The Best Diabetic Meal Plan

Diabetics are often overwhelmed by the deluge of information online concerning the foods diabetics should eat and to avoid eating. Glycemic index is a function of the rate at which glucose is released into the blood stream after being digested in the gut. Foods with high glycemic index release glucose rapidly into the blood stream while foods with low glycemic index release glucose gradually into the blood stream after digestion. Therefore, it is recommended that diabetics should eat foods that have a Low glycemic index. Therefore, the right type of food to eat and to avoid will be highlighted below. High fibre foods: These are very essential low carbohydrate foods that helps digestive processes in the gut and stabilises the release of glucose into the blood stream. Examples are spinach, lettuce and green vegetables. They help to form an ideal diabetic recipe. Low fat foods: Food items containing loads of mono and poly unsaturated fats increases the blood level of cholesterol and reduces the tissue sensitivity to insulin. Examples of low fat food items are vegetable oil, olive oil and avocado.

Proteins: These are low carbohydrate containing foods and also aid the optimal control of blood glucose because they have a low glycemic index. Examples are lean meats, fish, beans and Greek yoghurt. Low calorie drinks: Water is the ideal drink for diabetics and can be flavored by squeezing some slices of oranges and lemon into a glass of water. Also, low fat milk and sugar free fruit juices can be taken but sparingly. Melons/Berries: It contains a huge amount of minerals, nutrients and fibre that are beneficial to diabetics. These are ideal fruits for diabetics. Carbohydrates: Processed grains such as white rice, white flour, white bread and French fries. These foods have a high glycemic index. Vegetables: Canned vegetables and vegetables with cheese and butter. Fruits: Canned fruits and sugary fruit drinks. Proteins: Fried meat, Pork bacon, deep fried fish, whole milk. Fats/oil: Trans and hydrogenated fats are not recommended. A dietician can also design a pre-diabetic diet that will help to control your blood sugar. Following a diabetic nutritional plan will ensure that you have the right amount and mixture of healthy foods at regular intervals daily. Finally, controlling your diet keeps your blood glucose optimally controlled.

Wine with meals is common with a traditional Mediterranean diet, but may not be included if weight loss is a goal. An August 2015 "BMJ Open" article reviewed the pooled evidence from published research examining the effects of the Mediterranean diet on T2DM and prediabetes management. The authors reported that several studies showed the diet significantly reduced total cholesterol and increased HDL. Several studies also showed that following a Mediterranean diet led to weight loss, which itself is a factor in lowering cholesterol. One reason the diet may be helpful is the abundance of omega-3 fatty acids found in some fish, oil and nuts. Omega-3 fatty acids have proved to lower triglycerides, although they might cause a slight increase in LDL. Vegetarian diets include primarily plant-based foods but allow nonmeat animal products, such as eggs, butter and cheese. Vegan diets include only plant-based foods. Both have been found to lower cholesterol levels in people with diabetes.

A low-fat, vegan diet improved cholesterol in people with T2DM more than a diet based on ADA guidelines, according to an August 2006 "Diabetes Care" article. At the end of a 22-week study, LDL dropped 21.2 percent in people who followed a diet of vegetables, fruits, grains and legumes without calorie restriction, compared to a 10.7 percent decline in those following the ADA diet. Blood sugar decreases and weight loss were also greater in people following the vegan diet. However, in reviewing 6 studies on vegan and vegetarian diets, the ADA concluded that they only show consistent benefits with calorie restriction and weight loss. Part of the benefit of vegan and vegetarian diets is thought to relate to increased intake of soluble fiber, which has a cholesterol-lowering effect. Additionally, intake of cholesterol and saturated fats is greatly reduced with these diets. According to the Academy of Nutrition and Dietetics, well-planned vegetarian and vegan diets can be nutritionally complete and healthy -- and beneficial for prevention and treatment of many diseases, including diabetes. Because carbohydrates affect blood sugar levels, restricting dietary carbs is one approach to nutritional management and weight-loss plans for T2DM.