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Mediterranean Keto Diet: Best Foods & A Meal Plan for A better Healthy Life

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Mediterranean Keto DietHaving tried all the possible weight loss techniques? Now you are on the verge of exhaustion of not finding a suitable method that caters to your needs. You may be a teenager who is embarrassed about not being able to fit into the kind of clothes you had been eyeing for a long time. You may be a middle-aged person who is struggling to lose weight as per your doctor’s prescription. Fear no more, as the method will unfurl you to cater to everyone’s weight loss or physical needs, irrespective of age. The all-new Mediterranean keto diet (Ketogenic Mediterranean diet) is in town, and it is here to stay for all the right reasons.

The Mediterranean vs. Keto Diet

A diet is roughly defined as portions of food that are usually consumed or not consumed by a person regularly. It may restrict the different food options available and is generally used for weight loss purposes, health reasons, or even as a part of one’s personal choices. The Mediterranean keto diet involves the benefits of both the Mediterranean and the keto diets, both being two separate entities. Certain researchers claim that the Mediterranean diet is more of an eating pattern than a diet. In contrast, the Keto diet is a proper diet as it involves specific rigid rules regarding the amount and measurement of food ingested.

Mediterranean Diet

  • Mediterranean diet is known for its worldwide acclaim for being one of the best diets that aid in weight loss and maintaining your overall health. Since this is an entirely plant-based diet, it has opted as a more safe, effective, and reliable diet than the typical western diet that mainly consists of processed foods.
  • The Mediterranean diet causes much less instance of coronary artery disease and less instance of inflammation, hence making your life last longer.

Ketogenic Diet

  • A ketogenic diet is known as high fat, low carbs diet. It aids in weight loss through a process known as ketosis.
  • The keto diet also has a positive impact on various neurological disorders like Alzheimer’s disease, Parkinson’s disease, and Epilepsy.

Thus, both the Mediterranean and the Keto diet have surplus advantages under different contexts. Mediterranean keto diet hence combines the positive aspects of both the dieting methods giving rise to a fool-proof diet plan that aids in the overall development of your health. The incredible discovery regarding this successful diet plan is the significant reduction in your LDL cholesterol levels and a substantial rise in your HDL cholesterol levels. This method of combining both the diets helps in remarkable fat loss and reduced cardiovascular diseases and thereby the mortality rate.

 

Benefits of the Mediterranean Keto diet

Studies have shown that the ketogenic Mediterranean diet is here to stay for its incredible health-promoting aspects. The following five key aspects encapsulate the benefits of this life-saving diet plan.

1. Low carbs= effective ketosis

Lowering your total carb intake to below 35g and your net carb intake to below 25g helps stimulate ketones’ production, thereby paving the way for effective ketosis. This level of carb restriction aids in the reduction of your appetite, boosting your weight loss and the notable decrease of your insulin levels along with your blood sugar and triglyceride levels.

2. Consumption of a fair amount of monosaturated and polyunsaturated fats

Avocados, olive oil, avocado oil, fish, seafood, poultry, low-carb nuts, seeds, and hard cheese are storehouses of good fats essential for your body’s healthy functioning. These power foods can be swapped with unhealthy fats such as coconut oil, butter, red meat, and processed meats.

3. Carbs from keto-friendly veggies

Vegetables that are leafy, colorful, and contain low carb levels can be incorporated into your daily meals. This will provide you with plenty of vitamins and minerals, which help to optimize your healthy development.

4. Fish and hatch your Proteins

Seafood, fish, poultry, and eggs are excellent protein sources packed with unsaturated fats and many health-promoting compounds. Omega -3 fatty acids are abundant in sardines and wild-caught salmons, making them the best options for aiding your optimum health and because they are more environmentally sustainable than other varieties of fish.

5. Protein and fat intake should be adjusted based on your goals

Consumption of sufficient protein levels helps you maintain your muscle mass, and adequate fat consumption will help you control your weight loss rate.

 

Mediterranean Keto diet food list

Here we are to help you with suggestions about the best 15 ketogenic Mediterranean (Mediterranean keto diet )foods that help you to reduce your weight. All you have to do is to stick to the below-listed foods and make them work for you.

  • Seafood

    salmon fish-Medi-keto diet

    Fish varieties such as sardines, mackerels, anchovies, salmon, and herring are rich in DHA and omega-3 fatty acids that help in your brain development.

