Diabetes is a chronic illness characterized by an elevated blood sugar due to problems with the production and supply of insulin. Most of the food you eat turns into sugar as a source of energy for your body. Many diabetics think they have to follow a very restrictive diet in order to control their blood sugar, but the American Diabetes Association says you can eat just about anything. "Choose Your Foods: Exchange Lists for Diabetes" was developed by the American Diabetes Association and the American Dietetic Association and provides an extensive list of foods you can eat as a diabetic.
Starches
Foods containing carbohydrates cause your blood sugar to elevate. Starches, also known as complex carbohydrates, are the primary source of carbohydrate in the diet. The key to controlling blood sugar when eating carbohydrate containing foods is to control the amount. Starches and serving sizes approved by the American Diabetes Association, or ADA, include 1/2 cup of corn or peas, a 3 oz. baked potato, 1 slice of bread, 1/2 of an English muffin or hot dog or hamburger bun, 1/3 cup of rice or pasta, 1/2 cup of hot cooked cereal, 1 cup of acorn squash, 6 saltine crackers, 2 rice cakes and 3 cups of air-popped popcorn. The ADA suggests you choose more whole-grain versions of foods because it supplies more vitamins and minerals than the refined grain version. Whole-grain foods include whole wheat bread, whole wheat pasta, brown rice, oatmeal and whole-grain cereal.
Fruits
Fruits can also be found on the approved food list of the ADA. Fruits also contain carbohydrates and the amount you eat needs to be controlled. The best choices of fruit include any fresh, frozen or canned fruits without added sugar. Examples and serving sizes include a small apple or orange, 1/2 of a large pear, 1 1/4 cup of fresh strawberries, 17 grapes and 1/2 cup of canned unsweetened fruit.
Dairy
The ADA classifies only milk and yogurt in the dairy food group because of its nutrient composition. Cheeses can be found in the meat and meat substitute group. One cup of milk and 2/3 cup of yogurt are typical servings. The ADA suggests you choose low-fat and fat free milk and yogurt products. Unflavored soy milk is also on the approved ADA food list as a cow's milk alternative.
Meat and Meat Substitutes
Meat and meat substitutes supply high-quality protein, vitamins and minerals. The ADA suggests you choose meat and meat substitutes lower in fat and calories. Lean meats approved by the ADA include poultry without the skin, fish and seafood and select choice prime meats trimmed of all visible fat. Low-fat meat substitutes include eggs, low-fat cheese and tofu. Serving sizes in the meat and meat substitute group are generally measured in ounces. Serving sizes include 1 oz. of meat, fish or poultry, 1 egg, 1 oz. of cheese and 1/2 cup of tofu.
Nonstarchy Vegetables
The ADA encourages the intake of nonstarchy vegetables. Nonstarchy vegetables provide high amounts of vitamins, minerals and fiber in a low-calorie package. Fresh, frozen and low-sodium canned version make the best choices. Serving sizes include 1/2 cup cooked or 1 cup raw. Examples of nonstarchy vegetables approved by the ADA include broccoli, spinach, asparagus, mushrooms, eggplant, zucchini, carrots, peppers, cucumbers and carrots.
Sweets and Desserts
The ADA says people with diabetes can enjoy a sweet treat. When having a sweet or dessert it should replace another carbohydrate containing food, such as a starch, fruit, milk or yogurt. To prevent a rapid rise in blood sugar, it also helps if you eat your sweet or dessert as part of meal. Examples of sweets and desserts approved by the ADA include 1 oz. piece of angel food cake, 1 oz. serving of unfrosted cake or brownie, 2 chocolate chip cookies, 1/2 cup of sugar free pudding and 1/2 cup of regular ice cream.
