List of Foods for Diabetic People

Whether you've been diagnosed with type I or type II diabetes, there is a lot to know about managing your disease. You must exercise regularly, take medications, understand the role your diet plays in treating diabetes and how the elements fit together as one treatment package. A diabetic can learn to manage his diet through carbohydrate counting, the glycemic index, the American Diabetes Association's Create Your Plate approach and by following the suggestions of the Diabetes Food Pyramid.

The Two Food Pyramids

The food pyramid that most people are familiar with is the USDA Food Pyramid, which has been around in one form or another since the the late 1980s. The Diabetes Food Pyramid differs from the USDA model in that it groups foods by their carbohydrate and protein content instead of their classification as a food. The groups include: breads, grains and other starches; vegetables; fruits; milk and dairy products; meat and meat substitutes; and fats, oils and sweets. For example, you'll find the potato on the bottom level of the Diabetes Food Pyramid because of its carbohydrate content but in the exclusive vegetable group in the USDA pyramid.

Grains and Starches

Grains and starches are on the bottom of the pyramid, meaning that you should eat more of them. The grains and starches group includes bread, rice, pasta and cereal. It also includes starchy vegetables like potatoes, peas and corn. You're allowed to eat six to 11 servings of grains and starches per day. Some examples include:

A 6-inch tortilla
1/3 cup of rice or pasta
½ cup of potato, yam, peas, corn or cooked beans

Vegetables

Non-starchy vegetables include several healthy choices, such as spinach, broccoli, cabbage, Brussels sprouts and carrots. They are low in fat and high in fiber. Eat three to five servings per day.

One serving equals:
1 cup of uncooked vegetables
1/2 cup of cooked vegetables

Fruit

Fruits also contain carbohydrates, which is why you will find them on the same level as vegetables. Fruits, including blackberries, strawberries, cantaloupe, oranges and apples, are loaded with vitamins, minerals and fiber. Eat two to four servings per day.

Some typical servings include:
1 small fresh fruit
1 cup of melon or raspberries
1¼ cup of whole strawberries

Milk and Dairy

Milk and dairy products are rich sources of protein and calcium and include milk, cheese and cottage cheese. Whenever possible, choose the low or non-fat varieties. Eat two to three servings per day.

Meat and Meat Substitutes

Meat and meat substitutes include beef, chicken, turkey, fish, eggs, tofu and peanut butter. Like dairy products, they are good sources of vitamins, minerals and protein. Choose four to six ounces per day, such as:

¼ cup cottage cheese
1 egg
1 tbsp. peanut butter
½ cup tofu

Fats, Sweets and Alcohol

Fats, sweets and alcohol are at the top of the pyramid because they are typically not as nutritious as foods found in the other groups and often contain fat and sugar. They should be reserved as treats instead of making them an integral part of your diet. A wide variety of foods contain fat, including vegetable oils, salad dressings, avocados and nuts.

Choose polyunsaturated, monounsaturated and omega-3 fatty acids and keep your intake of saturated fats to less than 7 percent of your total caloric intake. The best types of fats include olive, canola, corn, safflower and sunflower oils. Avoid coconut and palm oil, lard, shortening, butter, bacon, cream and all forms of hydrogenated and trans fats.