Type 1 diabetes is caused by an auto-immune reaction where the body attacks it own insulin producing cells, according to the International Diabetes Federation. It most commonly occurs in children, but can affect a person at any age. People with Type 1 diabetes need to give themselves insulin injections in order to survive. Eating a healthy diet that includes a variety of foods from all of the food groups also helps manage the illness.
Starches
Foods containing carbohydrates, like starches, have the greatest impact on blood sugar. As a Type 1 diabetic, you do not need to avoid foods in the starch group to manage your blood sugars. It does help if you control the amount you eat and make healthy choices within the group. A doctor or dietitian can determine how many servings of starch you need a day, but it generally falls between six and 11 daily servings. Whole grain starches make better choices than refined flour starches because of their fiber content. Fiber in whole grains slows digestion allowing a slower release of sugar into the bloodstream. Examples of starches and their serving sizes include one slice of whole wheat bread, 1/3 cup of brown rice or whole wheat pasta, 1/2 cup of hot oatmeal, 3/4 cups of whole grain cereal and five whole grain crackers.
Fruits
Fruits also contain carbohydrate but should be included as a healthy part of your daily intake. The American Diabetes Association suggests three to four servings a day. Fruit serving sizes include one small apple, one small orange, half of a large pear, 1/2 cup of unsweetened canned fruit, 2 tbsp. of raisins and 1/2 cup of orange or apple juice. Eating the whole fruit can help you better manage your blood sugar than drinking the juice because of its fiber content.
Milk and Yogurt
Milk and yogurt provide essential nutrients including calcium and vitamin D. They also contain carbohydrates and intake is limited to two to three servings a day depending on your calorie needs. Serving sizes include 1 cup of milk, 1/2 cup of evaporated milk and 2/3 cup of yogurt. Everyone over the age of two should be drinking low-fat or skim milk. A Type 1 diabetic has higher rates of heart disease and should limit intake of saturated fat.
Meat and Meat Substitutes
Meat and meat substitutes provide the body with protein, iron and zinc. Intake varies depending on your specific needs, but ranges from 4 to 7 oz. a day. Like milk and yogurt, it is better for you to choose lean and low-fat meat and meat substitutes to decrease your intake of saturated fat. Lean meat choices include white meat poultry, fish, ham, pork chop and top sirloin, 1 oz. of meat is equal to one serving. Low-fat meat alternatives include two egg whites, 1/4 cup of nonfat cottage cheese, 1 oz. of low-fat cheese, 1/2 cup of tofu and 1 oz. of canned tuna packed in water.
Nonstarchy Vegetables
Nonstarchy vegetables are low in calories and contain 5 g of carbohydrate per serving. High intakes of nonstarchy vegetables may reduce your risk of heart disease and some cancers, according to the U.S. Department of Agriculture. Try to include three to five servings of nonstarchy vegetables a day, where a serving is equal to 1/2 cup of cooked or 1 cup raw. Examples of nonstarchy vegetables include broccoli, green beans, cauliflower and carrots.
Fats
Fats do not contain carbohydrates, but are a concentrated source of calories. Total intake is usually limited to four servings a day depending on your age and calorie needs. Choose more monounsaturated and polyunsaturated fats, such as olive oil and margarine, for heart health. Examples and serving sizes include 1 tsp. of butter, margarine, oil or mayonnaise, 1 tbsp. of salad dressing, one slice of bacon, six almonds, 1 1/2 tsp. of peanut butter and 1 tbsp. of heavy cream.
References
- Joslin Diabetes Center: Five Common Food Myths for People With Diabetes Debunked
- NIDDK: What I Need to Know About Eating and Diabetes
- International Diabetes Federation: Complications of Diabetes
- USDA MyPyramid: Vegetables
- International Diabetes Federation: Types of Diabetes
- American Diabetes Association: Virtual Grocery Store: Produce
