A sample diabetic diet should be as follows-
Divide the plate in ½, and the remaining half into two equal ¼th parts..
Fill the first ½ with vegetables like lettuce, broccoli, spinach, carrots, green beans, tomatoes, celery, cabbage, mushrooms etc. Restrict the quantity of corn, peas, potatoes, yams and winter squash.
Fill ¼ of the plate with protein rich food like meat, chicken, beef, fish, eggs, tofu, cottage cheese, lentils etc.
Fill the remaining ¼ with brown rice, bread, potatoes,, cereals, beans, etc.
Have 1 serving of low fat, sugar-free yoghurt or milk.
Have at least 1 serving of fruits like guava, apple, berries or any citrus fruits.
Avoid fried foods. Instead bake, boil or sauté food in a nonstick pan.
Eat less red meat and more fish. Avoid organ meat.
Limit the use of condiments such as ketchup, mustard and salad dressing. They are high in salt and sugar.
Opt for fresh foods over canned food.
Read labels carefully. Soy sauce and MSG contain a lot of sodium.
Avoid ready to eat and junk foods items available to you
Stop smoking and alcohol consumption.
Avoid skipping meals and follow medicine times.
Have cholesterol-lowering oatmeal for breakfast.
Nuts rich in mono unsaturated fat, such as pecans, walnuts and almonds are a healthy snack.
Opt for fat free milk, yogurt and cheese.
Eggs whites should be included in the diet.
Increase the intake of dry beans and peas.
Increase the fiber in the diet by adding wheat bran to your wheat flour (50% wheat flour + 50% wheat bran). Add flaxseed and fenugreek seeds in the wheat flour.
Increase fiber intake in the form of fruits, vegetables, whole cereals etc.
Drink water, mineral water, buttermilk, soups, soy milk and other unsweetened healthy beverages instead of soda or fruit juices. Significance of The Sample Diabetic Diet Plan-
This low carb diabetic diet provides an even distribution of carbohydrates throughout the day which helps to maintain the blood sugar level within the normal range.
This diet lays emphasis on more of c fiber, antioxidants and good quality protein consumptionwhich are an essential part of a nutritionally sound diet.
This is a good diabetic diet and it would help one loose weight. The weight loss would increase insulin sensitivity and would aid in controlling diabetes.