If you have diabetes, the question of 'what are you going to eat for dinner?' is a bit complicated, isn't it? In addition to things like cost and time, you also have to think about the number of grams of carbohydrates, fat, and sugar in the food, and how it will affect your blood sugar levels. It's at times like these that some people come up with the idea of this 'meal delivery' service, that is, a way to bring food to your home. Is this really a good option? Let's talk about it.
What are the advantages of having food delivered to your home?
In fact, if you choose the right service, it can be a great help. It can take the guesswork and headaches out of eating a balanced diet for someone with diabetes. Sometimes we're so busy that we don't have time to plan meals, shop, or cook. Then a service like this is very convenient.
Other advantages are:
- Control: You have a lot of control over what you eat when you eat out. Most of the time, store-bought foods are high in fat, sugar, and salt (sodium) . These are things that a person with diabetes needs to limit. A diet that is designed to suit your health condition will have fewer of these things.
- Cost: It can be less expensive to have food delivered through a service like this than to eat out regularly.
- Portion control: These meals come in fixed sizes. To be precise, there is `portion control.` This is more about controlling overeating than eating out at a big restaurant or sharing a large meal cooked at home.
But there's one small thing to be careful of here. Some meal kits come in sizes that are perfect for a family. For example, if you bring a meal that can feed four people, and you and your partner both eat the whole thing, the benefit of this method is lost. So, make sure you know exactly how many people you can feed at one time.
Most importantly, this will reduce the stress of your meal plan. However, not all meal delivery services are diabetes-friendly.
How to choose a good meal plan?
Any meal plan you choose should fit into the basic concepts of a healthy diet. Simply put, there's something we call the "My Plate" method. It's:
- About half of your plate should be filled with non-starchy vegetables, which don't have a big impact on blood sugar. Examples: broccoli, carrots, beans, squash, cauliflower, and cabbage.
- Divide the remaining half of the plate into two equal parts, adding a low-fat protein (e.g., skinless chicken, fish, lentils, chickpeas) to one part and a starchy food (e.g., boiled rice, brown rice, corn, peas) to the other part.
Additionally, it is wise to choose programs that are designed by a dietitian and that clearly display nutritional information .
When choosing a good plan, ask yourself these questions:
| Things to be aware of | The question to ask yourself is: |
|---|---|
| Nutritional composition | Are these meals low in calories, sugar, saturated fat, carbohydrates, and sodium? |
| raw materials | Are they made with fresh ingredients? |
| Adapting to needs | Can you make changes to suit your health needs, likes, dislikes, and allergies? |
| Price | Can you afford this plan? |
| Preparation | How much work do you have to do after you get the food? (Do you have to cook it or just heat it up?) |
The most important question of all is, "Will you like this food?" Because it's essential to choose something you can continue to do.
How do I find carbohydrates, calories, and nutritional information?
When managing diabetes, it's important to be aware of the amount of carbohydrates you eat. If you're overweight, it's also important to know how many calories you're getting per meal. And if you have high blood pressure, you need to be careful about your sodium intake.
Some services put a nutrition facts label on their food packages. Otherwise, you'll have to go to their website or call them to find out this information.
The best way to know the true impact of a meal is to test your own blood sugar levels.
The way to do this is to check your blood sugar (glucose) level before you eat. Then, after eating the meal, check your blood sugar level again exactly 2 hours later . Then you will understand how that meal affected your body. Then you can know if it is a good plan for your diabetes or not.
Be careful of hidden carbohydrates!
Sometimes carbohydrates can be hidden, especially in sauces and gravies . Some sauces have a lot of added sugar, or they use breadcrumbs or cornstarch to thicken them. This can add up to a lot of carbohydrates. If you're not sure what's in a sauce, it's best to ask for it separately and use very little.
Some other diabetes-friendly eating habits
Okay, let's say you ordered lunch from a meal delivery service. But what are you going to eat for breakfast and dinner? You're responsible for those two meals. You can use ideas and recipes from this meal delivery service to help you plan your breakfast and dinner.
Basically, try to build your meals around whole foods . That means things like fruits, vegetables, and whole grains. These are high in fiber and other nutrients. When there's more fiber, food takes longer to digest. So there's less of a sudden spike in blood sugar.
Finally, don't forget about something that's not in your food, but is very important. That's what you drink. Even if you bring food, what do you drink with it? Sugary drinks, cordials, and fruit drinks are full of carbohydrates and calories. Alcohol can cause your blood sugar to drop quickly. The best and safest thing to drink is plain water. Or choose a sugar-free beverage.
Before making any major dietary changes, it's important to talk to your doctor . He or she can give you the best advice for your health.
Take-Home Message
- Meal delivery services can be a convenience for someone with diabetes, but they alone are not a solution to the problem.
- Before choosing, check the exact amount of carbohydrates, sugar, fat, and salt (sodium) in the food.
- Remember the My Plate method: half the plate is vegetables, half is protein, and half is starch.
- After eating a new food, check your blood sugar level in 2 hours to see how it affects you.
- Before making any major changes to your diet, always talk to your doctor for advice.
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