While most foods can fit within a diabetes-friendly diet, a healthy diet plan can guide you toward optimum foods and portion sizes and help ease the process of blood sugar management. In general, healthy diabetes diets promote a variety of nutritious foods and balanced meals. Your diet should also provide flexibility and enjoyment so that you can enjoy flavorful foods and dine socially if you desire. For best results, seek guidance from your doctor or dietitian.
The Plate Method
The Plate Method is a diet plan promoted by the American Diabetes Association that emphasizes portion control and healthy food choices. To utilize the Plate Method, imagine a line drawn down the middle of your lunch or dinner plate and an additional line separating one half of your plate into two halves. Fill the largest segment of your plate with nonstarchy vegetables, such as leafy greens, carrots, string beans, broccoli, cauliflower, tomatoes, onions, cucumbers, beets, bell peppers and mushrooms. Fill one of the smaller segments --- one-quarter of your plate --- with lean protein-rich foods, such as skinless poultry, fish, lean meat, eggs, tofu and low-fat cheese. Choose starchy foods, such as whole-grain bread, brown rice, baked potato, squash, pasta or crackers for the last small segment. Lastly, add either 1 cup of low-fat or skim milk or a small carbohydrate-containing food, such as a dinner roll, cup of yogurt, or fresh or canned fruit. Create similar balance at breakfast meals. The American Diabetic Association recommends starting with portion control, then gradually improving your food choices until most of your foods are nutrient-rich.
Low-Glycemic Diet
A low-glycemic diet utilizes the glycemic index --- a rating system that designates numbers to carbohydrate-containing foods that reflect the food's impact on your blood sugar levels. According to Mayo Clinic endocrinologist Dr. Maria Collazo-Clavell, the glycemic index is one of numerous helpful tools for managing diabetes and may provide the following benefits: improved blood sugar management, reduced need for diabetes drugs, and improved appetite and weight control. To benefit from a low-glycemic diet, replace high-glycemic carbohydrates, such as enriched white and wheat breads, pasta, cereals and snack foods with low-glycemic foods, such as whole grains, legumes and starchy vegetables. Consume protein-rich food, such as fish, poultry, lean meat or low-fat milk, at each meal for additional benefits. When you do consume a high-glycemic carbohydrate, keep your portion modest and balance it with protein or fiber-rich foods to prevent blood sugar spikes. Since a low-glycemic diet can be challenging to follow, Collazo-Clavell suggests guidance from your dietitian.
Food Pyramid Plan
The Diabetes Food Pyramid provides a visual guide based on diabetes-friendly foods, portion sizes and quantities. According to the National Diabetes Information Clearinghouse, the pyramid can help you make appropriate food choices throughout each day. To utilize the Diabetes Food Pyramid, determine your basic caloric needs. If you require 1,200 to 1,600 calories per day, the pyramid plan suggests approximately six starch servings, three vegetable servings, two fruits, two milk servings, 4 to 6 oz. of lean meat or meat substitutes, and a maximum of three fat servings. If you require 1,600 to 2,000 calories each day, aim for eight starch servings, four vegetable servings, three fruits, two milk servings, 4 to 6 oz. of meat or meat substitutes, and a maximum of four fat servings. Larger or extremely active adults may require ten starch servings and up to 7 oz. of meat or meat substitutes. Though all foods within each nutrient group are acceptable, choose nutrient-rich foods, such as whole-grain starches, lean poultry rather than high-fat meat, and plant-based oils or nuts over butter most often.
