 Hello everyone, this is Dr. Ahmed Ergin and today I am going to talk to you about some lunch ideas. Now in my diabetes clinic I get this question all the time, a healthy lunch idea. What can I eat for lunch that is healthy that's not going to spike my blood sugar? Here they are. So I'm going to give you some quick ideas for lunch because most of the time we don't really have a lot of time to make lunch right so we just want something quick and the problem with something quick we end up making the wrong decision because you end up stopping by in a fast food restaurant or something grabbing something quick like a Big Mac or something not a good idea right especially if you have diabetes but you can actually meal prep or even choose things from the restaurants that are going to be healthy for you. Now sometimes you don't really know what is in them but if you know what you want that will be a lot easier for you. So I'm going to talk about foods for lunch that are salads some sauteed vegetables we will talk about if you cannot go without bread or sandwich we'll talk about some recipes about that too. Now the first one is going to be a salad so the salad has spinach in it and chickpeas or kidney beans whatever you prefer olive oil definitely needs to be there of course that's going to be a dressing apple cider vinegar as you all know most of you know that is actually good for your diabetes are a lot of health benefits so combining olive oil and apple cider vinegar is the best combination for salad dressing of course salt and pepper you need to add that on to get some taste if you cannot go without some crunchiness or bread you can add some low carb croutons in terms of the protein you can always use either chicken preferably chicken breast or or salmon or tuna you can add that on as well now you have to you know have some of course green in your salad you can add some capers for some extra taste of course you can choose a cheese of your choice now that's going to be a very low carb salad and again you know a lot of people will tell me that they cannot eat salad well I think they cannot eat salad because they most of the time don't know how to make the salad you need to understand do you like to crunch in your salad add some maybe some seeds some nuts to it if you like some fruit flavor you can add some fruits to it and we'll talk about these salads as well in a second but I think you can make a salad that you would like you just need to keep trying and see what you like now if you want to have a hot lunch in your home you can definitely saute some vegetables and the best vegetables for these are tomatoes but tomatoes clearly come in later in the process of sauteing but of course when to saute something you need to make sure that your pan is hot and you use some olive oil a little bit not too much and try to use not the extra virgin olive oil because that's not good for a high heat process with the sauteing and then of course you know if you are adding some garlic and some onion to it it's gonna definitely make it taste better and the red bell peppers go really well in that process and then your onions of course you can always add eggplants if you're a fan of eggplant you need to add a little bit of a water maybe like a couple teaspoons of water and let it simmer and cook for a while until you like the consistency and texture of course you can add tomatoes later during the cooking process otherwise your tomatoes will be totally mushed and turn into water but you can always if you want to have some texture with the tomatoes you can add that later and if you cannot go without meat you can always add some ground turkey ground chicken or even ground red meat low fat preferably if you're not if you don't mind the fat and if your cholesterol is not that bad you can add some regular ground meat as well and then that will be a great quick lunch for you and it's gonna be low carb now if your diabetes is not that bad and you're on certain medications or supplements and you're doing fairly well and you don't mind a little bit of a carb in your lunch I would suggest using some quinoa that is very high in carb it has proteins and fiber and it's actually a great one of the greatest carbs that you can have with diabetes now with this quinoa salad we are going to use of course greens it's a salad you have to have greens you can use a kale you can use spinach whatever you prefer in terms of the salad of course you're gonna add tomatoes you're gonna add pepper you want you can add cucumber you can add pineapple if you want to have some good you know Hawaiian taste to it now of course you can add some chicken to it and the seeds flax seed is great great very healthy even sunflower seeds or pumpkin seeds you can add on and I think it just blows your taste buds with that red onion is something that some people like and some people don't again these are or prefer to your preference chickpeas or kidney beans are always a good addition to a salad that are you know you know some people like lobe and some people hate them but you know if you are into that I think chickpeas are a great addition to the salad as well it can always keep some canned chickpeas that is not really salted and stuff and I think that's that's an awesome idea and then I added a walnut I'm a big fan of walnut and it's great omega 3 content I think that makes the salad that tops it very well so quinoa of course you need to cook it but cooking process is not really that long and here you go you have a great salad for your lunch now for those people who cannot go without bread of course if you have diabetes or if you're in a low-carb diet I would suggest using some rye bread or pumpkin rickerel but I'm gonna give you a very nice base to top your bread without creating a significant blood sugar spike so I would say one of the best things you can do for that purpose is using salmon or tuna now salmon and tuna obviously not a lot of people love fish I'm a big fish fan I mean fish is if you'll want the fish we'll probably live forever so seriously I mean you gotta love fish if you don't love it force yourself man you gotta love fish fish is one of the best things in the world but anyways don't start cursing okay it's all right so if you don't like it it's fine some people just cannot eat it but I would say you know you can use some minced garlic if you like some onions finely chopped you can add that on you can add some lemon or lime juice to it you can use some mayonnaise if it is too dry for you especially tuna has kind of low very low fat salmon doesn't really need much but mayonnaise a healthy mayonnaise that you can pick can definitely be a good choice and of course you can mix it with some basil or parsley a big fan of Italian parsley but you can it's up to you and if you kind of mix it well and you can this is your this is going to be your base and then you can add on some avocado and spinach you can put the avocado and spinach first and then add on your base I think that will be a better idea at the end but that's going to be a delicious lunch for you and if you don't overeat if you just have a slice of bread with this topping I think it's going to fill you up pretty well and it's going to keep you full until dinner now of course guys you know let me know how it goes for you I try these recipes that you know some of you will do great blood sugars will stay stable some of you will probably have some blood sugar spikes with this but if you are having blood sugar spikes with these foods I'm telling you you need something you need some supplemental either food or supplement that can prevent these spikes so again I think these are great healthy ideas let me know what you think and if you like this video give a thumbs up and we'll see in the next one all right thank you for watching and I want you to be more informed and more educated so to do that go ahead and watch this next video right here