (CDC), one way to manage blood sugar levels is to decide how many carbohydrates to consume each day and how to spread those among meals. People can then choose how to “spend” their carbohydrates by using a carbohydrate choice list, also known as an exchange list. Experts no longer recommend a standard carb intake for people with diabetes, as each person has different requirements. The type of carb can also affect the amount a person can eat. Highly processed carbs and sugars can raise blood glucose levels quickly without offering any nutritional benefits. Fiber, on the other hand, is slow to digest and can help with weight and glucose management. Current guidelines recommend a fiber intake of 25 to 38 grams (g) each day for most adults, depending on a person’s age and sex. It is best to speak with a doctor about how many and what type of carbs to consume and how to distribute them throughout the day.
The glycemic index (GI) ranks foods according to how quickly they raise blood sugar levels. Foods with high GI scores increase blood sugar levels rapidly. These foods include sugars and other highly processed carbs. Foods with low scores contain no or few carbs or contain fiber, which slows down the absorption of carbs and reduces blood sugar spikes.
Here are some examples of carbohydrate-rich foods and their GI scores:
- low GI (scores of 55 or less): spelt bread, sweet potato, most fruits, oat bran
- medium GI (56-69): quick oats, brown rice, whole wheat pita bread
- high GI (70 and above): white bread, white potatoes, pretzels, white rice, watermelon
Meal Plan Ideas
The following are sample meal plans providing approximately 1,200 and 1,600 calories per day. These plans include the number of carbohydrates for each meal and each day, based on calculations by the United States Department of Agriculture. They incorporate three meals a day, plus snacks, all of which include a maximum of 3 servings of healthy, high fiber carbohydrates. A person should consult a doctor or dietitian about whether the amounts below are suitable for them. They can make adjustments by modifying portion sizes or adding extra snacks or meals if needed.
1,200 Calorie Meal Plan
Monday
- Breakfast: One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange. Total carbs: 39 g.
- Lunch: Mexican bowl: Two-thirds of a cup low sodium canned pinto beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1 ounce (oz) cheese, 1 tablespoon (tbsp) salsa. Total carbs: 30 g.
- Snack: Twenty 1-gram baby carrots with 2 tbsp hummus. Total carbs: 21 g.
- Dinner: 1 cup cooked lentil penne pasta, 2 oz ground lean turkey, 1.5 cups veggie tomato sauce with garlic, mushrooms, greens, zucchini, and eggplant. Total carbs: 35 g.
- Total carbs for the day: 125 g.
Tuesday
- Breakfast: Three-quarter cup of blueberries, 1 cup cooked oatmeal, 1 oz almonds, 1 teaspoon (tsp) chia seeds. Total carbs: 34 g.
- Lunch: Salad: Half a cup chickpeas, 2 cups fresh spinach, 2 oz grilled chicken breast, half a small avocado, half a cup sliced strawberries, one-quarter cup shredded carrots, 2 tbsp dressing. Total carbs: 52 g.
- Snack: One small peach diced into one-third cup of 2% cottage cheese. Total carbs: 16 g.
- Dinner: Mediterranean couscous: Two-thirds of a cup whole wheat cooked couscous, half a cup sautéed eggplant, four sundried tomatoes, five chopped jumbo olives, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil. Total carbs: 38 g.
- Total carbs for the day: 140 g.
Wednesday
- Breakfast: Three-quarter cup blueberries, two-egg veggie omelet with spinach, mushrooms, bell pepper, avocado, and a half cup of black beans. Total carbs: 34 g.
- Lunch: Sandwich: Two regular slices of 100% whole wheat bread, 1 tbsp plain, nonfat Greek yogurt, 1 tbsp mustard, 2 oz canned tuna in water mixed with a quarter cup shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple. Total carbs: 40 g.
- Snack: 1 cup unsweetened kefir. Total carbs: 12 g.
- Dinner: Half a cup succotash, 1 tsp butter, 2 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple. Total carbs: 34 g.
- Total carbs for the day: 120 g.
Thursday
- Breakfast: Sweet potato toast: Two slices of toasted sweet potato topped with 1 oz goat cheese, spinach, 1 tsp sprinkled flaxseed. Total carbs: 44 g.
- Lunch: 2 oz roast chicken, 1 cup raw cauliflower, 1 tbsp low fat French dressing, 1 cup fresh strawberries. Total carbs: 23 g.
- Snack: 1 cup low fat plain Greek yogurt mixed with half a small banana. Total carbs: 15 g.
