Most of the food you eat turns into sugar, or glucose, to be used as a source of energy by your body. As a diabetic, you have elevated blood sugars because of problems with the hormone insulin. Insulin transports sugar from the bloodstream into the cells, and you either do not make enough insulin or cannot properly use the insulin you do make. Diet modification plays a primary role in your treatment for diabetes. The diet does not require special foods, but encourages a healthy intake of a variety of foods from all of the food groups, according to the Joslin Diabetes Center.
Starches
Although starches contain high amounts of carbohydrates, they are a major source of calories in the diabetic diet. As a diabetic, you need six to 11 servings of starches a day, according to the National Institute of Diabetes and Digestive and Kidney Disorders (NIDDK), based on your calorie needs and blood sugar goals. Examples of starches and serving sizes include 1 slice of bread, 1/3 cup of rice or pasta, 1/2 cup of corn, 1 small potato, 1/2 cup of hot cereal and 5 crackers.
Carbohydrates are broken down into sugar during digestion and therefore can be a primary contributor to high blood sugar. To keep blood sugar levels steady, you should choose more whole-grain starches. The fiber in whole-grain starches, also known as complex carbohydrates, slows digestion, allowing for a steady release of sugar into the bloodstream. On the other hand, refined flour products, such as white bread, candy bars and sugary desserts digest quickly, causing a fast rise in blood sugar immediately after eating. Examples of healthy, whole-grain starches include whole wheat bread products, whole-grain cereals and brown rice.
Fruits
In addition to being a source of carbohydrates, fruits also provide fiber, vitamin C and potassium. You need three to four servings of fruits a day, according to the American Diabetes Association. Whole fruits make a better choice than juice because of their fiber content. In addition to preventing rapid increases in blood sugar, the fiber in fruit also helps to control your appetite. Fruit choices that will not harm you include a small piece of fresh whole fruit, 1/2 cup of unsweetened canned fruit and 2 tbsp. of dried fruit.
Milk and Yogurt
Risk of heart disease is two to four times greater in people with diabetes than people without diabetes, according to the International Diabetes Federation. Choosing low-fat and nonfat milk and yogurt foods, such as 1 cup of skim milk, 2/3 cups of nonfat and low-fat plain yogurt and 2/3 cups nonfat sugar-free fruited yogurt, will not harm you. Instead, they decrease saturated fat intake, a contributor to high blood cholesterol levels and a risk factor for heart disease. You need two servings of milk or yogurt a day, according to NIDDK.
Meat and Meat Alternatives
Lean and low-fat meats and meat alternatives provide protein, iron and zinc without excess fat. Lean proteins that will not harm you include white meat poultry, fish, lean ground meat, top sirloin, lean ham, lamb chops, lean luncheon meats, shellfish and canned tuna packed in water. Safe meat alternatives include egg whites, low-fat cheese and tofu. Depending on calorie needs, you may consume 4 to 7 oz. of meat and meat substitutes a day. Serving sizes include 1 oz. of meat, poultry fish or cheese, 2 egg whites and 1/2 cup of tofu.
Nonstarchy Vegetables
Nonstarchy vegetables will not harm you and, in fact, may decrease your risk of heart disease and some cancers. The American Diabetes Association recommends three to five 1/2 cup cooked or 1 cup raw servings of nonstarchy vegetables a day. Nonstarchy vegetables provide vitamin C, vitamin A, potassium and fiber. Examples include broccoli, cauliflower, cabbage, spinach, kale, leafy greens, cucumbers, tomatoes, peppers, artichokes, green beans and asparagus.
Fats and Oils
Excessive intakes of fats and oils can lead to weight gain; you should limit servings to three or four a day. Monounsaturated and polyunsaturated fats make healthier fat choices and include 1 tsp. of olive oil, margarine, or vegetable oil, 1-1/2 tsp. peanut butter and four walnut halves.
References
- Mayo Clinic: Diabetes: Your Diabetes Diet: Exchange Lists
- National Institute of Diabetes and Digestive and Kidney Disorders: What I Need to Know About Eating and Diabetes: Milk
- International Diabetes Federation: Complications of Diabetes
- American Heart Association: About Diabetes
- American Diabetes Association: Virtual Grocery Store: Produce
- USDA My Pyramid: Vegetables
