Low-fat dairy products are a traditional component of diabetic meal plans. They are natural "combination" foods, providing approximately 12 grams of carbohydrate and 8 grams of protein per serving. No other food group provides almost equivalent amounts of carbohydrates and protein.
If you are a lactose-intolerant diabetic, you clearly can't use low-fat dairy products to round-out your meal plans. Here's what you can do:
- Substitute lactose-free dairy products in meal plans that contain dairy.
- Leave dairy out of the meal plan (and ask your doctor or dietitian about how much calcium and vitamin D to supplement daily).
A lactose-free diabetic diet should have the same nutrition goals as one that contains milk, though:
- 45 to 60 grams of carbohydrate per meal
- 15 to 30 grams of carbohydrate per evening snack
- 50% of total daily calories from carbohydrate, 20% calories from protein, and 30% calories from fat (7% from saturated fat)
If you are very sensitive to lactose, remember to always scan ingredient lists on packaged foods for ingredients that indicate lactose:
- Whey
- Casein
- Caseinates
- Lactose
- Nougat
- Butter
- Cheese
- Curds
- Milk by-products
- Nonfat dry milk
- Dry milk solids
- Dry milk powder
Here is an example of a lactose-free diabetic meal plan that contains: 1547 calories -- 49% calories from carbohydrate, and 26% calories from fat.
Breakfast:
- 2 slices of whole wheat toast
- 2 Tbsp peanut butter
- 1 small banana
- Coffee with non-dairy creamer
Lunch:
- Veggie burger
- 1/2 6" pita
- 2 Tbsp of avocado
- 1 apple
- 1 cup raw baby carrots
- 1/3 cup hummus
Dinner:
- 3oz grilled flank steak
- 1 cup raw green beans
- 1 cup mixed lettuce greens
- 2 Tbsp reduced-fat salad dressing
- 2/3 cup brown rice
- 2 Tbsp raisins
- 6 chopped almonds
Snack:
- 1/2 cup tuna salad
- 5 whole wheat crackers
- 1 plum
