Diabetes is a chronic condition characterized by elevated blood sugars due to the inability to make enough or properly use insulin. Prolonged high blood sugars can lead to serious illnesses, including heart disease, kidney disease, blindness and nerve damage, according to the International Federation of Diabetes. Diet, exercise and medication play important roles in managing blood sugar in diabetes. As a diabetic, you do not need to eat special foods, but you do need to make healthy choices from each of the food groups.
Starches
Starches provide the bulk of calories and carbohydrates in the diabetic diet. Carbohydrates are the sources of sugar in the diet. Diabetics do not need to avoid starches, but must control the amount they consume. The National Institute of Diabetes and Digestive and Kidney Disorders, or NIDDK, recommends six to 11 servings of starches a day depending on calorie needs and blood-sugar goals. You should choose more whole-grain starches for fiber content. Fiber in whole grains slows digestion and the rate at which sugar enters the bloodstream. Healthy starch choices include whole-wheat bread and bread products, whole-wheat pasta, whole-grain cereal, oatmeal, peas, corn, brown rice, potatoes and whole-grain crackers.
Fruits
Fruits provide vitamin C, potassium and fiber, making it a healthy food choice. Fruits do, however, contain carbohydrates, and diabetics should limit their intake to three to four servings a day, according to the American Diabetes Association. Fiber in whole fruits helps to control blood sugar and should be chosen over fruit juice. Healthy fruit choices include all whole fresh fruit, unsweetened canned fruit, unsweetened frozen fruit, dried fruit and no-sugar-added fruit juice.
Milk and Yogurt
As a diabetic, risk of heart disease is two to four times greater than a person without diabetes. Low-fat and nonfat milk and yogurt foods are preferred to limit your intake of saturated fats. High intakes of saturated fat lead to elevated blood cholesterol levels, further increasing your risk of heart disease. Healthy milk and yogurt choices include skim milk, 1 percent fat milk, nonfat and low-fat plain yogurt and nonfat, no-sugar-added fruited yogurt. Diabetics can have two servings of low-fat and nonfat milk and yogurt foods a day.
Meat and Meat Substitutes
Meats can also be a source of saturated fat. Lean and low-fat meat and meat substitutes make healthier choices, and include poultry, fish, lean ground beef, beef eye round, pork chops, ham, lamb chops, egg whites, tofu and low-fat cheese. To limit calorie intake, be careful of serving size. NIDDK says most people with diabetes only need 4 to 7 ounces of meat and meat substitutes a day.
Non-Starchy Vegetables
Diets high in non-starchy vegetables have lower rates of heart disease and some cancers, according to the U.S. Department of Agriculture. Diabetics should include three to five servings of non-starchy vegetables in their diet each day. Examples include cabbage, cauliflower, broccoli, carrots, green beans, spinach, leafy greens, cucumbers and tomatoes.
Fats and Oils
To prevent weight gain, limit your intake of fats and oils to three to four servings a day, according to NIDDK. Monounsaturated and polyunsaturated fats have been shown to reduce blood cholesterol levels, according to MayoClinic.com. Examples include olive oil, peanut butter, margarine, vegetable oil and walnuts.
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
- American Diabetes Association: Virtual Grocery Store: Produce
- MayoClinic.com: Cholesterol: Top Five Foods to Lower Your Number
- USDA MyPyramid: Vegetables
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