Diet Plans- Diabetic Diet
To help manage diabetes, a proactive approach includes learning about diabetic diet and nutrition. The best diet for diabetics is a low-fat diet that includes complex carbohydrates. There are plenty of foods you can eat, and learning how to use these foods to create tasty meals is the best way to avoid eating foods not good for you if you are a diabetic. You should add following foods while making diabetic diet.
List of Foods for Diabetic to Eat
Diabetics Can Eat following carbohydrates.Complex carbohydrates are absorbed more slowly and help to keep sugar levels stable.
• Brown rice
• Whole grain bread
• Whole wheat pasta
PROTEINS to Include in the Diabetic Diet
• Brazil nuts
• Chicken (skin removed)
• Free-range chicken eggs
• Lean cuts of beef, lamb, pork or veal
• Pine nuts
• Turkey (skin removed)
Oils and Fats
• Pure olive oil
• Sesame oil
• Soybean oil
• Sunflower oil
• Unsaturated margarine
Sample Daily Serving Guidelines For Diabetics
In diabetic diet follow these daily serving guidelines.Portion control is the most valuable weapon in your arsenal to combat blood sugar highs.
1) Carbohydrates (breads and grains) 5-6 servings
2) Proteins (meats, eggs and legumes) 2-3 servings
3) Dairy (milk based products) 2-3 servings
4) Vegetables (at least 2/3 non-starchy) 3-5 servings
5) Fruits (take care - these are high in natural sugars) 2-4 servings
6) Fats (again, choose healthy oils and fats) 1-2 servings
Diabetic Diet Food Guide Table
• Grains and Starches : Bread products are a huge source of carbohydrates in your diet. Choosing whole grain products whenever possible supplies your body with more complex carbs that take longer to break down, relieving your system of the need to deal with sudden influxes of sugar. 6 to 8 servings a day spread out over 5-6 meals is best. A slice of bread or ½ cup starchy food is a serving. Potatoes, corn and pasta fall in this category as well.
• Vegetables : Spinach, carrots, broccoli, tomatoes, lettuce, cabbage and cucumbers are only a sampling of vegetables you can eat as a side dish or for a snack. 3-5 servings a day are needed, and a good rule of thumb is 1 cup raw or ½ cup cooked per serving.
• Fruits : Most contain carbohydrates as well as natural sugars, so watch your intake carefully. Combining them with protein at snack time or before exercise is a good idea. A small apple, banana or peach is a serving. 2-4 servings a day are required.
• Milk : Dairy products can be high in carbohydrates as well, so try to limit your self to one 8 oz (1cup) serving at a time. Low-fat skimmed milk or unsweetened yogurt is good selection. Try to get at least 2-3 servings per day.
• Protein : This can be meat or meat substitutes such as peanut butter, tofu, cheese and eggs. Approximately 6 oz is needed per day, broken into 2-3 servings. A tablespoon of peanut butter or a small egg can be considered an ounce. Protein powder can be added in the diet as a supplement.
• Fats and Sweets : Fats are necessary; just choose wisely. Avocadoes are a wonderful topping, or make your own dressings to avoid trans-fats. Sweets are actually allowed to many diabetics if the portion is strictly controlled; a mini cupcake or two small cookies along with a balanced meal may be permitted if they cause no ill effects. Sugar free desserts are another option, but the extra carbohydrates must be taken into account.
Diabetes Plate Method
Diabetic diet plate method is very easy and useful diet plan to control diabetes.
• A simple step to eat low carbohydrate and low fat diet is to follow Diabetes Plate Method.
• This Diet can be used by all the individuals who are overweight and willing to keep diabetes and other heart problems at bay.
• It is an easy way to promote weight loss with no extra efforts.
• Weight loss leads to increase insulin sensitivity.
HOW TO MAKE DIABETIC PLATE
1. Divide your plate in 1/2, and the second half into two equal 1/4.
2. Fill the first half with your favorite non starchy Veggies like Broccoli, Spinach,peppers, Carrots, Green beans, Tomatoes, Celery, Cabbage, and Mushrooms etc. (Note: Restrict the quantity of corn, peas, potatoes, yams and winter squash.)
3. The 1/4 of plate with Meat/Protein like chicken, fish, Eggs, Tofu, Cottage cheese, Lamb, Turkey etc.
4. The remaining 1/4 with Brown rice, Bread, Wheat roll, Potatoes, Peas Soup, Cereal, Beans, Yams, Lentils etc.
5. One serving of non fat, sugar-free yogurt or milk.
6. One serving of fruit - Guava, Apple, Berries or any Citrus.
Return from diabetic diet to Home