Choose Suitable Food For Diabetes

     Controlling and choosing the right foods is crucial for diabetes patients to maintain blood sugar levels within the appropriate range, especially when managing the rice, starch, and fruit categories. Therefore, patients should learn about the exchange of food categories to make informed food choices.

Food Exchange Categories

     One exchange portion from the same category provides similar energy and nutrients, allowing for substitutions between foods.

Category 1: Rice and Starch

     1 portion of rice or starch equals 1 tablespoon, providing 2 grams of protein, 18 grams of carbohydrates, and 80 kilocalories. Women should consume 2-3 portions per meal, and men should consume 3-4 portions per meal. Diabetic patients should choose whole grain rice, brown rice, or unrefined bread, as they are absorbed more slowly, helping control blood sugar levels and preventing rapid spikes.

Category 2: Vegetables

1 portion of cooked vegetables equals 2 cups or 1 tablespoon, and 1 portion of raw vegetables equals 1 cup or 2 tablespoons, divided into:

• Group A: These vegetables provide very few calories and can be consumed freely, including lettuce, cabbage, tomatoes, cucumbers, zucchini, and squash.
• Group B: These vegetables contain 5 grams of carbohydrates, 2 grams of protein, and 25 kilocalories per portion. These foods are rich in vitamins and fiber, which help reduce the absorption of sugar and fat.

Category 3: Fruit

     1 portion of fruit contains 15 grams of carbohydrates and 60 kilocalories. All fruits contain sugar, so diabetic patients should consume only 1 type of fruit per meal and avoid fruits that are very sweet, such as durian, sapodilla, and jackfruit.

Category 4: Meat (Cooked)

     1 portion of cooked meat equals 30 grams (about 2 tablespoons), or 40 grams of raw meat, providing 7 grams of protein. The calorie count increases with the fat content, ranging from 35, 55, 75, to 100 kilocalories.

Which Type of Food Should You Avoid?

Category 5: Fats

1 portion of fat equals 1 teaspoon, providing 5 grams of fat and 45 kilocalories. Examples include:

• Oil/butter/mayonnaise (1 teaspoon)
• Coconut milk (1 tablespoon)
• Fried bacon (1 piece)
• Non-dairy cream (4 teaspoons)
• Cashews (6 pieces)
• Peanuts (10 pieces)

It is recommended to use plant-based oils as they do not contain cholesterol. Avoid fried foods, dishes with coconut milk, and baked goods.

Category 6: Dairy

1 portion of dairy equals 240 ml, containing 8 grams of protein, and 12 grams of carbohydrates, with energy content varying based on the milk's fat content.

• Whole milk (8 grams of fat) provides 150 kilocalories.
• Low-fat milk (5 grams of fat) provides 120 kilocalories.
• Skim milk (0-3 grams of fat) provides 90 kilocalories.

It is best to choose low-fat or skim milk and avoid flavored milk and ready-to-drink yogurt, as they often contain added sugars.

To manage blood sugar, diabetic patients must carefully follow food exchange guidelines and consume all five food groups.