Diabetes food pyramid is meal planner developed for those with diabetes or prediabetes. The food pyramid consists of six major food groups that are divided across four different levels. The levels depict the quantity of food that is safe for consumption of that food group.
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This food pyramid was designed by the United States Department of Agriculture [USDA]. The major food groups in different levels are as follows:
By following the food pyramid you aim to eat more carbohydrates from the lower level and fewer carbohydrates from the upper levels. |
Levels of the Pyramid
There are four levels in a diabetes food pyramid and across these levels, 6 major food groups are divided as follows:
Bread, Grains and Starches
The lowest level of the pyramid consists of bread, grains, pasta, rice, potatoes, corn, beans. Around 6-11 serving of this food groups can be consumed in a day. You should derive most of your carbohydrate source from this level.
Fruits and Vegetables
The next level of the food pyramid is fruits and vegetables. Vegetables have very low sugars and fats and are rich in nutrients. Some of the vegetables included on this category are: carrots, cabbages, cauliflower, cucumber, lettuce, spinach and so on. One serving (1 cup) is recommended.
Fruits contain natural sugar but are nutritious. Only certain fruits are entertained as many fruits have high sugar content in them. Some of the fruits recommended are: berries, grapes, pomegranate, apples, and two to three spoons of dried fruit.
Milk, Meat, Fish and Seafood
The third level of the food pyramid is reserved for dairy, meat and seafood. Skim milk and low fat curd or yogurt is preferred. Choose from a variety of lean meat such as chicken, turkey, duck, lean beef and eggs. The intake of protein source should be around 4 to 6 oz. daily. Fish with low fat content should be consumed such as sardines, salmon, fresh water fish and so on.
Fats oils and sweets
These are also called as the “treat level”. The food groups in this category do not have any nutritional value. A small portion of this food group occasionally is considered fine. This food groups includes: fried foods, alcohol, sweets, ice-creams, cakes and cookies.
Gestational Diabetes Food Pyramid
Pregnant women have a lot of cravings during their term. Due to the hormonal changes, the body does not recognize the insulin produced [insulin resistance]. This leads to obesity and gestational diabetes. Gestational diabetes has to be controlled for the proper growth of the child and the mother. Dieticians have formed a food pyramid to follow during pregnancy to lower gestational diabetes
Some dietary guidelines for women with gestational diabetes are:
- Avoid sweets
- Avoid ready to eat meals like: instant noodles, frozen meals, instant soups, potato snacks
- Eat small meals at regular intervals
- Eat high fiber foods
- Low intake of fats
- Avoid carbonated drinks
Vegetarian Food Pyramid
The vegetarian food pyramid substitutes meat and fish products with soy and other substitutes.
Base level: Breads, cereals, Grains and Starch
Level Two: Fruits and vegetables
Level Three: Nuts, soy, tofu, flax seeds and sesame seeds, milk and dairy
Top level: Fats oils and sweets
Diabetes Food Pyramid Guide
The diabetes food pyramid guide helps you decide the quantity and proportion of food to consume, from the various food groups. This is the most appropriate food guide for diabetes patients. Following this food guide allows them to keep their blood sugar levels under control. Some of the guidelines of this food pyramid are as follows:
- The food guide helps you to get the required nutrients without elevating your blood glucose levels.
- In this food guide the starchy vegetables are placed along with breads and grains as they have the same amount of carbohydrates.
- In this food pyramid, cheese is placed along with meat and meat products instead of milk and milk products. The carbohydrate content of cheese is similar to that of meat and meat products.
- Avoiding high glucose content foods and opting healthier food can help you manage your blood glucose levels and reduce weight.
- The measure of one slice of bread or a starchy vegetable is equal to the size of a woman’s palm.
- One fruit serving is equivalent to the size of a fist or a tennis ball.
- One serving of milk is equivalent to a small coffee cup (8 oz.).
Diabetes is a condition with many ailments and no proven cure, however modern science and technology has grown to the benefits of a diabetes patient. Following a healthy lifestyle and diabetes meal plan can help you lower your blood glucose levels and lead a hassle free life.
