Friday, October 15, 2010

How to Create your Diabetic Meal Planner for Type 2 Diabetics

Testing the blood glucose level yourselfImage via Wikipedia

One of the few things I learned when I was diagnosed with diabetes, was the fact that I could no longer eat anything that I wanted to eat at anytime. That's why in my last two posts I was looking for a new recipe book to change the monotony of my meals. My dietitian has prepared an easy meal plan for me early on. Here is how to start your own Diabetic Meal Plan for Type 2 Diabetics.

Step 1: Know your Glycemic Index

To start your meal plan, work with your endocrinologist to determine your target Glycemic Index. Your meal plan should revolve around this index and you should carefully map how your index moves before, during and after your meals. Your target Glycemic Index or GI must be between 70 - 130. Once you start to eat, list down all the food you ate and check your GI one to two hours after eating. Ideally, your glucose level should not exceed 180 with the food you just ate. Avoid those foods or combination of foods which cause your GI to spike beyond 180. Monitor your meals for a month clearly identifying which foods you should avoid or eat more of.

Step 2: Follow your Doctor and Dietitian

Normally, after your first month you would have generous list or a variety of foods to either avoid or eat more of. Always heed the advise of your doctor and dietitian specially on how much to eat and what medication to take at which time. Think of them as your lifelines. Consult them regularly. Become partners.

Step 3: Know the Basic Food Groups and How it Affects your GI.

The following article from can explain how the basic food groups affect your blood glucose levels. Check out the article below.

Carbohydrates and Starches

Refined carbohydrates will drastically increase your blood sugar. Examples of refined carbohydrates include foods made with white flour and sugar, such as cakes, muffins, and bagels. Instead, choose six to 11 daily servings of starches made from whole grains. Select bran cereal with no added sugar. Cook whole-grain pasta and brown rice. And avoid products (such as bread) that use the label “enriched.” Bear in mind that if you’re carbohydrate-counting, count starchy vegetables as carbohydrates. These include corn, potatoes, and peas.

Vegetables and Fruits

Vegetables should always have a significant presence in all type 2 diabetes diets. Not only do fruits and vegetables contain essential minerals, vitamins and fiber, but they are also low-fat and low-calorie. Experiment with different vegetable and fruit choices to find your favorites: try bok choy, kale, melons, or kiwi. Try to eat at least three to five servings of vegetables every day, and two to four servings of fruit. Just keep in mind that how you prepare vegetables is as important as how much you eat: avoid high-calorie buttery sauces or dressings.

Dairy and Protein

The American Diabetes Association recommends choosing two to three servings of dairy products per day. Add low-fat or non-fat milk or yogurt to your type 2 diabetes food list to obtain calcium and protein. You should also select four to six ounces of meat or meat substitutes daily. Eat lean cuts of meat and fish. If you’re a vegetarian, you may prefer tofu, cottage cheese, eggs, or peanut butter.


Being a type 2 diabetic does not mean you have to restrict yourself to an utterly draconian diet. Once you understand what kind of foods to eat with type 2 diabetes, you can also fit in small treats – in moderation. While you should typically avoid alcohol, candy, and fried foods, if your blood sugar levels are stable, you may indulge once in a while. A serving size of ice cream is considered to be a half cup, or you could eat two small cookies, or one small muffin or cupcake. Double-check your blood sugar before and after you indulge.

Read more:

Step 4: Religiously follow your Diet Plan

Now that you know how to monitor and identify what and when to eat. Stick to your meal plan. It means living a normal life even with a chronic disease like diabetes.

Have a great time creating your meal plans!

Till next post!

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