The American Dietetic Association says a good diabetic diet contains variety and will be different for every individual. A healthy diet for type II diabetes supports normal blood sugars, promotes a healthy weight and general health and prevents diabetic complications. Type II diabetics can eat all kinds of foods but certain foods should be limited more than others for optimal disease management.
Added Sugar
Sugar does not cause diabetes but it does raise blood sugar and consistently high blood sugars can lead to diabetic complications such as neuropathy (nerve damage), retinopathy (retina damage) and skin disorders. Small amounts of sugar on an occasional basis are okay but keep in mind that sugary foods such as candy, soda and desserts are often high in calories but do not provide essential vitamins, minerals and nutrients. The American Diabetes Association (ADA) encourages diabetic individuals to consume nutrient-dense foods like fruits and vegetables, lean proteins and whole grains that contain natural sugars or are naturally low in sugar. Sugar substitutes are OK for type II diabetics because they do not raise blood sugar.
Fat
Excess dietary fat can lead to chronic diseases such as obesity, heart disease and certain cancers which complicate diabetes. Limit fat by consuming low-fat dairy products, lean meats, fruits and vegetables. Fat can also be decreased by cooking with little or no fat and removing visible fat and skin from meat and poultry. The ADA specifically recommends limiting saturated and trans-fats found in lard, margarine, butter, shortening, pork fat, partially hydrogenated oils, coconut oil and palm oil. These types of fat raise cholesterol and triglycerides which increases the risk of heart disease. The healthiest fats for a type II diabetic diet are monounsaturated fats from olive oil, vegetable oils, avocado, nuts and seeds.
Starchy Vegetables
Starchy vegetables such as peas, corn, potato, winter squash, pumpkin and sweet potato function like carbohydrates and raise blood sugar. Starchy vegetables are rich in vitamins, minerals and fiber so inclusion in a diabetic diet is important but so is portion control and moderation.
High-calorie Foods
Avoid consuming excess calories which increases the risk of obesity, a serious diabetic complication. The ADA encourages individuals to cut back on high-calorie snacks and desserts by eating them only on occasion. Exercising portion control is also critical in monitoring caloric intake, especially when dining out where portion sizes tend to be much larger that what is recommended.
Alcohol
Drink alcohol in moderation only if blood sugars are under control. Federal guidelines recommend that women limit their intake to one drink a day and men to two drinks a day. Alcohol can lower blood sugar and cause shakiness, dizziness, sweating, headache, mood changes and seizure. The ADA recommends sipping alcohol slowly, eating food with alcohol and monitoring blood sugar closely when drinking.
