Diet Plans To Discuss With Your Healthcare Team
While its best to talk to your doctor before you start any diet plan, its especially important to talk to them if youre interested in the following:
Intermittent fasting IF requires you to limit the time period in which you eat to a certain number of hours per day, or to eat a very low number of calories on certain days. Some research has shown benefits from IF to fasting glucose and weight. That said, skipping meals may hinder blood sugar control or cause low blood sugar , especially if youre on insulin or a sulfonylurea, so talk to your doctor about the risks and benefits before you attempt it.
A 30 Day Low Glycemic Eating Plan
If this eating plan is something youd like to try I recommend sticking with it for 6-8 weeks. Its a very flexible way of eating and doesnt restrict you from eating foods you love. Most importantly, you dont have to count calories or points and can still lose weight with very little exercise.For the next 30 days, heres the plan:
- Eat as low GI as possible with low glycemic index foods from the approved list below and the meal plan.
- Moderate exercise and/or mindful movement
How To Make A Healthy Meal Plan For Type 2 Diabetes
It can seem overwhelming to create suitable meals from scratch, especially if you are newly diagnosed and are just learning about diabetes. However, general rules of thumb can make meal planning easier.
4560g of carbs per meal
1525g of carbs per snack
Whole foods over processed ones
A variety of food choices
Inclusion of healthy foods you love
More protein, more fiber, and fewer sweet foods
Note that the level of carbohydrates in a type 2 diabetes diet can vary depending on factors such as weight, age, and physical activity level. The best starting point is to consult a dietician experienced in diabetes diet planning.
If you have comorbidities to consider, it is also helpful to have an experienced dietician’s input.
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Day Low Glycemic Diet Meal Plan
This meal plan provides general suggestions for how to pick low-glycemic foods and turn them into a weekly eating plan.
General daily calorie guidelines are 1,800â2,000 for women and 2,300â2,500 for men, depending on age, activity level, metabolism, etc. For those who would like to lose weight, general calorie guidelines are 1,500 per day for women and 1,800 per day for men.
This meal plan is based on about 1,500 calories per day because it gives you an idea of all you can eat in the lowest calorie bracket. Adjust the servings, calories, macros, and foods to suit your preferences or needs.
What Foods Have A High Low Or Medium Gi
Despite the subtle variations in different types of GI scales, they are all in agreement on which foods have a high GI index. Refined grains and foods that contain a lot of sugar have a high GI, while high-fiber foods such as many vegetables, beans and whole grains as well as many fruits have a low to moderate GI.
Low glycemic foods include:
What occurs in your body when you consume a high GI food vs. foods with a low glycemic index?
When you consume a high GI index food:
Your body rapidly breaks down the carbs into glucose.
The glucose is then quickly absorbed in your small intestine so your cells can use it for energy.
This can result in your blood sugar spiking.
That then leads to an immediate increase of the hormone .
Which then allows the cells of the body to use glucose for energy.
On the other hand, when you consume a low GI food or beverage, the spike in blood sugar and insulin is reduced. In other words, foods that have a high GI raise blood sugar more than medium GI foods which in turn raise blood sugar more than low GI foods.
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Am I At Risk For Developing Prediabetes
The difficult characteristic of prediabetes is that many people do not show symptoms until the condition has progressed to Type 2 Diabetes. The best way to detect prediabetes is by conducting regular blood tests as part of your ongoing physical exams with your doctor. It is especially important to be diligent with screening for prediabetes if you have an increased risk of developing the condition.
Risk factors for prediabetes include:
- Dietary patterns. Eating processed foods and drinking artificially sweetened beverages increases your risk of prediabetes and Type 2 Diabetes.
- Inactivity. Regular exercise helps you control our weight, uses stored glucose as energy, and helps your body’s cells avoid insulin resistance.
- Genetic factors such as family history and race / ethnicity Individuals with a family history of diabetes are more likely to develop prediabetes. African Americans, Hispanics, Native Americans, and Asian-Americans are also more likely to develop prediabetes.
- Other conditions Health conditions such as gestational diabetes , polycystic ovarian syndrome, and obstructive sleep apnea, can increase your risk of pre-diabetes.
There are a few other factors associated with overall health that are correlated with prediabetes. High blood pressure, high low-density-lipoprotein cholesterol , and high triglycerides often occur in people with prediabetes. Following a supervised prediabetes diet and being more active can help you better manage all of these conditions.
Calories Is Not Right For Everyone
A word of warning: A 1,200-calorie diet is not a good option for every person with diabetes. For example, this calorie level may be low enough to disrupt your metabolism. This number of calories may not give you enough carbs for your medication dosage. And it may not prevent hypoglycemia or low blood sugar.
However, 1200 calories will meet the energy needs of some people with diabetes. It’s probably best for those who are:
- Small in weight and stature
If you have a prescription for a 1,200-calorie diet, your diabetes care team will have planned with these factors in mind. If you’ve been prescribed a different diet, there are many meal plans to choose from.
