Diabetes Prevention Low Carb Food Plan

Published on: 11/03/2020
plate full of healthy foods including broccoli, eggs, strawberries and nuts

If you are looking for a food plan with a little structure to get you jump started with blood sugar or weight management, this is a plan I have used.

Here’s a low carb food plan to help you get a start on weight management to avoid type 2 diabetes. You can use it every day or just to give you a jump start!

2-5-6 Plan

2-5-6 means that you eat 2 carbohydrate choices – 5 times a day – 6 days a week.

This will keep your daily carb total at 10 carb servings which does not cut out all carbs but gives you a low carb food plan so be sure to add enough protein and vegetables to keep hunger controlled. If you need more for breakfast do 3 carb choices and then 1 for a snack instead of 2 choices.

What is a carb choice?

Starches: 1 carb choice equals any of the following: ½ cup potatoes, corn, green peas, casserole, pasta salad, 1 thin crust slice of pizza, 1/3 cup cooked pasta or rice.
Sweets: Examples of 1 carb choice = 1 snack size candy bar, ½ cup ice cream, 2 Oreo size cookies, or a 2 inch by 2 inch brownie square unfrosted.
Milk includes only milk and yogurt.
Fruit: 1 cup melon, ½ cup canned fruit, 1 small to medium apple or orange, ½ banana, ½ cup juice.

Foods that are NOT carb foods are meats, vegetables and fats/oils. This includes fish, cheese, peanut butter and cottage cheese.

To figure carbs from packages look at the Serving Size and Total Carbohydrate amount. Every 15 grams = 1 carb serving.

For example 1 cup Cheerios has about 26 grams total carbohydrate. That counts as almost 2 choices. If you have 8 oz milk that is another 12 grams so 26 +12 = 38 or about 2.5 carb choices. (38 divided by 15)

• 7th day can be a free day if you want or you can give yourself an extra 3-4 carb choices that day.

Sample Day
Breakfast: 2 whole grain toast with peanut butter, coffee black, and water
Snack: Small to medium piece of fruit or 1 cup berries or melon
Lunch: Salad greens with sunflower seeds, cheese, strawberry or mandarin orange slices, croutons and salad dressing.
Dinner: Lean meat, broccoli and 1 cup roasted potatoes
Snack: Tea and 1-2 carbs of chocolate

Note how hungry you feel between meals. You should start to get hungry between meals and snacks and remember that feeling means it is working! Eating 5 times a day allows you to eat frequently enough to not get too hungry but the smaller portions help with weight control.

Don’t forget the activity. Try to stay active with exercise, yard or house work or taking walks.

Looking for more information on prediabetes? Click here to read my article Top 7 Questions about Prediabetes.

Need more help sorting out the confusing diabetes food advice and not sure where to start?  Contact Karen to schedule a free call to talk about programs that can help you get to your goals faster.

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Thanks for visiting my blog!

I’m Karen, a diabetes nutrition specialist who is passionate about fighting diabetes for my clients, my family, and myself.

I hope you find food ideas and answers to some of your questions here in my articles. But if you are looking for more personalized help with nutrition or diabetes please check out my services page.

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