Diabetes is a lifelong illness characterized by elevated blood sugar levels. If left uncontrolled, the effects of high blood sugar can lead to cardiovascular disease, kidney failure, blindness and nerve damage, according to the International Diabetes Federation. A healthy diet that includes a variety of foods from all of the food groups is recommended to help control blood sugar and overall health for the diabetic.
Whole Grains
Starches provide the majority of calories in the diabetic diet, according to the National Institute of Diabetes and Digestive and Kidney Disorders (NIDDK). Whole-grain starches contain more fiber than refined flour starches and are a healthier food option for the diabetic. The fiber in whole grains helps to slow down digestion and the release of sugar into the bloodstream. Healthy, whole-grain foods for diabetics include whole wheat bread, whole wheat pasta, brown rice, oatmeal, whole-grain cereals, whole-grain crackers, potatoes, peas, corn and air-popped popcorn.
Whole Fruits
Whole fruits are a healthier choice for diabetics than juice because of their fiber content. In addition to decreasing elevations in blood sugar, the fiber in fruit also controls hunger, which is important for weight management. Healthy fruits for diabetics include apples, oranges, bananas, grapes, melons, berries and pears.
Milk and Yogurt
Diabetics should choose low-fat and nonfat milk and yogurt to limit saturated fat intake. High intakes of saturated fat can cause high blood cholesterol levels, which may lead to heart disease. Healthy milk and yogurt choices for diabetics include skim milk, 1 percent milk, low-fat and nonfat plain yogurt and low-fat and nonfat fruited yogurt sweetened with a sugar substitute.
Meat and Meat Substitutes
Meats also contain saturated fat, and diabetics should eat leaner cuts of meat to limit intake. Healthy lean cuts of meat for diabetics include top sirloin, beef eye of round, ham, pork loin, white-meat poultry and fish. Other healthy meat and meat substitutes include egg whites, egg substitutes, low-fat cheese, low-fat hot dogs, canned tuna in water and tofu.
Non-Starchy Vegetables
Non-starchy vegetables are low in calories and high in vitamin A, vitamin C, potassium and fiber, making them a healthy choice for people with diabetes. Examples include asparagus, broccoli, cucumber, cauliflower, kale, eggplant, spinach, green leafy lettuce, tomatoes, green beans, mushrooms and artichokes.
Fats and Oils
Fats provide a concentrated source of calories, and people with diabetes need to watch portion sizes to prevent excessive calorie intake. Monounsaturated and polyunsaturated fats make healthier fat choices than saturated fats, according to MayoClinic.com. Opt for olive oil, canola oil, peanut butter and avocados. Examples of polyunsaturated fats include vegetable oils, mayonnaise, salad dressings and walnuts.
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