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What Is Glycemic Load
Glycemic load is another measure of how food affects your blood sugar. It takes into account portion size and the digestibility of different carbohydrates. It may be a better way to identify good and bad carb choices. For example, carrots have a high GI rating but a low glycemic load. The vegetable provides a healthy choice for people with diabetes.
- a glycemic load under 10 is low
- a glycemic load of 11-19 is medium
- a glycemic load of 20 or higher is high
If you have diabetes, its best to start your day with a low GI load breakfast.
What To Think About When Meal Planning
Carbohydrates: Carbs are the body’s main source of energy. They impact blood sugar more than other nutrients. Some people with diabetes need to track their carb intake. This is especially true if you take insulin at mealtimes.
There are three types of carbs:
- Starches found in grains, potatoes, and beans or lentils
- Sugars found in fruits, milk, and processed foods
- Fiber found in leafy greens and other vegetables
Watch out for white, refined, processed, and sugary foods. These carbs can cause weight gain and sharp spikes in blood sugars. When thinking about carbs, consider portions as well as type.
- Starchy vegetables like sweet potatoes
- Low-fat dairy such as Greek yogurt
- Low-glycemic index fruits such as berries.
Most people do well with 30 to 45 grams of carbs per meal and 15 to 20 grams per snack. The amount you need will depend on your:
- Blood sugar control
- Other health factors
A registered dietitian or certified diabetes educator can help you decide how many carbs are right for you. Keep in mind that every gram of carbs has about four calories. If you eat 45 grams of carbs per meal and 30 grams per snack, that’s 660 calories from carbs per day.
Protein: Protein is a macronutrient and another form of energy for the body. It boosts immunity, wound healing, and muscle recovery. It can also help you feel full longer. With a calorie-controlled diet, it’s important to choose lean protein. It has fewer calories and less fat.
Lean protein sources include:
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How Does The Glycemic Diet Plan Work
The glycemic index measures the effects of carbohydrates on blood glucose levels.
It classifies carbohydrate-rich foods according to how quickly they digest and how drastically they affect your blood sugar levels.
Carbohydrates with a high GI level cause your blood sugar to rise rapidly, while those with a low GI level dont raise your blood sugar as much.
The glycemic index compares foods containing the same amount of carbohydrates. For example, one slice of white bread may have the same amount of carbohydrates as a tiny apple .
However, the apples carbohydrates are more slowly digested and absorbed than the carbohydrate in white bread.
As a result, your bodys insulin response to eating an apple is lower than if you ate a piece of white bread.
For people with diabetes, knowing which foods have a low GI can help them plan their meals so that their blood sugar stays more consistent throughout the day and doesnt spike after meals.
The best way for people with diabetes to improve their blood sugar control is by eating foods with low or medium GI rather than high-GI foods.
Six Expert Diet Tips On Only Eating Low Gi Foods
Since diabetic patients are only allowed to consume certain foods that have low GI, we need to understand how specifically the GI value is determined for foods and learn how to keep that value at a low level, so you can keep eating low GI foods for managing diabetes.
These are the six main factors you need to keep in mind.
1. The cooking method
Not just the food itself but the way you cook can affect the glycemic index. Certain low GI carb foods might turn into high GI when you cook them too long. Meaning the cooking process of food can increase the GI value. For example, everybody knows deep-frying is an unhealthy way of cooking, and yes, it does increase the GI.
What should you do:
Dont cook for too long. When you cook anything for longer periods, the food will be digested quicker, thus raising the glucose levels. Boiling food is much better than frying it. Frying usually takes longer and kills the nutrients in the food.
2. Controlled calorie intake
Dont eat too much. When you are eating a lot, you will consume more calories and carbohydrates. Even low GI foods are good for you, but doing it too much will incrementally add up, creating an overall high GI value in the body. Overeating can lead to other diabetes-related problems like obesity. Obesity is one of the biggest causes of type-2 diabetes. Having diabetes and also being obese is the quickest way to fatality.
What you should do:
3. Ripeness of fruit or vegetable
What should you do:
What should you do:
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How Low Gi Foods Can Manage Diabetes
Low GI foods control your blood sugar levels, which will manage your diabetes. But diabetes is a complicated and fatal disease. Millions of people suffer from it, and many have even died from this condition. So, just eating a bunch of healthy foods is not enough. So, how do low GI carbohydrates help manage diabetes?
To know that, lets go into some scientific background inside our bodies.
A Sample Low Gi Meal Plan
The glycemic index is a measure of how carbohydrate foods, like fruits, vegetables, grains, milk or sweets, raise blood sugar. The GI scale ranges from zero to 100. Foods that have a GI of 55 or less are considered low GI foods they cause a slow and steady increase in blood sugar. Foods with a GI between 70 and 100 are considered high GI foods and they raise your blood sugar high and fast. Eating low GI meals can be helpful for individuals with diabetes, as well as for anyone who wants to eat healthier or lose weight, because these foods tend to be less processed, higher in fiber and healthier overall.
