Lunch Ideas for Diabetics

by admin on November 17, 2019

Choosing the right meal for someone who has type 2 diabetes is extremely important. If you or someone in your family have diabetes, you may think choosing the right meal including lunch is difficult. The truth is that finding lunch menus that have low GI index, but are nutritious and delicious, is not that difficult if you know the tricks. Here are several lunch ideas for diabetics.

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There are three important factors in creating lunch ideas for diabetics. One, it must be low in GI index. Two, it must be nutritious and delicious. Three, it must be easy to prepare. If you have a busy lifestyle, the third factor can be the most important factor in lunch ideas for diabetics. The easier the menu is to prepare, the more chance for you to be successful in maintaining a healthy low GI diet.

lunch ideas for diabetics lunch ideas for diabetics

Here are some lunch ideas for diabetics, broken down into two parts. The first part is the sample menus that you can choose from, and the second is the direction how to prepare a couple of them as ideas. These menus are chosen for its simplicity, so you will have no problem in preparing them yourself with your own creativity, or with the help of the internet if you choose to do so. There are many variations online and you can find them easily with a few simple clicks on any search website.

Lunch ideas for diabetics – menu samples

Lentil Bruschetta

Vegetable Chilli Bowl

Beans With Tomatoes and Sage

Grilled Chicken On Sweet Potato Salad

Parsley, Butter Bean, And Cherry Tomato Stew

Chickpea Burgers

Minestrone Soup

The above menu is good for one week, and you can switch them up and make variations as you please. Once again they are safe lunch ideas for diabetics, and they are easy to find on the internet. As a sample, below is the recipe and how to make the first 2 menus above.

Lentil Bruschetta


1 cup red lentils, rinsed

1 bay leaf

3 tbsp olive oil

1 garlic clove crushed

1 red bell pepper chopped

1 tbsp paprika

1 loaf sourdough bread

½ cup grated Romano cheese

How to make:

Cover lentils in a saucepan with water and add the bay leaf, boil then simmer for 15 minutes. Drain and remove the bay leaf.

Heat oil in a frying pan and sauté the garlic and bell pepper for about 5 minutes, stir in paprika, then mix in the lentils.

Spread the lentils onto the toasted sourdough bread, sprinkle with cheese, and grill or bake for a few minutes so the cheese will melt. Serve immediately.

Vegetable Chilli Bowl


1 tbsp olive oil

2 onions, chopped

3 garlic cloves, chopped

2 bell peppers, chopped

2 zucchini, cut into cubes

1 tbsp chilli powder

1 tbsp ground cumin

1 can diced tomatoes

1 can red kidney beans

1 can chickpeas

¼ tsp salt

Pinch of pepper

½ cup coriander leaves

2 tbsp lemon juice

How to make:

Heat oil in frying pan, sauté onion, garlic, and bell pepper for 5 minutes, then add zucchini for another 3 minutes.

Add chilli powder, cumin, tomatoes, kidney beans, and chickpeas. Season with salt and pepper. Cover and cook over low heat for 10 minutes. Stir in the parsley, coriander, and lemon juice.

Serve hot.


Diabetes Mellitus is a disorder of the glucose level in our body, meaning the glucose level in our body is unstable. While doctors do not know precisely the cause of diabetes mellitus, the reason is clear which is there is not enough insulin to regulate the glucose level in our system.

Although the actual cause of diabetes mellitus is not clear, there are several reason people have diabetes mellitus, which can be caused by several factors.  The most common factor is because they are obese or overweight. It has been shown that a significant weight loss in diabetes patients reduce or even reverse diabetes mellitus type 2 of it is caught early. The other factor is a lack of physical activity. An increase in exercise or physical activity can reduce the symptoms of diabetes mellitus type 2.

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Diabetes Mellitus is a Disorder of The Glucose Level

The glucose level in our system is regulated by the hormone insulin. When the glucose level is unstable, whether it is too high or too low, people will develop a condition called hypoglycemia or low blood sugar, or hyperglycemia or high blood sugar. In a normal body, the glucose level is regulated by insulin, which is produced by the pancreas. In people with diabetes mellitus, they are suffering from the following condition:

The pancreas does not produce insulin

The pancreas produces too little insulin

The body is not responding to insulin

what causes diabetes what causes diabetes

 The first condition where the pancreas does not produce insulin is called diabetes mellitus type 1. The only solution to this is by taking insulin injection.

The second and third conditions are known as diabetes mellitus type 2. People suffering from this condition can greatly benefit an increase in physical activity, a better diet, a significant weight loss if they are overweight, and in some cases will be able to reverse it if caught early. The increase in metabolism from exercise will increase the insulin level which naturally will lower the glucose level.

diabetes mellitus is a disorder of the glucose level diabetes mellitus is a disorder of the glucose level

A better diet is also prescribed by doctors and dietitians or diabetes counselors, because there are many foods that need to be avoided if you have diabetes mellitus. These foods are known as high glycemic index food. High glycemic index food is the type of food that can cause a spike in your glucose level. Avoiding these types of food will enable you to control your glucose level at a more appropriate level without the help of drugs.

difference between type 1 and 2 diabetes difference between type 1 and 2 diabetes

Diabetes mellitus is a disorder of the glucose level; hence the solution is to manage the glucose level at an acceptable level. You have to measure your glucose level on a daily basis using the glucose meter reading. The acceptable level for glucose level is under 100 in your meter reading, taken in the morning after 10 hours of fasting. A reading of 100 to 120 means you are at a condition called prediabetic. This is a condition where if treated early and managed well, you can reverse your diabetes and will never become a full blown diabetes mellitus.

Diabetes mellitus is a disorder of the glucose level. If the glucose level is unstable, you have to take action before it becomes a full blown diabetes mellitus.


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