Much of the food you eat turns into sugar, or glucose. Your body needs sugar to fuel your cells and give you energy. However, as a diabetic, you have problems getting sugar from the bloodstream into the cells because you do not make enough insulin, or the insulin you do make does not work properly. Diet, exercise and medication play important roles in managing your diabetes. When it comes to diet, you do not need to eat special foods, but you do need to eat a variety of healthy foods from each of the food groups.
Starches
Starches include foods such as bread, pasta, rice, potatoes, corn, peas and crackers. Starchy foods contain carbohydrates and can increase your blood sugar. The key to controlling blood sugar is to control the amount of carbohydrate-containing foods in your diet. Starch intake is limited to six to 11 servings a day, according to the National Institute of Diabetes and Digestive and Kidney Disorders, or NIDDK. For even better blood sugar control, you should choose more whole-grain starches. Fiber in whole-grain foods slows digestion and allows a slower release of sugar into the bloodstream. Whole-grain foods include whole-wheat bread and bread products, whole-wheat pasta, brown rice and whole-grain cereals.
Fruits
Fruits also contain carbohydrates, and the American Diabetes Association says you can have three to four servings of fruit a day. Choosing whole fruits over juice will help to improve your blood sugar because of the fiber content. Fiber in whole fruit can also help you with weight management by controlling hunger. Types of fruits for diabetics include all fresh whole fruit, unsweetened canned and frozen fruit, and dried fruit.
Milk and Yogurt
Milk and yogurt contain carbohydrates, protein, fat and calcium. Two servings of milk and yogurt are recommended each day. To limit your fat and calorie intake, you should choose low-fat and nonfat milk and yogurt products. As a diabetic, you have higher rates of heart disease, and the saturated fat found in full-fat milk and yogurt increases your blood cholesterol levels. Types of milk and yogurt to choose include skim milk, 1 percent fat milk, low-fat and nonfat plain yogurt, and nonfat no-sugar-added fruit yogurt.
Meat and Meat Substitutes
Many meat products are high in saturated fat. You should choose more lean and low-fat meat and meat substitutes to control both fat and calorie intake. Lean meats include white meat poultry, fish, lean ground meat, beef eye of round, ham and lamb chops. Low-fat meat substitutes include egg whites, low-fat cheese and tofu. Other choices include shellfish, lean luncheon meats and tuna packed in water. Most people only need 4 to 7 oz. of meat and meat substitutes a day.
Nonstarchy Vegetables
Including nutrient-dense, low-calorie nonstarchy vegetables in your diet may decrease your risk of heart disease and some cancers, says the U.S. Department of Agriculture. You should eat three to five servings a day. Healthy choices include broccoli, cauliflower, carrots, green beans, cabbage, leafy greens, cucumbers, celery and zucchini.
Fats and Oils
Fats and oils provide a concentrated source of calories, and you should limit your intake to three or four servings a day to prevent weight gain. You should also choose more monounsaturated and polyunsaturated fats for heart health. Examples include olive oil, vegetable oil, margarine, peanut butter 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
- USDA MyPyramid: Vegetables
- American Heart Association: About Diabetes
