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Diabetic Diet Food Measurements - Advice on Diabetes & Food Serving Size

Diabetic Diet Food Measurements

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Diabetic Diet Food - Need to Measure

Measuring the Food in Your Diet

To make sure your food servings are the right size, use

- measuring cups
- measuring spoons
- a food scale

Also, the Nutrition Facts label on food packages tells you how much of that food is in one serving.

Weigh or Measure Foods in Your Diet to Make Sure You Eat the Right Amounts

These tips will help you choose the right serving sizes:

  • Measure a serving size of dry cereal or hot cereal, pasta, or rice and pour it into a bowl or plate. The next time you eat that food, use the same bowl or plate and fill it to the same level.
  • For one serving of milk, measure 1 cup and pour it into a glass. See how high it fills the glass. Always drink milk out of that size glass.
  • Meat weighs more before it's cooked. For example, 4 ounces of raw meat will weigh about 3 ounces after cooking. For meat with a bone, like a pork chop or chicken leg, cook 5 ounces raw to get 3 ounces cooked.
  • One serving of meat or meat substitute is about the size and thickness of the palm of your hand or a deck of cards.
  • A small fist is equal to about 1/2 cup of fruit, vegetables, or starches like rice.
  • A small fist is equal to 1 small piece of fresh fruit.
  • A thumb is equal to about 1 ounce of meat or cheese.
  • The tip of a thumb is equal to about 1 teaspoon.

Diabetes and Glycemic Load (GL)

Glycemic load is a useful food management tool for diabetics. Unlike Glycemic Index (GI), which tells you how fast (eg) 50g of carrot carbs raises blood-sugar, glycemic load tells you how fast an average serving of carrots raises blood-sugar. Glycemic load is therefore a useful food guide for anyone with diabetes, who wants to stabilize and control blood glucose levels. See below, for a list of glycemic load values for common carbohydrate-rich foods.

Glycemic Load (GI Rating Per Regular Food Portion) For Sample Foods
Beans - Bread - Bread Roll - Bread Snacks (Bagels, Donuts) - Cake
Candy - Cereal - Cereals - Cookie - Cracker - Fruit Juice - Fruit - Fruits
Dried Fruit - Grains - Ice Cream - Jam - Lentils - Milk - Muffin - Noodles
Nuts - Oats - Pancakes - Pasta - Pastry - Pizza - Potato - Rice
Snacks - Sodas - Soy Food - Sugar - Vegetables - Veggie Food - Yogurt


Health Disclaimer
The diabetic diet information and advice offered above is intended as a general guide ONLY. If you have diabetes, please consult your doctor about the best way to handle your condition. Diabetes is a serious condition which requires personal, professional advice.

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