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Create Your Own Meal Plan
This menu is a three-day example of delicious foods you can fit into one day with a 1,200-calorie diet. If you need more variety, there are many nutritious foods you can enjoy. A simple online search will help you calculate their nutritional value.
You can use a recipe nutrition calculator to take the guesswork out of meal prep. Just input the recipe you’d like to make and read the nutrition label. You can also use it for side dishes, snacks, and drinks.
If the results for your recipe show it has too many calories, you can edit each ingredient. The calculator will show you healthier options.
The calculator is a useful tool when making out your shopping list. You’ll have a clearer idea of which foods are lower in calories, fat, and sugar. Having a little knowledge before you hit the store can help you make better decisions.
Is A Low Gi Diet Good For Diabetes
If you have diabetes and are managing it with prescribed medication, there is evidence to suggest that a low glycemic index diet can improve your health .
Eating foods with low glycemic index can help control blood glucose as part of a diabetes diet plan. However, research has shown that the amount of carbs you eat rather than the GI rating has the biggest influence on your blood sugar levels. Furthermore, managing diabetes requires more diet and lifestyle changes than simply choosing low glycemic foods .
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My Journey With Low Gi Eating
First, when I discovered this way of eating it was a relief to know it’s actually not restricting or expensive. Second, I had found a way of eating that made the most sense and explained my eating habits. I learned the reason I was craving salty foods, constantly going for something sweet around 10am each morning, and couldnt get rid of my bloated stomach. This information also explained why it became harder and harder to lose weight and keep it off after I turned 30. If you’re struggling with this too it’s not your fault. It’s simple biology. As a nutrition expert and researcher, I studied blood sugar, metabolism, and hormones and discovered that all those healthy green juices I was drinking were actually impacting my blood sugar levels negativelybased on science. And now I understand that I can still have green drinks, but with add nutrients to ensure it’s balanced. Sometimes it’s just a matter of adding in some chia seeds or protein powder or 1/2 an avocado. Know what low glycemic index foods are good to eat, and how to combine them, and you’ll radically change your body and life. Stick with me and I’ll show you how.
Foods To Eat On A Low Gi Diet
Generally youll want to include these sorts of foods into your diet.
- Vegetables: all kinds of vegetables are great, but particularly cruciferous vegetables
- Fruits: apples, pears, berries, citrus fruits like oranges and more
- Beans and legumes: chickpeas, lentils, black beans and more. These are excellent plant-based proteins
- Whole grains: whole grain bread, quinoa, bulgur wheat, steel-cut oats and more
- Low-fat dairy: milk, cheese, yogurt. Be sure to check labels for extra sugar
The following foods dont have a GI rating since they contain very few carbs, if any. They can be a healthy part of a low GI diet.
- Nuts and seeds: almonds, walnuts, pistachios, flaxseeds and chia seeds.
- Extra-virgin olive oil: choose extra-virgin varieties, which arent diluted with cheaper oils.
- Lean meat: fish, chicken, turkey.
- Herbs and spices: garlic, basil, parsley, oregano, cinnamon and more
- Fatty fish: such as salmon, trout, mackerel, tuna and more.
- Fish and seafood: including salmon, trout, tuna, sardines, and prawns
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Level Of Effort: Medium
You dont have to do any calorie counting or portion control, and you can eat a pretty varied diet. You also dont need to cut out almost all carbs. You do need to be selective about your carbs, checking the glycemic index value of the foods you eat.
Limitations: The glycemic index diet can be confusing. Just because a food is low on the index doesnt mean its healthy. And some high glycemic index foods offer a lot of nutrition.
For example, parsnips have a higher glycemic index value than vanilla cake .
Also, the diet doesnt offer advice on non-carb foods. Its up to you to figure out how many calories and how much fat youre getting each day. And eating some foods in combination like a high glycemic index carb with protein and fat, for example can affect how much your blood sugar rises.
Cooking and shopping: You can shop and cook like you normally would, but you need to use ingredients that are low on the glycemic index.
Packaged foods or meals: None are required, but certain programs like Nutrisystem that follow the glycemic index diet do include packaged meals.
In-person meetings: No.
Exercise: Exercise is not part of this diet.
Which Foods Should Be Avoided In A Type 2 Diabetes Meal Plan
People with type 2 diabetes should avoid many of the same unhealthy foods everyone should limit. Dietary restrictions include:
- Sodas: both sugar sweetened regular soda and diet soda raise blood sugar
- Processed carbs
- Trans fats such as butter “spreads,” some mayonnaise “spreads” some salad dressings, packaged sauces, bakery goods
- High-fat animal products
- High-fat dairy products
- High fructose corn syrup
- Artificial sweeteners
- Highly processed foods novelty sweets, candies, chips, kettle corn, cookies)
The best way to avoid these foods is to shop around the edges of the grocery store and minimize the number of processed, packaged foods in the middle. Sticking with “real” food in its whole, minimally processed form is the best way to eat well for diabetes. People with type 2 diabetes who eat a healthy diet pattern like the ones discussed here reduce the risk of complications that stem from high blood sugar, like cardiovascular disease and obesity.
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