Diabetic Food Pyramid

Diabetes Food Pyramid was designed by the American Diabetes Association and the American Dietetic Association. Unlike the USDA Food Guide Pyramid, diabetic food pyramid guide you with group of foods based on their carbohydrate and protein content because these foods affect blood glucose levels, which is indeed the primary concern to people with diabetes. You may find differences like potatoes and other starchy vegetables in the grains, beans and starchy vegetables group instead of the vegetables group, cheese is in the meat group instead of the milk group.

A serving of pasta or rice is 1/3 cup in the Diabetes Food Pyramid and ½ cup in the USDA pyramid.  Fruit juice is ½ cup in the Diabetes Food Pyramid and ¾ cup in the USDA pyramid.  This difference is to make the carbohydrate about the same in all the servings listed.

Grains and Starches

Situated at the base of the pyramid, these are foods contain mostly carbohydrates. Bread, cereal, rice, and pasta are food in this group mostly made of grains, such as wheat, rye, and oats. Starchy vegetables like potatoes, corn, and peas also belong to this group, along with dry beans such as black eyed peas and pinto beans. Starchy vegetables and beans are in this group because they have about as much carbohydrate in one serving as a slice of bread. As for beans and starches,  they are group together because they affect blood glucose in the same way.

Recommended serving: 6 -11 servings per day.

Vegetables

Vegetables are full of vitamins, minerals,  fiber, and naturally all of them are low in fat. Vegetables that should be at the top of your food list should be dark green and deep yellow vegetables, such as spinach, kale, broccoli, romaine lettuce, carrots, cucumbers, chilies and peppers. Try to get fresh or frozen vegetables rather than canned vegetables because they have less sauces, fats and salt added.

Recommended serving: 3 - 5 servings per day.

Fruits

Fruits are fabulous because they provide important vitamins, minerals, and fiber. Fruits also contain carbohydrates. Most dietitians recommend consuming whole fruits rather than juices because of the fiber contained. Avoid fruits and fruit juices that contain sweeteners or syrups added. This group includes blackberries, grapefruit and tangerines, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, and apricots.

Recommended serving: 2 - 4 servings per day.

Milk

Milk products contain a lot of protein and calcium as well as many other vitamins. When looking at milk or yogurt, try to choose low-fat or nonfat milk products for the great taste and nutrition without the saturated fat.

Recommended serving: 2 - 3 servings per day.

Meat and Meat Substitutes

Includes in these group are beef, chicken, turkey, fish, eggs, tofu, dried beans, cheese, cottage cheese and peanut butter.  Meat and meat substitutes are great sources of protein and many vitamins and minerals. Nutritionists usually recommend fish and poultry over red meat, because it's less fatty. Keep your portion sizes small and trim away all the visible fat off meat. Baking, roasting or grilling is preferable to frying.

Recommended serving: 2 - 3 servings per day.

Sweets, Fats and Alcohol

Sitting at the very top of the pyramid simply means that your body should have smaller amounts of them. Your body needs fat for some things, but it's smart to avoid eating too much of it. And although sugary foods like candy and cookies are simple carbohydrates that can give you quick energy, they are usually loaded with calories and don't offer much in the way of nutrients. In the right amount, though, fats, alcohol and sweets can spike up the flavor in meals and snacks.

Recommended serving: Use them sparingly. In other words, eat only a little bit and don't eat them very often.

By following the Diabetic Food Pyramid Guide, you'll be sure to live a healthy lifestyle.

Fat Burning Foods & Thermogenic Foods

Q: What Are The Best Fat-Burning Foods For Burning Body Fat?

A: That depends on your definition of a "fat burning food." When you say "fat burning food" or "foods that burn fat," many people instantly think of exotic herbs, hot spices or foods like cayenne, chili pepper, mustard, cider vinegar, guarana, green tea, etc., which allegedly increase your metabolic rate.

It sounds like a diet gimmick, so you're justified in being skeptical, but believe it or not, some of these purported fat burning foods actually have some science behind the claims.

For example, there is a slight thermogenic effect from capsaicin in hot pepper.

Well-controlled research has also proven that a compound in green tea called epigallo-catechin gallate (EGCG) gives a small but significant increase in 24 hour metabolic rate. It would take 3-4 strong cups of green tea to get the necessary amount, 270-300 mg of EGCG, or it can also be obtained from green tea extract supplements.

However, there is a catch. The fat burning (thermogenic) effect of these foods is real, but very small. A study published in the European Journal of clinical Nutrition found that a dose of hot pepper (in an amount that could be tolerated), only increased metabolism by 21 calories. Green tea extract fared a little better, but not much. Research from Switzerland found an average 24 hour increase in metabolism of 79 calories.

That's not much. In fact, it's controversial whether this short term (24 hour) increase in metabolism will have any impact on actual fat loss over time.

If you like Green tea, it's extremely healthy, and I do recommend it as a beverage. And, if you like hot peppers and hot spicy foods (I do), by all means enjoy them - they can be quite nutritious - and they may give a tiny boost to your metabolism. Just don't expect any fat loss miracles.

What WILL help you burn fat is a diet consisting of nutrient-dense, natural foods and putting together your meals to maximize satiety, while also choosing some of the foods that have a lower caloric density and a higher thermic effect of digestion. Let me explain...

Dietary Thermogenesis and the Thermic Effect Of Food

In reality, ALL foods are "thermogenic" because the body must use energy to digest them. This is known as the "thermic effect of food" (TEF) or "specific dynamic action of food."

However, not all foods have the same thermic effect. Dietary fat has the lowest thermic effect. The most thermogenic food (my "favorite") is lean protein from solid foods, especially the following:

• chicken breast
• turkey breast
• game meats (venison, elk, etc)
• bison, buffalo
• very lean red meat such as top round and lean sirloin (grass fed is especially nutritious)
• almost all types of fish
• shellfish and other seafood
• egg whites (whole eggs in moderation)

Research has proven that the thermic effect of protein is the highest of all the macronutrients, requiring about 30% of the calories it contains, just for digestion and processing. An added bonus is that lean protein foods suppress your appetite!

This is one of the reasons that a fat loss diet calls for a lean protein food at every meal. It's also no coincidence that bodybuilders are the leanest muscular athletes on earth. My entire fat loss program is based on these fat burning and muscle-friendly diet methods.

When you combine thermogenic lean protein foods with the right amounts and types of essential fats, add in plenty of green vegetables and just the right amount of natural starchy carbs and 100% whole grains, your body will literally turn into a turbo-charged fat burning machine - without drugs, supplements or weird diet gimmicks.

A Simple 3-Step Formula To Put Together A Fat-Burning Meal:

STEP 1: Select a green vegetable or fibrous vegetable such as asparagus, green beans, broccoli, brussel sprouts, cauliflower, salad vegetables, etc., and then

STEP 2: Combine that with one of the lean proteins (previously mentioned above).

STEP 3: The lean protein and fibrous carb forms the foundation of your fat burning meal. From there, add natural starchy carbs or grains such as brown rice, oats, or sweet potatoes - in the amount your calorie needs dictate and to the degree your body can tolerate them (some people are carb-sensitive). Fruit is also ok, but focus even more on the green and fibrous vegetables.

You can learn a lot more about fat burning foods and a very powerful fat burning system by watching my free presentation on the home page... just click the link below

- Tom Venuto