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Yes, There Are Meal Replacements for Diabetics!

Image courtesy of Unsplash.

If you’ve been recently diagnosed with diabetes, or are just ready to embrace a healthier diet to help manage it, know that you’re not alone. In the U.S., around 11.3% of adults have diabetes, whether it’s been officially diagnosed or not. The recent increase may have a lot to do with the rise in childhood obesity, which has led to a much heavier adult population. Obesity greatly increases your risk of developing a chronic disease like diabetes, which is why maintaining a healthy weight throughout your life is something everyone should strive for. 

There are lots of medications out there to help manage diabetes, but did you know that your diet can also have a big impact as well? That’s right, and today we’re here to discuss:

  • What a diabetic diet looks like
  • Good choices for meals when your a diabetic
  • Meal replacements that can make a world of difference for diabetics

What is diabetes, and what makes a meal diabetic friendly?

How do you know what you can and can’t eat when you’re diabetic?

When you’re a diabetic, you’ll have to pay close attention to carbs and sugar contents. Image courtesy of Unsplash.

Type 2 diabetes is a disease that occurs when the body cannot properly utilize the hormone insulin, which is responsible for moving glucose to cells and muscles for energy. By way of what we consume, our main source of energy is glucose, which is how our body fuels its various processes—and how we have the energy to move around and engage in physical activity. When the insulin hormone isn’t doing its job it’s referred to as insulin resistance, and it can cause your blood sugar levels to spike (hyperglycemia), which can put a strain on your body and your heart. 

In order to balance out the blood sugar and allow diabetics to eat, absorb, and metabolize food properly, a lot of the time they’ll need to take medication like insulin shots. There are a variety of other options out there such as Ozempic and Trulicity that also work to help stabilize blood sugar after eating, but you’ll need to discuss what’s best for you with your doctor. 

Although the risk of diabetes is increased by obesity, there are a variety of factors at play, including genetics, that determine if you’ll develop the disease. However, there is one major part of diabetic management that anyone can control, and that’s their diet. Having a healthy diet is crucial to everyone, but even more so if you’re a diabetic. Eating a balanced diet that’s full of a variety of foods can help keep blood sugar levels stable, as well as maintain a healthy weight. 

Don’t worry, just because you’re a diabetic doesn’t mean you’ll need to eat boring or bland foods! There’s no specific “diabetic diet,” although the American Diabetes Association (ADA) agrees that following something close to a Mediterranean diet would be a good decision for a diabetic. This type of diet emphasizes fresh, lean proteins like chicken and salmon, including filling plant-based items like beans and lentils, and including fruits, vegetables, and whole grain items. 

With a little practice, you’ll be able to create great meals and snacks that are both filling, healthy, and will help keep your blood sugar levels balanced.

Great go-to options for diabetics

It can be a little intimidating when you’re first starting out to understand what types of foods you should be eating. Think about filling half of your plate with non starchy veggies, then one quarter of the plate for protein, and the other quarter for carbs. Here’s a breakdown of some top options, as well as ways to prepare them!

  • Non starchy vegetables. Since this is the largest portion of your plate, you’re going to want to make sure you find a vegetable that you like. Good thing there are many options! You can choose from broccoli, cauliflower, carrots, peppers, asparagus, and more. It’s easy to steam vegetables or roast them in the oven with a little olive oil or avocado oil. Sprinkle on some seasonings and you’re all set.
Non starchy vegetables like broccoli are a great choice when you’re following a lower sugar/carb diet. Image courtesy of Unsplash
  • Proteins. Protein is essential for our bodies, and it fills us up faster and keeps us satiated for longer periods of time. Include proteins like eggs in your breakfasts, cooked turkey or chicken on a salad or whole wheat bread for lunch, and fish like salmon or mackerel for dinner. You can always mix and match your proteins throughout the day, who’s to say you can’t include leftover salmon in your scrambled eggs?
  • Dairy. Lower fat milk and yogurt products are great for those busy mornings, or when you just need a quick snack. Sprinkle some nuts or berries on top of the yogurt for an extra bit of flavor.
  • Nuts and seeds. Nuts and seeds can make great snack choices since they have healthy fats and are great at keeping you full. Unsalted almonds and walnuts are super easy to eat on their own, or consider adding them to rolled oats and making your own homemade granola!
  • Plant based items. Items like beans and lentils are great forms of plant based protein, and unlike meat, don’t have saturated fat. While they do have carbs, they are also a great source of fiber, which will keep you feeling fuller. You can choose to use beans or lentils as your carb portion in addition to a protein, or have them as the protein alone. You can easily buy beans in bulk for a low price and then cook them any way you want, but if you’re in a pinch, you can also use canned beans (just drain and rinse them).
  • Fruits. Citrus fruits like grapefruits and oranges are great snacks, and fruits like blueberries and strawberries are easy to put on top of oatmeal or yogurt. Fruit has powerful antioxidants and decent amounts of fiber, plus it can help satisfy your sweet tooth!