  • Olives/olive oil

    Ketogenic Mediterranean diet

    These are storehouses of vitamin D and are rich in monounsaturated fats that aids in effective ketosis and should be consumed in their raw form for lasting effects.

  • Avocado/avocado oil

    avocado and avocado oils

    Avocado oils can be used in cooking instead of olive oil due to its higher smoke point, which helps in your overall healthy development.

  • Leafy greens

    Mediterranean keto diet
    These are low in carb levels and helps in effective ketosis.

  • Artichoke

    Artichoke
    These are rich in antioxidants and are the best prebiotic fibers that help combat oxidative stress related to aging.

  • Asparagus

    asparagus-mediketo diet

    These are excellent sources of vitamin K and are prebiotic fibers that help in improving your digestive health.

  • Broccoli/cauliflower

    Broccoli & cauliflower-mediterranean keto diet
    These aid in weight loss as they are rich in fiber and help in your body’s detoxification process.

  • Spinach / Zucchini

    Spinach-ketogenic-mediterranean-dieThese are good sources of zinc and phytonutrients as well as antioxidants, flavonoids, and carotenoids that strengthen your bones and your immune system.

  • Lean proteins/ higher grade

    mediterranean keto diet lean meal
    Lean meats are excellent sources of proteins and are known for their fewer calories than non-lean meats.

  • Almonds

    Almonds- mediterranean keto diet

    They are good sources of vitamin E and are known to lower LDL cholesterol in your body. They are also rich in magnesium and potassium, thereby circulating oxygen and nutrients more freely through your blood.

  • Brazil nutsmediterranean keto diet brazil nuts

    These are rich in the mineral selenium and help regulate your thyroid gland, reduce inflammation, and support your heart, brain, and immune system.

  • Pecans

     

    mediketo diet pecans
    These are rich in calcium, magnesium, and potassium, which help in lowering your blood pressure. They are also rich in proteins, healthy fats, and fiber, which helps you feel full and satisfied for a more extended time.

  • Macadamia

    mediterranean keto diet macdamia
    They are rich in monounsaturated fats and contain essential vitamins, minerals, and antioxidants that aid in healthy development and wellness.

  • Chia/ flax

    chia-medi-keto diet

    These are rich in nutrients and promote a healthier heart, lowering your blood sugar levels and acting as a shield against certain types of cancer.

  • Eggs

    Eggs-mediterranean keto diet

    These are good sources of quality proteins and are rich in nutrients, thereby helping in your health’s overall development. Eggs also make you feel fuller and ultimately aids in your weight management.

 

A Study on Mediterranean Keto Diet: Shows It’s the Future

Mediterranean Keto is the future of Keto, where we can live for so long, seeing people eat a bunch of cheeses and a bunch of low-quality dirty foods. Now some research shows it in practical applications, so we are going to break down a study published in the Journal of Medicine food.

It talks about a Mediterranean ketogenic diet related to the metabolic syndrome of getting unhealthy people healthy. The ketogenic diet has a bad rap and stigma because it’s high in fat, and it’s so hard for the layperson to understand. But it is going to alter them in so many different ways, and it makes them healthier.

So while breaking down this study, the study took a look at 22 obese subjects with metabolic syndrome, and these subjects had a BMI on average of 36 or higher. So here, moderately overweight individuals with metabolic syndrome are going for a 12-week study by eating a Mediterranean Keto diet. They called it the Spanish ketogenic Mediterranean Diet, but that’s just because the research took place in Spain.

  • The Positive results from 12 weeks of Mediterranean Keto Diet

First, we want to go ahead and give you the actual results because the general side of this is it’s pretty easy for 12 weeks to eat a Mediterranean keto diet. Here are the results after 12 weeks.

  • LDL levels (cholesterol) went from 126 down to 103 after just three months
  • Weight went on average from 106 kilograms down to 91 kilograms.
  • Plasma glucose went from 118 down to 91 (fasting)
  • Triglycerides went all the way down from 224 to 109

So basically, a person lost 33 pounds in three months on the Mediterranean keto diet. Then talking about glucose level, it’s basically taking someone that essentially is diabetic and not making them diabetic. Also, there is over a 50% reduction in triglycerides, and they are the storage form of fat right before it’s really utilized. It means triglycerides being reduced that much; that alone is phenomenal. So that we’re reducing that available fat, and we are truly changing the human body.

