7-Day Healthy Eating Plan for Diabetes
An intestinal healthy eating plan with probiotics and prebiotics that are suitable for patients with diabetes.
Keeping your stomach happy isn’t just about healthy digestion. Research including a 2020 article in the World Journal of Diabetes suggests that intestinal health can play a major role in the development and management of diabetes. And the intestinal health benefits don’t stop there. A healthy gut microbiome can also promote heart health, reduce the risk of colon cancer and improve your mood and sleep.
Even the smallest changes in your diet and lifestyle can change microbes, i.e. small “worms” of bacteria, viruses, and fungi known as the gut microbiome, according to a 2021 article in Nutrients. A diet full of probiotics and prebiotics is the key to promoting good insects. While you can get probiotics and prebiotics in pill form, they’re also readily available in many healthy foods.
Probiotics that are healthy bacteria for your stomach can improve insulin sensitivity and reduce insulin resistance, according to a 2021 article in Gut Microbes. Good sources of probiotics include yogurt, sorcrot, and meso. Along with probiotics, you should also consider prebiotics — diets for healthy gut probiotic bacteria. Prebiotics contain a type of fiber called fermentable fiber that promotes the growth of helpful intestinal microbes while also reducing bad bacteria. Good fermentable fiber sources include artichokes, garlic, oats, and soybeans.
This seven-day meal plan includes healthy probiotic foods, such as sorcrot and yogurt, that increase the number of good bacteria in the intestines, and prebiotic foods, such as whole grains and high-fiber fruits and vegetables, that feed these good gut bacteria. And because this meal plan is specifically for people with diabetes, we skipped diets that are high in saturated fat and sodium and low in fiber, such as highly processed, high-sugar foods, artificial sweeteners and red meat.
This meal plan is set at 1,500 calories, which is a calorie level that promotes weight loss for most people. For individuals with different calorie targets, we also add modifications for 1,200 calories and 2,000 calories per day.
Foods with probiotics and prebiotics
Healthy probiotic foods increase the number of good bacteria in the intestines, while prebiotic foods feed on these good gut bacteria. Here’s a list of foods that are naturally high in each.
Foods rich in probiotics
Probiotics are foods that contain beneficial bacteria from fermented foods. These include:
- 9 Imp
As mentioned above, the foods that feed probiotics are called prebiotics, and these are usually indigestible carbohydrates and fibers such as gums, pectin, inulin, and resistant starch. Foods with high amounts of prebiotics include:
- Lex, especially the green part
- White Mosalli
- C. Wade
- Jerusalem Artichokes
- Dindelin Grace
How to Prepare Meals – Prepare your week meals
What to prepare next to make healthy eating easier during a busy work week. There are other “food preparation tips” throughout the week. Be sure to read them ahead of time to know what more preparations can be made during the week.
- Make bowls of cooked bananas and walnuts on the evening of the second day and have breakfast on the third to fifth day.
- Make extra brown rice for dinner on the first day so that the second day’s meat and kimchi fried rice can be used. One cup of dried brown rice will be cooked by cooking 1 cup.