Diabetic Diet Menu - Vegetarian Lunch and Afternoon Snacks

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Pigging out at lunch time might result in either bloated or sluggish feelings that stop you from doing anything active in the afternoon. Having a high-carb lunch with sugary soda can swing your blood sugar level off balance. For diabetics who are trying to lose weight, it is wise to remember these 3 rules. First, watch the portion of your meal. Never overeat. Second, make sure you consume enough protein. Food rich in protein usually makes you feel full longer than high-carb food, helps your body maintain muscle mass and does not affect your blood sugar. And third, be finicky about your sources of carbohydrates. Your choices of afternoon snacks are equally important. Having diabetes does not mean you have to ignore your sweet and salty cravings. The following vegetarian lunch menus are both taste-bud-satisfying and diabetic-friendly. Plus, we'll also take a look at some smart options for diabetes afternoon snacks.

• 2 tomato-spinach rolls
• A cup of fruit smoothie
• For afternoon snack: about 1 cup of mixed nuts

Make sure your spinach rolls are made with whole wheat tortillas and light cream cheese. In fact, my friends who are not vegetarian or on a diet seem to enjoy this recipe as well. These healthy rolls are not high in calories but don't taste like bland diet food. And since your lunch seems to be a bit low in protein, make up for it by snacking on mixed nuts. Almonds in particular are highly recommended for diabetics. Besides protein, they're packed with vitamin E, a nutrient that can prevent certain diabetes complications including neuropathy, eye problems and kidney damage. To avoid consuming too much sodium, try to buy nuts with no added salt. Many people with diabetes tend to have high blood pressure. By eating low-sodium food, you can keep your blood pressure under control.

• Brown rice with stir-fried vegetables and tofu
• A cup of hot or iced green tea
• For afternoon snack: a granola bar

Try to avoid white rice if you can; it is packed with refined carbohydrates that get converted into sugar too quickly. Brown rice, on the contrary, fills your body with complex carbs that take longer to break down into glucose. A healthy granola bar for diabetics should contain at least 5 g of fiber and no more than 150 calories. This nifty diabetes snack is a better choice than cookies or other baked goods. It curbs your afternoon hunger, keeps you energized and does not fail to satisfy your sweet tooth.

• Vegetarian basil farfalle
• A small cup of lentil soup
• A glass of iced water with a slice of lemon
• For afternoon snack: an apple or pear or a cup of mixed fruits with low-fat yogurt

Replace normal farfalle pasta with whole wheat one if you can find it. This recipe can be easily prepared with olive oil, fresh basil leaves and chunky tomatoes. Keep in mind that just because it's healthier than regular pasta doesn't mean you can allow yourself to eat a larger amount. Back to rule number one: you must watch the portion of your meal! In addition, try to use extra virgin olive oil regularly in your cooking; it helps reduce cholesterol, prevents high blood pressure and lowers the risk of heart disease. It is a must-have ingredient in a diabetic's kitchen. And if possible, try to eat lentils at least 3 - 4 times a week. These nutritious legumes are not only a great source of complex carbs but also packed with protein. Plus, they are pretty cheap! You can be healthy and economical at the same time.

• A bowl of tomato soup
• One whole wheat roll
• One glass fruit juice with no added sugar
• For afternoon snack: baked potato chips

Hearty tomato soup and a freshly-baked, whole wheat roll can fill you up and keep the sugar rush at bay. Besides, it is something to enjoy especially on a cold winter day. What could be more comforting than a hot bowl of soup? As for your diet snack, take a visit to a natural food store in your neighborhood and grab a small bag of baked potato chips. Compared to regular fried chips, one serving of baked potato chips can help you cut down about 40 calories and 8 g of fat.