- Dinner: Two-thirds cup of quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi. Total carbs: 44 g.
- Total carbs for the day: 126 g.
Friday
- Breakfast: One-third cup of Grape-Nuts or similar high fiber cereal, half a cup blueberries, 1 cup unsweetened almond milk. Total carbs: 41 g.
- Lunch: Salad: One-quarter cup tomatoes, 2 cups spinach, 1 oz cheddar cheese, one boiled chopped egg, 2 tbsp yogurt dressing, one-quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas. Total carbs: 47 g.
- Snack: 1 cup celery with 1 tbsp peanut butter. Total carbs: 6 g.
- Dinner: 2 oz salmon filet, a medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus. Total carbs: 39 g.
- Total carbs for the day: 133 g.
Saturday
- Breakfast: A cup of low fat plain Greek yogurt sweetened with half a mashed banana, 1 cup strawberries, 1 tbsp chia seeds. Total carbs: 32 g.
- Lunch: Tacos: Two corn tortillas, one-third cup cooked black beans, 1 oz low fat cheese, 2 tbsp avocado, 1 cup coleslaw, salsa as dressing. Total carbs: 70 g.
- Snack: One cherry tomato and 10 baby carrots with 2 tbsp hummus. Total carbs: 14 g.
- Dinner: Half a medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarter cup whole strawberries. Total carbs: 41 g.
- Total carbs for the day: 157 g.
Sunday
- Breakfast: Chocolate peanut oatmeal: 1/2 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1 tbsp peanut butter, 1 tbsp chia seeds. Total carbs: 21 g.
- Lunch: One small whole wheat pita pocket, half a cup cucumber, half a cup tomatoes, half a cup lentils, half a cup leafy greens, 2 tbsp salad dressing. Total carbs: 30 g.
- Snack: One small grapefruit, 1 oz almonds. Total carbs: 26 g.
- Dinner: Half a cup cooked beets, 2 oz boiled shrimp, 1 cup green peas, 1 tsp butter, 1 cup sautéed Swiss chard, 1 tsp balsamic vinegar. Total carbs: 39 g.
- Total carbs for the day: 116 g.
1,600 Calorie Meal Plan
Monday
- Breakfast: One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange. Total carbs: 39 g.
- Lunch: Mexican bowl: One-third cup brown rice, two-thirds cup home-made baked beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1.5 oz cheese, 1 tbsp salsa. Total carbs: 43 g.
- Snack 1: Twenty 10-gram baby carrots with 2 tbsp hummus. Total carbs: 21 g.
- Snack 2: 1 cup cucumber, 2 tsp tahini. Total carbs: 3 g.
- Dinner: 1 cup cooked lentil penne pasta, 2 oz ground lean turkey, 1.5 cups veggie tomato sauce with garlic, mushrooms, greens, zucchini, and eggplant. Total carbs: 35 g.
- Total carbs for the day: 141 g.
Tuesday
- Breakfast: Three-quarter cup blueberries, 1/2 cup cooked oatmeal, 1 oz almonds, 2 tsp chia seeds. Total carbs: 39 g.
- Lunch: Salad: Half a cup chickpeas, 2 cups fresh spinach, 3 oz grilled chicken breast, half a small avocado, half a cup sliced strawberries, a quarter cup shredded carrots, 2 tbsp low fat French dressing. Total carbs: 49 g.
- Snack 1: One small peach diced into one-third of a cup of 2% fat cottage cheese. Total carbs: 16 g.
- Snack 2: One apple with 2 tsp almond butter. Total carbs: 16 g.
- Dinner: Mediterranean couscous: Two-thirds cup cooked whole wheat couscous, half a cup sautéed eggplant, four sundried tomatoes, five jumbo olives chopped, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil. Total carbs: 38 g.
- Total carbs for the day: 158 g.
Wednesday
- Breakfast: One cup blueberries, two-egg veggie omelet with spinach, mushrooms, bell pepper, avocado, half a cup of black beans. Total carbs: 43 g.
- Lunch: Sandwich: Two regular slices 100% whole wheat bread, 1 tbsp plain Greek nonfat yogurt, 1 tbsp mustard, 3 oz canned tuna in water mixed with a quarter cup of shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple. Total carbs: 43 g.
- Snack 1: 1 cup unsweetened kefir. Total carbs: 12 g.
- Snack 2: Twenty peanuts, 1 cup carrots. Total carbs: 15 g.
