Simple Diabetic diet for diabetes control

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The diabetic diet is an essential diet for diabetes control. It is great for the diabetics who want to maintain good health and wellbeing.


Actually it is great for anyone who wants to live a long healthy life. The diabetes epidemic is upon us with millions and millions suffering worldwide.


Diabetes, in most cases, is as a result of people living an unhealthy lifestyle and making poor food choices. Therefore the simple logic would be, if we make better diet and lifestyle choices now we will also have better health results now and in the future.


So good so far but the problem is, most of us do not know how to make proper food and health choices. Hopefully we can work through Diabetic diet for diabetes control together and make the necessary adjustments.

By going through this site we will cover the basics. The basics will in no doubt give you the guidance to start on the road towards perfect health. These changes will take a bit of work since we have been programmed to think that whatever is good for us taste horrible and the bad stuff are treats.


The funny part is because our parents loved us so much we get treats and more treats. Maybe we should start by reducing everything we call treats and increasing the other stuff.

Yes, I know it is not as simple as reducing the treats and increasing other foods. We have to maintain a proper balance between all the different food groups for the diabetic diet for diabetes control to work. Remember too much of a good thing is also bad.


How can we accomplish a total turnaround in our diet you may ask?

Well, there are a few methods we could utilize. The important thing to note is that the diabetic diet or diet for diabetes control is all about balance. The best way to balance the food groups is to make up a diabetic meal plan or diabetic meal plans.

Ok, what are those meal plans you are talking about? Ok, here they are. The diabetic meal plans that could be used are the diabetic food pyramid, the plate method diabetes diet and / or the carbohydrate counting method.


These may seem foreign at the moment but we will explore the different diabetic diet for diabetes control together in this site. I will also direct you to other sites where you could get relevant supplementary information. You can also eat foods based on their glycaemic index or their glycaemic load as an alternative to the above mention diabetic diet for diabetes control.

If you are thinking that taking care of your health is too complicated or that the diabetic diet for diabetes control is too much of a hassle, don’t worry, I thought that way in the beginning.


However, the simple fact to remember is that the best time to take care of your health is now when you are “healthy” not when you are suffering from the symptoms of diabetes or pre-diabetes symptoms.

When you are suffering from diabetes or pre-diabetes that is when the new lifestyle changes becomes a bit complicated and a bit of a hassle.


There is hope if you are already suffering from pre-diabetes symptoms or diabetes symptoms. Remember that with proper care and attention the symptoms of diabetes could be reversed. If you need help with this then the diabetes reversal report could be a start. This new dietary changes is essential for proper management and control of diabetes.

I like this simple equation - Prevention now equals no complications later.

The time for health and lifestyle changes is now NOT when you are suffering from pre-diabetes or full blown diabetes mellitus. Don’t know what pre-diabetes is all about get the necessary information here.


Free diabetic diet for diabetes control plan 1

The Diabetic food pyramid (or diabetes food pyramid) was developed by experts at the American Diabetes Association to help diabetics plan well balanced meals.

This method of diabetic diet planning stipulates the proportion of the six major food groups to be consumed. Including the six major food groups in the diet for diabetes control will ensure meals are well balanced.


Each group offer something a bit different which is essential to the health of diabetics. Well, not just diabetics but everyone. Did I say that the diabetic diet for diabetes control ensures that all meals are well balanced? Ok, I only repeat it because I think it is very important.

The pyramid is a triangle which is broadest at the base and very narrow at the top. Therefore the base indicates that you can eat more from this section. The extreme top, on the other hand, indicates that you should eat from this section sparingly.

What are included in these sections?

The largest group – grains, beans, and starchy vegetables – is on the bottom. Again you eat more from this section. The smallest group – fats, sweets, and alcohol – is at the top of the pyramid. Ok, you got it you only eat sparingly from this section.

In addition to the visual representation of the food portions the diabetic food pyramid also gives a range of servings. If you follow the minimum number of servings in each group, you would eat about 1600 calories and if you eat at the upper end of the range, it would be about 2800 calories.


