The Diabetes Food Pyramid

The Diabetes Food Pyramid is a diabetic meal planning technique. It groups foods based on their carbohydrate and protein content.

The Diabetes Food Pyramid looks similar to the regular Food Pyramid, however; the former is grouped on the basis of their nutrient content that affect blood sugar levels most, specifically, the carbohydrates and proteins, rather than their food groups.

Following is a description of each group and the recommended range of servings of each group.

Grains and Starches (6-11servings per day)

These foods contain mostly carbohydrates. The foods in this group are made mostly of grains, such as wheat, rye, and oats. Vegetables rich in starch like potatoes, peas, and corn and black eyed peas also belong in this group. They are classified under this group because a serving of it gives as much carbohydrate as a slice of bread. So, you should count them as carbohydrates for your meal plan. Whole grain starches are preferably healthy because they are high in vitamins,minerals and fiber and low on carbohydrates.

The serving sizes are:

1 slice of bread
¼ of a bagel (1 ounce)
½ an English muffin or pita bread
1, 6 inch tortilla
¾ cup dry cereal
½ cup cooked cereal
½ cup potato, yam, peas, corn, or cooked beans
1 cup winter squash
1/3 cup of rice or pasta

Vegetables (at least 3-5 servings per day)

Vegetables are rich in vitamins, minerals and fiber and naturally healthy for diabetics. This group includes the green leafy vegetables such spinach, chicory, sorrel, Swiss chard, broccoli, cabbage, cauliflower, and kale, carrots, tomatoes, cucumbers, and lettuce. On the other hand, starchy vegetables such as potatoes, corn, peas, and lima beans are counted in the starch and grain group because of their high carbohydrate content.
A serving is:
1 cup raw
½ cup cooked

Fruit (2-4 servings per day)

Fruits also contain carbohydrates but they have plenty of vitamins, minerals, and fiber too. This group includes blackberries, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, apricots, and grapes.
A serving is:
½ cup canned fruit
1 small fresh fruit
2 tbs dried fruit
1 cup of melon or raspberries
1 ¼ cup of whole strawberries

Milk (2-3 servings per day)

Milk is filled with protein and calcium as well as many other vitamins. Opt for the non-fat or low-fat dairy products instead of the full cream variety.
A serving is:
1 cup non-fat or low-fat milk
1 cup of yogurt

Meat and Meat Substitutes (4-6 oz per day divided between meals)

Meat and meat substitutes are great sources of protein and many vitamins and minerals. They include beef, chicken, veal, eggs and pork. Stay away from fatty portions such as the chicken skin. Instead, choose from lean meats, poultry and fish. Keep your portion sizes small. Three ounces is about the size of a deck of cards.
Equal to 1 oz of meat:

¼ cup cottage cheese
1 egg
1 Tbsp peanut butter
½ cup tofu

Fats, Sweets, and Alcohol

These aren't as nutritious as vegetables or grains. So keep your servings to a minimum and save them for special occasions.
Serving sizes include:
½ cup ice cream
1 small cupcake or muffin
2 small cookies

My name is Gary Turner and I have been a diabetic since 1984. I started Diet Plan for Diabetes to provide other diabetics the information they need to manage their diabetes and live a longer, fuller life. Subscribe now to my FREE Diet Plan for Diabetes Mini-Course to find tips for keeping your blood sugar under control, and much more.

Creating a Diet Plan for Your Diabetes

Know Yourself

The most important consideration to keep in mind is your own weight, target blood sugar level, drug regimen such as insulin shots and blood sugar lowering agents and the presence or absence of other diseases. What’s more, take into account your personal tastes and lifestyle needs.

Knowing Your Food Groups

Before creating an effective diabetic diet plan, you should know the fundamentals about food. Foods basically fall into four categories:

1. Carbohydrates: Carbohydrates are the body’s main source of energy. Starches like bread, rice and cereals, fruits and vegetables, sweet drinks and snack foods such as sodas potato chips.First of all, identify and focus on the healthy sources of carbohydrates such as whole wheat bread as opposed to white bread. The second step is where carbohydrate counting comes in. The amount you need from this group depends on your target blood sugar level. A 45%-60% of carbohydrates of your daily calories is an acceptable amount although it may vary for different individuals.

