Diabetic Diet Nutrition Guidelines

[ 0 ] September 13, 2012 |

diabetic dietIf you’ve just finished up with the Newcastle diet, aimed to help eliminate diabetes from your life, it’s now time to move towards focusing on a more mixed plan that is going to help you to sustain the weight loss you experienced and prevent diabetes from occurring again. If you go back to your old way of eating, chances are high that you will be dealing with this problem again in the near future, so proper management of your meals will be critical.

Let’s look at some important points to remember when structuring your post-very low calorie diet meal plan.

 

Focus On Protein And Vegetables

Now that you have lost the weight you were aiming to lose, this doesn’t mean that you can go back to a high carbohydrate/calorie diet plan. Your body cannot handle carbohydrates as well as it should and that’s what got you into the problem in the first place, so now you still do need to keep tabs on them.

If you focus your daily diet around lean proteins and vegetables, with a few selected low glycemic fruits or grains added in earlier on in the day, you should be able to sustain a carbohydrate count of around 100-150 grams per day.

For most individuals, this will be enough to keep them feeling well, their energy levels stable, and their blood sugar levels under control.

I have included a glycemic index table below to help you.

source: http://www.weightlossresources.co.uk/diet/gi_diet/glycaemic_index_tables.htm

 

Table 1 – Low GI Foods

Food GI
Roasted and salted peanuts 14
Low-fat yogurt with sweetener 14
Cherries 22
Grapefruit 25
Pearl barley 25
Red lentils 26
Whole milk 27
Dried apricots 31
Butter beans 31
Fettucine pasta 32
Skimmed milk 32
Low-fat fruit yogurt 33
Wholemeal spaghetti 37
Apples 38
Pears 38
Tomato soup, canned 38
Apple juice, unsweetened 40
Noodles 40
White spaghetti 41
All Bran 42
Chick peas, canned 42
Peaches 42
Porridge made with water 42
Lentil soup 44
Oranges 44
Macaroni 45
Green grapes 46
Orange juice 46
Peas 48
Baked beans in tomato sauce 48
Carrots, boiled 49
Milk chocolate 49
Kiwi fruit 52
Stoneground wholemeal bread 53
Crisps 54
Special K 54
Banana 55
Raw oatbran 55
Sweetcorn 55

Medium Glycemic Index foods (56 to 69)

Table 2 – Moderate GI Foods

Muesli, non toasted 56
Boiled potatoes 56
Sultanas 56
Pitta bread 57
Basmati Rice 58
Honey 58
Digestive biscuit 59
Cheese and tomato pizza 60
Ice cream 61
New potatoes 62
Coca cola 63
Apricots, canned in syrup 64
Raisins 64
Shortbread biscuit 64
Couscous 65
Rye bread 65
Pineapple, fresh 66
Cantaloupe melon 67
Croissant 67
Shredded wheat 67
Mars bar 68
Ryvita 69
Crumpet, toasted 69
Weetabix 69
Wholemeal bread 69

High Glycemic Index foods (70 or more)

Table 3 – High GI Foods

Mashed potato 70
White bread 70
Watermelon 72
Swede 72
Bagel 72
Branflakes 74
Cheerios 74
French fries 75
Coco Pops 77
Jelly beans 80
Rice cakes 82
Rice Krispies 82
Cornflakes 84
Jacket potato 85
Puffed wheat 89
Baguette 95
Parsnips, boiled 97
White rice, steamed 98

 

Add Healthy Fats For Fuel

For the diabetic, you’re going to want a larger portion of your energy needs to come from healthy fat sources. This will not only help to regulate blood sugar levels better, keeping you on a more even keel, but it’s also going to help to boost heart health and ward off cardiovascular disease as long as you choose your sources properly.

Opt for healthy fat sources such as nuts and natural nut butter, avocados, seeds, fatty sources of fish, flaxseeds and olive and coconut oil.

If you can, aim to get around 30-40% of your total daily calorie intake from fats, with 30% of your calories coming from protein, this leaves 30-40% to come from carbohydrate sources.

 

Keep Your Calories Under Control

Speaking of calories, this is the third requirement to keep in mind on your post very low calorie diet plan.  You want to make sure that you are not overdoing calories so that you don’t gain extra weight, which could increase your risk of diabetes once again.

Aim to consume around 13-15 calories per pound of body weight depending on your activity level, which is about right for most people.

If you do ever notice that your weight is starting to creep up, your best bet is to take action immediately.  The sooner you can regain control over it, the sooner you can make sure that your weight doesn’t become a problem again in the future.

So there you have the key components you need to know to set up a smart diabetic diet plan for long term success. Keep these points in mind and you should be able to feel well and remain disease free into the future!

So the key points are:

  • Aim for lean proteins and veggies with “some” low GI fruits and grains
  • Approximately 100-150g carbs per day
  • Include good fats
  • Around 30-40% of your calories from fat, 30% from protein and 30-40% from carbs
  • Calories of around 13-15 per lb of bodyweight depending on your activity levels

 

P.S Everyone slips off the healthy eating train every now and again – don’t beat yourself up over it and don’t then use it to go on a binge eating marathon! Just take the hit of the bad meal and stop there and get back to healthy eating the very same day.

Trust me you’ll thank yourself the next day!  xx

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Category: Diabetes

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About the Author ()

Kate Robinson is a country girl who never had to worry about her weight until she piled on the pounds in her twenties. After years of depression, self pity, binge eating and yo yo dieting, she finally managed to lose 71 pounds and got back her figure and her life! The experience affected her so much that she vowed to help as many people as possible to do the same. Kate teamed up with some industry experts to provide the right information and support when you need it most.

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