A diet for diabetes is not so different from any good, healthy eating routine. The main goal for diabetic diet is to maintain a level blood sugar, and this can be achieved by a combination of three separate actions.
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Avoiding foods that are high is sugar, as well as simple carbohydrates that the body will quickly convert to sugar.
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Using portion control to limit your intake of all foods while still providing proper nutrition.
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Eating many small meals a day rather than three large ones.
For many diabetics, what you eat is not so much the issue as how much you eat, but there are always choices and picking healthier ones will make controlling diabetes that much easier. What follows is a comprehensive guide to the main food groups for diabetic diet, with recommendations for the best choices in each category and suggestions for portion estimation.
Diabetic Diet Food Guide
Vegetables - Spinach, carrots, broccoli, tomatoes, lettuce, cabbage and cucumbers are only a sampling of vegetables you can eat as a side dish or for a snack. 3.5 servings a day are needed, and a good rule of thumb is 1 cup raw or ½ cup cooked per serving.
Fruits - Most contain carbohydrates as well as natural sugars, so watch your intake carefully. Combining then with protein at snack time or before exercise is a good idea. A small apple, banana, or peach is a serving, or ½ cup of canned fruit (make sure canned fruits are packed in unsweetened fruit juice - not syrup) 2-4 servings a day are required.
Grains and Starches - Bread products are huge source of carbohydrates in your diet. Choosing whole grain products whenever possible supplies your body with more complex carbs that take longer to break down, relieving your system of the need to deal with sudden influxes of sugar. Six to eight servings a day spread out over 5-6 meals is best. A slice of bread or ½ cup of starchy food is a serving. Potatoes, corn and pasta fall in this category as well.
Milk - Dairy products can be high in carbs as well, so try to limit yourself to one 8 oz serving at a time. Low-fat milk or unsweetened yogurt are good selections. Try to get at least 2-3 servings per day.
Protein - This can be meat or meat substitutes such as peanut butter, tofu, cheese and eggs. Approximately 6oz is needed per day, broken into 2-3 servings. A 3 oz serving is the size of a deck of cards; an ounce of cheese is comparable to four dice. A tablespoon of peanut butter or a small egg can be considered an ounce.
Fats and Sweets - Fats are necessary; just choose wisely. Avocadoes are a wonderful topping, or make your own dressing to avoid trans-fats. Sweets are actually allowed many diabetics if the portion is strictly controlled; a mini cupcake or two small cookies along with a well balanced meal may be permitted if they cause no ill effects. Sugar free desserts are another option, but the extra carbs must be taken into account.
By learning with foods you tolerate best, and finding creative ways to indulge your favorites, you should be able to plan your meals around a wide variety of items. Learning to choose healthy options like whole grain bread and low-fat cottage cheese, and picking veggies for a snack rather than chips is not only good for diabetics, but for anyone seeking a healthier lifestyle.
Glycemic Index Food Chart
Low Glycemic Index Food (Less than 55)
Foods with GI index between 55 and 70 are considered intermediate
High Glycemic Index food GI (more than 70)
Food List Food Glycemic Index
Bakery Products
Pound Cake Low 54
Danish Pastry Medium 59
Muffin Medium 62
Cake Medium 66
Croissant Medium 67
Waffles High 76
Doughnut High 76
Beverages
Soy Milk Low 30
Apple Juice Low 41
Carrot Juice Low 45
Pineapple Juice Low 46
Grapefruit Juice Low 48
Orange Juice Low 52
Biscuits
Shortbread Medium 64
Water Biscuits Medium 64
Ryvita Medium 67
Wafer Bisquits High 77
Rice Cakes High 77
Breads
Multi Grain Bread Low 48
Whole Grain Low 50
Pita Bread Medium 57
Pizza Medium 60
Hamburger Bun Medium 61
Rye-Flour Bread Medium 64
Whole Meal Bread Medium 69
White Bread High 71
White Rolls High 73
Baguette High 95
Breakfast Cereals
All-Bran Low 42
Porridge, non instant Low 42
Oat Bran Medium 55
Muesli Medium 56
Mini Wheats Medium 57
Shredded Wheat Medium 69
Golden Grahams High 71
Puffed Wheat High 74
Rice Krispies High 82
Corn Flakes High 83
Cereal Grains
Rye Low 34
Wheat Kernels Low 41
Rice Low 46
Barley Low 50
Rice, brown Medium 55
Rice, wild Medium 57
Rice, white Medium 58
Barley, flakes Medium 66
Taco Shell Medium 68
Dairy Foods
Yogurt low-fat Low 14
Milk, Chocolate Low 24
Milk, Whole Low 27
Milk, Fat-free Low 32
Milk, Skim Low 32
Ice Cream, low fat Low 50
Ice Cream Medium 61
Fruits
Cherries Low 22
Grapefruit Low 25
Apricots (dried) Low 31
Apples Low 38
Pears Low 38
Plums Low 39
Peaches Low 42
Oranges Low 44
Grapes Low 46
Kiwi Fruit Low 53
Bananas Low 54
Fruit Cocktail Medium 55
Mangoes Medium 56
Apricots Medium 57
Raisins Medium 64
Pineapple Medium 66
Watermelon High 72
Pasta
Spaghetti Low 27
Fettuccine Low 32
Vermicelli Low 35
Spaghetti, whole wheat Low 37
Ravioli, meat filled Low 39
Macaroni Low 45
Rice Pasta, brown High 92
Root Crop
Carrots Low 39
Yam Low 51
Sweet Potato Low 54
Potato Medium 60
Chips High 75
Snacks and Sweats
Peanuts Low 15
Snickers Bar Low 40
Chocolate Bar Low 49
Jams Low 49
Popcorn Medium 55
Corn Chips High 74
Jelly Beans High 80
Pretzels High 81Soups
Tomato Soup Low 38
Lentil Soup Low 44
Black Bean Soup Medium 64
Green Pee Soup Medium 66Vegetables and Beans
Artichoke Low 15
Asparagus Low 15
Broccoli Low 15
Cauliflower Low 15
Celery Low 15
Cucumber Low 15
Eggplant Low 15
Green Beans Low 15
Lettuce Low 15
Peppers Low 15
Snow Peas Low 15
Spinach Low 15
Tomatoes Low 15
Zucchini Low 15
Sgoy Beans Low 16
Peas Low 22
Kidney Beans Low 29
Lentils Low 29
Chickpeas Low 33
Broad Beans High 79
