A large number of diabetics are figuring out that they can still enjoy delectable treats without the dangers associated with them when they follow an 1800 calorie diabetic diet that’s low in sugar and carbohydrates.
Although this diet is a great solution to managing your blood sugar, it can be extremely difficult to figure out how to make healthy choices at every meal. This article will help you understand the basics of the 1800 calorie diabetic diet plan so that you can start following it immediately. The most important part about any meal plan is knowing which foods are considered healthy.
What Is The 1800-Calorie Diabetic Diet?
When you have diabetes, your body must work harder to do the same things it could easily handle before. If an individual has diabetes, either their pancreas doesn’t make enough insulin or their cells become resistant to insulin, which causes glucose levels to rise (7). The 1800 calorie diabetic diet is designed especially for those who are trying to manage their blood sugar and lose weight at the same time.
How Does It Work?
The 1800 calorie diabetic diet takes into consideration the number of calories that are needed in a day for an individual who has diabetes. There are foods to avoid and foods that should be included, and these will be explained below.
The first thing to do is find out how many calories you need each day. This is different for everyone, and you can contact your doctor to find out what yours should be. However, it is important to know that a reduction in calories is meant to cause the body to burn fat at a faster rate (3).
What Does The 1800-Calorie Diabetic Diet Consist Of?
The following will tell you which foods are needed on the diet menu and which ones need to be avoided at all costs.
Foods To Eat Regularly
The foods below are healthy and beneficial to people with diabetes. Including them in an 1800 calorie diabetic diet meal plan is recommended (1).
This is low in fat, and it can include beef, turkey, and chicken. White meat offers the most protein without having to worry about extra saturated fats in red meat. Grilled or baked meats are always better than fried foods.
You should eat plenty of fresh veggies each day without the sauce. Some examples include broccoli, carrots, spinach and lettuce. There are many others to choose from as well. Be sure that you do not overcook them because this will destroy all of their nutrients and vitamins. Salads are also a good choice on this diet because you can dress them with a low-calorie vinaigrette.
Whole-wheat bread, brown rice, and whole-grain pasta are all excellent options that should be included because they have great fiber content and will help to control your glucose levels as well (8).
Eggs are high in protein and can be part of the 1800 calorie diabetic diet menu. They may also be eaten without the yolks, and this will only add to their already impressive nutritional profile. Fish is another good source of lean proteins that should be included regularly on your diet menu. An example would be salmon.
You should limit saturated fat and stick with unsaturated fat if you want to manage your diabetes symptoms. This would include olive oil, canola oil, or avocado. These healthier types of fats can also be found in fish, peanut butter, and nuts.
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Foods To Avoid
Highly processed foods are filled with added sugars, saturated fats, sodium and other preservatives, and they will only cause your body to produce more insulin to get rid of the sugar and fat (5). You are also likely to gain weight if you eat a lot of ultra-processed foods, and this is something that you should avoid at all costs if you have diabetes.
This means that you need to refrain from soft drinks as well as cake, cookies, and candy. These foods do not contain any nutritional value and should be avoided as often as possible.
This would include foods that are fried in butter or other types of oils that contain saturated fat (2). Examples would be French fries, chicken nuggets, and anything else deep-fried at a restaurant or when you order takeout. These foods will only add to your waistline, and they should not be included in any diabetic 1800 calorie diet meal plan.
These are high in sugar and fat, and they need to be avoided as often as possible. If you must have a dessert, choose a frozen yogurt sundae or something that has fruit added to it. This is much better for you than a slice of banana cream pie or chocolate cake.
1800-Calorie Diabetic Diet Meal Plan Sample
The 1800 Calorie Diabetic Diet Meal Plan Sample is recommended by doctors and nutritionists and in line with the American Diabetes Association recommendations (4).
Of course, the diet plan sample can be modified according to individual preferences and requirements. The total daily calorie consumption in this 5-day meal plan is 1800 per day. The emphasis is more on the source of macros — each choice is healthy and well-suited for diabetics (7).
