Diabetic Diet Plan And Food Guide
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Diabetic Diet Strategy

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 photochemical.

  • Prefer high complex carbohydrate food.

  • Moderate consumption of alcohol.

  • Moderate amount of lean meat.

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.

Low GI 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 and oranges.
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.

Medium GI foods - Glycemic Index 55 to 70
Canned legumes, frozen peas.
Sweet potatoes and yams.
Whole grain cereals.

High GI 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:

  • Eat starchy 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.

  • Not over-consuming carbohydrates at any one time of the day.

  • Prevent highly processed food - “nature” carbohydrates have usually lower GI then “manmade” carbohydrate.

  • 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

 

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