Diabetes is a chronic condition characterized by high levels of sugars in the blood stream. Blood sugar levels rise and fall all day long. Food consumption will elevate blood sugar levels, while normal body processes and physical activity can lower blood sugar levels. Athletes with diabetes can experience extreme difficulty regulating blood sugars. The type of food a person eats can greatly influence blood sugar levels. According to Sportsmd.com, athletes with diabetes should adhere to a diet rich in carbohydrates with a low glycemic index, preferably under 55. Foods with a low glycemic index will cause a slow and steady release of glucose, whereas foods with a high glycemic index will cause a rapid rise of glucose levels.
Fruits
According to the Australian Institute of Sport, fresh fruit such as apples, mangoes, pears and oranges are ideal foods for diabetic athletes due to the low glycemic index. According to amsa.org, apples and pears have a glycemic index of 36. The glycemic index for oranges is 43 and the GI for mangoes is 55. The low glycemic index of fruit enables a slow and steady release of glucose into the blood stream, which is extremely beneficial for athletes with diabetes.
Legumes
According to Sportsmd.com, a diet rich in legumes can be extremely beneficial for the diabetic athlete. Legumes are foods such as beans, peas, lentils and peanuts. According to amsa.org, lentils have a glycemic index of 29 and the glycemic index for peanuts is 14. The glycemic index for peas can vary due to type of pea; chick peas have a glycemic index of 33, while the glycemic index of green peas is 48. The glycemic index of beans also vary by type. Soybeans have a glycemic index of 18, whereas baked beans have a glycemic index of 48. Simply based upon the glycemic index, legumes are a critical element in the diet of a diabetic athlete.
Pasta
According to the Australian Institute of Sport, the diet for a diabetic athlete would not be complete without pasta. Pasta is an ideal food for maintaining proper body glucose levels, due to its quantity of complex carbohydrates and a glycemic index of 41. According to the Cleveland Clinic, all athletes, diabetic athletes in particular, should consume a meal consisting of complex carbohydrates one to three hours prior to a workout or competition.
Dairy Products
According to Sportsmd.com, dairy products such as milk and low-fat yogurt are essential foods for the diabetic athlete. Whole milk has a glycemic index of 27. The glycemic index for skim milk is 32 and low-fat yogurt has a glycemic index of 33. Athletes with diabetes can benefit greatly from a diet rich in dairy products, due to the presence of essential vitamins and minerals combined with a low glycemic index.
