All foods in moderation can fit into a healthy diabetic diet; however, some foods should be limited more than others. According to the American Dietetic Association, the goal of a healthy diabetic diet is to control blood sugar, support a healthy weight, avoid diabetic complications and benefit general health.
Blood Sugar
Blood sugar indicates how well diabetes is being managed and is evaluated through a simple blood test. The National Institutes of Health encourage a healthy diet balanced with regular physical activity to keep blood sugars within a normal range. Blood sugars that are consistently too high--hyperglycemia--or too low--hypoglycemia--can lead to diabetic complications, including vision problems, nerve damage, skin disorders, kidney and heart disease, high blood pressure and stroke.
Foods to Eat
A healthy diet prevents abnormal blood sugars and supports a healthy weight. Overweight and obesity are not only risk factors for developing diabetes, but also complicate diabetes management. The ADA and NIH recommend filling up on nutrient-dense foods. Foods that are nutrient-dense, like fruits, non-starchy vegetables, lean meats and proteins, whole grains, beans, legumes, fish and seafood and low-fat dairy products, are naturally low in calories and fat but packed with essential nutrients .
The best beverages for a diabetic are water, 100-percent fruit juice and sugar-free drinks like coffee, tea and diet soda. The healthiest fats, according to the ADA, are unsaturated fats from olive and vegetable oils, nuts, and avocado and fish oil.
Foods to Limit
Diabetics should limit high-calorie foods and foods with a lot of fat and added sugar. Excess consumption of calories and fat, especially saturated and trans-fats, can lead to chronic conditions including weight gain, obesity, high cholesterol and heart disease. Examples of saturated and trans-fats are butter, lard, margarine, pork fat, shortening and partially hydrogenated oils.
The ADA recommends limiting sugary foods like soda, dessert and candy because they are high in calories but offer few nutrients. Sugar also raises blood sugar to unhealthy levels. Alcohol should only be consumed in moderation when blood sugar is well controlled. Moderate alcohol consumption is defined as one drink a day for women and no more than two drinks a day for men.
Physical Activity
Physical activity balances a healthy diet. The ADA says diabetics benefit from physical activity because it controls blood sugar, lowers blood pressure, supports weight loss and weight maintenance, decreases the risk of heart disease, stroke and cancer, increases energy and supports strong bones, muscles and flexibility. The Mayo Clinic recommends 30 minutes of physical activity on most days of the week through a combination of aerobics, strength training and stretching.
Diet During Sickness
Maintaining a healthy, balanced diet can be difficult when a person is sick. According to the NIH it is important for diabetics to check their blood sugar regularly, stay well hydrated and eat regularly, even when they are feeling ill. Drinking beverages that contain added sugar is okay if a regular diet isn't tolerated, to prevent blood sugar from falling too low and to provide the body with enough calories to function properly.
References
- American Diabetes Association: Top 10 Benefits of Being Active
- American Diabetes Association: Making Healthy Food Choices
- "Journal of the American Dietetic Association"; Nutrition Recommendations and Principles for People with Diabetes Mellitus; American Dietetic Association; May 2004
- Mayo Clinic: Type 2 Diabetes
- National Diabetes Information Clearinghouse: What I Need to Know About Eating and Diabetes
