Low Carb Diabetic Diet Food List – We need to use a low glycemic food chart to help us control food intake. The foods that can be considered to have a low GI are when the index shows the number of 55 or below. Low glycemic index foods are known to be good at preventing sugar spikes. If we experience a sugar spike, it can even damage our pancreas. Then, our pancreas cannot produce insulin. Insulin is known to help control blood sugar. If insulin cannot be produced, the blood sugar will rise high and lead to diabetes. Diabetes is known as a disease that can lead to death if not managed carefully.
Based on the research, before we use a low glycemic food chart, we need to understand that eggs are relatively low in glycemic index. Therefore, it does not affect blood sugar levels. Eggs can be considered a food that disinfects. Therefore, it helps to reduce the daily calorie intake. The effect is that the glycemic intake can be controlled.
Low Carb Diabetic Diet Food List
To use a low glycemic food chart, the things we urgently need to avoid and stop are high glycemic foods. It can increase the level of sugar in our blood. As a result, it can be harmful to our pancreas. Then, the pancreas cannot produce insulin as that plays a role as a blood sugar regulator. Then, diabetes occurs. In order to avoid high glycemic foods, we are required to understand types of foods that are high in glycemic.
Diabetic Food Pyramid
Well, we have discussed that fruit is low glycemic. However, we also know that something sweet can lead to a sugar spike because of its high glycemic content. It looks counterintuitive and confusing for us to use low glycemic index foods at first. Well, don’t worry, the experts have agreed that fruit is fine to eat. This is because the effect of fruit intake cannot significantly cause sugar spikes. This is because the fruit is low glycemic. There is even a discovery that eating more fruit is helpful in reducing the likelihood of type 2 diabetes. The only fruits that need to be avoided for diabetics are processed fruits, such as canned fruit, applesauce, jam, dried fruit, or juice.
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When it comes to diabetes, a healthy diet can not only lower your blood sugar but can also reverse your diagnosis all together. A diabetic food list can help those with type 2 diabetes or prediabetes know exactly what foods to eat and what to avoid. Whether at home, a restaurant or grocery shopping, this grocery list can be taken anywhere. But why is it so important? Let’s find out.
Diabetes mellitus is a chronic, metabolic disease characterized by elevated blood glucose (sugar) levels. If left uncontrolled, diabetes can lead to serious complications in the heart, blood vessels, nerves, eyes and kidneys.
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Normally the pancreas releases insulin which helps glucose enter the cells to be used for energy. However, this function is impaired in those with diabetes.
Type 1 diabetes, also known as insulin-dependent diabetes, is caused by an autoimmune reaction. The immune system in this case attacks itself, specifically the pancreas, causing damage and destroying the cells that produce insulin.
Type 2 diabetes is more common and accounts for 90% of all diabetes cases. Here, the pancreas does not produce enough insulin or does not use insulin well. This leads to more glucose in the blood and less reaching the cells which can be harmful to many organs.
Gestational diabetes occurs when there is high blood sugar during pregnancy which can affect both mother and baby.
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Prediabetes is a silent health condition that many Americans live with without knowing it. Here, the blood sugar is higher than normal but not high enough to be considered type 2 diabetes.
Again, like type 2 diabetes, prediabetes can also be prevented and reversed with lifestyle changes such as a pre-diabetic diet.
The glycemic index (GI) is a scale that ranks foods or drinks containing carbohydrates from 0 to 100 depending on how much they raise blood glucose levels after consumption. Low GI foods (≤ 55 GI units) are considered better for diabetics because of the slow and steady rise in blood glucose levels. High GI foods (≥ 70 GI units) increase blood glucose at a higher and faster rate and should be avoided as much as possible for those with prediabetes and type 2 diabetes.
Diabetes will always be whole foods. What does that mean? It means you should be eating foods like:
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Diet is the cornerstone of blood sugar control, which is why it’s important to know which foods diabetics can freely eat and which they can’t. By having a list of diabetes friendly foods at hand, you will not only understand what a diabetic diet is but it will also help you stay on track.
The best way to use this list is when grocery shopping or you can pin it to the fridge to remind you when you’re going to eat. In addition, this list of foods can be used for those who are prediabetic.
We felt it was important to include a list of diabetic foods to avoid. Mainly because there are foods out there that tend to disguise themselves as very healthy when they really aren’t. These are foods with a high glycemic index and can raise blood sugar levels and create insulin resistance over time. Be aware of these foods when shopping or stocking your pantry.
Now that we have downloaded our list of diabetic diet foods (PDF) the next step is to figure out how much to eat in one setting. It can get confusing if you are learning how to eat as a diabetic which is why we encourage people to adopt the plate and fingertip approach.
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The plate method is a visual aid of portion sizes from the 4 main food groups presented on an actual plate. Side options outside the plate are also shown.
We at The Lifestyle Cure have created our own plate method. We updated it so that it makes sense for today’s generation yet with the ability to be applied to anyone regardless of age or gender.
As we know that there is no one size fits all approach to diet and lifestyle, we wanted to provide two meal plates. Both meals have the ability to lower blood sugars, reverse diabetes and reduce waist size. It’s just a matter of preference and what is easy for you to incorporate into your everyday lifestyle.
The first plate is for those who are interested in following a more plant-based Mediterranean diet, while the second plate is for those who want to adopt a diet moderate in carbohydrates, healthy fat.
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½ Portion of a plate of vegetables and fruit, where the majority (around 75%) consists of vegetables and the rest fruit.
You can use as many or as few of these as you like; there is no limit to how much you are allowed to use.
Emphasis should not be placed on dairy products or its alternatives. And if you can, try to get more plant milk instead whenever the option is available.
Protein is usually considered one of the main food groups on a plate. However, we have moved protein to the side and replaced it with legumes. The reason behind that is that you can get a majority of protein from legumes as well.
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On your plate ¼ portion should include healthy fats, oils, nuts, seeds, cheese, pasteurized eggs, fatty fish (salmon, mackerel, herring, sardines, anchovies), grass-fed animals
On your plate a ¼ plate portion should also include organic, grass-fed meat, pasteurized eggs, fermented foods, cheese, fatty fish and tuna, shellfish, legumes, Greek yogurt, nuts and seeds.
There are many supplements that can be taken to help those with prediabetes, and type 2 diabetes. Some include, but are not limited to, psyllium husk, cinnamon, chromium, magnesium, thiamine etc.
However, before taking these supplements, talk to your doctor to see if they are right for you. Some supplements may interact with your medication or be affected by other conditions you may have.
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Below is a helpful way to use your fingertips to your advantage when trying to pinpoint the appropriate portion sizes for certain types of foods.
Meal planning is the act of thinking ahead about what you will eat for the next few days. Meal prepping before you’re hungry has become very popular recently because of the incredible benefits it has shown for health and well-being.
In fact, a 2017 study done in France reported that meal preparation among > 40,000 participants
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