Day One (6)
- Breakfast: 3 whole wheat waffles with cinnamon, butter substitute with canola oil and saturated fat-free milk; a glass of orange juice
- Lunch: 2 turkey hotdogs (1 ounce each), 1 tablespoon ketchup, 1 apple, 12 ounces low sodium vegetable soup
- Dinner: 8 ounces broiled pork chop, ½ cup cooked brown rice, 1 small baked potato with butter substitute, mixed green salad with lemon dressing
- Snacks: 2 tablespoons raisins; a glass of skim milk
- Total Calories: 1806 calories
Day Two (6)
- Breakfast: 1 banana, 12 ounces low-fat fruit yogurt
- Lunch: 2 slices whole wheat bread with 1 tablespoon canola oil spread, lettuce, and tomato; a glass of low-fat milk
- Dinner: 8 ounces baked chicken breast without skin, ½ cup cooked brown rice, 6 asparagus spears steamed in butter substitute or olive oil spray
- Snacks: 1 medium-sized apple; a glass of skim milk
- Total Calories: 1766 calories
Day Three (6)
- Breakfast: 2 poached eggs on top of whole wheat toast with 1 tablespoon canola oil spread. Choose from bacon, sausage, or Canadian bacon; a glass of orange juice
- Lunch: 8 ounces grilled chicken breast, ½ cup cooked brown rice mixed with ½ cup black beans, steamed in butter substitute
- Dinner: 8 ounces broiled salmon (skinless), 1 baked potato with butter substitute, mixed green salad with lemon dressing
- Snacks: 2 slices whole wheat bread spread with canola oil; a glass of skim milk
- Total calories: 1801 calories
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Day Four (6)
- Breakfast: 1 slice cinnamon raisin bread with 1 tablespoon canola oil spread, lettuce, and tomato; a glass of low-fat milk
- Lunch: 2 slices whole wheat bread with 1 tablespoon canola oil pumpkin or butternut squash puree (½ cup) mixed with chopped walnuts
- Dinner: 8 ounces grilled halibut steak (without skin), ½ cup steamed carrots, mixed green salad with lemon dressing
- Snacks: 2/3 cup popcorn (air-popped); a glass of skim milk
- Total Calories: 1796 calories
Day Five (6)
- Breakfast: 1 slice whole-wheat English muffin with 1 teaspoon canola oil spread and ½ cup raspberries; a glass of orange juice
- Lunch: 2 turkey hotdogs, 1 tablespoon ketchup, 1 apple; a glass of skim milk
- Dinner: 8 ounces turkey wrap with lettuce and tomato, 6 asparagus spears steamed in butter substitute or olive oil spray
- Snacks: 2 tablespoons raisins; a glass of skim milk
- Total Calories: 1793 Calories
This 1800-calorie diabetic diet meal plan is courtesy of eatthismuch.com.
The Bottom Line
A person following an 1800 calorie diabetic diet plan needs to be especially careful when it comes to the kind of fats he consumes, the amount of carbohydrates and proteins, and sugars he has at any given time. Though these meal plans are very helpful, it still makes sense for diabetics to consult with their doctors about any specific questions and concerns they may have related to following a diabetic 1800 calorie diet meal plan.
If you are interested in healthy meal plans, you may be curious about other methods of supporting your body health. Supplement a proper meal plan with some exercise and take up this 20 Min Full Body Workout at Home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Diabetes, diet, eating, and physical activity (n.d., niddk.nih.gov)
- Eating fried foods tied to increased risk of diabetes, heart disease (n.d., hsph.harvard.edu)
- Fat loss depends on energy deficit only, independently of the method for weight loss (2007, pubmed.ncbi.nlm.nih.gov)
- Go Heart-Healthy (n.d., diabetes.org)
- Heavily processed foods tied to diabetes (2020, health.harvard.edu)
- Put Your Diet On Autopilot (n.d., eatthismuch.com)
- Type 1 Diabetes (n.d., medlineplus.gov)
- What Is A Healthy, Balanced Diet for Diabetes? (n.d., diabetes.org.uk)