Organizing your diabetic diet plan has never been easier.

Are you diabetic? Are you tired of eating junk food that raises your blood sugar levels without adding any nutritional value to your body?

Are you bored of eating the same diet each day to keep your blood sugar normal? Do you want to know how to organize your diabetic diet plan and add a wide variety of healthy foods to your daily menu?


At first, you must understand that in order to organize a healthy diabetic diet plan, your daily menu must contain 6 main groups of foods, including:

1. Starches or Carbohydrates

2. Vegetables

3. Fruits

4. Meat and beans

5. Milk and yogurt products

6. Fats or oils

You are allowed to eat foods form these food groups but in moderation, actually, for each group there is a recommended number of servings per day, furthermore, each serving has a pre-decided amount of food. Besides, you will have to add some regular physical activity to your daily life and drink a lot of water.

Your body needs carbohydrates or starchy foods, as they are full with vitamins, minerals and fibers. Plus, carbohydrates can supply your body with energy. In a healthy diabetic diet plan, you can eat from six to eleven servings of starches/carbohydrates daily, one serving can equal:


* A single slice of bread

* One small casaba, plantain, or potato

* One small roti bread, enjira bread or tortilla

* Half cup of cooked cereal, or ¾ cup of dry cereal, or 1/3 cup of cooked rice



For a reasonable diabetic diet plan, you can eat from 1-3 servings of carbohydrates in one meal. For example, you can eat 2 servings of starches each meal; ¾ cup of dry cereal and a slice of bread in the breakfast, 1/3 cup of cooked rice and half cup of cooked plantain in lunch, half cup of pasta and 1 bread stick in dinner. You can also eat a snack of 6 crackers (1 serving)


Vegetables are very important for your health. In a healthy diabetic diet plan, 100% fresh vegetable juices are considered as vegetable servings as well. Vegetables are natural sources of vitamins, minerals and fibers.


You can eat up to five servings of vegetables per day; half a cup of cooked vegetables or half a cup of fresh vegetable juices, or 1 cup of vegetable salad can form one vegetable serving.


When deciding your diabetic diet plan, you better substitute sweets with fruits, as fruits are sweet in taste, and they will not raise your blood glucose levels. They also loaded with energy, vitamins as well as minerals. You are advised to eat from two to four servings of fruits daily. Try to avoid big pieces of fruits, e.g. 1 small apple, or half of a grapefruit.

Meat, fish, skinless chicken, turkey, fish, eggs, nuts, soy products, and beans are natural sources of proteins. One serving of this group can be 3-4 ounces of cooked fish or cooked chicken, one egg, or 1 tbsp. of peanut butter; you can add two to three servings of this group to your diabetic diet plan.


Always prefer unsaturated fats (mainly from plant sources) over saturated and trans-fats (derived from animal sources), Daily, you can consume 1 tbsp. of olive oil. Be careful of dressings, as they contain increased amounts of fats.