The diabetic meal should consist of high fibre, low fat and protein. Fruits and vegetables are rich in minerals, vitamins and antioxidants and therefore should be consumed. The key is to balance your plate. A simple guideline, your plate should consist of:
- 50%: non-starchy vegetables (broccoli, green beans)
- 25%: starches (whole wheat, brown rice, beans, oats)
- 25% protein
A diabetic is recommended to have 3 meals and 2 sugar-free snacks every day.
Diet for Diabetes: 4 Healthy Ways to Choose Foods
Generally speaking, the diet for diabetes should be low in fat, sugar, salt, and carbohydrates. Also, the diet should be high in vegetables, whole grains, and fruits.
1. Choose whole food instead of processed food.
The advantages of whole foods (e.g brown rice) over the processed food (e.g refined rice) are they have more fibre that helps diabetics to achieve the 25 – 30 grams of daily recommended fibre by ADA (American Diabetes Association).
To increase fibre intake, incorporate high fibre breakfast cereal without sugar, eat more vegetables, beans, peas in your daily diet. The high fibre content present in these foods helps prevent a rapid increase in blood sugar levels.
2. Choose the low glycemic index (GI) foods.
A good way to start is to go for low-GI foods and avoid high-GI ones. The GI gives values from 0 to 100, according to how fast a food raises blood sugar. High-GI foods (like white bread) are rapidly digested and cause significant spikes in blood sugar, while low glycemic foods are more slowly digested and produce more gradual elevations in insulin levels and do not cause a sudden rise in blood sugar level.
GI Foods List
For your reference, below is the tabulated GI-Foods according to a new study from The Cochrane Collaboration, an independent health research organization.
Low GI-Foods (<55)
Medium GI-Foods (56-69)
High GI- Foods
Oat bran bread
Converted or Parboiled rice
Al dente (firm) pasta
Split pea or green pea soup
Shredded wheat cereal
Whole wheat bread
Instant mashed potatoes
Baked white potato
For medium GI-foods like Banana, pineapple can be taken once in a while in small quantities
3. Knows About the myth of sugar-free.
There is a misconception that if something is sugar-free, it is safe to eat all you want. The truth is the foods still have carbohydrates, and some of them have more carbohydrates than the normal foods they intend to substitute.
Sugar or sweet consumption is not directly related to the development of diabetes mellitus. A sedentary lifestyle and the inactivity of the body can lead to weight gain. If you over-consume sugar, you are prone to weight gain and increase the blood sugar level. Weight gain, family history and stress are risk factors for developing diabetes.
4. Add more spices to your foods.
Some spices, herbs, and seasonings may help blood sugar levels. Some of the examples are basil, cloves, cumin, garlic, ginger, mint, oregano, rosemary, thyme, and turmeric. Cinnamon in particular is said to help slow sugar uptake and help to make insulin receptors more effective.