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.