Introduction
Diabetes is a chronic condition caused when the body’s blood sugar levels are higher than normal. This happens when the body is unable to use sugars like glucose.
The foods we eat are complex compounds that break down into simple compounds like glucose. This glucose enters the bloodstream and is then absorbed by cells for energy production. The hormone insulin is produced by pancreas beta cells, which regulate glucose absorption. When the body produces less insulin hormone or the body cells become insulin resistant, it leads to diabetes mellitus.
Foods with a high glycemic index can cause a rapid increase in blood glucose levels as they release glucose into the bloodstream quickly. But foods with a low glycemic index can slow changes in blood glucose levels as they release glucose more gradually; these are generally considered healthier foods than those with a those with a high glycemic index foods. Consuming a balanced diet of low glycemic index foods along with appropriate amounts of fruits, vegetables, and fiber would be a good choice for diabetic patients.
The most effective way to manage diabetes is by consuming the right diet in the right amount. The aim of the Diabetes Food Pyramid. is to guide you in making the perfect diet plan that helps to maintain blood sugar levels. The Diabetes Food Pyramid divides food into six groups, which vary in size.
Starchy vegetables, grains, and beans form the largest group and are positioned at the bottom. This implies that you should consume more servings of these foods. At the top of the pyramid is the smallest group which contains alcohol, sweets, and fats. This implies that you should consume a few servings of these foods.
A diagram showing the six sections of the diabetes food pyramid. The names of the food groups are labeled on each section along with samples of foods in those groups.
Grains and starches:
- This is the largest group and positioned at the bottom of the pyramid.
- These foods provide complex carbohydrates, which are important for energy production.
- This group consists of bread, cereal, rice, pasta, and other grains. It also consists of starchy vegetables like potatoes, corn, peas, and dry beans.
- Non-starchy carbohydrates should be consumed more than starchy carbohydrates, which increases blood sugar levels immediately.
- Eat 6 to 11 servings per day. One serving of this group can be: one slice of bread, half a cup of rice, peas, or beans.
Vegetables:
- This group consists of vegetables like spinach, broccoli, cauliflower, carrots, cucumbers, cabbage, etc.
- Vegetables are rich in nutrients, minerals, vitamins, and fibers.
- Eat 3–5 servings a day. One serving of this group can be: one cup of raw leafy vegetables, half a cup of other cooked vegetables, or ¾ cup of vegetable juices.
Fruits:
- This group consists of oranges, berries, bananas, apples, etc.
- Fruit has plenty of vitamins, minerals, and fiber.
- Consumption of fruits is essential for boosting immunity and maintaining the body’s metabolism, but consumption in the morning should be avoided and when eating a fruit it should be part of a meal and never eaten alone.
- The Food Pyramid suggests 2 to 4 servings of fruit each day. One serving of fruit can be: one medium apple, orange, or 1/2 banana, 1/2 cup of chopped, cooked, or canned fruit in water (not syrup), or 3/4 cup of fruit juice.
Meat and meat substitutes:
- The meat group includes beef, chicken, turkey, fish, and meat substitutes are eggs, tofu, dried beans, cheese, cottage cheese, and peanut butter. These foods provide the necessary protein for the body.
- Meat and meat substitutes are great sources of protein, vitamins, and minerals.
- The Food Pyramid suggests 2 to 3 servings of cooked meat, fish, or poultry. Each serving should be between 2 and 3 ounces. The following foods count as one ounce of meat or meat substitutes: One egg, 2 tablespoons of peanut butter, half a cup of cooked dry beans, or 1/3 cup of nuts.
Dairy:
- Products made with milk provide protein, vitamins, and minerals, especially calcium.
- Choose milk products that are fat-free or low-fat to minimize saturated fats.
- The Food Pyramid suggests 2 to 3 servings each day.
- If you are breast-feeding, pregnant, a teenager, or a young adult age 24 or under, try to have 3 servings.
Fats, sweets, and alcohol:
- This group is the smallest group in the pyramid.
- This group consists of foods like cookies, cakes, candies, potato chips, and fried foods, as well as alcohol, which contains a lot of sugar.
- These foods aren’t as nutritious as vegetables or grains. So, servings should be small and save them for a special treat and avoid consumption of alcohol as much as possible.
- Take all the meals on time. It gives the required energy to your body for a whole day’s work.
- Skipping meals during diabetes can cause blood sugar spikes, which can be dangerous. It can lead to issues like hypoglycemia or hyperglycemia.
- Monitoring your calorie count during diabetes management is highly essential.
- Drink water or lemon water regularly so your body can stay hydrated, which helps regulate body metabolism and regulates blood pressure.
- The amount of cooking oil per day should be 3 tablespoons. Cooking oil can be an extract of sunflower oil, corn oil, olive, mustard, groundnut, or rice.
- If blood sugar levels are low, take one small cup of fruit juice or three teaspoons of sugar or honey to maintain normal blood sugar levels.
- Using multigrain atta for chapatis can lower the calorie intake, making it ideal for a diabetic diet.
- Avoid deep-frying, oily foods as they increase the risk of heart disease, affect cholesterol levels, and cause weight gain.
- Fruit juices are a major source of glucose in the blood. Fruit juice consumption directly raises blood sugar levels. Eat fresh fruit instead of juices as a result.
- Regularly check your blood sugar levels, especially after every meal.
Conclusion
The composition of a diabetic diet varies from person to person. Diabetes can be effectively managed with a well-balanced diet. The Diabetes Food Pyramid., as a guide helps in making a healthy diet. A healthy diet, treatment, and good lifestyle can helps to overcome diabetes.