A diabetic diet strategy
involves the use of food to control blood sugar level and to achieve a
healthy lifestyle. The common diet strategy includes:
Consume low GI
carbohydrate food to achieve a more stable blood sugar level.
Choose food which is
low in saturated and trans fat, cholesterol, salt and sugar.
Eat plenty of fresh
colorful vegetables and fruits rich in nutrients, antioxidants and
Prefer high complex
Moderate consumption of
Moderate amount of lean
Glycemic Index (GI)
Glycemic index or GI is
used to rank how fast the carbohydrate of a particular food is converted
into glucose and enters the bloodstream. Low GI foods cause a steady rise in
blood sugar level therefore they are preferable in diabetic diet.
foods – Glycemic Index less than 55
Dairy Products - low fat milk and yogurt if not lactose intolerant
Certain Fruits - cherries, grapes, grapefruit, peaches, plums, apples, pears
Legumes - fresh cooked black-eyed beans, chickpeas, kidney beans, lentils
and soy beans.
Non Starchy Vegetables - asparagus, bok choy, broccoli, cabbage celery,
lettuce, mushroom, pepper, spinach, sweet potato, tomatoes and green pepper.
GI foods - Glycemic Index 55 to 70
Canned legumes, frozen peas.
Sweet potatoes and yams.
Whole grain cereals.
foods - Glycemic Index more than 70
Grain and starches, pasta, bread, bagel cereals, potatoes and all processed
food in general.
Candy, honey and table sugar.
Grain based snacks - corn chips, cookies etc.
Prepared cereals - corn flakes, muesli, instant cereals.
Certain fruits - bananas, raisins and most fruit juice.
Starchy vegetables, potatoes and corn.
The Glycemic Index of
food can be lowered by:
carbohydrate foods together with lean protein, fiber and fats. This will
slow down absorption of sugar into the blood.
Eat vegetables and
grains in whole form whenever possible.
carbohydrates at any one time of the day.
processed food - “nature” carbohydrates have usually lower GI then
Distributing intake of
carbohydrates throughout the day, three big meals and two snacks to keep
blood glucose level as near to normal as possible.
Eat dried beans and
peas to lower the glycemic effect of other foods