“Diet and lifestyle are of the utmost importance in terms of management of type 1 diabetes because what we eat significantly affects our blood sugar and the effectiveness of insulin,” says Juliana Shalek, MS, RD, CDN, and founder of The Nutrition Suite, LLC. “It’s not necessarily only what you’re eating, but how much and when. The type of carbohydrate matters, the amount matters, and the timing of it matters.” Eating well doesn’t have to be time consuming or difficult — and a little planning goes a long way. “Preparation is crucial for anyone with type 1 diabetes because if you skip a meal or snack, it can really throw blood sugar levels into a tizzy,” Shalek says. She suggests making sure meals are timed properly with your routine and when you take your insulin. Because timing is so important, people managing type 1 diabetes can’t just necessarily run to the nearest corner store or rely on takeout when it comes to dinner. But sticking to a healthy diet doesn’t have to be overly complicated. Keep these simple tips in mind to help you have healthy, nutritious meals and snacks at your fingertips, even on your busiest days.
Keep pre-portioned high-protein snacks accessible in plastic bags or containers that you can grab on your way out the door.Make a shopping list before you head to the grocery store to make sure you get everything you need in one trip.Keep your kitchen stocked with healthy essentials like canned beans, whole grains, and frozen fruits and vegetables you can use to whip up quick meals.Take an hour on a quiet weekend day to do some batch cooking for the week or 10 to 20 minutes during evening downtime to prepare for and plan out the next day.
A healthy diet for managing type 1 diabetes is very similar to any healthy diet, according to the American Diabetes Association. Shalek says the main thing to keep in mind is to pair carbohydrates with protein and fiber to keep your body from absorbing the carbs too quickly and spiking blood sugar. Here are some quick and easy meal ideas that keep these guiding principles in mind.
1. Baked Shrimp Parmesan
Serves 1 person Ingredients
ShrimpCanned crushed tomatoesZucchini (made into noodles with a spiralizer tool or ¼ cup pasta substitute of your choice)Olive oil, salt, and pepperLow-fat mozzarella cheeseGrated parmesan (for garnish)
Prep instructions
Preheat oven to 400 degrees F. Line a baking dish with parchment paper or nonstick spray. Lay the shrimp in a single layer with some olive oil, salt, and pepper. Then cover with crushed tomatoes and mozzarella cheese and bake until cheese is melted and turning golden brown (about 15 minutes).Spiralize the zucchini and sauté for a few minutes or cook pasta substitute according to package instructions.Plate the shrimp over your pasta substitute and sprinkle with grated parmesan.
Why it’s a good choice: This is a good example of making an otherwise indulgent meal healthier, says Shalek. Keeping the breading off the shrimp and using a vegetable or bean-pasta rather than white, refined pasta helps keep the carbs in check and adds more fiber to the dish. Also, canned tomato or marinara sauces can be high in sugar, so here we’re using simple crushed tomatoes instead.
2. Grilled Turkey Burger Salad
Serves 1 person Ingredients
4 oz ground turkey patty, lean (season ground turkey with pepper, oregano, or dried herbs of your choice to make your own)Mixed greensCherry tomatoes, sliced in halfCucumber slices¼ cup cooked quinoa or brown riceFeta cheese (to garnish)Balsamic vinegar and olive oil for dressing
Prep instructions
Heat a little olive oil in a sauté pan and cook the turkey burger patties for 5 minutes on each side.Combine the mixed greens with all the vegetables and quinoa or brown rice. Toss with a little balsamic vinegar and olive oil.Top the salad with the turkey burger and sprinkle some feta cheese on top.
Why it’s a good choice: Putting a turkey burger over a salad full of nonstarchy vegetables instead of on a carbohydrate-dense bun makes your plate much healthier, lower in carbohydrates, and higher in fiber. Skinless turkey is a great lean protein and using a little bit of balsamic and olive oil instead of a bottled salad dressing cuts down on added sugars. The combo of protein, healthy fats, and carbs will help keep your blood sugar steady.
3. Healthier Burrito Bowl
Serves 1 person Ingredients
Sliced skinless chicken breast¼ cup black or pinto beans, drained and rinsedSliced peppers, mushrooms, tomatoes (or any nonstarchy vegetables of your choice)Shredded lettuceReduced-fat shredded cheddar cheeseOptional: ¼ mashed avocado or ¼ cup of salsa
Prep instructions
Shred some rotisserie chicken or cook and slice chicken breast.Fill a bowl with lettuce, beans, all the veggies, and chicken.Top with cheese, mashed avocado, and/or salsa.
Why it’s a good choice: A lot of Mexican dishes often come overloaded with multiple servings of carbs thanks to the rice, corn, beans, and tortillas. This burrito bowl keeps things more diabetes-friendly by only using beans, which are high in fiber. This is a great kid-friendly meal since the flavors are exciting and kids can help build their own bowl.
4. Asian-Style Salmon
Serves 1 person Ingredients:
4 oz salmon¼ cup brown rice or healthy whole grain of your choice1 teaspoon less-sodium soy sauce or coconut amino sauce for marinatingString beans
Prep instructions:
Preheat oven to 375 degrees F. Cover the salmon in your marinade of choice and bake for about 10 to 15 minutes (depending on how cooked you like it).Steam the string beans and season with salt and pepper (optional).Cook the grains according to package instructions.
Why it’s a good choice: Brown rice and other whole grains are more filling, fiber-rich, and nutrient-dense than white rice, says Shalek. Teriyaki sauces and sauces that come with traditional Chinese takeout are high in sugar, but this recipe sticks to simple, less-sodium soy sauce or coconut aminos instead so you can better control the sugar content of your meal.
5. Breakfast Anytime: Spinach and Parmesan Egg Muffins
Serving size: 2 muffins Ingredients
10 whole eggs (or 5 whole eggs and 1 cup egg whites)Pepper, to tasteNonstick cooking spray¼ cup grated parmesan cheese1 cup frozen spinach, thawed
Prep instructions
Preheat oven to 350 degrees F. Spray muffin tin with non-stick spray.Whisk together eggs, spinach, cheese, and pepper in a bowl.Pour egg mixture evenly between muffin tins (each should be about ¾ full).Bake for 20 minutes.
Why it’s a good choice: The protein in the eggs and the fiber from the veggies will keep you feeling full. Plus, eggs are incredibly easy and fast to cook and this is a perfect example of a meal you can make a big batch of and store the leftovers in the fridge or freezer to grab on the go, says Shalek. This is another adaptable meal where you can use any kind of nonstarchy vegetable you like.
