Diabetes is a chronic medical condition caused by an inability to make enough insulin or properly use the insulin you do make. Insulin transports sugar from the bloodstream into the cell to supply its energy. Without insulin, sugar builds up in the blood and causes damage to arteries. Diet, medication and exercise all play important roles in managing blood sugar. The diet for diabetes consists of naturally low-fat, nutrient-rich foods, including such plain foods as fruits, vegetables, whole-grains, starches, meats, milk and fats.
Starches
Carbohydrate-containing foods raise blood sugar. Starches are the primary source of carbohydrate in the diet. As a diabetic, you do not need to avoid starches, but you do need to control the amount you eat to better manage your blood sugar. Your daily starch intake is based on your calorie needs and ranges from six to 11 servings a day, according to the National Institute of Diabetes and Digestive and Kidney Disorders, NIDDK. Plain food starches for diabetes include bread, rice, pasta, potatoes, peas, corn, crackers, cereal and pretzels. Whole-grain starches, such as whole-wheat bread and brown rice, make better choices because the fiber in these foods slows the rate at which food is digested and the rate at which sugar is released into the bloodstream.
Fruits
Fruits also contain carbohydrates. Fruit intake is usually limited to two to four servings a day. Plain whole fruits help you have better control over your blood sugar because of their fiber content. Plain fruits for diabetes include apples, oranges, bananas, grapes, berries, melon, raisins and unsweetened canned fruit.
Milk and Yogurt
Milk and yogurt are the only two dairy foods with significant amounts of carbohydrates, and intake is usually limited to two servings a day. As a diabetic, your risk of heart disease is two to four times greater than that of a non-diabetic, according to the International Diabetes Federation. Choosing low-fat and nonfat milk and yogurt products will lower your intake of saturated fat and your risk of heart disease. Keep it simple with plain skim milk, 1 percent fat milk and plain nonfat or low-fat yogurt.
Meat and Meat Substitutes
Meat and meat substitutes are the major source of protein in the diet. Meat can also be a source of saturated fat; choosing lean meats can help lower your intake. Plain lean meats for diabetes include skinless poultry, fish, ham, beef eye of round and pork loin. Plain low-fat meat substitutes include egg whites, low-fat cheese and tofu. Intake is usually limited to 4 to 7 oz. a day, according to NIDDK.
Non-Starchy Vegetables
The American Diabetes Association says you should eat a minimum of three to five servings of non-starchy vegetables a day. People with high intakes of vegetables have lower rates of heart disease and some cancers, according to the U.S. Department of Agriculture. Plain non-starchy vegetables for diabetes include spinach, broccoli, kale, cucumbers, carrots, green beans, celery, asparagus, cauliflower, peppers and zucchini.
References
- International Diabetes Federation: What is Diabetes?
- NIDDK: What I Need to Know About Eating and Diabetes
- American Diabetes Association: Non-starchy Vegetables
- American Diabetes Association: Virtual Grocery Store: Produce
- USDA MyPyramid: Vegetables
- International Diabetes Federation: Complications of Diabetes
