Diabetic diet meal plan | EFFECTIVE Type 2 Diabetes Diet Plan | How To Control Diabetes Naturally
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Diabetes Diet and Guidelines
What is a diabetic diet
A diabetic diet is an eating plan or diet recommended for people with diabetes mellitus to assist them in controlling their blood sugar.
It has been recommended that between 40 to 65% of calories should be obtained from carbohydrates, although the American Diabetes Association in 1994 recommended 60 to 70%.
It is based on the basic five food groups and the guide stipulates the percentage of a person’s plate that should be made up of each food group.
Thus Fruits and vegetables – 33%, Bread, rice, potatoes, pasta and other starchy foods – 33%, Milk and other dairy products – 15%, Meat, fish, egg, beans and other non-dairy sources of protein – 12% and foods and drinks high in fat or sugar – 7%.
This plan was revised by the Harvard School of Public Health in their Harvard Healthy Eating Plate.
On the other hand the American Diabetic Association recommends that you create your own plate by following these simple steps;
“Using your dinner plate, put a line down the middle of the plate. Then on one side, cut it again so you will have three sections on your plate.
1. Fill the largest section with non-starchy vegetables such as:
spinach, carrots, lettuce, greens, cabbage, bok choy
green beans, broccoli, cauliflower, tomatoes,
vegetable juice, salsa, onion, cucumber, beets, okra,
mushrooms, peppers, turnips
2. Now in one of the small sections, put grains and starchy foods such as:
whole grain breads, such as whole wheat or rye
whole grain, high-fiber cereal
cooked cereal such as oatmeal, grits, hominy or cream of wheat
rice, pasta, dal, tortillas
cooked beans and peas, such as pinto beans or black-eyed peas
potatoes, green peas, corn, lima beans, sweet potatoes, winter squash
low-fat crackers, snack chips, pretzels and light popcorn
3. Then in the other small section, put your protein such as:
chicken or turkey without the skin
fish such as tuna, salmon, cod or catfish
other seafood such as shrimp, clams, oysters, crab or mussels
lean cuts of beef and pork such as sirloin or pork loin
tofu, eggs, low-fat cheese
To complete your meal, add a low-calorie drink like water, unsweetened tea or coffee”.
Let us now consider some specific diets. There are several and all have at one time or another been very popular. These still enjoy varying degrees of patronage, though some more than others.
The low Carb diet
This diet advocates that the removal of carbohydrates from the standard diet may help reverse diabetes. Fat would become the main energy source and insulin resistance related complications would greatly reduce.
The high Fiber diet
Showing better results than the American Diabetes Association recommended diet, this diet is said to control blood sugar levels with the same efficacy as oral diabetes drugs.
The Paleolithic diet
The Pritikin diet
Is made up mostly of fruit, whole grains, vegetables and the like. It is high in dietary fiber and carbohydrates. It balances its high carbohydrate content.
The G.I. diet
One should not also forget the vegan diet which has an ability to improve glycemic control similar to the ADA diet.
The Newcastle Diet
Lastly it is worth mentioning the Newcastle diet. Although strictly speaking, it may not be the sort of diet one continues with once the initial objective has been met, it is worth mentioning.
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