Portion Control is the KEY to Healthy Living and Diet For World Diabetes Day🍽️🩺💊💉🩹📚
Let's make a change and take a oath from today, Managing blood sugar levels requires understanding various plating patterns.Being Certified Diabetic Educator, Here's a comprehensive guide to live with or reverse to:
*Pre-Meal Plating Patterns:*
1. Balanced plate: 50% veggies, 25% protein, 25% carbs.
2. Carbohydrate counting: measure carbs in grams.
3. Glycemic index (GI): choose low-GI foods.
*General Guidelines:*
1. Protein: 3-5 ounces (85-140g) per meal.
2. Healthy fats: 2-3 tablespoons (30-45g) per meal.
3. Vegetables: 5 servings (2.5 cups) per day.
4. Whole grains: 3-5 servings (1.5-2.5 cups) per day.
5. Fruits: 2-3 servings (1-1.5 cups) per day.
*Blood Sugar-Friendly Foods:*
1. Vegetables: leafy greens, broccoli, bell peppers.
2. Proteins: Tofu,Lentils,Sprouts, Paneer.
3. Whole grains: brown rice, quinoa, whole wheat bread.
4. Fruits: berries, citrus fruits, apples.
5. Healthy fats: avocado, nuts, olive oil.
*Blood Sugar-Raising Foods:*
1. Refined grains: white bread, sugary snacks.
2.Sausages.
3. Fried foods: french fries, Deep Fries.
4. High-sugar foods: candy, baked goods.
*Portion Control:*
1. Use measuring cups or a food scale or your own hand.
2. Eat smaller, frequent meals.
3. Avoid overeating.
*Additional Tips:*
1. Consult a registered dietitian or certified diabetes educator.
2. Monitor blood sugar levels regularly.
3. Adjust plating patterns based on individual needs.
What are Low GI Foods ?
Here are some low GI vegetarian foods:
*Fruits:*
1. Apples (GI: 38)
2. Berries (GI: 32-35)
3. Oranges (GI: 40)
4. Pears (GI: 35)
5. Apricots (GI: 34)
6. Plums (GI: 39)
7. Peaches (GI: 42)
8. Cherries (GI: 32)
*Vegetables:*
1. Broccoli (GI: 10)
2. Cauliflower (GI: 10)
3. Spinach (GI: 10)
4. Kale (GI: 10)
5. Carrots (GI: 41)
6. Sweet potatoes (GI: 44)
7. Green beans (GI: 32)
8. Cucumber (GI: 15)
*Legumes:*
1. Lentils (GI: 29)
2. Chickpeas (GI: 30)
3. Black beans (GI: 30)
4. Kidney beans (GI: 30)
5. Soybeans (GI: 16)
6. Lima beans (GI: 32)
7. Cannellini beans (GI: 31)
8. Great Northern beans (GI: 25)
*Grains:*
1. Whole wheat bread (GI: 30-40)
2. Quinoa (GI: 35)
3. Brown rice (GI: 50)
4. Whole grain pasta (GI: 40-50)
5. Oats (GI: 40-50)
6. Barley (GI: 25-30)
7. Buckwheat (GI: 51)
8. Millet (GI: 30)
*Dairy/Alternatives:
1. Greek yogurt (GI: 10-20)
2. Cottage cheese (GI: 28)
3. Almond milk (GI: 15-20)
4. Soy milk (GI: 16-20)
5. Coconut milk (GI: 15-20)
6. Rice milk (GI: 80-90) (avoid)
*Snacks:*
1. Nuts (GI: 15-20)
2. Seeds (GI: 10-20)
3. Dried fruits (GI: 20-30)
4. Energy balls (GI: 20-30)
5. Trail mix (GI: 20-30)
*Low GI Vegetarian Meal Ideas:*
1. Lentil soup with whole grain bread
2. Roasted vegetables with quinoa and chickpeas
3. Grilled tofu with brown rice and steamed broccoli
4. Vegetable stir-fry with whole grain noodles
5. Black bean and sweet potato tacos with avocado salsa.
Indian version attached video where each plate and it's sugar levels been taken.
*GI Range:*
- Low GI: 0-55
- Medium GI: 56-69
- High GI: 70-100
Note: GI values may vary depending on ripeness, cooking, and processing.
Stay Aware Stay Care Stay Safe
Urs Truly @shroffpadmap
Given below couple of Good video's on blood sugar monitoring with each plate how each dish effects and affects our Blood Sugars.
https://www.facebook.com/share/r/5bFPbSBCd6YwjXFd/
https://www.instagram.com/reel/DCOhFZLS9Sz/?igsh=c3UwNjl0cTkxbTgw
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