According to the American Diabetes Association, 23.6 million Americans suffer from diabetes. A good diet is a major part of living a healthy life with diabetes. While the ADA indicates that most diabetics can eat all foods in moderation, there are certain foods that will provide more benefits without affecting blood sugar.
Nonstarchy Vegetables
If you are diabetic, it is important to limit the amount of carbohydrates you consume each day. Choosing vegetables with less starch allows you to get the nutrition of vegetables without too many carbohydrates. Spinach, kale, broccoli and asparagus have little effect on blood sugar. The ADA indicates that nonstarchy vegetables will have less than 5 g of carbohydrates per half cup. HelpGuide.org recommends making vegetables the largest part of a meal and eating them with healthy fats and lean protein.
Lean Protein
Lean proteins include meat, meat substitutes, beans and poultry. The best protein foods are the ones with the least calories and saturated fat. According to HelpGuide.org, diabetics have a higher risk of developing heart disease. Therefore, it is important to pay close attention to fats consumed. Dried beans are an ideal source of protein and soluble fiber. Although fiber is a type of carbohydrate, it is not digested, so it does not raise the blood sugar. Fish, especially fatty fish, contains high levels of omega-3 fatty acids. Substitute fish for red meat a few times per week for the health benefits. When cooking poultry, remove the skin first to limit saturated fat.
Berries
You do not have to remove all sugar from your diet when you have diabetes. However, it is important that sugars are consumed from nutritious sources. The ADA recommends berries as a diabetes superfood because they contain such high amounts of vitamins, antioxidants and fiber. Healthy berries include strawberries, blueberries, blackberries and raspberries. You can add berries to your diet by putting them in yogurt or cereal. They also can be used in a smoothie for breakfast or a snack.