The exact number of servings you need depends on your diabetes goals, calorie and nutrition needs, your lifestyle, and the foods you like to eat. Divide the number of servings you should eat among the meals and snacks you eat each day.

Is the diabetes food pyramid any different from the USDA food pyramid?

The United States of America Department of Agriculture (USDA) have also developed a food pyramid like the diabetic food pyramid. Theirs is a bit different from the diabetic food pyramid because they group foods based on its carbohydrate and protein content instead of their classification as a food. That was a mouthful. ok, back to serious stuff.

The serving sizes are a bit different also because they ensure that about the same carbohydrate content is included in each serving. With the USDA food pyramid you will find potatoes and other starchy vegetable like grains, beans in the starchy vegetable group instead of the vegetable group. Cheese is in the meat group instead of the milk group.


Are you still with me? The serving sizes are a bit different – a serving of pasta or brown rise is 1/3 cup in the diabetic food pyramid and ½ cup in the USDA food pyramid. Their reasoning behind these changes is to make the carbohydrate about the same in all the servings.

The Major food groups are:

Grains and Starchy foods

Situated at the base of the pyramid, these are foods contain mostly carbohydrates.

Grains and grain products like bread, cereal, rice, wheat, rye, and oats and pasta are food in this group.

Starchy vegetables like potatoes, corn, dry beans, black eyed peas and pinto beans also belong to this group. Starchy vegetables and beans are in this group because they have high levels of carbohydrate.


One portion of starchy vegetable has nearly the same amount of carbohydrates as one serving of grain product. These produce are the main source energy and affects blood glucose levels.

Diabetic food pyramid recommends: 6 -11 servings per day.


Vegetables are the main source of vitamins, minerals, fibre. They are also naturally low in the bad fat. The best vegetable on your diabetic food list should be brightly coloured like dark green, bright yellow vegetables and orange. Some example include: spinach, kale, broccoli, romaine lettuce, carrots, cucumbers, and peppers (red, green, and yellow).

The best vegetables are the lovely fresh ones from the back garden or market. If you can’t get the fresh ones try frozen vegetables.

I don’t recommend the canned vegetables because they tend to include added salt or sometimes even fats.

Diabetic food pyramid recommends: 3 - 5 servings per day.


Fruits also along with the fresh vegetables provide important vitamins, minerals, and fibre.

Again, fresh fruits are much better than the canned variety or even fruit juices. Canned fruits and fruit juices tend to include additional sugars, syrups or sweeteners.


You should always try a wide variety of fruits like blackberries, blueberries, raspberries, strawberries, goji berries, grapefruit, tangerines, cantaloupe, oranges, apples, bananas, peaches, pears, and apricots. I just listed a few and my mouth is just watering.

If you prefer juices go for smoothies. Buy a juicer make you own if you have to, they are absolutely delicious.

Diabetic food pyramid recommends: 2 - 4 servings per day.


Milk products provide additional calcium and protein. When choosing milk products go for low fat or fat free. They still taste great but without the nasties (saturated fats).

Diabetic food pyramid recommends: 2 - 3 servings per day.

Meat and Meat Substitutes

Meat and meat substitutes provide proteins and essential fatty acids like omega 3.

Whenever you are buying meats remember to choose lean cuts of meat like sirloin. If you are preparing poultry choose skinless breast portion.

This section includes beef, lamb, chicken, turkey, fish, eggs, tofu, dried beans, cheese, cottage cheese and peanut butterBaking, roasting or grilling is always better than frying because it eliminates the need to add any of the bad fats.

Diabetic food pyramid recommends: 2 - 3 serving per day.

Sweets, Fats and Alcohol

These foods at the very top of the pyramid should be avoided if possible. If you can’t avoid this group then consume sparingly.

Yes, sweets are good in case of emergency to bring your blood glucose level up quickly to prevent a bout of hypoglycaemia.

Diabetic food pyramid recommends: 0 servings - Use sparingly.

