Vegetables
Vegetables such as mustard greens, cauliflower, broccoli, gourd, zucchini, tomatoes, mushrooms, cucumbers or leafy vegetables can be suitable choices for dinner.
A simple dinner can include boiled vegetables, low-fat stir-fried vegetables or vegetable soup combined with a suitable source of protein.
Fish, lean meat or tofu make meals more balanced
After 5 pm, instead of just eating a bowl of rice, noodles or white porridge, you should combine carbohydrates with protein sources.
Dishes such as steamed fish, low-fat grilled fish, chicken breast, lean meat, eggs in appropriate quantities or tofu with light sauce can be choices for dinner.
A small portion of whole grains instead of refined starch
It is not necessary to completely eliminate rice or carbohydrate-containing foods after 5 pm.
There is no single ratio of carbohydrates, protein, and fat suitable for everyone; the diet plan should be based on metabolic goals, total energy, and personal characteristics.
Instead of eating too much white rice, white bread, or refined noodles, you can prioritize a suitable diet of foods such as brown rice, oats, whole sweet potatoes, or whole grains.
A diet rich in whole grains, vegetables, fruits and beans is also a feature positively assessed by guidelines for diabetes prevention and control.
Beans and nuts suitable for small snacks
If you have dinner but are still hungry in the evening, a small snack with foods rich in plant-based protein and fiber may be more suitable than pastries, milk tea or soft drinks.
Soybeans, tofu, lentils, chicken beans, other beans and a moderate amount of nuts are foods that should be prioritized in the diet model to support blood sugar control.
Can choose whole fruits
If you want a snack after 5 pm, a serving of whole fruit with a suitable portion is usually a more reasonable choice than juice, smoothies with sugar or sweet drinks.
For people with diabetes, the type and amount of fruit should be included in the total carbohydrate intake of the whole day.
