What Kind of Foods Can Diabetics Eat?

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), more than 23.6 million people, or 7.8 percent of the population of the United States has some form of diabetes. Of those, 5.7 million are still undiagnosed because it has been so long since they've received a medical evaluation. For those who have just been diagnosed, one of the first things that they want to know is, "What foods will I have to give up?" Or, more importantly, "What foods will I be able to continue to eat?"

The Diabetes Food Pyramid

One of the easiest ways to understand what you can and cannot eat as a diabetic is to learn the concepts of the diabetes food pyramid. The diabetes food pyramid (not to be confused with the USDA Food Pyramid) divides all foods into six groups: breads, grains, and other starches; vegetables; fruits; milk; meat, meat substitutes and other proteins; and fats, oils and sweets. The pyramid is built broad on the bottom and narrows as you go up. It encourages you to eat more foods from the bottom than from the top.

Grains and Starches

Grains and starches contain an important fuel source for diabetics: glucose. Some of the most common sources of carbohydrates are whole grains, beans and starchy vegetables. They're also packed with fiber, vitamins and minerals. However, while grains and starches are good sources of carbohydrates, they're not all the same. For this reason, it's important to learn the concept of the Glycemic Index (GI) of carbohydrates and how they affect your blood sugar levels. The idea is to choose carbohydrates that are low on the GI scale, to avoid making your blood glucose levels spike.

Fruits

All types of fruits are good choices for diabetics because they're loaded with vitamins and minerals, are good sources of glucose and are high in fiber. But beware of artificially sweetened canned fruits---fruits that are packed in syrup and sugar instead of their own natural juice. Try to eat two to four servings of fresh fruit a day.

Vegetables

Vegetables are good choices for diabetics because they are rich in vitamins, high in fiber and fill you up. Try to eat three to five servings (1 cup equals a serving) of vegetables like spinach, cabbage, carrots or cucumbers. Fresh vegetables are better than frozen, but either will do.

Milk and Dairy Products

Milk and dairy products are generally a good choice for diabetics because they contain lactose (a type of sugar), protein, calcium and a variety of vitamins. Try to choose low- or non-fat varieties over full-fat dairy products, as they are lower in saturated fat and cholesterol. Eat two to three servings of low-fat milk, cheese and yogurt each day---about 1 cup.

Meat, Poultry, Fish, Eggs and Nuts

The meat substitutes section of the diabetic food pyramid includes more than just beef, chicken, fish, eggs and cheese. It also includes peanut butter and other meat substitutes that are rich in protein, vitamins and minerals. Try to eat 2 to 3 oz. of cooked meat or poultry each day---a portion about the same size as a closed fist.

Fats, Sweets and Alcohol

Fats, sweets and alcohol sit at the top of the pyramid because they should be consumed with moderation. They're generally high in sugar and low in vitamins and fiber. One-half cup of ice cream, or two small cookies would be considered within the realm of a serving of fats and sweets.