This diet plan will focus on the quality of your meals. When we talk about the quality of your meal, we are looking at how your meal affects your blood sugar. The glycemic index, or GI index is the measurement of how foods raise our blood glucose or blood sugar after eating them.

High GI foods: Break down quickly during digestion, release blood sugar rapidly into the bloodstream, causing rapid fluctuations in blood sugar levels. Do not eat such foods.
Medium GI foods: Break down moderately during digestion and release blood sugar moderately into the bloodstream. Eat less of such foods.
Low GI foods: Break down slowly during digestion, release blood sugar gradually into the bloodstream, and keep blood sugar levels steady. Eat more of these foods.

Low GI Meals leave you feeling fuller longer, ease food cravings and provide you with better energy levels. Here is a table showing you which foods you should eat and those you should avoid, to have better control of your blood sugar.

	Low GI Foods (EAT MORE)	Moderate GI Foods (IN MODERATION)	High GI Foods (AVOID EATING)
Breakfast cereals	Oatmeal (not instant)	Weetabix, bran flakes, porridge, muesli	Cornflakes, rice krispies, coco pops, instant porridge
Fruits(Limit to 1-2 Fruits/day)	Apples, fresh berries, grapefruit, peaches, pears, plums, tangerine	Banana (under ripe), grapes, kiwi, mango, oranges, raisins	Dried dates, dried berries, pineapple, watermelon, overripe bananas
Beans & Legumes	Chickpeas, green grams (ndengu), kidney beans (maharagwe), black beans (njahi), pinto beans, butter beans, black eyed peas, lentils (kamande), soy beans	Canned baked beans, green peas	-
Non-starchy vegetables	Avocado, broccoli, boiled carrots, cauliflower, cucumber, courgette, eggplant, mushrooms, bell peppers (hoho), tomatoes, okra, onions, lettuce, cabbage, spinach, sukuma & other dark green (kienyeji) leafy vegetables	-	-
Starchy vegetables	-	Beetroot, raw carrots, sweet potato (ngwaci), pumpkin, yam, plantain/green banana, boiled/roasted maize, sweet corn	Potato (baked, broiled, fried or mashed), chips
Grains	Spaghetti & other pasta	Milled maize/ugali flour, brown rice, noodles, chapati or roti	White rice, instant noodles, grade 1 maize/ugali flour
Breads	-	100% whole-grain bread (with seeds or bran)	White bread (wheat), wholemeal bread (wheat)
Nuts, seeds & oils	Almonds, peanuts, groundnuts, sunflower seeds, walnuts, oils that are liquid at room temperature	Cashew nuts, macadamia nuts	-
Dairy, fish, meat, soy & eggs	Low-fat milk, soy milk, almond milk, low-fat cheese, yogurt (low-fat or greek), lean red meat, fish, skinless chicken, eggs (up to 3/week)	-	-
Beverages	-	-	Soda, sweet tea or coffee, processed fruit juices
Snack & others	-	Popcorn, ice cream, honey	Candy, sweets, crackers, crisps, chevda, cookies, syrups, jam, donuts, mandazi, pastries, cakes, chocolate, ice lolly, sugar, glucose powder

This diet plan will focus on the quality of your meals. When we talk about the quality of your meal, we are looking at how your meal affects your blood sugar. The glycemic index, or GI index is the measurement of how foods raise our blood glucose or blood sugar after eating them.

High GI foods: Break down quickly during digestion, release blood sugar rapidly into the bloodstream, causing rapid fluctuations in blood sugar levels. Do not eat such foods.

Medium GI foods: Break down moderately during digestion and release blood sugar moderately into the bloodstream. Eat less of such foods.

Low GI foods: Break down slowly during digestion, release blood sugar gradually into the bloodstream, and keep blood sugar levels steady. Eat more of these foods.