In essence, by definition, all the subjects were able to get rid of their metabolic syndrome just by doing 12 weeks of a Mediterranean keto diet.

  • General Criteria for selecting people

There were criteria that they want people to be all the same; they don’t want to have many variables if you take someone with metabolic syndrome. Someone exercising a lot versus someone with metabolic syndrome that isn’t exercising, a lot of their chemistry and physiology will be radically different between the two of them. Here the point is they wanted sedentary people that were just generally unhealthy with metabolic syndrome.

Another thing is they had to check their ketone levels and make sure they’re in ketosis. Every morning they had phone consults with people to make sure that they were within that range. If they weren’t following it and weren’t getting into ketosis, they were removed from the study. They want people that were strict and are actually remaining in ketosis. So it truly is a measure of the Mediterranean ketogenic diet.

  • What was incorporated into this diet?

Now we get to the fun stuff; what was incorporated into this diet? What did they eat? Because you want to eat this well. They are incorporating 30 ml of olive oil; that’s mostly what made it a Mediterranean keto diet. A large part of their fats was coming from omega-3s from fish and olive oil. So 30 ml of olive oil split up three times evenly throughout the day. High amounts of olive oil, which most people, at least in the Western world, are not really using. So the first order of business, get that olive oil into the equation in your diet.

Secondly, they ate many omega-3s from fish, so they divided their diet into what they called fish block days and lean meat days. About four times per week, they had to eat only specific fish like salmon, mackerel, sardines, and anchovies.

  • Free-living condition

Now here is the really cool unlimited calorie diet, which literally means they could eat as many calories as they wanted to. The only stipulation was that they couldn’t exceed 30 grams of carbohydrates from vegetables, usually leafy greens. The point is to eat as many calories as you want; just don’t exceed the carbohydrates. This simulates what is called a free-living condition. If we were to just indoctrinate this kind of eating pattern for these people, they could only go through daily life, eat as much as they usually would.

Here’s the one that many of you guys are going to like, they consume 200-400 ml of red wine per day. So 100-200 ml with lunch and 100-200 ml with dinner. This is truly is part of a Mediterranean keto diet and still had phenomenal results.

  • Regular protein block days

Let’s jump back to the protein blocks again, so four times per week, they were consuming these fish blocks, ended up taking in about 14 to 15 grams of omega-3s from their diet. This is a lot okay compared to taking 14 or 15 fish oil pills per day where you’re not generally getting that much omega-3 in your diet.

They couldn’t eat the fish on the regular protein block days where they were eating things like cheeses, lean meats, or eggs shellfish. Then they supplemented with 9 grams of salmon oil 3 times per day. So they made a concerted effort to keep those omega-3s exceptionally high. Also, it’s essential that you have to get high oleic acid content from olive oil. So converting this bad kind of fat into the good kind of fat elevates our core body temperature.

  • Mediterranean keto diet is the future

This was more of a breakdown of the study in general that outlines the Mediterranean keto diet is the future. Now, I know you are so excited to follow this Mediterranean keto diet to lose your extra weight. So please do check out down below for the Mediterranean keto diet meal plan.

Mediterranean keto diet meal plan

The all-new Mediterranean keto diet has the potential to change your life for the better as it combines the goodness of both the Mediterranean diet, which is actually an eating pattern and the keto diet, which is a high-fat, low-carb diet. Hence the Mediterranean keto diet is relatively a high plant and low saturated fat diet. Check this  Mediterranean keto diet meal plan video to get a more in-depth understanding of what to eat in a day.

Conclusion

Getting into shape is what the mainstream society is focussed on in today’s world. But how about getting additional health benefits along with getting into shape? This can be easily achieved by adopting the all-new Mediterranean keto diet that has only the positives that may sound equally appealing to everybody. I am pretty sure that once you adopt this diet style as part of your everyday lifestyle, your optimum health goals can be achieved in no time.

 

FAQs

Q. Can you combine Keto and Mediterranean diet?

Ans. The all-new Mediterranean keto diet combines both Keto and Mediterranean diet benefits, giving you the ultimate fool-proof diet. The combination of two diets gives you more flexibility in the foods you choose to consume. Last but not least, this eating pattern allows you to unwind with some red wine while providing you with the benefits of the keto diet.

 

Q. What is the Mediterranean Keto diet?

Ans. Although the Mediterranean keto diet has no fixed definition, it is thought of as a combination of both the Mediterranean as well as the keto diet. The keto diet is commonly known as a high-fat, low carb diet that tricks the body to burn fats and ketones instead of carbohydrates.

