With so many delivery options in Toronto, finding the right diabetes-friendly meals is often easier said than done. In this short blog with MealFix, let’s break down some of our favourite tips and tricks for finding the right blood-sugar-conscious meal delivery in Toronto.
Please note that everyone’s dietary needs are different. Please consult a registered dietitian or healthcare professional before making any major dietary decisions.
What Does Diabetes-Friendly Actually Mean?
Not every healthy meal is automatically a good choice for people with diabetes. While diabetes-friendly eating often involves limiting foods such as refined carbohydrates and added sugars, it’s about much more than simply cutting things out.
Different foods affect blood sugar in different ways, which is why focusing on the right balance of meals makes a real difference.
So, what does this look like in real life? Let’s take a closer look!
Have a Source of Protein at Every Meal
It seems like protein has gotten the red-carpet treatment everywhere these days, but there are good reasons for the attention. While protein doesn’t have a significant effect on blood glucose levels, it’s still crucial for supportive bodily functions. Protein helps slow the digestion of carbohydrates, which can mean more balanced blood sugar levels overall.
To make this happen, it’s crucial to maintain a balanced daily protein intake. For most adults, this is typically 0.8 to 1.6 grams per kilogram of body weight every day.
At MealFix, we believe in powering up with protein. That’s why most of our entrees contain between 30 and 40 grams of protein, with options to add additional servings of protein.
Don’t Forget About Fibre
It’s a good idea to aim for 25 to 50 grams of fibre per day. Fibre is one of the hardest-working nutrients, working behind the scenes to support balanced nutrition. Dietary fibre is a plant-based carbohydrate that cannot be broken down and absorbed by the body.
As a result, fibre slows the absorption of carbohydrates, which may help regulate blood sugar throughout the day. It’s also a powerhouse for satiety. There are two main kinds: soluble fibre (think oats, beans, and apples) and insoluble fibre (like whole grains and vegetables).
Look Beyond Sugar Content
There’s often more to the story than a low-sugar label. Sometimes, companies will label meals as diabetes-friendly while substituting sugar with sneaky additives. This process is known as reformulation and is a fairly common practice with highly processed foods. If you’ve found a low-sugar meal, don’t just stop at the breakdown. Make it a point to also check for excess saturated fat, sodium, artificial sweeteners, or any surprises.
At MealFix, we believe in transparent ingredients. Every meal comes with full nutritional information up front with zero surprises or hidden swaps. We take pride in our selection of chef-curated meals using wholesome, locally sourced ingredients.
Understand Portion Size
While a diabetes-friendly diet doesn’t require meticulously measuring every bite, portion tracking can still be beneficial for many. Fortunately, one of the simplest portion guides is always within reach: your hands!
Grains, Starches & Fruits
- For cooked grains, fruit, or starches, aim for roughly one cupped hand at each meal
Non-starchy Vegetables
- Colourful vegetables are rich in vitamins that support various functions. For peppers, broccoli, zucchini, and leafy greens, fill your plate to two fists’ worth.
Meats
- A palm-sized portion works for most protein servings, whether that’s chicken, fish, lean beef, or tofu.
Fats
- A thumb-sized portion is a good guide for fats like olive oil, nut butter, or creamy salad dressing.
At MealFix, we take the guesswork out of your hands. All of our entrees feature 4 ounces of protein, 4 ounces of veggies, and 8 ounces of carbs.
Feel-Good Meal Delivery in Toronto
Locally owned and operated in Toronto since 2015, MealFix is Southern Ontario’s source for healthy meal delivery that never skips on flavour. We’re all about nutritionally complete meals with whole ingredients, and free from added sugars or additives.
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