Diabetic Meal

Diabetic Meal Plan

A diabetic diet plan encapsulates the use of food choice to manage the blood sugar level of a diabetic person in order to obtain a whole and hearty life. The most common Diabetic meal plans are as follows:

  • Watch what you eat, make sure it has a low Glycemic Index.
  • Always stick to Low carbohydrates recipes.
  • Consider being a vegetarian! Plenty of colorful vegetables are good for the body, while fruits rich in nutrients, antioxidants and phytochemicals are also recommended.
  • Someone with diabetes should always choose food with high complex carbohydrates (whole grains and produce for example).
  • Quit or at least moderate the intake of alcohol – diabetic or not it can be unhealthy.
  • Moderate the consumption of meat and make lean meat choices.
  • Eat foods rich in Omega 3 fatty acids.

Glycemic Index (GI) Diet

Glycemic index diet or GI is a method that ranks every kind of food according to the effect they may cause on the blood sugar level of a person. It is also said to be one of the top most criteria to judge food related to diabetes. It focuses more on food intake with respect to carbohydrates. GI is used to measure how much a 50 gram fraction of carbohydrates elevates the blood sugar level of a person thus making it the ultimate guide towards a healthy diet.

List of low GI foods – GI less than 55

You don’t need to worry if you are a diabetic; there are certain fruits, cereals, pastas vegetables and many more that you can enjoy with low glycemic indexes such as:

Fruits – Apples, Cherries, Grapefruits, Grapes, Kiwi, oranges, pears and plums
Vegetables – mushrooms, onions, lettuce, red peppers
Beans – Baked beans, Cannellini Beans, Garbanzo Beans, Lentils, Lima Beans, Navy Beans, Pinto Beans, Red Kidney Beans , Soy Beans, and White Beans
Sugar – Fructose, lactose
Pasta (whole grain) – Spaghetti, Ravioli, Fettuccini, Spiral Pasta, Capellini, Linguine, Macaroni,
Cake – Sponge Cake
Dairy – Skim milk, low – fat ice cream, low fat yogurt
Snacks – Nuts including Walnuts, Cashews, Peanuts, and a small Dark Chocolate Bar,
List of Medium GI foods – GI 55 to 70
Pasta – Rice vermicelli,
Breads, cakes – Blueberry Muffin, Croissant, Pita Bread,
Pumpernickel Bread, Stone Ground Whole wheat bread, Whole Wheat Bread
Dairy – Whole ice cream
Snacks – Popcorn, Potato Chips
List of High GI foods – GI more than 70
White (bleached flour and refined sugars) Breads, Cakes – Bagel, Donut, Rye Bread, Sour Dough Bread, Waffles
Snacks – Corn Chips, candy, Pretzels

There are certain ways in order to lower the Glycemic Index (GI) of foods

  • Add a little of lemon juice or vinegar to your daily meal. According to studies and researchers, a few teaspoons of vinegar added to any meal reduces the Glycemic index (GI) by twenty to forty percent.
  • Adding cucumber to your meal will also help to moderate the insulin response to most meals with starch.
  • You can enjoy every type of vegetable you want but make sure that it is accompanied by low-sugar vinaigrette dressings to lower the sugar level.
  • The inclusion of fruits in a meal lowers the glycemic index of the meal too.
  • Do not frequently over consume foods with carbohydrates
  • Eating dried beans and peas is also an effective way of lowering your GI.
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