Diabetes affects the way the body produces or utilizes insulin, a hormone used in converting sugars and carbohydrates into energy. While people with diabetes can consume most any food, as long as portion control and blood glucose levels are monitored and managed properly, particular foods are better suited to a diabetes-friendly lifestyle. For best results, guidance from a qualified medical or nutritional professional is advised.
Fruits and Vegetables
Fruits and vegetables provide an assortment of vitamins, minerals and antioxidants, which support overall health and help strengthen the body's immune system. The fiber content in fruits and vegetables can enhance satiation, healthy weight management and digestive regularity. According to the Harvard School of Public Health, fruits and vegetables have a natural mellowing effect on blood sugar levels, making them prime food choices for people with or at risk for diabetes. Fruits and vegetables particularly high in disease-fighting nutrients include citrus fruits, berries, tomatoes, papaya, kiwi, leafy greens, broccoli, red and green bell peppers and string beans. Those particularly rich in fiber include raspberries, blueberries, prunes, apples with skin, dried apricots, bananas, pears, broccoli and spinach.
Complex Carbohydrates
Complex carbohydrates provide positive amounts of energy, vitamins, minerals, antioxidants and dietary fiber. Since processed carbohydrates, such as enriched breads, pasta, sugar and baked goods, can spike blood sugar levels, whole grain foods are considered ideal options. Examples of nutritious whole grains include whole wheat, oats, brown rice, wild rice, spelt, bulgur and popcorn. Additional complex carbohydrate options include starchy vegetables such as winter squash, sweet potatoes, baked potatoes with skin and legumes.
Healthy Fats
Healthy fats, such as omega-3 fatty acids and monounsaturated fats, support nutrient absorption, healthy brain and cell function and cholesterol management. Transfats and saturated fats--such as those found in fatty red meat, whole milk and deep-fried and processed snack foods--can detract from health. Sources of monounsaturated fats include extra-virgin olive oil and various nut oils. Omega-3 fatty acids are found primarily in cold water fish, such as mackerel, salmon, tuna, sardines and halibut. They can also be reaped from flaxseed, flaxseed oil, walnuts, walnut oil and canola oil. Natural health expert Andrew Weil, M.D., suggests that eapeople with diabetes eat fatty fish several times per week or the equivalent in dietary supplements.
Lean Protein Sources
Protein supports lean tissue growth and repair and is naturally slow to affect blood sugar levels. Positive sources of protein include legumes, skinless white-meat poultry, egg whites and low-fat dairy or soy products. According to the American Diabetes Association, 1/2 cup of beans provides one-third of a person's recommended intake of dietary fiber, in addition to valuable amounts of protein and nutrients many American lack, such as potassium and magnesium. Protein-rich dairy products, such as low-fat milk and yogurt, provide calcium and vitamin D, which support bone health.
