5. Thin-Crust Pizza With Loads of Veggies
When done right, pizza can fit into any healthy meal plan, including one for type 2 diabetes.
The key is to look for a pizza with a thin crust (ideally made with whole wheat) to reduce the carb count. Vegetarian options also tend to be best, though chicken is fine, Arévalo says. And when it comes to veggies (fresh or cooked), the more the better: “There are some pizzas that look like they have a salad on top — that’s the one you want,” Arévalo says.
Stick to one slice if you’re watching your weight, Arévalo says. If not, don’t exceed two. “Two slices of a 14-inch thin-crust pizza can fit into a quick lunch for anyone with diabetes,” Swift says.
Or make your own pizza at home so you can control the ingredients. This veggie pizza from Cookie and Kate features a variety of vegetables (cherry tomatoes, artichokes, bell peppers, olives, red onions, and baby spinach) and a whole-wheat crust. You’ll net six to eight servings — so one pizza could cover your lunch needs for an entire week!
Calories 440
Carbs 44.9 g
6. Homemade Veggie Stir-Fry With Brown Rice
If you love tucking in to a warm bowl of stir-fry takeout, try whipping up your own version at home. “Homemade stir-fry will generally be much lower in carbohydrates than takeout,” Swift says. Hidden carbs can lurk in breaded and fried meats, as well as the cornstarch- or sugar-laden sauces that are commonly featured on takeout menus, she adds.
To do it, start with 2/3 cup of cooked brown rice. Top it with plenty of cooked vegetables like green peppers, onions, broccoli, bok choy, celery, and carrots (a variety is best!); then add 3 to 5 oz of a lean protein like chicken, tofu, or beans. Cover your creation with 1 tbsp of low-sodium soy sauce.
Calories 483.7
Carbs 52 g