Diabetic food pyramid - the basic diabetic diet planThe Diabetic food pyramid (or diabetes food pyramid) was developed by experts at the American Diabetes Association to help diabetics plan well balanced meals. 
This method of diabetic diet planning stipulates the proportion of the six major food groups to be consumed. Including the six major food groups in the diet for diabetes control will ensure meals are well balanced.Each group offer something a bit different which is essential to the health of diabetics. Well, not just diabetics but everyone.Did I say that the diabetic diet for diabetes control ensures that all meals are well balanced? Ok, I only repeat it because I think it is very important. The pyramid is a triangle which is broadest at the base and very narrow at the top. Therefore the base indicates that you can eat more from this section. The extreme top, on the other hand, indicates that you should eat from this section sparingly. What are included in these sections? The largest group – grains, beans, and starchy vegetables – is on the bottom. Again you eat more from this section. The smallest group – fats, sweets, and alcohol – is at the top of the pyramid. Ok, you got it you only eat sparingly from this section. In addition to the visual representation of the food portions the diabetic food pyramid also gives a range of servings. If you follow the minimum number of servings in each group, you would eat about 1600 calories and if you eat at the upper end of the range, it would be about 2800 calories. The exact number of servings you need depends on your diabetes goals, calorie and nutrition needs, your lifestyle, and the foods you like to eat. Divide the number of servings you should eat among the meals and snacks you eat each day. Is the diabetes food pyramid any different from the USDA food pyramid? The United States of America Department of Agriculture (USDA) have also developed a food pyramid like the diabetic food pyramid. Theirs is a bit different from the diabetic food pyramid because they group foods based on its carbohydrate and protein content instead of their classification as a food. That was a mouthful. ok, back to serious stuff. The serving sizes are a bit different also because they ensure that about the same carbohydrate content is included in each serving. With the USDA food pyramid you will find potatoes and other starchy vegetable like grains, beans in the starchy vegetable group instead of the vegetable group. Cheese is in the meat group instead of the milk group. Are you still with me? The serving sizes are a bit different – a serving of pasta or brown rise is 1/3 cup in the diabetic food pyramid and ½ cup in the USDA food pyramid. Their reasoning behind these changes is to make the carbohydrate about the same in all the servings.
Grains and Starchy foods Situated at the base of the pyramid, these are foods contain mostly carbohydrates. Grains and grain products like bread, cereal, rice, wheat, rye, and oats and pasta are food in this group. Starchy vegetables like potatoes, corn, dry beans, black eyed peas and pinto beans also belong to this group. Starchy vegetables and beans are in this group because they have high levels of carbohydrate. One portion of starchy vegetable has nearly the same amount of carbohydrates as one serving of grain product. These produce are the main source energy and affects blood glucose levels. Diabetic food pyramid recommends: 6 -11 servings per day. Vegetables Vegetables are the main source of vitamins, minerals, fibre. They are also naturally low in the bad fat. The best vegetable on your diabetic food list should be brightly coloured like dark green, bright yellow vegetables and orange. Some example include: spinach, kale, broccoli, romaine lettuce, carrots, cucumbers, and peppers (red, green, and yellow). The best vegetables are the lovely fresh ones from the back garden or market. If you can’t get the fresh ones try frozen vegetables. I don’t recommend the canned vegetables because they tend to include added salt or sometimes even fats. Diabetic food pyramid recommends: 3 - 5 servings per day. Fruits Fruits also along with the fresh vegetables provide important vitamins, minerals, and fibre. Again, fresh fruits are much better than the canned variety or even fruit juices. Canned fruits and fruit juices tend to include additional sugars, syrups or sweeteners. You should always try a wide variety of fruits like blackberries, blueberries, raspberries, strawberries, goji berries, grapefruit, tangerines, cantaloupe, oranges, apples, bananas, peaches, pears, and apricots. I just listed a few and my mouth is just watering. If you prefer juices go for smoothies. Buy a juicer make you own if you have to, they are absolutely delicious. Diabetic food pyramid recommends: 2 - 4 servings per day. Milk Milk products provide additional calcium and protein. When choosing milk products go for low fat or fat free. They still taste great but without the nasties (saturated fats). Diabetic food pyramid recommends: 2 - 3 servings per day. Meat and Meat Substitutes Meat and meat substitutes provide proteins and essential fatty acids like omega 3. Whenever you are buying meats remember to choose lean cuts of meat like sirloin. If you are preparing poultry choose skinless breast portion. This section includes beef, lamb, chicken, turkey, fish, eggs, tofu, dried beans, cheese, cottage cheese and peanut butterBaking, roasting or grilling is always better than frying because it eliminates the need to add any of the bad fats. Diabetic food pyramid recommends: 2 - 3 serving per day. Sweets, Fats and Alcohol These foods at the very top of the pyramid should be avoided if possible. If you can’t avoid this group then consume sparingly. Yes, sweets are good in case of emergency to bring your blood glucose level up quickly to prevent a bout of hypoglycaemia. Diabetic food pyramid recommends: 0 servings - Use sparingly. Following the Diabetic Food Pyramid Guidelines will ensure you remain on the road to good health. (Photo courtesy of the ADA)
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