The American Diabetic Association or the ADA constantly carries out new research and brings out the latest findings in the field of diabetes, so as to help out patients deal with their problem.
Their latest subject of research is diabetic diet and what exactly it should contain.
Here is a two-part series, which deals with what you can eat while suffering from this disorder.
Any healthcare advisor can provide the ideal diabetic meal plan to you.
What is special with this food pyramid plan is that you get to know what kinds of food you can indulge in without feeling very guilty and what you should avoid as far as possible.
This list also makes it more methodical and so, more simple for you to plan your meals in a way that you get the maximum nutrition out of them.
You should ideally consume about 1200-1600 calories a day, so that your energy lasts all day through.
Of course, it also depends upon how much active you are physically and how fast your body is able to burn up all the calories consumed.
Here is the diabetic food pyramid given by the ADA.
The first ingredient constitutes the base of the pyramid and this is the food variety that can be consumed the most.
Likewise, the items mentioned last constitute the top of the pyramid and are best avoided or consumed in the minimum quantities.
- Whole grains and starchy foods Whole grains are far better than anything else, as they contain a lot of fiber and essential nutrients for the body.
Some schools believe that one should completely do away with starchy foods.
But that is not so true.
Starch, that is, carbohydrates, consumed in moderation, gives the body the necessary energy to keep going on all day.
So you could do well to include foods such as rice, pasta, cereal and bread in your everyday diet.
Apart from these, black-eyed peas, potatoes and dry beans too are good for you.
- Vegetables Go for veggies that are really rich in vitamins, minerals and other nutrients.
Cabbage, cauliflower, broccoli, spinach, tomatoes, carrots and lettuce are some of the vegetables that can vastly benefit you.
- Fruits Many fruits like mangoes and avocados are naturally loaded with calories.
Try and avoid them or at least minimize their intake, as they can cause problems for you later.
Of course, you should not expect to have major trouble if you take a little bite when you are absolutely in control of your blood sugar and lead an active lifestyle.
Fruits such as bananas, pears, peaches, melons, apricots and oranges will work wonders for you! - Milk and milk products Using skimmed milk and milk products will let you cut down on calories without compromising on the taste of the product.
- Meats Eat only lean meats like skinned chicken, fish, eggs and turkey.
If you prefer vegetarian, you could also try tofu and cottage cheese.
These supply you the protein you need.
- Fried and sweet foods These are best kept away from, as they practically drip with calories! Such foods include cakes, cookies, chips and other fried sweets and savories.
Of course, you could indulge in a bite occasionally, but do take care not to overdo it in any way.
Please refer to the next part to know more about diabetic diets.