Meal replacements for diabetics

Another great option for diabetics are meal replacements

You can always choose to swap out a meal with a meal replacement shake! Image courtesy of Diet Direct

While it’s important to ensure you’re eating balanced meals when you have diabetes, did you know that there are also nutritious meal replacements that can give you the protein, fiber, vitamins, and minerals your body needs? That’s right, you can either use it as a meal replacement, or include it in your day when you need a healthy snack.

Choosing a shake like WonderSlim’s Plant Protein Meal Replacement is such a convenient way to ensure you’re staying satisfied and nourishing your body. All you need to do is add cold water, stir, and you’re ready to go. Each packet contains 15 grams of pea protein, 24 vitamins and minerals, 4 grams of net carbs, 1 gram of sugar or less, no soy or dairy, and just 100 calories. These plant based shakes also contain a plant nutrient blend made from 100% organic produce like pumpkin, sweet potato, broccoli, kale, mushrooms, and more. 

Try out a diabetic and keto friendly meal replacement shake that comes in three flavors. Image courtesy of Diet Direct.

As a diabetic, you may not be strictly following the keto diet, however you do watch how many carbs and sugars you consume on a daily basis to keep your blood sugar levels stable. WonderSlim’s Keto Meal Shake could be your go-to meal replacement whenever you don’t have time for a full meal, or just need an easy, nutritious snack. Each single serving packet contains 12 grams of protein, 3 grams of fat or less, 1 gram net carbs, 1 gram of sugar, 25 vitamins and minerals, and just 80 calories or less. In addition to being a delicious way to get a balanced meal, these keto shakes also contain C8 MCT oil for energy, and hydrolyzed collagen to help with skin, hair, and nail health.

These meal replacement shakes are high in protein and lower in sugar. Image courtesy of Diet Direct

If you want to try out a meal replacement shake that is going to keep you full for a while, check out WonderSlim’s Meal Replacement Shake, which comes in 8 yummy flavors plus a variety pack. These shakes contain 15 grams of calcium caseinate protein, which is a slow digesting dairy protein that will not only keep you satisfied, but can also help aid muscles in recovery after workouts. You’ll love that like WonderSlim’s other meal replacements, these shakes are well balanced and contain 24 vitamins and minerals, as well as just 100 calories. Have one for an easy breakfast, or save it until hunger strikes in the afternoon. You can make these almost anywhere, just add water and stir—they’ll even fit in your water bottle so you can have one after your exercise session!

Protein-packed soup is a great option for a meal replacement. Image courtesy of Diet Direct

Who doesn’t love a delicious bowl of warm, comforting soup? Enjoy soup as your diabetic-friendly meal replacement without all the sodium and sugar with WonderSlim’s Protein Soup. Each single serving packet contains 12-15 grams of protein, 70-110 calories, and 6-8 grams of net carbs, which will leave you satisfied and full until your next meal. Choose from four classic soup flavors, or enjoy the variety pack!

A filling protein bar makes a quick and easy meal replacement for diabetics, and comes in two yummy flavors. Image courtesy of Diet Direct

BariWise’s Meal Replacement Bar is a convenient choice when you don’t have the time to sit down to a home cooked meal. Each bar contains 15 grams of protein, 20 essential vitamins and minerals, 9-10 grams of fiber to keep you full, 2 grams of sugar, and just 160 calories. You can easily throw these bars in your bag, and when hunger strikes you won’t have to worry about not having a nutritious snack to keep your blood sugar stable.

Which meal replacement for diabetics will you try next?

If you’re a diabetic, ensuring you’re eating a healthy diet is a great way to keep your blood sugar levels where they should be, and helps maintain a good weight. In addition to some of the delicious foods we discussed, consider adding in meal replacement shakes to your everyday routine!