On the other hand, the Mediterranean diet is mostly a plant-based diet that involves the consumption of fresh fruits and vegetables along with lean proteins in the form of lean cut meats. Combining the goodness of these two diets, the Mediterranean keto diet is the go-to diet plan for effective weight loss along with the overall development of your health.

 

Please share your valuable comments and feedback below or contact us if you find something missing out in our articles. Always remember your feedback helps us improve and prosper, and we will be waiting out for valuable responses from our guests.

Please share this article if you feel it useful…Cheers !!

Check This Articles

32 Foods That Burn Belly Fat Fast

7 Best Meal Replacement Shakes for Diabetics – Homemade

How To Lose Belly Fat in 2 Weeks

References

Spanish Ketogenic Mediterranean diet: a healthy cardiovascular diet for weight loss

Joaquín Pérez-Guisado, Andrés Muñoz-Serrano & Ángeles Alonso-Moraga

Nutrition Journal volume 7, Article number: 30 (2008)

https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-7-30

7 Best Meal Replacement Shakes for Diabetics – Homemade

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diabetes meal replacement shakes

Diabetes is a nightmare for many of us, and we believe it is to be something that kills our diet. You would be afraid to eat anything on the planet, thinking about your raising blood sugar levels. But does it really matter to be afraid of every food that reaches on your dining table? If you are tested positive for diabetes, is it necessary to live a life of hell, leaving all your favorite dishes? Not really if you are well equipped with this secret knowledge. The knowledge about best diabetic meal replacement shakes would become a handful and needy in these situations. So cheer up everyone, and have a quick look below to find out which are the best meal replacement shakes for diabetics.

 

What is Diabetes?

The rules of this world are simple. Know your enemy well before you start a fight with him. Else you are going to fail miserably. Here the foe is the situation called diabetes. So before we peep into meal replacement shakes for diabetics, we should ask the simple question – What is diabetes?

Diabetic is nothing but a condition of your body rather than a disease. Calling this one disease would be just helpful in lowering your confidence, so better use the term “condition.” Technically, Diabetes Mellitus is a metabolic condition in which you have a high blood sugar level for an extended period. Now let us get in deep – What happens to the food that you eat? It gets converted into energy. But that doesn’t happen easily. Your body is made up of cells, and the conversion of food to energy takes place there. So when you start eating, the body senses it and produces a hormone called Insulin. This Insulin summons the cells and informs them that blood is reaching you with the food. On the summoning of Insulin, cells are ready to convert the blood sugar levels into useful energy. Thus, the energy conversion occurs in your cells while the blood sugar level decreases. Diabetes is the condition in which this metabolism process doesn’t function smoothly, leading to an increased blood sugar level.

 

Difference Between Type 1 and Type 2 Diabetes

The American diabetes association has classified diabetes into two – type 1 and type 2. Whenever you eat, insulin hormone is given to blood from pancreas cells to maintain sugar levels. In type 1 – diabetes, The pancreas fails to generate Insulin to blood, or even if generated, it is in fewer amounts. This creates a hindrance to our metabolism and the process of energy conversion at cells. Thus the blood sugar level rises and is medically described as type 1 – diabetes. Across the globe, nearly 10 percent of our diabetic population is diagnosed with type 1 – diabetes. Insulin injections are the most common aid in the treatment of type 1 – diabetes.

Type 2 – diabetes is a similar condition in which Insulin is produced by the pancreas but at a lower level. Type 2 – diabetes is also a condition in which your body becomes more insulin resistant and responds poorly. This would lead to an accumulation of blood sugar levels and even lead to other medical conditions, including hypertension. Insulin injection alone won’t help in the treatment of type 2 – diabetes. Exercises, weight loss techniques, medications, and pretty other stuff would be needed to maintain the sugar level. The diabetic meal comes into the act in this condition, and knowledge about best diabetic meal replacement shakes would help stay away from harm to your tummy. 90 % of the diabetic population in the world is diagnosed with type 2 – diabetes.

 

Best Diabetic Meal Replacement Shakes

As said earlier, to maintain normal blood sugar levels, staying fit is essential. So hitting the gym and working out with your entire mind becomes necessary. But how can we maintain a diabetic diet? The best answer is to include protein shakes in your diet and replace your old diet. If you work out at gyms, you would be familiar with many pre, and post-workout protein shakes. They are so common in the new era lifestyle that there is no shame in adding those smoothies to your diet. Given below are some protein shakes and smoothies that would also help to maintain your sugar levels. You can choose your best diabetic weight loss shake from this list.

