PACKED LUNCH FOR DIABETICS

Mrs.Sheela Paul,Dietitian
M.Malini, Dietitian
M.V.Hospital for Diabetes and Prof.M.V.DRC, Royapuram

These days many people are away from home at lunchtime and don't think about lunch ... until it is lunchtime! Diabetics need to pay extra attention to their diet because they have to regulate their blood sugar levels. They often wonder why their pre-dinner blood glucose reading is high. The first question they ask themselves is “What did I have for lunch?”According to the American Diabetes Association, diabetics should balance the carbohydrate, protein and fat in their meals to prevent blood sugar spikes.

If lunches are eaten at home, their preparation and serving do not present problems... For a diabetic, lunchtime can be quite a challenge if eaten away from home. Eating out, picking up a sandwich, some fast food or having business lunches can create problems with both blood sugar and weight.

Although it is possible to eat out and still keep your diabetes under control, it is definitely not an easy task.

Consult a registered dietitian who can suggest a plan for you.

Here are some tips for lunches that are tasty as well as nutritious.

* Choose a healthy beverage to include with your lunch. Water is the best choice because it quenches thirst and has no sugar or calories. . Avoid regular sodas and juices, as they are full of sugar.



* Use whole grain cereal such as wheat flour. Whole grains are richer in fiber, vitamins and minerals than refined grains such as white bread. The fiber content helps keep you feeling full and minimizes blood sugar spikes.
* Your lunch should have a protein-rich food to stabilize blood sugar levels.
* Balance your lunch with a fruit and vegetable servings. Pack an apple, a guava, an orange, or a pear in your lunch box for some extra nutrients.
* Diabetics can take any amount of non-starchy vegetables as they are low in calories and carbohydrate.
* It is important to know how many servings of each food group you can eat daily.
Eating out includes extra large portions or food choices that are too high in carbohydrate, fat and calories. Even when you think you are making a healthy choice, it may be the wrong choice.
* Use fresh vegetables like cucumber, cabbage, carrot, beetroot, radish, tomato, onion , sprouted grams and fruits in salads.

Things to consider when packing a lunch that will be nutritious and keep blood sugars controlled...

Prepare and pack whatever you can the night before so that you are not rushing around in the morning: Plan your menu keeping in mind the different food groups.


Carbohydrate – Carbs have the greatest effect on your blood sugar. If you have too much carbohydrate, your blood sugar will be too high. You need to be aware of how many carbs to eat at each meal. Be familiar with the amount of carbohydrate in the foods you choose.

* Protein – Milk ,curd, dhal, whole grams, sprouted grams, roasted grams, nuts, meat, fish, chicken and eggs are good sources of protein.

* Fat – Fat is expensive in terms of calories (9 calories per gram). Pack a lunch that minimizes fat intake.

* Fiber – Add fiber to your lunch. 25-40 grams of fiber each day is the daily requirement. Whole grains, whole grams, vegetable greens, salads and fruits should be included in your regular diet.

Mixed rice dishes such as tamarind rice, lime rice, curd rice with pickles, papads, vatal, chips, chutney, vada, and pakodas are favourite items for lunch.





But these are the wrong choice of food. You can have rice and dhal, vegetables and curd, or chapatti with vegetable kootu and curd. Fruits can be eaten as a snack between meals.

Be creative with your lunch to avoid boredom. It may be easier to buy lunch everyday, but by investing a little time and effort in home-made lunches you can be on your way to better blood sugar control. You may even save some money!