Blood sugar is normally regulated by insulin, which is produced in the pancreas. With diabetes, the body either fails to produce natural insulin or cells become resistant to it. Excess blood sugar due to insulin dysfunction can result in frequent urination, constant thirst and increased hunger. Long-term complications may include cardiovascular disease, kidney disease, eye problems, and numbness of the limbs. Diabetics can manage and control their blood sugar by monitoring their diet.
Starches
Starch is an excellent food source that can help people with diabetes control blood sugar. According to the National Diabetes Information Clearinghouse, starch should make up the majority of the diet for people with diabetes. Healthy starch foods include bread, grains, cereal, pasta, and vegetables including corn and potatoes. An average sized adult eating up to 2,000 calories per day should include about eight servings of starch per day. A typical starch serving would be a piece of bread, a baked potato or yam, or a cup of beans or rice. How a patient prepares their starch foods also makes a difference. Steamed or baked starches will retain their nutrients far better than starches that are fried. It is also helpful to avoid adding heavy sauces and syrups that may contain a lot of fats and sugars.
Fruits and Vegetables
People with diabetes can also help manage their blood sugar by eating more fresh fruits and vegetables. The American Diabetes Association suggests that diabetics use fresh, frozen or canned vegetables that do not have any added salt, sugar or fat. Three to five servings per day of non-starchy vegetables is recommended. Examples include artichoke, asparagus, green beans, broccoli, carrots, mushrooms, squash, tomato and radishes. The American Diabetes Association also suggests that people with diabetes include a few servings of fresh fruit in their diet each day. Although fruits contain sugar, it is not as likely to produce a sudden spike in blood sugar compared to processed and refined table sugar. Examples of healthy fruits include apples, bananas, grapefruit, mango, orange, pears, watermelon and kiwi.
Meats, Dairy and Nuts
Diabetes can also be managed by choosing healthy meats and dairy products and adding nuts to the diet. According to the National Diabetes Information Clearinghouse, healthy meats and meat substitutes include chicken, beef, peanut butter, eggs, tuna, cheese, cottage cheese, tofu, lamb and turkey. People with diabetes should buy the cuts of meat with the least amount of fat possible. Choosing skinless poultry is also healthier. Instead of frying in fatty oils, broiling, grilling, baking and stir frying may be used as healthier alternatives. Diabetics should buy low fat or fat free milk and yogurt. Fat free yogurt can be used as a substitute for sour cream. Women that are pregnant or breastfeeding should have up to five low fat dairy servings per day, while other adults should limit their dairy intake to two servings. According to Foods for Diabetics.org, nuts are also a healthy choice for diabetic nutrition. Nuts are rich in unsaturated fats, vitamin E and high in fiber, which can help patients lose weight.
