We Value Your Privacy

We and our partners use technology such as cookies on our site to personalise content and ads, provide social media features, and analyse our traffic. Click below to consent to the use of this technology across the web. You can change your mind and change your consent choices at anytime by returning to this site.

Update Consent
Loading ...

7-day diabetic meal plan

Updated March 23, 2017

According to the American Diabetes Association, 23.6 million people in the United States have diabetes. Monitoring blood sugar levels is extremely important because blood sugar levels that are too high can result in hyperglycaemia. Below you will find tips and some ideas for foods that you can use when creating your seven-day diabetic meal plan.

Loading ...

Glycemic Index

According to the American Diabetes Association, the glycemic index (GI) measures how foods affect blood glucose levels. Foods containing carbohydrates are given a rating from 1 to 100 with glucose being 100. When planning your seven-day diabetic meal plan, you should pick foods that have a low GI rating. Try to stay with foods that have a GI rating of under 40 and avoid foods that have a GI rating of over 50.


Vegetables have extremely low GI ratings, which can help to control blood glucose levels. For example, tomatoes have a GI rating of 15, broccoli 10, lettuce 10 and carrots 16. When creating a seven-day diabetic meal plan, try to incorporate lots of salads into your diet. Vegetables do not only have a low GI rating, but they also have extremely high levels of fibre. Foods that are high in fibre are also filling, which reduces feelings of hunger throughout the day.


Fruits have slightly higher GI ratings than vegetables, but their great for when you need a boost of energy. For example, cherries have a GI rating of 22, plums 24, and peaches 28. However, there are some fruits that have higher GI ratings and should be eaten less frequently. For example, watermelon has a GI rating of 80 and dates have a GI rating of 103. Fruit salads should be incorporate into a seven-day diabetic meal plan, but make sure to stick to fruits with a low GI rating.


When creating a seven-day diabetic meal plan, you should also try and include some dairy products. Most dairy products have a relatively low GI rating. For example, whole milk has a GI rating of 32, sweetened yoghurt 33 and artificially sweetened yoghurt 23. Dairy products are also extremely healthy for you because they contain large quantities of protein. However, be sure to avoid ice cream, which is one dairy product that has a GI rating of 62. These are three food groups that you should focus on when creating a seven-day diabetic meal plan. Vegetable salads, fruit salads, fruit smoothies and yoghurts are all great alternatives to foods that have high GI ratings.

Loading ...

About the Author

Frank Girard is a copywriter and marketing consultant who has been working in the field since 1995. He has published ebooks, including "How to Succeed as a Freelance Marketing Consultant" and "101 Questions and Answers About Internet Marketing." Girard provides freelance copywriting work for clients around the country. He has a Bachelor of Arts in communications from the University of North Carolina.

Loading ...