Diabetic Food Classification
Now being diabetic does not mean that you can’t eat your favorite food. Here we have found two main methods for all the diabetics out there to enjoy your every bite. So, read on…
The <strong>first one is the Diabetic Food</strong> Pyramid, which comprises of five components. We”ll begin with the base of the pyramid and move ahead to the peak of the pyramid.
<strong>Grains and Starches</strong>
Grains and Starches form the very base of the pyramid. This category mainly consists of foods that are rich in carbohydrates like bread, cereal, rice, oats, and pasta. Starches consist of starchy vegetables like potatoes, corn and peas. You can have 6 or more servings of grains and starches as a part of your meal every day.
<strong>One serving:</strong> 1 slice bread; 1/2 cup cooked cereal, 1/2 small bagel; 3/4 cup ready-to-eat cereal; pasta, rice; Half cup cooked beans, peas, and corn.
<strong>Fruits and Vegetables</strong>
Fruits and Vegetables are also an integral part of the Diabetic food pyramid. Diabetics should have 3-5 servings of fruits and vegetables daily. You can take vegetables in both cooked and raw forms. The colorful the vegetables the better they are. As for fruits, it’s better to chose whole fruits over fruit juices. Fruits have fiber. If you savor juices, make sure they are natural and free from added sweeteners and flavors. It’s better to choose citrus fruits.
<strong>One serving:</strong> 1/2 cup canned fruit; 1 medium-size fresh fruit; 1/2 cup fruit juice.
<strong>Meat and Others</strong>
Meats and other items such as eggs, peanut butter, tofu etc. should be limited to 2-3 servings. Its better to chose white meats like fish and poultry over red meat. Make sure the skin is removed from chicken and turkey. You can also eat red meat like beef, veal, pork or wild game once in a while if you select lean cuts. It’s also better to trim all the visible fat from meat before you take. Instead of frying or adding fat, it’s better to bake, roast, broil, grill or boil the meats.
<strong>Meat, Fish, Cheese/ 2-3 servings/day:</strong><em> </em>Skinless poultry, or fish; One serving: 2-3 ounces cooked lean meat, 2 tablespoons peanut butter; 1 egg; 3 ounces of cheese.
Just a cup of milk and a cup of yogurt is enough. However, it’s better to prefer low fat or non fat milk or yogurt. Packaged yogurt in the market may have added flavors and sweeteners. Make sure you don’t choose the one with added sugar.
<strong>Milk and Yogurt: 2-3 servings daily</strong><em>.</em> <strong>One serving:</strong> 1 cup (8 ounces) of milk or yogurt.
<strong>Fats, Sweets and Alcohol</strong>
Fats, Sweets and Alcohol are at the peak of the diabetic food pyramid signifying that they should be taken in a very limited quantity. Fats like cream, cheese, butter, margarine, oil, mayonnaise, shortening should all be reduced to 2 teaspoons per day. It’s better to limit your intake of saturated fats. Sweets should be eaten carefully because they are high in fat and sugar and can elevate your blood sugar immediately. If you choose to have sweets, reduce the serving size to just a ½ cup or a small piece. Make them a part of your diet and don’t eat them as extras. It is always better to limit the amount of alcohol to a safe amount approved by your doctor.
<strong>Fats, Sweets, and Alcohol: eat these in small amounts.</strong> <strong>One serving:</strong> 1 tablespoon or salad dressing or cream cheese; 1 teaspoon butter, margarine, or mayonnaise; 1/2 cup ice cream.
This was about the diabetic food pyramid. Now there is another method called the <strong>“Plate Method”, </strong>which is quite easy to follow. So, read onto know the diabetic food classification by the plate method.
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<h3>Five Easy Steps to Create Your Plate</h3>
This method is simple and effective not only to manage diabetes, but also to lose weight. Here we emphasize on choosing the foods that you want but the only difference is that you get smaller portions of starchy foods and larger portions of non-starchy foods. So, try these five simple steps for a diabetic free and healthy life:
Firstly, you need to divide your dinner plate into two half by drawing an imaginary line.
<li>On one side of the plate, divide it into 3 smaller sections.</li>
<li>The largest side must be filled with non-starchy vegetables like:</li>
<li>Turnip, Peppers, and Mushrooms</li>
<li>Okra, Beets, Cucumber, Onion, Salsa, and Vegetable juice</li>
<li>Tomatoes, Cauliflower, Broccoli, and Green beans</li>
<li>Bok choy, Cabbage, Greens, Lettuce, Carrots, Spinach</li>
<li>In the smaller sections, take one and put all the starchy foods like:</li>
<li>High fiber cereal and whole grain</li>
<li>Whole grain breads like rye or whole wheat</li>
<li>Pasta, dal, rice, or tortillas</li>
<li>Cooked cereals like hominy, grits, cream of wheat, or oatmeal</li>
<li>Cooked peas and beans like black-eyed peas or pinto beans</li>
<li>Winter squash, sweet potatoes, lima beans, corn, green peas</li>
<li>Fat-free popcorn, pretzels, snack chips, and low fat crackers</li>
<li>On the other smaller section of the plate, place your meat substitutes like:</li>
<li>Fish such as salmon, catfish, cod, or tuna</li>
<li>Tofu, low fat cheese, or eggs</li>
<li>Other seafood’s like mussels, oysters, crab, clams, or shrimp</li>
<li>Turkey or chicken without skin</li>
<li>Lean cuts of pork or beef like pork loin or sirloin</li>
<li>On the last smaller section, take an 8 oz glass of low fat or no fat milk. If you don’t like milk, then serve 6 oz of light yogurt.</li>
<li>You can add a piece of fruit or half cup fruit salad. Examples are frozen, fresh, or canned in light syrup or juice.</li>
This was all about the diabetic food that you can have, which not only controls your sugar levels, but also aids in weight loss. So, follow these methods for a healthy and happy life!