The aim of a good Diabetic Meal Plan is to help people with diabetes attain quality of life similar to healthy people by

• making it easier to achieve blood glucose control
• reducing dependency on more diabetic medication or insulin injections
• reducing the risk of complications or hospital admission associated with diabetes
• achieving the same lifespan as normal individuals

Click to watch Doctors Circle video on Glycemic Index

What is an ideal Diabetic Meal Plan?

There is no one perfect Meal Plan and each plan has to be evaluated and adjusted as necessary.  A good diabetic meal plan is one which can help you manage your blood glucose at normal level AND allow you to enjoy your food.  As food is the major influence on blood sugar levels in people with diabetes, you must pay attention to the following;

• Food components (particularly the choice of carbohydrates)
• Amount or portions eaten
• Timing of each meal every day

Choose foods with lower Glycemic Index (GI) as these foods do not give you a sudden surge in blood glucose after eating.  GI is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating. Foods with a high GI are those which are rapidly digested and absorbed resulting in big surge in blood sugar levels immediately after a meal and is therefore NOT SUITABLE for diabetes.

High GI foods must be consumed in a smaller amount to reduce the glycaemic load which in turn will improve the postprandial glycaemic response. 

Examples of Glycemic Index of some common foods

Carbohydrate-rich foods can be classified into 3 categories which are high GI (GI > 70), moderate GI (GI 55-70), and low GI (GI < 55).  

Low GI carbohydrates produce smaller fluctuations and is therefore IDEAL for diabetes patients

RICE & GRAINS	GI
Brown rice	60
Basmati rice	65
White rice	79-90

RICE IN MIXED MEAL	GI
Fried white rice	38-47
Fried rice kampung	59
Coconut rice (lemak)	66

BREAD & BREAD PRODUCT	GI
Whole grain bread	46
Brown bread	56-66
Pita bread	68
Bagel	72
Waffle	76
White bread	82
White baguette	100

NOODLE & PASTA	GI
Spaghetti (whole meal)	32
Noodle with chicken soup	44
Spaghetti (white)	46
Plain noodles	55-60
Fried noodles	59
Kway Teow	85
Rice vermicelli	99

CEREAL BASED FOOD	GI
Roti canai	62
Flatbread	63
Paratha	71

STARCHY ROOT & TUBER	GI
Sweet potato	77
Potato	82
Sago porridge	116

TRADITIONAL KUIH	GI
Roti jala	49
Seri muka	51
Curry puff	54
Dumpling	51-55
Cekodok Pisang	56
Wajik	57
Doughnut	57
Keropok	57
Cucur bilis	58
Popiah	63-78

DRINKS	GI
Red wine	15
Beer	15
Soy milk	35
Tomato juice	38
Apple juice	44
Yakult	46
Coffee 3-in-1	51
Milo 3-in-1	58
Cola or fizzy drinks	63
Teh tarik (sweetened)	78
High energy drink	78

FRUITS	GI
Apple	38
Pear	38
Blueberry	40
Strawberry	40
Orange	42
Peach	42
Grape	46
Kiwi	47
Durian	49
Banana	52-55
Watermelon	55
Papaya	58
Dates	62
Pineapple	82

SWEETENERS	GI
Stevia or artificial sweetener	0
Fructose	15
Palm sugar	35
Honey	59-65
Sucrose (table sugar)	65
Glucose	100

VEGETABLES	GI
Kale	5
Spinach	6
Broccoli	10
Cabbage	10
Cauliflower	12
Tomato	15
Carrot	47
Peas	48
Corn on cob	52

DAIRY	GI
Butter	0
Milk	31
Yoghurt	33
Chocolate milk	40
Ice cream	61

SNACKS	GI
Peanuts	13
Corn chips	42
Chocolate bar	50
Muffin	59
Raisins	64
Popcorn	65
Donut	76
Baked Potato	76
Pretzel	83

Factors which can affect GI Index in foods

• The presence of fats or proteins and cooking methods in carbohydrate-rich foods can influence the GI values of foods. For example, fat produces a lower glycaemic response by delaying gastric emptying so fried rice has a lower GI than white rice alone
• Starch from milled grains such as white rice has a high GI because it digests more easily than unpolished or brown rice
• In fruits, the degree of ripeness also influence the GI index by being more sweet as it ripens 
• Having more fibre in your diet is beneficial because it reduces the glucose absorption into your body
• Drink enough water every day to prevent constipation

Glycemic Load

The Glycemic Load (GL) is obtained by multiplying the quality of carbohydrate in a given food (GI) by the amount of carbohydrate in a serving of that food.  Even though you may choose a low GI index food, you should also eat the food in moderation to prevent taking too much carbohydrates!

Summary

These are some suggested strategies for lowering dietary GL in a diabetes friendly diet;

• Increasing the amount of whole grains, nuts, legumes, fruit and non-starchy vegetables
• Increasing the amount of fibre content
• Reducing the amount of moderate to high GI foods like potatoes, white rice or white bread
• Reducing the amount of sugary foods like cookies, cakes, sweets or sugary drinks

Self Monitoring

Despite being on treatment, it is estimated that over 30% of patients DO NOT achieve good glucose pressure control despite being on medication.  It is important to practice self monitoring to track your diabetes control. Healthcare practitioners also recommend lifestyle modification which includes 30 minutes of exercise daily.

Do connect with your Dietician, Nutritionist or Diabetic Educator to help you Monitor your Diabetes

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