A healthy diet for diabetics is similar to most healthy diets. It is rich in produce, grains and low-fat protein. The important issue for diabetics is to manage blood sugar, and this is achieved with proper diet, exercise and often drugs or insulin. Diabetics can manage their diets in several ways and should look on it as a daily and lifelong effort to stave off unwanted medical complications.
The Diabetic food Chart or Pyramid
Eating according to the pyramid is one of the main methods of regulating blood sugar for the diabetic. It is based on the number of servings of grains and starches, vegetables, fruit, dairy, meat and sweets and alcohol. Recommendations by American Diabetic Association are as follows, per day: carbohydrates, six to 11 servings, vegetables, three to five servings, fruit, two to four servings, dairy, two to three servings. Each serving is 1/2 cup. You should eat meat or meat substitutes, four to six 1-oz. servings per day. You should limit sugar and alcohol to special occasions.
Plate Method
The plate method for controlling high blood sugar has become very popular. You simply divide a dinner plate, allocating one-half to nonstarchy vegetables such as spinach, green beans, tomatoes, and zucchini. A small section, should approximately one-fourth of the plate, should contain starchy foods such as whole grain breads, cereal, pasta rice, legumes, crackers. The other one-fourth of the plate is for meat or a meat substitute such as chicken without skin, fish, lean cuts of beef, and tofu. You can add a small glass of milk or small serving of a favorite carbohydrate or a small roll. For dessert a piece of fruit or 1/2 cup of fruit salad, and your dinner is complete.
For breakfast, keep your portions small, with one-half of the plate or bowl for starchy foods, adding a little fruit and meat for the other two parts.
General Healthy Diet
Diabetics should work at keeping their weight under control for general good health. Vegetarian diets can be very healthful according to Mayo Clinic, with a preponderance of leafy greens and nonstarchy vegetables. Many diabetics have high cholesterol, and the vegetarian diet helps regulate the cholesterol intake.You can enjoy many low-sugar fruits, such as all berries, cantaloupe and peaches. Nonfat yogurt is a very versatile for salad dressings, mixed with fruit or just eaten alone. Egg white omelets with vegetables and low-fat cheese are delicious and low in carbs and calories.
Tags: blood sugar, meat meat, nonstarchy vegetables, one-fourth plate, starchy foods