What diabetics eat, how their food is prepared and how much they eat can directly affect their blood sugar level, blood pressure, blood fats and body weight. So they need to eat the right types of food in the right quantity. Three things come to mind – variety, balance and moderation.
Having variety means eating food from different food groups. This is important because each food group provides different main nutrients. Balance refers to the right amount of food from each food group while moderation emphasizes on eating sensibly and discourages over-eating.
In this context, the diabetes food pyramid is a useful guide as it sums up variety, balance and moderation in the diet beautifully. There are six groups of food in the pyramid.
Grains and Starchy Vegetables
Do eat most from the complex carbohydrates food group at the bottom level. Don’t be swayed by claims that diabetics should stick to a starch-free diet. The key lies in choosing wholegrain varieties that are high in soluble fiber but have a lower glycemic index (GI).
Fiber helps improve digestion and prevents constipation while a low food GI indicates that less glucose is absorbed into the blood stream in a given time after the food is eaten. Good choices include oatmeal, unpolished rice, wholegrain breads, wholemeal cereals, potatoes, pinto beans and black eyed peas. Have six to 11 servings of these foods daily.
Vegetables
Green and leafy vegetables are great choices because they are low in fat and packed with anti-oxidant vitamins, minerals and soluble fiber. Recommended vegetables include spinach, chicory, broccoli, Brussels sprouts, bok choy, lettuce, celery and kale. Eat three to five servings of these foods per day.
Fruits
Like vegetables, fruits also contain lots of vitamins, minerals and fiber. Great fruit choices are strawberries, blackberries, cantaloupe, oranges, apples, bananas, peaches, pears, apricots and grapes. Choose two to four servings everyday.
Milk and Dairy Products
These are excellent sources of calcium and protein. However, these are animal protein foods and are high in cholesterol and saturated fats as well. So opt for non-fat or low-fat milk and diary products. Have two to three servings daily.
Meat and Meat Substitutes
These are rich in protein, vitamins and minerals. Lean beef, poultry, fish, soy products, dried beans, cheese and peanut butter are foods from this group. Trim off all visible fats from meat and keep the portion sizes small. Four to six ounces of food from this group per day is sufficient.
Fats and Sweets
Use very little sugar, oil and fat in meal preparation and cooking. Watch out for hidden sugars in soft drinks, cakes, desserts and cookies. Fats and oil are often found in fast food and crackers. Drastically cut down on foods packed with fats and sugar. Save them as treats on special occasions.
The diabetes food pyramid is very practical to help people with diabetes to control their food intake in the right amounts. It is easy to use, includes the recommended servings of all major food groups and doesn’t require complex calculations.
To read more articles on diabetes management, check out also Fitness Guide for People with Diabetes, Diabetes and Easy Exercise Ideas and Hyperglycemia in Diabetes.
References:
American Diabetes Association – Diabetes Food Pyramid
WebMD Medical References – Diet Tips to Manage Diabetes
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