Confused About Optimal Serving Size For Diabetes? Know It Here

Somya Verma

, Health A2Z

Have you ever heard people instructing how much to eat to a diabetic person? Well, we know everyone tells that to an ill person. Here we will concentrate more on optimal serving size for diabetes.


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Diabetic patients have to take extra care which they do. However, food is something you cannot say a “no” to, and so we will make sure, you do not have to suffer this. We will give you some tips on how you can take the right amount of nutrition without suffering.


Why is the optimal serving size for diabetes important?


Everyone needs to pay attention to portion size. Portion sizes have become distorted from actual portions, and we now see portions and believe them to be a real [serving] size. If you have type 1 diabetes, the reason why portions are so important is you dose your insulin based on what you eat. If you have type 2 diabetes, overdoing it on portions can directly affect your blood sugar.


What is a portion size?


A portion is the amount of food you choose to eat at one time, while a serving is a specific amount of food, such as one slice of bread or 8 ounces (1 cup) of milk.


How do we have the optimal serving for diabetes from every nutrient?


As per the American Diabetes Association, “Overeating can also lead to weight gain, adds Kimberlain, which is especially risky for people with diabetes. In fact, people with diabetes are encouraged to lose a few pounds, as this may help you prevent and manage your risk of heart disease, stroke, high blood pressure, unhealthy cholesterol, and high blood glucose (sugar)”.


Hence, here is some nutritional optimal serving size for diabetes:


1) Carbohydrates


You need to check this one. The major reason for weight gain, are these carbs that you take in without proper thought to your condition. If you eat more carbs than you should, then the blood sugar medication will not be able to
offset the effect of all the carbs, and your blood sugar will rise and stay high. Keeping it to the basic starchy food you eat, here are some suggestions. Which can be considered as examples:


  • Cooked rice = 2 heaped tablespoons


  • Breakfast cereal = 3 tablespoons


  • 1 slice of bread


2) Protein like meat and soya


If you are a nonvegetarian, take some extra advice here. Meats are foods that are high in protein, essential to build and replace muscle. One portion is:


  • Cooked lean meat (eg chicken, beef or pork) = 60–90g


  • Beans and pulses (eg red kidney beans, butter beans, chickpeas or lentils) = 4 tablespoons


  • Nuts or peanut butter (unsalted) = 2 level tablespoons


  • Tofu or soya = 120g


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3) Optimal serving sizes for diabetes of popular fruits and vegetables


You must be surprised what happened to fruits? We have kept your favorite greens and fruits here. You can take the suggestion as per these amounts below:


  • Apple 1 small (4 ounces)


  • Pear ½ large pear


  • Grapes 17


  • Banana 1 extra small


  • Apricot 4


  • Melon 1 cup


  • Orange 1


  • Green/red pepper 1 cup


  • Cucumber 1 cup


  • Tomato, raw 1 cup


  • Potato, baked 3 ounces


  • String beans ½ cup


  • Broccoli, cauliflower ½ cup


  • Eggplant ½ cup


  • Corn on cob ½ a large ear


  • Carrots, cooked ½ cup


  • Peach 1 medium


How can you manage the optimal serving size for diabetes?


You must try to maintain the portion size always. Here are some top tips for managing portion sizes:


  • Use smaller plates and bowls to help make your portion sizes look bigger.


  • Weigh food if you find it hard to gauge portion sizes. Foods like muesli, pasta, and rice can be difficult to get right at first, so try using the same container to measure out certain foods.


Be mindful of what you’re eating. It takes about 20 minutes before your brain registers that you’re full, so eat slowly, putting your knife and fork down in between mouthfuls.


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