The food pyramid has been considered to provide effective diabetes control and blood-glucose management. Now food pyramid is considered as an outdated method that is only suitable for healthy individual (non-diabetic) not for diabetes.
Because for diabetics, carbohydrate plays a major role in blood-glucose level, so it should not consume freely. "Food pyramid information is intended for non-diabetic who wants to avoid diabetes.” Still diabetic can continue reading the food pyramid for general information, and in the following pages - diabetics diet and carb count can guide you correct diet planning.
Food Pyramid | Food Triangle
Healthy food triangle or pyramid: This depicts what to eat few and what to eat more. The top of the pyramid is of a low area, similarly fat & sweet should eat fewer. Next bigger area contains milk, meat and other proteins, thus it can eat moderately. Finally, the largest area is the base of the triangle it contains grains, nuts and other starches; it can be eaten most.
Eat less – Fats and Sweets
Eat moderately – Milk, Meat and Meat substitute
Eat morel – Fruits, Vegetables, grains, nuts and other starch foods
Vegetables, fruits, grains, nuts and other starch foods
Starches are bread, grains, cereal, pasta, and starchy vegetables like corn and potatoes. They provide carbohydrate, vitamins, minerals, and fiber. Whole grain starches are healthier because they have more vitamins, minerals, and fiber. Eat some starches at each meal. Eating starches is healthy for everyone except diabetics.
Examples for starch foods include whole-grain bread, pasta, corn, pretzels, potatoes, rice, crackers, cereal, tortillas, beans, yams, lentils.
Vegetables provide vitamins, minerals, and fiber. They are low in carbohydrate. Examples for vegetables include lettuce, broccoli, vegetable juice, spinach, peppers, carrots, (green) beans, tomatoes, celery, chilies, greens, cabbage.
Fruits provide carbohydrate, vitamins, minerals, and fiber. Examples for fruits include apples, fruit juice, strawberries, dried fruit, grapefruit, bananas, raisins, oranges, watermelon, peaches, mango, guava, papaya, berries, and canned fruits.
Milk, Meat & Meat Substitutes and other proteins
Milk provides carbohydrate, protein, calcium, vitamins, and minerals. Eat fat-free or low-fat milk, yogurt with low calorie’s sweetener.
The meat and meat substitutes group includes meat, poultry, eggs, cheese, fish, and tofu. Eat small amounts of some of these foods each day. Meat and meat substitutes provide protein, vitamins, and minerals.
Examples of meat and meat substitutes include chicken, beef, fish, canned tuna or other fish, eggs, peanut butter, tofu, cottage cheese, cheese, pork, lamb, turkey.
Fats and Sweets
Limit the amount of fats and sweets you eat, they are not as nutritious as other foods. Fats have many calories, and sweets can be high in carbohydrate. Some contain saturated fats, Tran’s fats, and cholesterol that increase your risk of heart disease. Limiting these foods will help you lose weight and keep your blood-glucose and blood fats under control.
Examples of fats include salad dressing, oil, cream cheese, butter, margarine, mayonnaise, avocado, olives, and bacon.
Examples of sweets include cake, ice cream, pie, syrup, cookies, and doughnuts.
Alcoholic Drinks
Alcoholic drinks have calories but no nutrients. If you have alcoholic drinks on an empty stomach, they can make your blood-glucose level go too low. It also can raise your blood fats. If you want to have alcoholic drinks, talk with your doctor or diabetes teacher about how much to have.
Measuring Your Food
To make sure your food servings are of the right size, you can use.
measuring cups
measuring spoons
a food weighing scale
In addition, the Nutrition Facts label on food packages tells you how much of that, food is in one serving.
Carbohydrates are the food group that is mainly responsible for raising blood-glucose level. Even though the body can make glucose from the protein and fat, but it takes time, and it cannot cause blood-glucose spikes.
Smart diet choices, along with regular physical exercise or activity, can help to control the blood-glucose levels, blood cholesterol level and maintain a healthy weight.
