Regulating Sugar with a 2000-Calorie Meal Plan for Diabetes
November 18, 2022
November 18, 2022
Whether you’re trying to manage blood sugar levels or lose weight, a well-planned meal is perfect for better outcomes. Here’s the thing, there’s a wide array of flexible, easy, and nutritionist-backed meal plans out there.
One of the best and most balanced meal plans is a 2,000 calorie plan. It includes three meals and two filling snacks every day, containing about 2,000 calories. However, not every adult should consume 2000 calories only. That’s because age, gender, weight, and level of physical activity play a vital role in defining an adequate calorie intake.
On the other hand, some people might need to follow a 2,000 calories meal plan. For example, a 2000 calorie meal plan is suitable for a diabetic individual who wants to sustain a healthy weight.
A person with diabetes must regularly monitor their diets to keep blood glucose levels under control. Scheduling and following a consistent meal plan is also necessary for preventing complications.
Dieticians advise a 2,000 calorie meal plan for healthy diabetic men who don’t need to lose weight. It is especially valid for diabetic adults who are physically active and are not obese.
A 2,000 calorie meal plan with a good amount of proteins can control the blood sugar spike in diabetic patients. In addition, it works to reverse the side effects of diabetes.
However, since diabetes is a lifestyle health condition, a diet or meal plan does guarantee a complete cure. You can also try the 1500 and 1200 calorie versions, but choose the best calorie goal that suits your needs.
Do not call the 2,000 calorie meal plan a diet because it is too different. The objective was to use the mentioned calorie requirement value to eat healthier. The 2,000-calorie meal plan was born after averaging how many calories men and women require every day. For instance, men reported consuming between 2,000 and 3,000 calories daily, and women reported between 1,600 and 2,200 calories daily. So, yes, it’s a loosely averaged meal plan to keep you on track.
In a 2000 calorie diabetic meal plan, you consume nothing more than 2000 calories through food each day. Each day of the plan is a balance of macro and micronutrients. What matters most is that it provides enough calories to keep you going all day long.
Burning more calories than you consume leads to a calorie deficit. As a result, it stimulates weight loss, which is suitable for obese diabetics.
Rice is a staple food for many. However, for a diabetes-friendly 2,000 calorie meal, opting for brown/black/red rice instead of white rice is the best option. That is primarily because brown rice has a low glycemic index and is the typical whole grain rice. That makes it the best alternative. One hundred grams of long-grain brown rice offers 111 calories.
Research suggests that the substitution of whole grains, including brown rice, for white rice can lower the risk of type 2 diabetes. Hence, whole grains are a healthy choice, not just for diabetes but also general health maintenance.
If you have diabetes, whole grains like oats, quinoa, millet, and barley are usually better meal options. Unlike refined carbohydrates, they do not affect blood glucose levels quickly. However, be mindful of your portion sizes to keep total calories in check. If you follow a gluten-free diet, there are plenty of gluten-free whole grains like buckwheat.
Pulses and legumes are a complete meal as they are full of fibre and protein. Hence, they form a salient part of the 2,000 calorie meal guide for diabetic patients. One of the most common legumes you can consume in your 2000 calorie meal plan for diabetes is beans. They are nutritious food with a very low glycemic index.
A study shows that in addition to whole grains, regular legume consumption aids in preventing and managing diabetes. Furthermore, a 2,000 calorie meal plan composed of pulses and legumes will also provide fibre, magnesium, potassium, calcium, and B vitamins, positively impacting diabetes management.
If you are a non-vegetarian, your 2,000 calorie diabetic meal plan should include lean meat. It is an excellent option. Lean meats like skinless poultry, white meat chicken, or turkey top the list as they’re devoid of saturated fat and measure high on the insulin index. Lean meat consumption results in a significant rise in insulin levels. It is beneficial for those who don’t produce enough insulin. However, the mode of cooking plays a role in calorie-controlled meals. Be strategic and avoid deep frying as it raises calories.
Eating 100 grams of skinless, cooked chicken breast provides 165 calories, where 80% of the calories come from protein.
Fatty fishes are excellent sources of omega-3 fats, with significant heart-protective properties. Getting enough of such fats is crucial for diabetics, especially those prone to stroke and heart diseases.
Findings of a study show that overweight participants with diabetes have improved post-meal blood sugar levels after consuming fatty fish. Thus, a 2000 calorie meal plan can include salmon, mackerel, anchovies, herring, and sardines. A 100 grams serving of salmon provides about 127 calories. Furthermore, they offer high-quality protein, which instigates a feeling of fullness and stabilises your appetite.
Various nuts are low in net carbs, although some have higher carb values. However, most nuts are high in protein, fibre, and Omega-3 fats. The nutritious quality of the nuts makes it essential for a diabetic patient to include them in the 2,000 calories chart. You can eat nuts like walnuts, pistachios, peanuts, and almonds in between meals.
