Food acts as a source of energy, in the form of sugar, for your body. People with diabetes have difficulty getting sugar from the bloodstream into the cell to supply the energy because of problems with insulin. Diet, exercise and medication all play important roles in helping you manage your diabetes and blood sugar. The ideal diet for diabetes is a healthy diet consisting of low-fat nutrient-rich foods.
High Fiber Whole-Grain Starches
The carbohydrate content of food causes blood sugar levels to rise. Starchy foods, like bread, pasta and crackers, are the primary source of carbohydrates in the diet. Diabetics do not need to avoid starchy foods but control the amount they consume. Based on your calorie needs, you can have six to 11 servings of starches a day. The ideal starch food should act as a good source of fiber. Fiber in food slows digestion allowing for a slower release of sugar into the bloodstream. Good food sources of fiber have 2.5 g of fiber or more per serving. Examples include whole wheat bread, whole-grain pasta, brown rice, oatmeal, whole-grain cereal, whole-grain crackers, popcorn, peas and corn.
Fruits
Fruits also provide carbohydrates, and diabetics need to limit their intake to two to four servings a day, according to the National Institute of Diabetes and Digestive and Kidney Disorders. The ideal fruit choice is the whole fruit for its fiber content. In addition to helping you manage your blood sugar, the fiber in whole fruit can also help you control your hunger. Healthy whole fruit choices include apples, oranges, pears, bananas, grapes, melon and berries.
Milk and Yogurt
Risk of heart disease is two to four times greater in people with diabetes, according to the International Diabetes Federation. Nonfat and low-fat milk and yogurt foods are ideal choices for diabetics because of their lower saturated fat content. High intakes of saturated fat increase blood cholesterol levels, a heart disease risk factor. Milk and yogurt also contain carbohydrates and for blood sugar control, limit your intake to two servings a day.
Meat and Meat Substitutes
As with milk and yogurt, meat can also be a source of saturated fat, and lean meat choices are ideal. Examples of lean meats for diabetics include skinless poultry, fish, shellfish, ham, lean pork chops, lean ground meat and beef tenderloin. Low-fat meat substitutes are also ideal choices for diabetics and include egg whites, low-fat cheese, shellfish and tofu. Diabetics need 4 to 7 oz. of meat and meat substitutes a day, according to NIDDK.
Non-Starchy Vegetables
Non-starchy vegetables contain high amounts of vitamins, minerals and fiber and intake should not be restricted, according to the American Diabetes Association. Ideal choices for diabetics include fresh, frozen and low-sodium canned. Examples of non-starchy vegetables include cucumbers, carrots, broccoli, cauliflower, green beans, cabbage, zucchini, kale and asparagus.
Fats
Fats contain high amounts of calories and diabetics need to limit their intake to no more than three or four servings a day. The heart-healthy monounsaturated and polyunsaturated fats are the ideal choices for diabetics. Examples of monounsaturated fats include olive oil, canola oil and peanut butter. Examples of polyunsaturated fats include margarine, vegetable oil and walnuts.
References
- MayoClinic.com: Your Diabetes Eating Plan: Exchange Lists
- NIDDK: What I Need to Know About Eating and Diabetes
- International Diabetes Federation: Complications of Diabetes
- American Diabetes Association: Non-Starchy Vegetables
- American Diabetes Association: Carbohydrates
- International Diabetes Federation: What is Diabetes