 

1. SUGAR-FREE CHOCOLATE SMOOTHIE

chocolate diabetic meal replacement shakes

You are diagnosed with diabetes, but for your misfortune, chocolate is banned from your diet. How would hardcore chocolate lovers survive such a misfortune? No worries, chocolate lovers. Having a chocolate smoothie even if you have diabetes won’t harm you unless it is overloaded with sugar. Make an icy smoothie that is sugar-free and with protein-rich almond milk, protein powders, and all-time best cottage cheese. Also, don’t forget to mix it up with unsweetened cocoa powder and liquid chocolate stevia. Diabetes won’t deny your love for a sweet chocolate treat, and neither your tummy nor your health-conscious mind would feel depressed.

Ingredients

    • Cocoa powder unsweetened – 2 tablespoons
    • Whey protein powder – 1 scoop
    • Cottage cheese – ½ cup
    • Liquid chocolate stevia – as per requirement
    • Almond milk unsweetened – ¼ cup
    • Ice cubes – 3 if required
    • Add cocoa powder, almond milk, and cottage cheese to the blender first, and after slight blending, add remaining ingredients.

 

2. MIXED BERRY SMOOTHIE

mixed berry weight loss shakes for diabetics

Do you feel worried – Berries are there for any hard times of your life. Although berries are a typical carbohydrate food item, they do not add up to blood glucose levels like other items like bread. Because berries have fructose as the sugar content, and a 2008 study proves fructose to be less contribution to the blood glucose levels. So you can go on with berries in your diet, but keep a limit as they belong to the carbohydrate category. The making is easier – Liquid enhancers alongside protein powders and lots of raspberries, blueberries, blackberries, and strawberries. Anyhow try to avoid whipped cream addition as they contribute more to your glucose levels. Anyhow, Berries have been all-time best food, and the anti-oxidants present in them will surely benefit your body in many other ways too.

Ingredients

    • Whey protein powder – 2 scoops
    • Fresh chopped frozen berries of different types – 1 cup
    • Coldwater – 2 cups
    • Berry flavor enhancers- 1 tablespoon
    • Ice cubes – 2 if required
    • Keep aside whey powder and blend all remaining ones first. Later add up scoops of whey powder and makeup to the required consistency.

 

3. PEANUT BUTTER  PROTEIN SHAKE

peanut meal replacement shakes for diabetics

Peanut butter is the favorite food item among gym lovers. Anyone who hits the gym would recommend sprouted loaves of bread and peanut butter combination to maintain low calorie. But having peanut butter with highly carbohydrate-rich bread would provide opposite results for diabetic people. Low sugar or No sugar jams or jellies are added to this drink alongside peanut butter. Extra dosage of protein powders and cottage cheese would make the perfect blend, and this can be one of the best nutritional shakes for diabetes.

Ingredients

    • Protein powder – 1 cup
    • Cottage Cheese – half cup
    • Peanut Flour – 2 tablespoons
    • Strawberry jelly – 1 tablespoon
    • Sweetener – As per requirement
    • Salt – As per requirement
    • Water – nearly half a cup
    • 2 or 3 drops of maple extract
    • Ice cubes – 5 if required
    • Blend all the ingredients with a blender and have it with love mode on minds.

 

4. RICE PROTEIN SHAKE

rice protein smoothie

This one is among the top-rated shakes but would recommend avoiding if you are pregnant. Here, we use rice protein powder instead of normal ones alongside frozen or fresh fruits. Adding up nuts would make the context-rich in nature and tastier. The Anti-inflammatory properties of borage oil used in this shake stand out as magical ingredients. Anyhow if you are pregnant or possess digestive issues, start omitting the magical component from the recipe.

Ingredients

    • Rice Protein powder – 2 scoops
    • Borage oil – 1 tablespoon
    • Water chilled – 8 ounces
    • Frozen fruits chopped – half a cup
    • Nuts and flaxseeds – half a cup
    • Ice cubes- 3 if required
    • Blend all using a blender till the required combination is produced and serve.