- Dinner: Half a cup succotash, 1.5 oz cornbread, 1 tsp butter, 3 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple. Total carbs: 47 g.
- Total carbs for the day: 160 g.
Thursday
- Breakfast: Sweet potato toast: Two slices of toasted sweet potato topped with 1 oz goat cheese, spinach, and 1 tsp sprinkled flaxseed. Total carbs: 44 g.
- Lunch: 3 oz roast chicken, 1.5 cups raw cauliflower, 1 tbsp salad dressing, 1 cup fresh strawberries. Total carbs: 23 g.
- Snack 1: 1 cup low fat plain Greek yogurt mixed with half a small banana. Total carbs: 15 g.
- Snack 2: 1 cup celery, 1.5 tsp peanut butter. Total carbs: 6 g.
- Dinner: Two-thirds cup quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi. Total carbs: 44 g.
- Total carbs for the day: 132 g.
Friday
- Breakfast: One-third cup Grape-Nuts or similar high fiber cereal, half a cup blueberries, 1 cup unsweetened almond milk. Total carbs: 41 g.
- Lunch: Salad: A quarter cup tomatoes, 2 cups spinach, 1 oz cheddar cheese, 1 boiled chopped egg, 2 tbsp yogurt dressing, a quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas. Total carbs: 47 g.
- Snack 1: 1 cup celery with 1 tbsp peanut butter. Total carbs: 6 g.
- Snack 2: Half cup vegetable juice, 10 stuffed green olives. Total carbs: 24 g.
- Dinner: 3 oz salmon filet, a medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus. Total carbs: 39 g.
- Total carbs for the day: 157 g.
Saturday
- Breakfast: A cup of low fat plain Greek yogurt sweetened with half a mashed banana, 1 cup strawberries, 1 tbsp chia seeds. Total carbs: 32 g.
- Lunch: Tacos: Two corn tortillas, one-third cup cooked black beans, 1 oz low fat cheese, 2 tbsp avocado, 1 cup coleslaw, salsa as dressing. Total carbs: 70 g.
- Snack 1: One cherry tomato and 10 baby carrots with 2 tbsp hummus. Total carbs: 14 g.
- Snack 2: One orange, 1.5 oz walnuts. Total carbs: 23 g.
- Dinner: Half a medium baked potato with skin, 3 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarter cup whole strawberries. Total carbs: 41 g.
- Total carbs for the day: 180 g.
Sunday
- Breakfast: Chocolate peanut oatmeal: 1/2 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1 tbsp peanut butter, 1 tbsp chia seeds. Total carbs: 21 g.
- Lunch: One small whole wheat pita pocket, half a cup cucumber, half a cup tomatoes, half a cup lentils, half a cup leafy greens, 2 tbsp salad dressing. Total carbs: 30 g.
- Snack 1: One small grapefruit, 1 oz almonds. Total carbs: 26 g.
- Snack 2: 2 rice cakes, 1.5 tsp peanut butter. Total carbs: 19 g.
- Dinner: Half a cup cooked beets, 3 oz boiled shrimp, 1 cup green peas, 1 tsp butter, 1 cup sautéed Swiss chard, 1 tsp balsamic vinegar. Total carbs: 39 g.
- Total carbs for the day: 135 g.
Tips for Success
- Read labels carefully: Make a habit of reading the nutrition facts label, especially if you’re shopping for packaged foods. The nutrition facts label will show you the Total Sugars an item has, which refers to the sugars that are naturally present in that food or drink. Added Sugars, on the other hand, are the sugars that have been added during processing, such as corn syrup, glucose, maltose, and artificial sweeteners like aspartame and maltodextrin.
- Prepare your own meals: The key is to keep your kitchen well-stocked with fresh ingredients like eggs, ground meats, cheese, butter, vegetables, and spices. Keep in mind that restaurant meals tend to cost more, plus they may contain other ingredients that harm your health.
- Find healthy alternatives: There are lots of healthy desserts you can make at home using ingredients like unsweetened milk, heavy cream, fresh berries, monk fruit sweetener. If you’re having fruit cravings, turn to low-carb fruits like strawberries, raspberries, blueberries, cantaloupe, and watermelon.
- Manage stress: Feeling stressed and overwhelmed all the time can make it difficult for you to control your sugar cravings. This is why it’s so important to take care of yourself physically and mentally if you want this challenge to work. Go for a walk outside daily. Avoid putting too much on your plate - learn to say no.
Read also: Comprehensive Guide to Sugar on Keto