Transform Your Diabetes Week 3
The perfect evening meal
The Perfect Evening meal
The evening meal is typically the largest meal of the day, for most of us. Socially it is really important, it is all too often the only meal that you enjoy with loved ones and let’s be honest one of the most common expressions of love is to feed somebody, and to feed them well.
Carbohydrates are great, but
For people with diabetes eating the majority of your carbohydrates in the evening seems to be less than ideal. We are able to metabolise foods as we rest and sleep but taking large doses of insulin, or even being insulin resistant at night, can be problematic, simply because we are not normally awake to deal with blood glucose challenges.
Carbohydrates are an important part of your evening meal but it is typically better for this meal to be on the lighter side for carbohydrates. We can also include legumes and lentils in this meal to give some protection from post meal blood glucose spikes, they also give some advantages in protecting you from blood glucose spikes at breakfast!
Homework
Continue logging your food in MyFitnessPal
Continue to drink water, the aim is still for 2 litres per day.
Start to change your diet, this week the aim is to create a menu that limits your total daily fat budget to 40g of fat per day.
Create some perfect evening meals this week. Plan to eat lentils or legumes at every single evening meal, even if you can not achieve a perfect meal every night.
The Second Meal Effect
