Meal Planning
Personalized nutrition guidance for diabetes management
Key Recommendations for Diabetes
High-Quality Lean Protein
1.2-1.6g protein per kg body weight per day
Improves insulin sensitivity and satiety
Helps maintain muscle mass
Best Sources:
- Fish (salmon, tuna, tilapia)
- Chicken & turkey (skinless)
- Eggs & egg whites
- Low-fat dairy (Greek yogurt)
- Legumes (beans, lentils)
Controlled Carbohydrates
130-180g carbs per day (moderate)
Reduces blood sugar spikes by 30-40%
Improves HbA1c control by 0.5-1.5%
Best Carb Choices:
- Non-starchy vegetables (low GI)
- Whole grains (oats, quinoa)
- Legumes (beans, chickpeas)
- Berries & low-GI fruits
- Sweet potatoes (moderate)
Glycemic Index (GI)
What it measures: How quickly a food raises your blood sugar compared to pure glucose.
Example: Watermelon has a high GI (72), meaning it raises blood sugar quickly.
Glycemic Load (GL)
What it measures: The TOTAL blood sugar impact based on both GI AND the amount of carbs you eat.
Example: Watermelon has LOW GL (4) because it has very little carbs per serving!
🎯 The Key Difference (Why GL Matters More!)
GI tells you HOW FAST a food raises blood sugar.
GL tells you HOW MUCH a food raises blood sugar.
Real-World Example:
🍉 Watermelon:
- High GI (72) - raises blood sugar quickly
- But LOW GL (4) - because one serving has only 6g carbs
- ✓ Safe to eat in normal portions!
🍞 White Bread:
- High GI (75) - raises blood sugar quickly
- AND High GL (23) - lots of carbs per serving
- ⚠️ Causes major blood sugar spike!
💡 Pro Tip: Focus on LOW GL foods (≤10) for best blood sugar control. GL considers BOTH the quality (GI) and quantity (carbs) of carbohydrates!
📐 The Formula:
Example: Food with GI of 50 and 20g carbs → GL = (50 × 20) ÷ 100 = 10 (Low GL)
Your Daily GL Goal
For optimal diabetes management, aim for:
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Start tracking your nutrition!
🥦 Focus on Fiber
High-fiber foods slow glucose absorption. Aim for 25-30g daily.
🍗 Protein Power
Include protein with every meal to stabilize blood sugar levels.
⏰ Consistent Timing
Eat meals at regular times to maintain steady glucose levels.
🥤 Stay Hydrated
Drink plenty of water. Avoid sugary drinks that spike glucose.