Diabetes Food Pyramid
Medically Reviewed by Dr Sravya, MBBS, MS
Diabetes occurs when the body’s blood sugar levels shoot up. This happens when your body is unable to utilise glucose adequately. If you want to lower your blood sugar levels, follow the diabetic food pyramid which helps you to make wise food choices.
The food which you eat breaks down into glucose which enters into the bloodstream of your body. Later, this glucose is absorbed by the cells from the bloodstream for various metabolic activities. Now this whole process of absorption and regulation of glucose is being managed by the insulin hormone. When the insulin hormone is produced less in your body or if the body cells become insulin resistant, it leads to type 2 diabetes and it is said that insulin resistance is one of the leading causes of this type.
Physicians and healthcare professionals often recommend diabetic patients to avoid foods which contain high glycemic levels as they release glucose rapidly into the bloodstream resulting in the immediate rise of blood glucose levels in your body. This is why you should carefully choose the healthy food to consume during your diabetes management which helps you to control your diabetes.
Consuming foods with less glycemic levels will help you to achieve this. Now, let’s discuss in detail about this diabetic food pyramid! You might be thinking about how to choose a healthy diabetic diet & what types of food and how much food to eat.
But no worries! The American Diabetes Association designed a food pyramid for diabetics that makes it easier for you to choose the right food and maintain a healthy diabetic diet.
This diabetic food pyramid is classified into 6 food groups each with a distinct size. It aims to guide you to have an ideal diet plan that helps control diabetes.
If you wish to be free from diabetes, you have to follow the perfect diet plan with the support of the diabetic food pyramid. The bottom of the pyramid is the largest group which represents the food that you can consume more. The top of the pyramid is the smallest group which represents the food that you should consume less.
The food pyramid largely comprises carbohydrates, vegetables, fruits, and cereal along with a small proportion of dairy products, meat & meat substitutes. It gives you information on what to eat and in what amounts. Despite having diabetes, you are allowed to have a small amount of fats and sweets, but you should be cautious while selecting these kinds of foods.
USDA dietary recommendations:
- Follow a healthy diet plan throughout your life.
- Consume a limited amount of calories from added preservatives and saturated fats.
- Concentrate on quantity, nutritious richness and variety.
- Switch to healthier food and drinks.
Diabetes food pyramid composition
Food Category | List & amount |
|---|---|
Breads, grains and other
starches | ● This is the largest group & consists of mostly
carbohydrates which include bread, pasta, rice &
cereal.
● It also contains starchy vegetables like potatoes, corn,
and peas & also consists of dry beans.
● Eat 6 -11 servings a day.
● 1 slice of bread, ¾ cup dried cereal or ½ cup rice, peas,
beans. |
Vegetables | ● This group of food pyramid includes vegetables like
spinach, broccoli, cauliflower, carrots, cucumbers,
cabbage, etc.
● Most of the veggies are good for diabetics which offer
dietary fibre, vitamins & nutrients.
● Eat 3-5 servings a day.
● 1 serving of vegetables is ½ |
Fruits | ● These include oranges, apples, berries, bananas, etc.
● Like vegetables, fruits also offer lots of vitamins and
nutrients.
● Eat 2-4 servings a day.
● 1 medium-sized orange, 1 cup of strawberries, 1 cup of
watermelon, 1 banana and an apple |
Milk | ● Milk products offer vitamins, calcium & proteins.
● Your milk products should be fat-free or low-fat to
minimise saturated fats.
● Get 2-3 servings a day.
● 1 cup of milk or 1 cup of yoghourt. |
Meat and meat substitutes | ● These include beef, chicken, pork, etc.
● This group also consists of other proteins like eggs,
cheese, peanut butter, tofu, etc.
● Get 4-6 ounces a day.
● A 3-ounce serving is good and make sure not to get all
the servings in one meal.
● Other servings include 1 egg, 1 tablespoon of peanut
butter, ½ tofu, and ¼ cup of cottage cheese. |
Fats, sweets and oils | ● This group is the last & smallest group of your diabetic
diet plan.● This last group of diets should be saved for special
occasions. These foods contain lots of sugar and fat.
● Many of these foods do not offer any nutrients or only
a small amount is offered.
● These types of food should be limited & consume only
a small amount at a time.
● This group includes cookies, cakes, candies, potato
chips, fried foods, etc.
● ½ cup of ice cream, 2 cookies.
● This group also consists of alcohol which contains a
lot of sugar. So avoid consuming alcohol as much as
possible. |
Diabetes meal plan advises:
- Have your meals on time with the right quantity.
- Do not skip meals. It can cause blood sugar spikes & it may lead to hyperglycemia or hypoglycemia.
- Keep yourself hydrated by drinking water regularly which will help you to reduce the chances of low blood sugar levels after a heavy exercise or work.
- Monitor your calorie count regularly.
- Check your blood sugar levels regularly after meals and after any heavy physical activity.
- Limit the usage of cooking oil. Sunflower oil, mustard oil, groundnut oil, and olive oil can be used as cooking oil.
- Try to avoid fruit juices because consuming fruit juices can cause high blood sugar levels rapidly. Therefore, eat fresh fruits directly.
- Limit eating fried foods and do not drink any carbonated drinks.
- Use multigrain atta for chapatis. It contains calories and is perfect for a diabetic meal.
- Avoid eating oily foods as it may cause weight gain and may lead to high cholesterol levels.
- If your blood sugar levels are too low, take 3 teaspoons of honey or sugar.
- Do not consume alcohol during your diabetic management.
- Keep yourself hydrated before and after exercise.
- You can do some simple exercises like walking, jogging, swimming, etc for blood circulation.
- Limit your lunch intake. Do not overdo it.
Note:
Diabetic diet plans may vary from person to person depending upon their condition. Being diabetic necessitates a high level of food awareness. Additionally, type 2 diabetes may be managed with diet and exercise. This diabetic food pyramid will help you to choose a proper food diet and control your blood glucose levels. A healthy lifestyle, diet and treatment will help you to get rid of diabetes.