Most of the food you eat turns into sugar, and serves as a source of energy for your body. People with diabetes have problems utilizing this sugar because of problems with the production and supply of insulin. While diet plays an important role in helping you manage your blood sugars, you do not need to avoid whole food groups or eat any special foods. The diet for diabetes should include a variety of healthy foods from all of the food groups, according to the American Diabetes Association.
Fruits
Carbohydrate-containing foods cause blood sugars to rise. Fruits contain carbohydrates. As a diabetic, you do not need to avoid fruits to help you manage your blood sugar, but control the amount you eat each day. The American Diabetes Association suggests you eat three to four servings of fruit a day. A list of fruit choices and serving sizes include 1 small apple, 1 medium nectarine, 1 small orange, 17 grapes, ½ cup of unsweetened canned fruit, 2 tbsp. of raisins and 1/2 cup of orange or apple juice. While juice is allowed in small quantities on the diabetic diet, it is always better to choose the whole fruit over the juice. Fiber in whole fruits slows digestion allowing for a slower release of the sugar into the bloodstream.
Starches
Starchy foods also contain carbohydrates; intake is limited to six to 11 servings a day, depending on your calorie needs and blood sugar goals. A list of starch foods and serving sizes includes 1 slice of bread, 1/3 cup of rice or pasta, ½ cup of hot cooked cereal, ¾ cup of unsweetened cold cereal, ½ cup of peas or corn and 6 saltine crackers. High-fiber starch foods are the preferred choice to help you manage your blood sugars, and include foods such as whole wheat bread, oatmeal, whole-grain cereal and brown rice.
Milk and Yogurt
Milk and yogurt foods provide protein and calcium, in addition to being a source of carbohydrate. To manage blood sugars, limit your intake to two servings a day, suggests the National Institute of Diabetes and Digestive and Kidney Disorders, or NIDDK. Nonfat and low-fat milk and yogurt foods are preferred. People with diabetes have higher rates of heart disease and need to limit their intake of saturated fat. A list of milk and yogurt choices and serving sizes includes 1 cup of skim milk, 1 cup of 1 percent fat milk, 2/3 cup of nonfat plain yogurt, 2/3 cup of low-fat plain yogurt and 2/3 cup of nonfat sugar-free fruited yogurt.
Meat and Meat Substitutes
Meats do not contain carbohydrate, but act as a source of protein and iron. Intake is usually limited to 4 to 7 oz. a day, according to NIDDK. Choosing more lean meat and low-fat meat substitutes will lower your saturated fat and calorie intake. Lean meat choices for diabetics include skinless poultry, fish, shellfish, ham, pork loin, top round and lean ground meat. A single lean meat serving is equal to one ounce. A list of low-fat meat substitutes and single serving sizes includes 2 egg whites, ¼ cup of nonfat cottage cheese, 1 oz. of cheese and ½ cup of tofu.
Non-Starchy Vegetables
Non-starchy vegetables contain only small amounts of carbohydrate. The American Diabetes Association recommends you eat a minimum of three to five servings of non-starchy vegetables a day. Serving sizes include ½ cup cooked or 1 cup raw. A list of non-starchy vegetables to eat with diabetes includes broccoli, cauliflower, carrots, green beans, asparagus, cabbage, kale, spinach, mushrooms, eggplant, tomatoes, celery and zucchini.
Fats
Fat intake should be limited to prevent intake of excessive calories. The NIDDK suggests diabetics eat no more than three to four servings of fat a day. Heart-healthy monounsaturated and polyunsaturated fats make better choices for people with diabetes. A list of healthy fats and serving sizes for people with diabetes includes 1 tsp. of olive oil, 1 tsp. of margarine, 1 tbsp. of low-fat mayonnaise, 2 tbsp. of low-fat salad dressing, 1½ tsp. of peanut butter and 6 almonds.
