Just as important as the glycemic index of the foods you eat is the quantity of each food you eat. Either too much food or too little food can be bad; you should be aiming for a happy medium. Too little food and your body won't have everything it needs to get through the day. Too much food and your body will store the extra food as fat that can damage your body over time.
Use this BMI calculator to determine which weight category you fall into. Adjust the sliders based on your height and weight, and the calculator will automatically generate your BMI. Ideally, your BMI should be between 25 and 30. Below 25 is underweight and above 30 is overweight.
If you're underweight or overweight, don't worry! Luckily, weight is one thing that everyone can take control of. With a little time and dedication, you can get back to a healthy weight. The most important thing to consider for weight control is going to be portion size. Here are the portion sizes for all of the healthy foods we've already mentioned throughout this module.
Steel-cut oats - ¼ cup dry oats at 170 calories
Apples - one fruit at 75 calories
Peaches - one fruit at 70 calories
Bananas - one fruit at 100 calories
Eggs - one egg at 70 calories
Yogurt - one cup at 100 calories
Smoothie - 12 oz at 250 calories
Sliced chicken/turkey - 3-4 oz at 150 calories
Nuts - ¼ cup at 160 calories
Beef - 3-4 oz at 300 calories
Shrimp - 4 oz at 100 calories
Barley - ¼ cup dry at 200 calories
Quinoa - ½ cup dry at 110 calories
Brown rice - 1 cup dry at 215 calories
Beans - ½ cup at 100 calories
Lentils - ½ cup at 150 calories
Broccoli - 5 oz at 50 calories
Peas - ½ cup at 60 calories
Cauliflower - 3.5 oz at 25 calories
Green beans - ¾ cup at 20 calories
If you stick to the proper serving size of the foods you eat, you will find that weight control is simple. If you need to lose weight, you will have to reduce your calorie intake. Usually, a reduction of 500 calories is recommended. For most people, this means cutting back to 1,500 calories per day. This number is very manageable if you eat a healthy, balanced diet. However, this number becomes less manageable if you eat fast food, or drink sugary soda, or eat lots of snacks outside your meals. Always work closely with your doctor to create a meal plan, and stick to it in order to keep your weight under control.
Weight control is essential for diabetic patients because excess fat causes inflammation. This inflammation is linked to the insulin resistance that is key to diabetes. Excess fat may also be released into the bloodstream, which is seen to reduce insulin sensitivity even further. Obesity is also seen to cause high blood pressure and high cholesterol, both of which contribute to heart disease. Luckily, reducing your weight can reduce the effect of these issues. If you’re able to get back down to a healthy weight, your insulin will function better, your blood pressure will drop, and your cholesterol will level off.