People with diabetes cannot make or properly use insulin, leading to elevated blood sugars. A healthy diet, including a variety of foods from all of the food groups, can help manage blood sugar. Consult a doctor or dietitian to assist with food choices.
Starches
Starches include foods like breads, rice, cereal, crackers, starchy vegetables and potatoes. Starches provide the body with carbohydrates, vitamins, minerals and fiber. People with diabetes should have a serving of starch at each meal. Whole grains are the preferred starch choice because the fiber content slows down digestion and aids in blood sugar control. Whole grains diabetics can eat daily include whole-wheat bread, whole-wheat pasta, brown rice, air-popped popcorn, oatmeal, whole-grain cereal, barley or millet. Other acceptable starch choices include rice cakes, whole grain crackers, animal and graham crackers.
Fruits
Fruits provide carbohydrates, along with vitamins, minerals and fiber. Carbohydrates in foods like fruits, starches and milk, have the greatest effect on blood sugar. People with diabetes need to control the amount of carbohydrates they consume at each meal to help regulate blood sugar. People with diabetes can eat fresh, frozen or unsweetened canned fruit everyday. Intake of fruit juice should be limited because it can cause spikes in blood sugar. It is always better for the diabetic to eat the fruit than drink the juice, advises the National Institute of Diabetes and Digestive and Kidney Disorders.
Milk and Yogurt
Milk and yogurt provides carbohydrate, protein and calcium. Diabetics can have nonfat milk, nonfat plain yogurt, nonfat, sugar-free fruit yogurt or buttermilk daily. Low-fat and nonfat milk and yogurt products are preferred because the saturated fat in high fat varieties can lead to high blood cholesterol and heart disease.
Vegetables
Vegetables are low in calories and provide vitamins, minerals and fiber. People with diabetes should eat vegetables everyday as part of a healthy meal plan. Green and orange colored vegetables are the most nutrient dense and should be eaten most often. Healthy vegetables choices include broccoli, kale, spinach, mushrooms, carrots, green beans, eggplant, tomatoes, cabbage, asparagus, zucchini and peppers.
Meat and Meat Substitutes
Small portions of meat and meat substitutes should be eaten each day, says the National Institute of Diabetes and Digestive and Kidney Disorders. Lean meats are preferred to limit saturated fat and calorie intake. Meat and meat substitutes diabetics can eat every day include white meat poultry without the skin, egg whites, egg substitutes, fish, shellfish, canned tuna packed in water, low-fat cheese and lean luncheon meats.
Fats
Fats are an important part of a healthy diet. People with diabetes should choose more monounsaturated and polyunsaturated fats for heart health. Healthy fats diabetics can eat daily include olive oil, peanuts, peanut butter, almonds, walnuts, salad dressing, margarine and vegetable oil. Fats are a concentrated source of calories and serving sizes are small ranging from 1 tsp. to 1 tbsp.
