The Diabetes-Friendly Meal Plan
Delicious meals designed to help you manage diabetes
Organic produce and lean meats & seafood
Skip the Legwork
No research, no planning, just cooking
Diabetes Management Done Deliciously
High-quality carbs from whole foods like whole grains, beans, and lentils
Feel Healthy, Not Hungry
15 grams of protein or more per serving from lean meats and seafood
High in Fiber
At least 5 grams of fiber per serving
No research, no planning, just healthy eating
Diabetes-Friendly Nutritional Info
- Calorie-Conscious: 700 calories or less per serving
- Plenty of Protein: At least 15 grams per serving
- High in Fiber: At least 5 grams per serving
- Carb Smart: 70 grams or less per serving, and less than 10% of calories from added sugar
- Good Fats: Saturated fat less than 10% of total calories
- Sensible Sodium: 700 mg or less per serving
Frequently Asked Questions
Diabetes is a disease that affects your body’s ability to manage blood glucose. People with type 1 diabetes are unable to produce enough of the hormone insulin, that breaks down blood glucose into fuel or energy right away or stores it for later use. People with type 2 diabetes may initially produce enough insulin that they do not need medication, but diabetes is a progressive disease and they may need to over time. Over 34 million Americans have type 2 diabetes, and about 7 million of them don’t even know they have it. That’s because a lot of the signs and symptoms of diabetes can go unnoticed for a long period of time and many people don’t go to the doctor regularly.
Interestingly enough, a diabetes-friendly diet is no different than what is recommended for most people who want to stay healthy. It’s all about emphasizing nutrient-rich and plant-based foods like vegetables, beans, lentils, whole grains, nuts, and seeds. These are general guidelines, and it’s important to talk to your diabetes care team to determine what meal plan works best for you.
Great news: you don’t have to give up carbs. In fact, figuring out the right amount and types of carbs to include in your meal plan can make a big difference in managing your blood glucose and meeting your overall diabetes management goals.
In general, the carbohydrates that raise your blood glucose and provide minimal nutrients aside from calories are low-quality carbohydrates, such as refined grains (white rice, white bread, crackers, pretzels), sugars, sweeteners, and sweetened beverages, that are processed. During this processing, many of the nutrients and fiber are stripped away, and sometimes less beneficial ingredients like sugar, fat, and excess sodium are added, reducing the nutrient density and overall quality of the food. Sun Basket’s Diabetes-Friendly meal plan emphasizes high-quality carbohydrates such as whole grains, legumes, and vegetables, that are high in nutrients and fiber.
Here at Sun Basket, carb smart means a mindful portion of high-quality, nutrient-rich, whole food sources of carbohydrates like whole grains, fruits, vegetables, beans, and lentils balanced with plenty of fiber, good fats, and lean protein. Our carb smart diabetes-friendly recipes aim to deliver 0-70 grams of these high-quality carbs per serving.
Nope! The strategies of a diabetes-friendly diet are the same strategies health experts recommend for a full spectrum of health goals, including optimizing well-being and maintaining a healthy weight. Almost anyone can benefit from embracing the strategies of a diabetes-friendly meal plan, no matter what your health goal may be.
Many foods naturally contain sugar, such as vegetables, fruits, and whole grains. The naturally occurring sugars exist in whole, unprocessed foods and can certainly fit into a healthful meal plan. However, added sugars are often found in processed foods and provide little nutritional value. Some examples of added sugars that appear in processed food include refined cane sugar, brown rice syrup, barley malt extract, corn syrup, and hundreds of other synonyms for sugar. When it comes to added sugars, the goal is to always keep them to a minimum. The USDA Dietary Guidelines recommend keeping your total added sugar intake to less than 10% of total calories consumed. Meaning, if you consumed 2,000 calories per day, 200 calories or fewer should come from added sugar.
When you’re watching sugars, it can be daunting. Meal kit delivery helps by taking the math out of the equation for you (pun intended), as well as the planning, grocery-shopping, and guess-work.