1. Study the Pyramid
The Diabetic Food Guide Pyramid is a pyramid of six food groups, in order of importance, recommended for a diabetic diet to help control blood sugar and insulin levels. Unlike the USDA Food Guide Pyramid, the Diabetic pyramid is divided according to the nutritional value of foods based upon their carbohydrate and protein properties rather than overall nutritional worth. To begin using the Diabetic Food Pyramid, study the structure and suggested food groups. Try finding information at sources such as www.diabetesmellitus-information.com or www.diabetes.org, or asking your health care provider for more detailed information. For diabetics needing food menu guidance, the Diabetic Food Pyramid is a valid source for daily dining, and should be kept on hand at all times. Try placing the graph at eye level on your refrigerator door, office wall, or keep a copy in your pocket as a daily reminder of the healthy diabetic diet.
2. Start At the Bottom
The most important category of the Diabetic Food Guide Pyramid is classified as "breads, grains, and other starches." It constitutes the bottom and largest tier of recommended food groups. Eating between 6 to 11 servings per day is advised, with lesser serving sizes equated for women and more for men. This includes eating healthy sources of grains such as whole-wheat breads and pasta, while avoiding processed sources of carbohydrate like white breads, pastries, and baked goods. It is also important to make sure that your breads and grains do not contain additional sugar, as sugar must be avoided almost all of the time on a diabetic eating plan. Small exceptions are created for occasional, moderate indulgence (and never on an empty stomach).
3. Work Your Way Up
The middle levels of the pyramid are designated for vegetables and fruits, respectively. Aim to purchase fresh, preferably raw produce that varies in a wide range of colors and flavors to create a well-rounded diet. Try to eat 3 to 5 servings per day of vegetables and fresh fruits, making sure to choose natural varieties over versions with sugar additives. Following produce in priority is protein: 4 to 6 oz. should be eaten each day. Strive to include lean, non-fatty meats such as fish and chicken, as well as high in protein meat substitutes like cottage cheese, peanut butter, eggs, and vegan meat replacements. Next, try to eat 2 to 3 servings of milk per day, and always pick non-fat or skim varieties over the full-fat options.
4. Be Careful At the Top
The smallest and top tier of the Diabetic Food Guide Pyramid is reserved for moderate, very occasional indulgence in sweets, oils and fats. A low-fat diet has been proven helpful for diabetics, so keep items such as oils, chocolate or desserts to a minimum. In addition, sugar should be a rare (or nonexistent) aspect of the diabetic diet, so check products and food labels to ensure that there is no accidental overindulgence. A sugar-free diet is a defining aspect of eating healthfully for diabetes.
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