Diabetes affects the body's ability to utilize sugar, and usually results in excess blood sugar. Effectively planning meals is often one of the most difficult parts of living with diabetes. While most diabetics tend to plan their diet based on carbohydrate counting or individual meal-planning, or plate, methods, the American Diabetes Association, ADA, also presents the Diabetes Food Pyramid as an effective way for diabetics to choose foods. Diabetics should make most of their food choices from the larger groups at the bottom of the pyramid and eat very few foods from the top of the pyramid.
Grains and Starches
The bottom layer of the Diabetes Food Pyramid is grains and starches. Though all starches and carbohydrates are converted into glucose in the body, glucose is the primary source of energy for your cells and is therefore an essential nutrient. The key for you if you're a diabetic, however, is to eat whole grain, high-fiber, complex carbohydrates that break down slowly and therefore do not raise blood sugar faster than your body can handle. Six to 11 small portions should be consumed each day. Starchy vegetables and legumes, such as sweet potatoes, corn and beans are also included in this category.
Vegetables
If you have diabetes, you should be eating at least three to five servings of vegetables every day. These foods are essential for providing vitamins, minerals and other nutrients. They are also low in carbohydrates, so they have minimal impact on blood sugar, and low in total calories, so you can eat them in abundance. Spinach and other dark, leafy greens, broccoli, peppers and celery are the best choices for diabetics. Remember, starchy vegetables should be counted in the previous category.
Fruits
Most fruits are high in a natural sugar called fructose. They should therefore be eaten in moderation by diabetics, but you need not eliminate fruits from your diet entirely. Raw fruits will provide the most nutrition and the least sugar and total calories. Apples, strawberries and watermelon are good fruit choices. Citrus , tomatoes and berries are considered diabetic superfoods because of their high antioxidant content. Fruits and vegetables together make the second tier of the Diabetic Food Pyramid.
Proteins
The third tier of the pyramid is focused on proteins, and consists of various types of meats and dairy products. Protein is an essential dietary nutrient, but many protein sources are also high in fat and calories, and therefore must be eaten in moderation. Protein sources rich in omega-3 fats, such as salmon, flax seeds and walnuts, are the best foods in these categories. Foods high in saturated fat, primarily beef, pork and related animal products, should be eaten in moderation to reduce risk of circulatory problems. Avocado, olives and vegetable oils are good choices.
Sugar
The most dangerous foods for the diabetic are refined and simple sugars because they create a sudden spike in blood sugar. Diabetics do not have to completely abstain from sweets and skip every dessert, but they must be careful. The best bet is to swap a serving from the grain and starch group for a very small portion of something sweet. Another plan is to choose lower-sugar desserts such as fruit and cream or dark chocolate rather than very rich, calorically dense pies, cakes and other confections. A little sugar from time to time, in moderation, can help to reduce cravings and help you stick to your overall dietary goals.