Following the Diabetic Food Pyramid Guidelines will ensure you remain on the road to good health. (Photo courtesy of the ADA)


Free diabetic diet for diabetes control plan 2


diabetic plate method

The diet for diabetes plate method is the simplest and easiest method to get started on your healthy diet for diabetes control quest. If you are not a diabetic then it is your diabetes prevention quest.

Anyway, the method simply involves you imagining your plate being divided into four equal segments. Now that your plate in divided into four segment fill two segment with non-starchy vegetables, one segment with meat and the other segment with starchy foods.


Being diabetic means that your body may be lacking some essential vitamins and nutrients. Therefore you should try to replace these nutrients as much as possible.

Ok you may also like to add half cup of yogurt (low fat of course)to include calcium in your diet for diabetes control which is good for strong bones and teeth. In addition your calcium helps the body utilise some of the other minerals.


I don’t know, I am not sure can you explain further? Don’t worry I have complied a small list just below to illustrate the plate method.

This is it but remember it is only a guide - each person requirements are different.


HALF (two segments (1/4 + 1/4)) of your plate should include food which will give you the necessary vitamin and minerals like the ones indicated below:

• Curly kale, spinach, carrots, lettuce, greens, cabbage, bok choy

• Courgettes, green beans, celery, cauliflower, tomatoes,

• vegetable juice, salsa, onion, shallots, cucumber, beets, okra, aubergines,

• broccoli, mushrooms, peppers, turnip, water cress,



ONE SEGMENT (1/4) of your plate should be filled with lean cuts or skinless meats which will provide the necessary protein.

These meats include:

• Chicken or turkey without the skin

• Fish such as tuna, salmon, cod, or catfish

• Seafood such as shrimp, clams, oysters, crab, or mussels

• Lean cuts of meat (e.g. lamb, beef or pork, preferable with the word loin added to the name such as sirloin or pork loin - please don’t ask for chicken loin – it does not exist)

• Tofu if you are a vegetarian, eggs, low-fat cheese



The other segment (1/4) will include a combination of starchy foods which will give you the energy the body needs to power itself.

These energy foods include:

• rice, pasta, whole grain breads, such as whole wheat or rye

• whole grain, high-fibre cereal for breakfast

• cooked cereal such as oatmeal, grits, hominy, or cream of wheat

• rice, pasta, tortillas

• cooked beans and peas, such as pinto beans or black-eyed peas

• potatoes, green peas, corn, lima beans, sweet potatoes, winter squash


This is the simplest method to having a balanced diabetic diet. The diabetic diet for diabetes plate method is very simple and easy to follow with vegetable making up the major portion of the meal.

A small glass of milk or one serving of low fat yogurt is included just to provide some extra calcium. I have included the basics here but if you need further information please visit the American Diabetes Association then return for some more juicy ideas.

The diabetic diet for diabetes plate method can be followed by anyone who wants to maintain good health. The diabetic diet for diabetes control diet suggested here is only a guide - your diabetes health care team would give you more specifics to suite your individual needs. Good luck


Getting Started With Nutrition Treatment

If you've never attempted to eat a healthy, well-balanced diabetic diet for diabetes control before - here is a great place to start. As i said before it can be difficult to get started. Try these tips from the American Dietetic Association:


Glucose Control

* Eat five fruits and vegetables every day.

* Eat sugars and sweets in moderation


Diabetic Diet for diabetes control

Wise food choices are a foundation of diabetes treatment. Diabetes experts suggest meal plans that are flexible and take your lifestyle and other health needs into account.

A registered dietician can help you design a meal plan.


Healthy diabetic eating includes

* Limiting sweets

* Eating often

* Being careful about when and how many carbohydrates you eat

* Eating lots of whole-grain foods, fruits and vegetables

* Eating less fat

* Limiting your use of alcohol


If you have diabetes, your body cannot make or properly use insulin. Without insulin high blood glucose, or sugar, levels in your blood will result. Healthy eating helps to reduce your blood sugar glucose levels. It is a critical part of managing your diabetes. By controlling your blood sugar can prevent the complications of diabetes.

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