The best diabetic foods support normal blood sugar, a healthy weight and help prevent diabetic complications. The American Diabetes Association (ADA) encourages diabetics to eat a variety of foods, but say they should limit certain foods more than others. They say it's best to exercise portion control and balance your diet with physical activity.
Grains
The ADA recommends eating fiber-rich whole grains like brown rice, oatmeal, whole grain pasta and bread, corn, barley and quinoa. Italian researchers from the University of Naples Federico II published a 2009 study titled "Diabetes Care" on the relationship between a plant-based, high carbohydrate/high-fiber diet and diabetes. They found that fiber positively impacted the heart, which made managing diabetes easier. The same study also showed a positive association between a high-fiber diet and controlled blood sugar. According to the United States Department of Agriculture (USDA), fiber-rich diets not only lower the risk of heart disease but may also lower the risk of developing type 2 diabetes.
Fruit
Fruits can be enjoyed in moderation but should be portioned carefully because the natural sugar can elevate blood sugar. The ADA encourages diabetics to consume a variety of fresh, frozen, canned and dried fruits without added sugar. The USDA says fruits and vegetables are a good source of nutrients and fiber and encourages purchasing produce in a variety of colors.
Vegetables
Vegetables and fruits are considered nutrient-dense foods because they are naturally low in calories and fat, but packed with vitamins and minerals. Follow ADA guidelines and avoid canned and frozen vegetables that have added fat, sugar or salt. Diabetics should limit starchy vegetables like peas, corn, potato, pumpkin and sweet potato because they contain natural sugars that can elevate your blood sugar.
Lean Proteins
The ADA and USDA recommend eating lean proteins like fish, seafood, poultry, lean meats and eggs because they have less fat and calories. The ADA also encourages diabetics to consume beans and legumes a few times each week, because in addition to being good sources of lean protein, they also contain fiber. Remove any visible skin and fat from meat and poultry to reduce fat and calories. Cook with methods that use little or no fat like broiling, grilling, steaming, poaching and roasting.
Dairy
The ADA says the best dairy products for diabetics are fat-free or low-fat dairy products that do not contain added sugar.
Dietary Fat
The USDA says consuming too much dietary fat contributes to heart disease and obesity, which complicate diabetes and can be precursors to other chronic diseases. According to the ADA, the best fats are unsaturated fats from vegetable and olive oils, avocado, fish and nuts. Saturated and trans-fats should be limited because they raise cholesterol, which increases the risk of heart disease. Saturated and trans fats are in butter, lard, margarine, pork fat, coconut oil and hydrogenated oil.
Added Sugar
Sugar does not cause diabetes, but can raise your blood sugar. Consistently high blood sugars lead to diabetic complications like nerve damage, skin disorders and vision problems. Sugary foods also tend to be high in calories but low in essential nutrients. The ADA recommends limiting desserts, candy, snack and beverages with added sugar. Artificial sweeteners are OK because they are low in calories and have a minimal affect on blood sugar.
Alcohol
Alcohol can affect blood sugar, so diabetics should drink alcohol only when blood sugar is well controlled. The USDA defines moderate alcohol consumption as one drink a day for women and two drinks a day for men. The ADA advises diabetics to drink alcohol with food, sip alcoholic beverages slowly and alternate between alcoholic beverages and water to avoid sudden changes in blood sugar.
References
- American Diabetes Association: Making healthy food choices
- American Diabetes Association: What can I eat
- "Diabetes Care;" Effects of a plant-based high-carbohydrate/high-fiber diet versus high-monounsaturated fat/low-carbohydrate diet on postprandial lipids in type 2 diabetic patients; C. De Natale, et al.; December 2009
- "Diabetes Care;" Glycemic effects of moderate alcohol intake among patients with type 2 diabetes: a multicenter, randomized, clinical intervention trial; I. Shai, et al; December 2007
- United States Department of Agriculture: Dietary guidelines for Americans 2005
