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The 3J Diet is the Key to Controlling Blood Sugar for Diabetics

The key to managing diabetes is controlling blood sugar. Diet or eating patterns have an important role for the management of type 2 diabetes. Therefore, applying the 3J principles for people with diabetes (diabetes) is something important.

The 3J Diet is the Key to Controlling Blood Sugar for Diabetics

The Importance of the 3J Proper Diet for Diabetics

Food can cause an increase in blood sugar. However, the contribution to the increase in blood sugar is influenced by the type of food consumed, the amount, and the time of consumption.

Therefore, there is a term for a diet designed for diabetics known as the 3J rule. According to the Ministry of Health of the Republic of Indonesia, 3J stands for the amount, type and schedule of meals.

Here are some things you need to know about implementing the 3J diet for diabetics, including:

1. Amount of Food

Portion states the amount of food you will eat, both at meals snacks or eat the main meal.

When you have diabetes, it is important to pay attention to the amount of food consumed to avoid spikes in blood sugar.

To find out the right portion for each meal, you need to consult with a doctor or nutritionist. This step needs to be done to adjust the portion of food to the needs of each individual; depending on body weight, sex, body composition, and activity level.

In general, you can choose smaller plates to help make your meal portions appear larger. Also, if you find it difficult to determine the right amount, you can use a scale.

It takes 20 minutes for the brain to receive satiety signals. Therefore, you are advised to eat slowly.

Also Read: Recognizing the Importance of Drinking Water for Diabetics

2. Type of Food

Not only food portions, you also need to pay attention to the type of food consumed. You need to make sure you have carbohydrates, protein, and fiber at each meal. Limiting the amount of carbohydrates can help keep blood sugar within a normal range.

The recommended foods for diabetics are foods that are high in fiber and high in nutrients, such as vegetables, fruits, nuts, legumes, and fish.

Types of foods that are high in fiber, such as vegetables and fruit can help maintain blood sugar because the fiber content in them cannot be digested by the body. This type of food can make the body feel full but blood sugar levels do not spike.

You also need to choose fish that are rich in omega-3s so you can prevent heart disease as a complication of diabetes. Some examples of fish that are good for consumption include salmon, mackerel, tuna, and sardines.

You can add a little food with unsaturated fat content to help lower blood cholesterol levels, such as avocados, nuts, and olive oil.

In addition, you should avoid foods that are high in saturated fat, trans fat and salt to keep your heart healthy. Some of these foods include: butter, sausages, and snacks.

Plates can also be a tool to help you measure the right portion of a type of food. You can follow the T-style dinner plate concept.

Here are the rules:

  • Half of your plate should be filled with vegetables that don’t contain starch, such as leafy greens, broccoli and cucumbers.
  • Another quarter of the plate should be filled with lean protein, such as chicken breast, tofu, and sardines.
  • The remaining quarter needs to be filled with carbohydrate sources, such as brown rice or potatoes.
  • Also add foods with good fat content, such as nuts and avocados in small quantities.

This method can help you consume foods with balanced nutrition without worrying about eating too many carbohydrates.

3. Meal schedule

Having a meal schedule is just as important as choosing the type and amount of food to eat.

If you eat the same amount at the same time each day, it will help keep your blood sugar stable.

When you have a meal plan in place, you are more likely to make healthier food choices with reasonable portions. Hunger will make you want to eat more, including foods that are not good for health.

The Ministry of Health of the Republic of Indonesia advises diabetics to have a meal schedule consisting of 3 main meals and 2 to 3 side dishes by following the principle of eating little but often.

You can set meal times like this:

  • Breakfast within 1.5 hours after waking up
  • Eat every four to five hours
  • Eat snacks between meals if you feel hungry.

Now,, that’s the 3J diet that can help control blood sugar in the body. To find out the amount, type, and meal schedule that is right for you, you should consult with your doctor or nutritionist. Hopefully this article is useful.

  1. Anonymous. The Diabetes Mellitus (DM) Diet is carried out with a diet according to the 3J rules. What are the “3J”? 3h. (Accessed January 10, 2023).
  2. Anonymous. Portion Sizes and Diabetes. (Accessed January 10, 2023).
  3. Anonymous. 2021. Diabetes Diet: Create Your Healthy-Eating Plan. (Accessed January 10, 2023).
  4. Brown, Steven. 2022. Meals and Insulin: Timing Is Key. (Accessed January 10, 2023).
  5. Sweet, Joni. 2020. Serving Sizes and Portions When You Have Type 2 Diabetes: What to Know. (Accessed January 10, 2023).

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