You do not have to be diabetic to reap the health benefits of following a diabetic diet. Limiting foods high on the glycemic index and carbohydrate counting can help you manage your glucose levels and lose weight. A 1200-calorie diet reduces your calorie intake enough so you can shed pounds while also taking in sufficient nutrients to stay healthy and regulate your blood sugar level. Weight loss can also reduce or eliminate your need for insulin.
How to Use the Diabetes Food Pyramid
The diabetes food pyramid is made up of six food groups -- starches, vegetables, fruits, meats, milk and fats, and sweets. Starches make up the largest group and are represented at the bottom level of the food pyramid. The fats and sweets groups make up the very top of the pyramid. You should eat more foods from the bottom of the pyramid and fewer foods less often from the top of the pyramid.
1200-Calorie Food Plan
The National Institute of Diabetes and Digestive and Kidney Diseases recommends a 1200-calorie food plan if you are trying to lose weight or are mostly inactive. Based on the diabetes food pyramid, you can have six starches, three vegetables, two fruits, 4 to 6 oz. of meat, two dairy-equivalent servings and three fat or sweet servings. Starches are bread, cereal, pasta, grains and starchy vegetables such as corn and potatoes.
Food Group Servings
Stay within the recommended food group servings to manage your weight and control blood glucose levels. For example, one small roll, one baked potato and 1/2 cup of peas counts as three servings of starches. One cup of rice is also equivalent to three servings of starches.
Eat vegetables raw or cooked without animal sources of fat. One serving of vegetables is 1/2 cup of cooked green beans or cooked carrots. A fruit serving is equivalent to 1/2 cup of fruit juice or one banana. A milk or dairy serving is 1 cup of low-fat yogurt or 1 cup of skim or low-fat milk.
A serving of meat or meat substitute is measured in ounces. One egg or 2 tbsp. of peanut butter is 1 oz. Three ounces of meat is visually the palm of your hand.
Fat and sweet servings can add up quickly. One fat serving is one slice of bacon and 1 tsp. of oil. A sweet serving is one 3-inch cookie.
Using the Glycemic Index
The best way to use the glycemic index when meal planning is to think about the quality of the foods. The glycemic index measures how quickly a carbohydrate-containing food raises blood glucose levels. In general, foods that are ripe, processed and cooked have higher glycemic index numbers. The American Diabetes Association says that not all foods high on the glycemic index are bad for you; combine a high glycemic index food with a low one to balance out the effect on blood glucose levels.
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