Most of the food people eat turns into a sugar called glucose. Glucose is necessary because it is the primary source of fuel for the body. People with diabetes have elevated blood sugars because the hormone insulin, responsible for getting sugar into the cell, is in short supply or is not functioning properly. Diet plays a major role in controlling the blood sugar in diabetes. The standard diabetic diet includes a variety of healthy food from all of the food groups.
Starches
Starches contain carbohydrates. Carbohydrates turn into glucose through digestion. Despite the high carbohydrate content, starches make up the bulk of the diabetic diet, according to the National Institute of Diabetes and Digestive and Kidney Disorders. Starches include foods like bread, pasta, rice, crackers, pretzels, corn, peas, potatoes and cereals. Diabetics need six to 10 servings of starch a day, depending on calorie and blood sugar needs. MayoClinic.com suggests choosing more whole-grain starches for fiber content. Fiber in whole-grain foods helps control blood sugar by slowing digestion and the release of sugar into the blood stream. Examples of whole-grain foods include whole-wheat bread, whole-wheat pasta and brown rice.
Fruits
Fruits provide the diabetic with vitamin C, potassium and fiber in addition to carbohydrate. The American Diabetes Association recommends three to four servings of fruit a day. The fiber in whole fruit helps control blood sugar and hunger and is a better choice than the juice. All fresh fruits and unsweetened juice and unsweetened canned, frozen and dried fruit are part of the standard diet for diabetes.
Milk and Yogurt
Low-fat and nonfat milk yogurt products are part of the standard diet for diabetics, examples include skim milk, low-fat plain yogurt and nonfat sugar free fruited yogurt. The National Institute of Diabetes and Digestive and Kidney Disorders recommends two servings of milk and yogurt a day.
Meat and Meat Substitutes
Diabetics are two to four times more likely to develop heart disease than non-diabetics, according to the International Federation of Diabetes. Some meats contain high amounts of saturated fat. High intakes of saturated fat contributes to high blood cholesterol levels, a risk factor for heart disease. As part of the standard diet, diabetics should choose lean and low-fat meat and meat substitutes, including poultry, fish, pork chop, ham, top round, lean luncheon meats, canned tuna packed in water, shellfish, low-fat cheese, egg whites and tofu. Diabetics need 4 to 7 oz. of meat and meat substitutes a day.
Non-starchy Vegetables
Non-starchy vegetables contain high amounts of fiber, antioxidants and phytochemicals and may decrease a person's risk for heart disease and some cancers. As part of a standard diabetic diet, the American Diabetes Association recommends three to five servings of non-starchy vegetables a day. Examples of non-starchy vegetables include broccoli, cucumbers, green beans, mushrooms, cabbage, spinach, carrots and leafy greens.
Fats
Fats in small amounts are an important part of the standard diabetic diet. Most diabetics need three to four servings a day and should choose more monounsaturated and polyunsaturated fats. Monounsaturated fats include olive, canola oil and peanut butter. Polyunsaturated fats include vegetable oils, margarine and salad dressings.
References
- MayoClinic.com: Your Diabetes Eating Plan: Exchange Lists
- NIDDK: What I Need to Know About Eating and Diabetes
- International Diabetes Federation: Complications of Diabetes
- USDA MyPyramid: Vegetables
- American Heart Association: About Diabetes
- American Diabetes Association: Virtual Grocery Store: Produce