 

5. STRAWBERRY BANANA SMOOTHIE

strawberry banana shake

Diabetic patients or anyone who works out to reduce fat would be having oats meal. But on the due time, many of you would get bored eating strawberries, bananas, and other fruits along with oats meal. Everyone wishes for a change, and so here is the deal for you. Keep aside the boring oats meal; add up some yogurt, almond milk, and stevia to get a fascinating nutritional meal replacement smoothie.

Ingredients

    • Unsweetened Yogurt – half a cup
    • Unsweetened almond milk – 1 cup
    • Paleofiber powder – 1 tablespoon
    • Chopped banana – half cup
    • Chopped strawberries – quarter a cup
    • Vanilla extract – half tablespoon
    • Blend all ingredients mentioned above in a blender

 

6. APPLE CINNAMON SOYA SHAKE

apple cinnamon diabetic weight loss shakes

Just like Berries, apple is another all-time fruit for any worries that you face in your entire lifetime. Apple is so dominant that even the phrase “An apple a day keeps the doctor away” was born. Anyhow here, we don’t mean natural apple juice. This one includes finely chopped fresh apple cubes along with soya and dairy milk blocks. And as ice topping on the cake, a sprinkle of cinnamon would end the story. This tummy-filling nutritional shake for fighting diabetes would undoubtedly help in maintaining blood sugar levels. Never forget that these are meal replacement shakes, and if you overtake with more food, the result would be negative.

Ingredients

    • Chopped fresh apple cubes- 3 cups
    • Chilled Soya Milk – 1 Cup
    • Low fat/Fat-free Milk – 2 cups
    • Cinnamon powder – half tablespoon
    • Blend all in a mixer and serve. Can add sugar if you don’t mind sacrificing your fight against diabetes for your guests.

 

7. FRENCH TOAST SHAKE

French toast smoothie

Eyebrows would be rising when you hear a French toast shake for lowering blood sugar. But it is expected as French toast shakes are known for high sugar content as they are drenched with powdered sugars and sugar syrup. But here, we try another version where we completely avoid sugars and add up protein powder as the main ingredient. Alongside protein powders, cottage cheese and maple syrup are used to get an authentic feel.

Ingredients

    • Protein powder – 1 scoop
    • Cottage cheese – half cup
    • Cinnamon powder – half tablespoon
    • Maple extract – 1 tablespoon
    • Water – 1 Cup
    • Ice cubes- 5 if required
    • Blend all using a blender till the required combination is produced and serve.

 

Benefits of Meal Replacement Shakes

As the name suggests, meal replacements shakes are nothing but health supplements designed in a scientific way to help you skip your meal. Many of us would be wondering how does a meal replacement is right for your health. These meal replacement shakes for diabetes are actually useful in other ways as they are well known in different names as weight loss shakes for diabetes or the best diet shakes for diabetes. They are best in terms because, along with fixing diabetic issues, they also provide nutrients and other required vitals to your body, keeping both your body and tummy fit. So the best meal replacement shakes for diabetes works beneficial in both ways and should not be missed in a lifetime. Now let us briefly look into the benefits of having a meal replacement drink.

  • Weight Loss:

Weight loss is something that is to be maintained with a perfect diet and exercise. But meal replacement shakes for diabetes are also proven to be useful in the weight loss process. Treating these shakes for diabetics as a weight loss technique in the long term won’t be recommended.

  • Time Saver:

In the busy and hectic world of the modern era, time is wealth for all of us. Having a meal would take your valuable time, and many of us are even prone to the habit of skipping meals. Reasons would be time wasted upon preparing a healthy meal or even time is taken to consume the same. Meal replacement shakes for diabetes play the role here as they are portable. They don’t harm your valuable time and better help you in saving a significant amount of time. Next time you doubt a meal replacement shake for your diabetes, start off having one while traveling. Surely you will be thankful for the valuable time saved in your hectic life.

  • Nutrient powerhouse:

All the best diet shakes for diabetes won’t fall into this category. It is totally based upon which one you selected, but mostly all are nutrient-rich. They will never miss out on the vital nutrients required for your body and so wish happy nutrient season for your cells.

  • Lesser Cholesterol and Lesser Calorie:

Who doesn’t like to get discounts on anything that you buy? Meal replacement shakes bets out to be the race winner with these benefits provided. They are always less than 500 calories and never harm your body as a high-calorie meal does. Also, many of the best meal replacement shakes available around are low in cholesterol, and some even help fight higher cholesterol levels.