2. Fats: Contrary to popular belief, fats are needed by the body too provided they are in the right amount. Keep your fat intake within 20%-35% of your daily calories. Look out for saturated and trans fats and limit the intake of the former to no more than 7% of your daily calories and as much as possible avoid the latter completely. Choose omega 3 fatty acids rich foods sush as salmon and mackerel, monounsaturated and polyunsaturated fats such as olive oil for cooking your meals.

3. Proteins: These are needed by the body primarily for tissue repair and muscle growth. But proteins are broken down into glucose too in a process known as gluconeogenesis to provide energy. Hence, it can trigger high sugar levels too. A modest 15%-20% protein of your daily calorie intake is a reasonable range.

4. Fibers: These are usually found in fruits and vegetables. They should compose a larger part of your meal because they give the body the sense of being full and thus, curb your overeating tendencies. A 25-30g of fiber each day is good for you.

Keep in mind that 1 g of carbohydrate and 1g of protein provides 4 kilocalories each. 1g of fat is equivalent to 9 kilocalories.

Use Food Exchange Lists

This information provides the diabetic patient the power to choose food from an approved list of food categories in order to cater, to a certain extent, to her own personal preferences. With it, the diabetic can substitute a certain food for another one belonging to the same food group. It provides approximately the same amount of the necessary nutrients and has a similar effect on the blood sugar levels. As a result, the target blood sugar level remains predictable and more importantly, still attainable.

Here's an example:

My name is Gary Turner and I have been a diabetic since 1984. I started Diet Plan for Diabetes to provide other diabetics the information they need to manage their diabetes and live a longer, fuller life. Subscribe now to my FREE Diet Plan for Diabetes Mini-Course to find tips for keeping your blood sugar under control, and much more.

What is a Diabetes Diet Plan?

To put it simply, a Diabetes Diet Plan is a deliberate eating plan that will help you control your blood sugar levels. It involves eating a variety of the recommended healthy foods in moderate amounts and sticking to regular meal times. Because an excess in carbohydrate and fat intake sends your blood sugar to alarming levels, the diet should consistently make up of vegetables, fruits and whole grains.

Meal planning

The key here is consistency and making informed food choices.

• Your meal plan should consistently comprise of a variety of healthy foods (low in carbohydrates and fats). This makes sense because the more you vary your food especially carbohydrates the harder it is to keep track of your blood sugar levels.
• Follow an established eating routine. Read food labels and count your carbohydrate and fat intake. Use Food Exchange Lists.
• Plan your meals well and stick to it.

Having your doctor and dietitian involved

The shift to a healthy diet plan from your normal carefree eating habit is by no means easy. The transition does not happen over night but your doctor and dietitian can advice you on ways to keep yourself on track. For instance, a dietitian can advice you on how to keep yourself from overeating, losing the excess weight and making better food choices.

Having your peers involved

Because it is customary for people to eat meals with their peers, it would be wise to inform your family and friends of your Diet Plan. This knowledge will guide them in making future meals with you that both accommodate your Diet Plan and their own personal tastes.

Eating out doesn’t have to be a problem

The prospect of eating out is usually filled with joy and anticipation. For diabetics on a diet plan, this is often met with dread and a sense of inevitable helplessness. It doesn’t have to be this way. In fact, you can incorporate restaurant menus into your Diet Plan.

• First of all, when eating out, look over their menus carefully and if possible, ask a restaurant staff about the ingredients, carbohydrate and fat content in the foods and drinks they prepare.
• Secondly, pay attention to their serving sizes and extra side dishes. Moderation is the key.
• Thirdly, make healthier food substitutions. For example, instead of having a regular salad dressing, bypass it or have the low-fat variety.
• Last but not the least; remember to stick to the ground rules of your diet plan and your target blood sugar level.

My name is Gary Turner and I have been a diabetic since 1984. I started Diet Plan for Diabetes to provide other diabetics the information they need to manage their diabetes and live a longer, fuller life. Subscribe now to my FREE Diet Plan for Diabetes Mini Course to find tips for keeping your blood sugar under control, and much more.

Facts About Diabetes Mellitus

Diabetes Mellitus (DM) is a chronic, progressive disease in which the body cannot regulate the amount of sugar (glucose) in the blood and utilize it properly. The glucose is needed by the body for energy to perform its normal functions like walking, exercising and performing the daily chores. When you eat a meal like a soda and burger, the body breaks down the complex chemical structure that makes up your food into glucose, a simple sugar, which is easily absorbed and used by the cells in the body.

