WebMD BlogsDiabetes

I Have Type 2 Diabetes – Here’s What I Eat in a Week

650x350_PMS
Ilene Raymond Rush - Blogs
By Ilene Raymond RushAward-winning health and science writerMay 3, 2018

“What do you eat?” I hear this question a lot – both from people who have type 2 diabetes and from those who don’t. To answer, I documented a week’s worth of eating.

(And, to add a little context – my meals are supplemented with a twice-daily dose of metformin and repaglinide and a daily hour of either stationary biking or weight bearing exercise)

DAY 1:  This is a pretty typical day, except for lunch. Working hard on a tough article, I ended up skipping lunch until 3:30, never a good idea. Starving, I dashed to the co-op with a friend, where I snagged a container of pea soup with kale and a skim milk cappuccino. Still hungry, I opted for some hummus and carrots around five. My glucose readings before breakfast were 126 and before dinner, 114.

day-1-breakfast

English muffin (lite) with cherry sugarless jam and cream cheese, ½ cup of plain nonfat yogurt

 

day-2-lunch

Pea soup with kale and a skim milk cappuccino

 

day-1-hummus

Hummus and carrots

 

day-1-dinner

Salmon, zucchini noodles with shiitake mushrooms, and Brussels sprouts


Day 2: Steel cut oatmeal is my breakfast go-to. High in soluble fiber, it fills me up so I’m not starved by lunch. For fruit, I usually opt for berries, particularly blueberries, which are high in antioxidants. My morning sugar was 105; before lunch was 98.

day-2-breakfast

Steel cut oats with blueberries

 

day-2-lunch

Leftover salmon and salad

 

day-2-dinner

Halibut, spinach salad with blue cheese, Brussels sprouts


Day 3: You might notice the repetition in my diet, but I think having fewer choices keeps it easy. Although I do eat regular bacon and eggs when I’m dining out, at home I limit myself to turkey bacon and egg whites. For a bit of sweetness, I added dried cranberries to my spinach salad at lunch. Woke to a 111, with a blood glucose reading of 84 at lunch and 107 before dinner.

day-3-breakfast

Steel cut oats and blueberries

 

day-3-lunch

Egg whites, turkey bacon, spinach salad

 

day-3-dinner

Chicken breast, salad, braised cabbage and onions


Day 4: When I’m craving something sweet in the morning, I turn to a multigrain lite English muffin topped with low-sugar organic jam and cream cheese for protein. Today I met a friend for lunch and went for a turkey and avocado sandwich, followed by a salmon steak and cauliflower for dinner – one of my favorite vegetables. Still hungry, I added a small package of trail mix and a mini Glucerna bar around 9pm. This morning’s blood sugar was 115. At 6pm, it reached 148 – a little high but nothing to worry about.

day-4-breakfast

Multigrain English muffin (lite) with low-sugar jam and cream cheese

 

day-4-lunch

Turkey and avocado sandwich

 

day-4-dinner

Salmon and cauliflower

 

day-4-snack

Trail mix and Glucerna bar


Day 5: Out for a local fair, my husband and I headed to one of our favorite restaurants for a Woodstock salad – veggies mixed with seeds, raisins and hummus. Dinner was a take-out ahi tuna salad. My sugars were 119 before breakfast, 94 before lunch and 103 before dinner.

day-5-breakfast

Steel cut oats and blackberries

 

day-5-lunch

Woodstock salad

 

day-5-dinner

Ahi tuna salad


Day 6: Saturday was breakfast out – a dish of lox and veggies with cream cheese on the side, minus the bagel. Lunch was a clean-the-refrigerator salad, while dinner was fresh sea scallops and zucchini noodles with mushrooms and dried tomatoes. Gave my fingers a rest and took a day off from taking sugars.

day-6-breakfast

Lox, veggies, and cream cheese

 

day-6-lunch

Salad

 

day-6-dinner

Sea scallops, zucchini noodles, mushrooms, and dried tomatoes


Day 7: Sunday rocked egg whites, turkey bacon and Ezekiel bread for breakfast, while lunch was a salad with left over salmon. A grilled chicken Cobb salad eaten out finished the week, along with an Old Fashioned cocktail. A perfect 100 greeted me in the morning, followed by a 116 before dinner and a 120 before bed.

day-7-breakfast

Egg whites, turkey bacon, and Ezekiel bread
 

day-7-lunch

Salad with leftover salmon

 

day-7-dinner

Grilled chicken Cobb salad
 

day-7-cocktail

Old fashioned


After thirty years with either gestational diabetes or type 2, you’ll see that my meal choices are pretty limited, circling around vegetables, fish, yogurt, oatmeal, nuts and other healthy options. This is not to say that I don’t ever down a chunk of dark chocolate or a handful of chips. Or, even a late-night bowl of Ben & Jerry’s. But about ninety percent of the time, I try to stay away from foods guaranteed to spike my sugars.

My regimen may look incredibly boring. And, sometimes it is. But with my goal of keeping my A1C readings at 6.1 or below, and using food mainly for fuel rather than entertainment, so far it has worked for me.

And, of course, it may not work the same for you. Ask your doctor or nutritionist for help in crafting a plan that’s right for you.

WebMD Blog
© 2018 WebMD, LLC. All rights reserved.
Blog Topics:
About the Author
Ilene Raymond Rush

Ilene Raymond Rush is an award winning health and science freelance writer. Based on her own experiences with type 2 diabetes, she brings a personal take and a reporter’s eye to examine the best and newest methods of treating and controlling the disease.

More from the Diabetes Blog

View all posts on Diabetes

Latest Blog Posts on WebMD

View all blog posts

Important: The opinions expressed in WebMD Blogs are solely those of the User, who may or may not have medical or scientific training. These opinions do not represent the opinions of WebMD. Blogs are not reviewed by a WebMD physician or any member of the WebMD editorial staff for accuracy, balance, objectivity, or any other reason except for compliance with our Terms and Conditions. Some of these opinions may contain information about treatments or uses of drug products that have not been approved by the U.S. Food and Drug Administration. WebMD does not endorse any specific product, service or treatment.

Do not consider WebMD Blogs as medical advice. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of something you have read on WebMD. You should always speak with your doctor before you start, stop, or change any prescribed part of your care plan or treatment. WebMD understands that reading individual, real-life experiences can be a helpful resource, but it is never a substitute for professional medical advice, diagnosis, or treatment from a qualified health care provider. If you think you may have a medical emergency, call your doctor or dial 911 immediately.

Read More