 

Importance of Meal Replacement Shakes for Diabetics

Certain factors are required to kept in mind while choosing your meal replacement drink. Many of our worries are about a myth – “protein shakes are harmful to drink for a diabetic person.” Such myths are a byproduct of less knowledge about what to look for in a meal replacement shake. Now let us look into those factors that would help you in choosing great deals.

  • Fewer Calories:

The prime and foremost factor to be considered while selecting your best meal replacement drink for diabetes. The higher the calorie above the limit, the negative impact would be the outcome you face. This includes weight gaining, lack of fitness, and an increase in sugar levels too. So better choose drinks that are between the ranges of 200 to 450 calories per serving. They should also be sufficient to fill your stomach and drive away from the urge to eat more.

  • High Protein Content:

Protein shake with calorie values and protein levels in high range would not make up the best meal replacement shake for diabetics. The best diet shake for diabetes would have high protein content and low calorie. So always remember protein shakes never harm diabetic patients, higher calorie levels in them would hurt you.

  • Free from Additives:

No use if your meal replacement shake is filled with artificial additives, especially sugar-based additives. Stick on to nature and say goodbye to the product even if a little bit is added to it. Go green eco mode else red lights on your diabetes levels would surprise you even after working hard in the long fight.

 

What is Prediabetes?

Consider prediabetes as an alarming sign from your body. If you test your blood sugar levels and find it slightly higher, it is not time to take a nap. It is time to work on yourself because this can signify type 2 diabetes in your near future. The only way to escape from the risk is to maintain your physique with adequate lifestyle changes and diet plans. The body’s fitness is also a factor, and abdominal fat is something to be worked upon to avoid the risk of having type 2 diabetes. As long as you stay fit both physically and mentally, the chances go downhill of the graph.

 

Nutrients Must Include in your Diabetes Diet

So as said earlier, the risk of diabetes should be avoided. Even if you are diagnosed with any type of diabetes or prediabetic nature, it is time to take a diabetic diet. It is also useful for any human being to marinate their fitness. What do you mean by a diabetic diet? It is nothing but having lots of fiber-containing food alongside low fat and low-calorie food items. Anyhow it should be done scientifically and not in a hurry.

  1. Carbohydrates: They directly impact your blood sugar levels as they possess the nature of breaking down to glucose during digestion. But does that mean complete negligence to carbohydrate-containing foods? Never do that. Carbohydrate is essential for your body, and keeping it aside won’t end up positively but instead would lead to further complexities. Use highly fiber-rich carbohydrate food items so that they don’t harm your blood glucose levels harder.
  2. Proteins: Plant-based proteins are found to be more effective in fighting diabetes. So veggie lovers, especially soy lovers, can rejoice; it is part-time to have more protein in your body.
  1. Fatty Acids: They don’t possess a direct impact, but omega-3 containing fatty acids are found to be beneficial for lowering your cholesterol levels. Either won’t harm your sugar level so that it can be worth a try.

Hope all the above pieces of information have helped in your search for the best meal replacement shakes for diabetics. If you reach a diabetologist or a family doctor, start the fight after a short appointment with him. Before starting, final words would be needy and notify us if we missed out on anything for you in this article. So shut your old meal system, dear mates, and we wish a triumphant win in your fight against the weak enemy – diabetes. Please share this article if you feel it useful. Have a Nice Day…

References

Jacqueline Craig, Meal Replacement Shakes and Nutrition Bars: Do They Help Individuals With Diabetes Lose Weight?, Diabetes Spectrum 2013 Aug; 26(3): 179-182. https://doi.org/10.2337/diaspect.26.3.179 

Vikkie A Mustad, Refaat A Hegazi, Deborah S Hustead, Erwin S Budiman, Ricardo Rueda, Kevin Maki, Margaret Powers, Jeffrey I Mechanick, Richard M Bergenstal, Osama Hamdy, Use of a diabetes-specific nutritional shake to replace a daily breakfast and afternoon snack improves glycemic responses assessed by continuous glucose monitoring in people with type 2 diabetes: a randomized clinical pilot study, https://drc.bmj.com/content/8/1/e001258 

Sánchez-Lozada, L. G., MyPhuong, L., Segal, M., & Johnson, R. J. (2008, November). How safe is fructose for persons with or without diabetes? The American Journal of Clinical Nutrition, 88(5), 1189-1190, ajcn.nutrition.org/content/88/5/1189.full