One hundred grams of walnuts are 654 calories, and 100 grams of almonds are 579 calories. On average, eating around a handful of nuts is sufficient for a day. It is about as much as what fits in the palm of your hand or around 25-30 grams per day.
It is no secret that you should consume enough fibre while being on any meal plan. It helps in supporting healthy bowel movements, therefore, maintaining gut health. Swiss chard, broccoli, beets, sweet potatoes with skin, and carrots are fibre-rich vegetables that you can consume.
People with diabetes should try to include non-starchy vegetables like asparagus, bell peppers, Brussels sprouts, mushrooms, and spinach in their 2000 calorie meal plan. Although these veggies have fewer calories and carbohydrates, they can satisfy your appetite. For example, 100 grams of most non-starchy vegetables contains 30-35 calories only. So, you can eat large portions without crossing the limit set by the meal plan.
There is no strict restriction for the occasional consumption of fried foods. However, regularly eating them would disrupt your diabetes maintenance efforts. Fried foods like French fries and nuggets are high in calories and fat. Too much fat consumption leads to weight gain, ultimately worsening type 2 diabetes.
Processed sugar is a strict no for any meal plan that you follow. For years, people have been recommended to lay off foods with added sugars. So, limit or avoid the intake of candies, ice cream, agave, and baked goods. Although you should totally avoid added sugar in your meals in a 2,000 calorie meal plan. Added sugar may cause fat accumulation in the liver, which leads to inflammation and insulin resistance.
Most processed foods are refined carbs. Therefore, they are a sore thumb in a 2,000 calorie diabetes meal plan. Hence, avoid foods like boxed pasta, sugary cereals, packed chips, cookies, and white bread. Such ultra-processed foods are high in empty calories, fats, and sugars.
Avoid sugary drinks like lemonade, fruit punch, soda, cola and sports drinks because they only have calories with no other beneficial nutrients. Almost half of the contents in sweetened beverages are added sugars. Instead, go for healthy drinks like green tea, unsweetened lemon water etc.
You can draft a meal plan now that you are already aware of the foods you should eat and avoid in your diabetes meal plan. However, it is best to plan your meals and diets under the supervision of an expert nutritionist. That is because your body might have different needs, demanding other foods.
In the given 7 Day 2,000-calorie meal plan, you can find three main meals and two snacks in between the meals for each day. In addition, you can enjoy calorie-free drinks like unsweetened coffee, tea, and water. The seven-day meal plan is based on diabetes-friendly foods, healthy fats, lean protein, rich fibre while limiting refined carbs. The calorie and carbohydrate totals are laid out for each day.
Note: Top the Greek yoghurt with raspberries and muesli.
Calories fuel the body. Different people have different calorie needs depending on their age, gender, physical activity levels, and overall health. Most diabetic patients should maintain a healthy weight to control blood sugar levels. Similarly, some people need to lose weight to prevent further health complications. If any of that applies to you, you’ll most likely benefit from a 2,000 calorie meal plan. You should plan your meals accordingly after considering foods that are good and bad for diabetes.
We are what we eat, and a 2000 calorie plan helps control what we eat. However, prolonged periods of calorie restriction can be harmful. Therefore, with diabetes, it is advised that one consults a doctor and nutritionist before starting any meal plan.
A. For an average healthy adult, consuming 2,000 calories a day is believed to be a standard range. However, the number of calories that a person requires can be higher or lower than the 2,000 value. It all depends on their age, gender, physical activity levels, and health status. For instance, a large adult who is physically active requires more calories.
A. It is important to note that weight loss is a complex subject. What suits you may not work for another person. For example, following a 2,000 calorie plan is enough to create a calorie deficit and cause weight loss for some people. In contrast, some people might lose weight only with a 1,500 calorie meal plan. So, consult a doctor and nutritionist before trying it.
A. 2,000 calories is the average calorie intake of an adult. However, the calorie needs are exceptionally high during the teenage period, which is a time of rapid growth. For example, moderately active teen girls require about 2,200 to 2,400 calories a day, while teenage boys need 2,200 to 2,800 calories daily.
A. The number of calories you can burn through walking depends on age, gender, body size, and activity level. For example, a moderately active person can burn 2,000 calories by walking 2 to 3 miles a day and doing daily exercises. However, elite athletes can burn it at a faster rate. At the same time, a person weighing 70kg might have to walk for 6-9 hours to meet the calorie-burning goal.
A. Most of the high-intensity exercises are suited for burning calories at a faster rate. Running, swimming, jogging, and cycling are some exercises to try. On average, running can burn 206 calories within 30 minutes. Moreover, after a high-intensity workout, your body will burn calories throughout the day.