In healthy individuals, the blood glucose level is regulated primarily by two hormones- insulin and glucagon. The former is produced by the beta cells and the latter by the alpha cells of the pancreas. Essentially, insulin keeps blood sugar from going up (hyperglycemia) more than its normal level (> 200mg/dL taken randomly) by allowing the glucose to move from the blood into liver, muscle, and fat cells, where it is used for fuel. On the other hand, when blood sugar level drops too low (hypoglycemia), the body releases glucagon to raise it up to its normal level again.

When the body is unable to control the surge of blood glucose in the circulation, some of it leaks into the urine, a condition called glycosuria. This happens because the kidneys are overwhelmed by the excess glucose and are unable to reabsorb it. Normally, glucose is not found in the urine because it is a necessary nutrient and therefore, reabsorbed into the circulation. Glycosuria is one of the most notable symptoms of Diabetes Mellitus although its existence could be due to other factors such as the intake of drugs. Other signs and symptoms include the three P's:
• Polyphagia (excessive hunger)
• Polyuria (excessive urination)
• Polydipsia (excessive thirst)

Statistics
About 17 million Americans (6.2% of adults in North America) are believed to have diabetes. About one third of diabetic adults do not know they have diabetes. Type 1 DM accounts for the 10% of the cases and the remaining 90% is attributed to Type 2 DM.

About 1 million new cases occur each year, and diabetes is the direct or indirect cause of at least 200,000 deaths each year. It is listed as the sixth leading cause of death in the United States.
The incidence of diabetes is increasing rapidly. This is attributed to many factors, but the most significant are obesity and the prevalence of sedentary lifestyles.

Pre-diabetes
This is a common condition where the blood sugar level is higher than normal but not high enough to be considered diabetic. Pre-diabetes almost always leads to Type 2 DM, cardiovascular diseases and stroke.

Pre-diabetes can typically be reversed without insulin or medication by losing a modest amount of weight and increasing your physical activity. This weight loss can prevent, or at least delay, the onset of Type 2 diabetes.
An international expert committee of the American Diabetes Association redefined the criteria for Pre-diabetes, lowering the blood sugar level cut-off point for Pre-diabetes. As a result, approximately 20% more adults are now believed to have this condition and at risk of developing Type 2 DM within 10 years if they do not exercise, maintain a healthy weight and reduce their fast food intake.

As you may be aware, Diabetes Mellitus primarily occurs in two forms:
1. Type 1 Diabetes Mellitus: people with it cannot produce any insulin or enough of it. It is also formerly known as juvenile-onset Diabetes Mellitus and Insulin Dependent Diabetes Mellitus (IDDM).

2. Type 2 Diabetes Mellitus: people with it have insulin but cannot utilize it properly. To distinguish it from the Type 1, it also used to be known as adult-onset diabetes Mellitus and non-insulin dependent Diabetes Mellitus (NIDDM).

Sometimes, both types occur together. Generally, both Type 1 and Type 2 results in the accumulation of glucose in the blood. Consequently, the cells that need the glucose for fuel are starved and certain organs and tissues exposed to the high glucose levels are harmed too.

Another form of diabetes is the one that occurs during the second half of pregnancy. This is called Gestational Diabetes and is present in 2-4% of pregnant women. It typically goes away after delivery of the baby. Women who have Gestational Diabetes are more likely than other women to develop Type 2 DM later in life. Also, women with Gestational Diabetes are more likely to have large babies.

Secondary Diabetes is also known to happen to individuals who have endocrine disorders such as Cushing's syndrome and pancreatic disease; and those who use anti-inflammatory medications such adrenocorticosteroids and antihypertensive drugs like thiazide diuretics (Diuril).

My name is Gary Turner and I have been a diabetic since 1984. I started Diet Plan for Diabetes to provide other diabetics the information they need to manage their diabetes and live a longer, fuller life. In my free mini-course, you'll find tips for keeping your blood sugar under control, and much more. My Diet Plan for Diabetes eBook is the result of personal experience combined with much additional research, to provide a complete and extensive guide to managing diabetes.