(The following is for reference only and is not intended for people with gestational diabetes or those with chronic complications of diabetes or other co-morbidities)
Step 1: Control calories with the “food exchange method
Calculate your standard weight. Standard weight (kg) = height (cm) – 105.
The weight is normal if it is ±10%, obese if it is 20% above the standard weight, and wasting if it is 20% below the standard weight.
● Calculate the total daily calorie requirement.
Total daily calorie requirement (kcal) = standard body weight (kg) × daily calorie requirement (kcal) per kg of standard body weight.
The daily calorie requirement for people with different work intensity is different. The daily calorie requirement per kilogram of standard body weight is 25 kcal for bedridden people, 30 kcal for light work, 35 kcal for medium work and 40 kcal for heavy work. On this basis, 5 kcal per kg of body weight should be increased for the lean and 5 kcal per kg of body weight should be reduced for the obese. Especially obese people should limit their total daily calories to 1200 kcal in order to bring their weight down to the normal range.
Calculate the number of food exchange servings you need per day.
Any food that generates 90 kcal is called a portion exchange. Simply put, half a tael of grain, a pound of lei, an egg, a tael of meat, a glass of milk, and four slices of bread are all one food portion exchange.
One calorie exchange food interchange table
Group Class Food weight per exchanged portion
Cereal group Cereal and potatoes 25g (noodles, buns, bread 35g)
Fruit and vegetable group Vegetables 500g (beans, potatoes, roots 100g)
Fruits 200g (watermelon 500g), all with skin weight.
Meat, egg, soy and milk group Meat and eggs 50 grams (1 egg, 50 grams of lean meat, 80 grams of fish)
Soybeans 25g (dried tofu 50g, tofu 150g, soy milk 400g)
Milk 150g (milk powder 25g)
Hard fruits 15g (sunflower seeds 25g, watermelon seeds 40g), all with skin weight.
Oil and fat group 10 g (1 tablespoon) of oil and fat.
The total daily calorie allocation is 55%-60% carbohydrate, 10%-15% protein and 25%-30% fat.
For example, a diabetic patient with a height of 165 cm with light physical work. His standard weight is: 165 (cm) – 105 = 60 (kg). The total daily calorie requirement is 60 kg × 30 kcal = 1800 kcal. The total daily calorie requirement is 60 kg × 30 kcal = 1800 kcal, which is converted into 1800 kcal ÷ 90 = 20 exchange portions.
According to the type of food, the daily food requirement should be
Staple food group: 12 portions (300g), 6 taels of rice and noodles.
Vegetables: 1 portion (500 grams), 1 pound of various vegetables.
Meat and eggs: 3 portions (150 grams), 2 taels of lean meat and 1 egg.
Soy milk: 2 portions (250 grams), 4 taels of milk and 1 tael of soy products.
Oils and fats: 2 servings (2 tablespoons).
For every 100 kcal increase or decrease in total calories, 25 grams of cereals and potatoes should be added or subtracted, while other foods such as vegetables, meat and eggs, soy milk, and fats and oils should remain unchanged.
Allocate food to each meal to create a balanced diet.
The total daily calories are arranged by meal: 1/5 for breakfast, 2/5 for Chinese food and 2/5 for dinner.
While keeping the daily dietary calories the same, mix your diet according to your personal preferences. You can exchange one portion between main food varieties, between main and side dishes, between side dishes, and between vegetables and fruits. According to the corresponding number of servings to choose their own food to eat in a day, you can develop a day of recipes. In this way, diabetics can eat the food they want to eat as normal people.
Step 2: Control the glycemic index
The relationship between glycemic index and calories is like the relationship between blood sugar fluctuations and blood sugar highs and lows.
Low glycemic index foods (GI 55 or less)
Grains: quinoa, whole egg noodles, soba noodles, vermicelli, black rice, black rice porridge, macaroni, lotus root powder
Vegetables: konjac, corn, cabbage, cucumber, celery, eggplant, peppers, kelp, eggs, enoki mushrooms, shiitake mushrooms, spinach, tomatoes, bean sprouts, asparagus, cauliflower, onions, lettuce.
Legumes: soybeans, browns, chickpeas, tofu, beans, green beans, lentils, string beans.
Fruits: apples, pears, oranges, peaches, raisins, grapefruit, sorbets, carrots, grapefruit, strawberries, cherries, kumquats, grapes.
Milk: milk, low-fat milk, skim milk, low-fat cheese, black tea, yogurt, unsweetened soy milk.
Sugars and sugar alcohols: fructose, lactose, xylitol, esomel, maltitol, sorbitol.
Medium glycemic index foods (GI 56-69)
Grains: red rice, brown rice, sago, udon, wheat bread, cereal, etc.
Vegetables: sweet potato, taro, potato chips, lotus root, burdock
Meat: fish, chicken, duck, pork, lamb, beef, shrimp, crab
Beans: h beans, winter flour, cream, condensed milk, fresh milk extract, yogurt, and
Fruits: papaya, raisins, pineapple, bananas, mangoes, cantaloupe, kiwi, willow.
Sugar and sugar alcohols: cane sugar, honey, wine, beer, cola, coffee.
Foods with high glycemic index (GI 70 or above)
Grains: white rice, steamed buns, doughnuts, glutinous rice, white bread, oatmeal, ramen, fried rice, popcorn.
Meat: gongbao, fatty sausage, egg dumplings.
Vegetables: mashed potato, pumpkin, h potato.
Fruits: watermelon, lychee, longan, pineapple, dates.
Sugar and sugar alcohols: glucose, granulated sugar, maltose, soda, orange juice, honey.
A list of commonly used foods with a glycemic index and caloric value of 50 or less is provided for your reference.
Spinach, onion, tomato, coronary, bamboo shoot, cantaloupe, apple, clam, eggplant, bitter melon, cucumber, bean sprouts, strawberry, peach, pear, papaya, jelly, konjac, shiitake mushroom, green pepper, white radish, green onion, cauliflower (broccoli), celery, lettuce, mushroom, green cabbage, lettuce, milk coffee, cold powder, low-fat milk