Sandwiches can be a quick, diabetes-friendly lunch option as long as you're smart about your choice of bread.
Can people with diabetes have sandwiches? Yes, sandwiches are fine in moderation. Keep in mind that whole grain breads, soft taco shells, and wraps are better choices for controlling blood sugar than white bread. Lean meats, low-fat cheese, and plenty of vegetables make good sandwich choices.
While traditional sandwiches tend to be carb-laden and can quickly elevate blood sugar, you can minimize blood sugar spikes by pairing an outer layer with a filling that both contain healthy fat, lean protein and fiber.
If you're using two slices of bread to make a sandwich, make sure each slice has less than 100 calories. If your bread contains more than 100 calories per slice, use it for open-faced sandwiches, with just one slice. Consider low-carbohydrate tortillas or pumpernickel, which can help reduce glycemic response.
The Best Subway Sandwich for Diabetics
Start by asking that your sandwich be made on the restaurant's 9-grain whole wheat bread. You'll be getting about 27 grams of carbs for the small-size sandwich, but they are complex carbs. The Rotisserie Chicken, Meatball or Tuna sandwich are good choices when it comes to meat.
Mayonnaise for Healthy Fat
Like ketchup, mayo gets a bad rap. But if you choose one made with healthy fat (such as olive oil), and make sure you stick to just one serving or less as described on the nutrition label, it can be a diabetes-friendly choice.
Let's get one thing clear: “There's nothing wrong with red meat in small amounts, since it's rich in high-quality protein and many nutrients,” says Baker. It's always best to choose unprocessed versions that are also lean — so think strip steak and tenderloin cuts of beef, as well as lamb or veal roast on occasion.
Aside from breakfast - Yes, you can enjoy a genuine Subway sandwich if you have diabetes. You'll need to forego the white bread and instead pick the 9-grain wheat bread. Subway creates this delicious bread completely from whole wheat. If you pick a mini whole wheat sandwich, then you are looking at 27 carbs.
Peanut butter can definitely be part of a healthy diabetes diet plan. Always look for peanut butter that contains only peanuts and maybe some salt. Avoid peanut butter that includes added sugars and hydrogenated oils.
How Much Bread Can You Eat with Diabetes? "People with diabetes can eat bread as long as it fits either their meal plan or within their carbohydrate counting allowance," says Kitty Broihier, M.S., RD, LD. "In general, that means choosing a slice that has 15 grams of carbohydrates for sandwiches."
The American Diabetes Association notes that a grilled cheese sandwich can be high in carbohydrates and saturated fat, both of which can contribute to diabetes. People with diabetes need to be mindful of their carbohydrate intake, as carbohydrates can raise blood sugar levels.
Due to their blend of fiber, protein and healthy fats, nuts can help stabilize blood sugar. From cashews to almonds, these healthy snacks are filling and low in carbs. Opt for unsalted varieties and stick to about a handful for a nutritious snack that's great on the go.
Burger: You can have a burger, but consider forgoing the bun. Top with lettuce, tomato and onion, and skip the condiments to avoid unnecessary sugars. Bean salad: Beans are a good option. While baked beans tend to be higher in sugar, a light bean salad is a great choice.
Diabetics can make healthy tuna sandwiches by using whole grain bread to avoid refined carbohydrates and by using non-fat mayonnaise instead of regular. For an even healthier alternative, use cottage cheese in place of mayo — not only does this cut your fat intake, but it also provides a source of protein and calcium.
Try to go 10–12 hours each night without eating, Sheth said. For instance, if you eat breakfast at 8:30 a.m. every morning, that means capping your nighttime meals and snacks between 8:30 and 10:30 p.m. each night.
Much of Chinese cuisine is healthy, balanced and vegetable- and grain-focused. In America, many of the most popular and widely familiar forms of Chinese food may not be the healthiest for those living with diabetes. But many of those foods can still be a part of a healthy meal pattern.
Pizza may actually be a good choice for people with type 2 diabetes; just be sure to order the thin-crust type and top it with vegetables rather than high-fat meats and extra cheese. It's also a good idea to watch portion sizes.
Any bread made with 100% whole grains is a better choice for diabetics. The high fiber content of those breads leads to a lower and slower rise in blood sugar compared to other breads.
Poultry: Chicken, turkey (dark meat, no skin), chicken (white meat, with skin), domestic duck or goose (well-drained of fat, no skin). Fish: Herring (uncreamed or smoked), Oysters, Salmon (fresh or canned), catfish, Sardines (canned), tuna (canned in oil, drained). Game: Goose (no skin, rabbit).
While there are some extra things to consider, ice cream can be included in a healthy meal pattern even if you have diabetes. It's best to eat ice cream in moderation and to choose an option with lower saturated fat, lower carbs and no or low added sugar.
Hot dogs. These grilled little favorites are still high in saturated fat and sodium—yes, that even includes turkey dogs! Try to avoid them or eat them only occasionally.