Healthy food choices can promote a healthy weight, control blood sugar levels and prevent complications in individuals diagnosed with diabetes. Diabetics do not require a specific diet and there are a variety of different healthy food options that can meet your nutritional goals. Consult a registered dietitian in order to get a plan that is specific to your energy needs and lifestyle.
Carbohydrates
Carbohydrates provide energy for the body. During digestion, the body breaks down carbohydrates into glucose for energy. The MayoClinic.com reports that 40 to 65 percent of your calories come from carbohydrate foods each day. Some excellent examples of carbohydrates include many fruits and vegetables, whole grains and cereals, and legumes. The American Diabetes Association recommends six to 11 servings of whole grains and three to five servings of fruits and vegetables daily. Many of the suggested carbohydrates are rich in dietary fiber, and they are important for controlling blood sugar levels and reducing the risk for cardiovascular disease, according to MayoClinic.com.
Protein
The body requires protein for the maintenance and growth of all bones and tissues. Dietary protein should make up 15 to 20 percent of your daily calories, according to MayoClinic.com. Dairy products, beans, meat, poultry and fish are all rich sources of dietary protein. Milk products also contain a good amount of calcium and other vitamins that are essential to health. Low-fat or fat-free dairy products are recommended to limit intake of saturated fat. The best sources of protein from meat include poultry, beef, and turkey. Whole eggs also have a good amount of protein and vitamins. The American Diabetes Association suggests two to three servings of dairy and only 4 to 6 ounces of meat products daily.
Fat
Dietary fat is vital for energy production, hormone function and the absorption of essential vitamins. Not all fats are the same, however, and there are certain types that should be limited in the diet. MayoClinic.com recommends limiting the amount of saturated in your diet because it can increase your risk of heart disease.
Foods high in saturated fat include butter, cream and beef fat. The healthier fats include polyunsaturated and monounsaturated fats. These fats should count for 20 to 35 percent of your daily calories. Healthier dietary fat options include almonds, avocados and vegetable oils such as corn, olive and sunflower. Fatty fish such as salmon, cod, herring and tuna are also great sources of healthier fats. Lastly, trans fat should be completely avoided because it has harmful effects similar to saturated fat. Foods high in trans fat include many sweets such as cookies, cakes and fried products.
