The food pyramid has been considered to provide effective diabetes control and blood-glucose management.
Because for people with diabetes, carbohydrate plays a significant 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 depicts what to eat freely and what should be limited.
The top of the pyramid is of a limited lessor area; similarly, junk food, sweets and, sweet drinks should consume least and occasionally. Next significant area contains milk, cheese, eggs, meat, poultry, sausage, and fish; thus, consume minimally. Next, the more considerable area has vegetables, fruits, and cereals; thus, consume moderately. Finally, the most significant area is the base of the triangle has water; therefore, you can drink as much water as you like.
- Avoid eating and if you want to eat least that too occasionally – Junk foods, sweets, and sweet drinks.
- Eat minimally – Milk, cheese, eggs, meat, poultry, and fish.
- Eat moderately – Vegetables, grains, nuts, and fruits.
- Drink freely – Water.
Around 70 percent of the body and the planet's surface are filled by the water.
Drinking water liberally to hydrate the body. Keeping hydrated is crucial for health and well-being.
Water hydrate joints, form saliva & mucus, maintain skin health, cushioning delegate organs, regulate body temperature, supports digestion, flush toxins, maintain blood pressure, kidney health, and weight loss.
Is drinking warm water beneficial!
Drinking warm water can provide your body with the water it needs to replenish fluids. It can also improve digestion, relieve congestion, and even make you feel more relaxed.
Most people who drink hot water as a holistic health remedy do so first thing in the morning helps to detox, relieve constipation, flush kidney, etc. It helps relieve nasal congestion, aids digestion, calms the nervous system, aid weight loss, and improve circulation.
Vegetables, grains, nuts, and fruits
Vegetables, whole grains, nuts & fruits rich in nutrition and they help extend life expectancy.
Vegetables provide vitamins, minerals, and fiber. They are low in carbohydrate. Useful vegetables include lettuce, broccoli, vegetable juice, spinach, peppers, carrots, (green) beans, tomatoes, celery, chilies, greens, and cabbage.
Whole grains provide carbohydrates, vitamins, minerals, and fibers. Don’t go for refined grain products (such as white bread, pasta, etc.) that is rich in carb and nutrition stripped. Useful grains include oats, brown rice, rye, barley, buckwheat, bulgur, quinoa, and millet.
Nuts contain proteins, nutrients, good fats, and antioxidants. Useful nuts are almond, walnut, cashew, pistachio, hazelnut, peanut, and pecan.
A study published in the Journal of the American College of Nutrition found regular nut consumption was associated with a decreased risk for cardiovascular disease, type 2 diabetes, and metabolic syndrome. Reference: Journal of the American College of Nutrition 2011 Dec; 30(6):502-10.
Fruits provide carbohydrate, vitamins, minerals, and fiber. Useful fruits include apples, fruit juice, strawberries, dried fruit, grapefruit, bananas, raisins, oranges, watermelon, peaches, mango, guava, papaya, berries, and canned fruits.
Milk, cheese, eggs, meat, poultry, and fish
Milk provides carbohydrate, protein, calcium, vitamins, and minerals. Eat fat-free or low-fat milk, yogurt with low calorie’s sweetener.
Meat and meat substitutes provide protein, vitamins, and minerals. The meat and meat substitutes are meat, poultry, eggs, cheese, fish, and tofu. Eat small amounts each day. Useful among them are chicken, beef, fish, canned tuna or other fish, eggs, peanut butter, tofu, cottage cheese, cheese, pork, lamb, turkey.
Junk foods, sweets, and sweet drinks
Several research studies found processed and fast foods have increased obesity, heart disease, diabetes, and other chronic diseases.
Sugar consumption makes you sick and shortens your life expectancy.
American Heart Association journal Circulation published a study by Harvard public health researchers. The study found people those who drink two or more sugar-sweetened beverages a day have a higher risk of dying early. These beverages are sodas, sports drinks, and fruit drinks sweetened with sugar, high-fructose corn syrup, or fruit concentrates have a higher risk of dying soon.