The Diabetic Triad – 3 Musts For Every Meal

The diabetic triad may sound like a condition in itself, but it’s really just three things that every diabetic should focus on achieving in each and every meal they eat. If you can make sure that you are on top of these three things, it will go a long way towards keeping your blood sugar in check.

Here are three musts for every meal. This may seem self-explanatory if you are up on your nutrition, but some people simply don’t understand macros as they should. So, here’s a refresher.

1: Protein

Protein is the macro found in meat-based products and is responsible for providing amino acids to help rebuild body tissues. Getting protein into your diet will help to immediately provide some satiety and will help to slow down the release of any carbohydrates you eat with it.

Protein-rich foods contain 4 calories per gram. This is on par with carbohydrate-rich foods. However, proteins require more energy to break down and digest, so they have what’s referred to as a higher ‘thermic effect’ of food.

Good choices here include chicken breasts, lean beef, eggs and egg whites, turkey, fish and seafood, along with some low-fat, low-sugar dairy products.

2: Dietary Fat

The next nutrient you’ll want to ensure you get into your diet plan is dietary fat. Dietary fat is important because it slows down the release of sugar in the bloodstream, and more importantly, provides great satiety. While you may not immediately notice a decline in hunger if you eat, say, a handful of nuts, those nuts will help that meal ‘stick to your ribs’, so to speak, ensuring that you are able to go the next few hours without food.

Those who eat fat-free meals will typically find they’re hungry about an hour or two later, and this is the reason why.

Adding 5-10 grams of fat to your meal will help you maintain that feeling of fullness much better, seeing superior results from your plan.

When you are choosing your dietary fats, try and choose unsaturated fats as often as possible along with omega-3 fatty acids. Good examples include salmon, avocado, nuts, nut butter, olive oil and coconut oil.

3: Fiber

Finally, the last of the key players in the diabetic triad is dietary fiber. Fiber is like the finishing touch that should be added to each meal you eat. It is a form of carbohydrate but one that has very little, if any, negative impact on blood glucose levels. Instead, it helps to blunt the release of the sugar into the bloodstream from any starch or sugar you eat, therefore it can be useful in managing your diabetic condition.

While you don’t want to overdo fiber because eating too much is not a good thing either and can cause digestive upset, eating 3-10 grams per meal is still advised. Most adults with diabetes should be aiming for 25-30 grams of fiber per day to maintain optimal health.

Ideally, you’ll want to get a little fiber in every main meal and snack you eat, and this can be achieved by making sure you are eating vegetables as often as possible. You can increase fiber intake by adding some fruits and whole grains to your diet plan as well.

So, there you have the three things you must focus on when you are trying to achieve success with your diet and managing your blood glucose level. Are you getting in all of these with each meal you eat? If not, now might be the time to consider making a few changes so you are.

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