Most of the food you eat turns into sugar as a source of energy for your body. As a diabetic, you have difficulty getting sugar from the bloodstream into the cell to supply the needed energy due to an inability to make or effectively use insulin. Diet is an important component in helping you manage your diabetes and blood sugars and should include a variety of healthy food choices from each of the food groups.
Starches
Carbohydrate-containing foods have the greatest effect on blood sugars. Starches are a carbohydrate-containing food. To manage your blood sugar, you do not need to avoid starches, but control the amount you eat. Intake is usually limited to six to 11 servings a day based on your calorie needs, according to the National Institute of Diabetes and Digestive and Kidney Disorders. Selecting more high-fiber starches, such as whole-grains, also helps you control blood sugar. Fiber in food decreases the rate at which food is digested and the rate sugar is released into the bloodstream. Acceptable starch choices for diabetics include whole wheat bread, brown rice, whole wheat pasta, other whole grains, whole-grain cereals, peas, corn, potatoes, popcorn, pretzels and rice cakes.
Fruit
Fruits also act as a major source of carbohydrates in the diet. As a diabetic, you should limit your intake to two to four servings a day, according to the NIDDK. Acceptable fruit choices for diabetics include all whole fruits, unsweetened canned fruits, unsweetened dried fruit and fruit juice. Choosing to eat the whole fruit over drinking the juice will help you better manage your blood sugars because of its fiber content.
Milk and Yogurt
Milk and yogurt intake is limited to two servings a day because of its carbohydrate content. Choose more low-fat and nonfat milk and yogurt products to limit your intake of saturated fat. Acceptable milk and yogurt foods for diabetics include 1 percent fat milk, skim milk, nonfat and low-fat plain yogurt and nonfat sugar-free fruit yogurt.
Meat and Meat Substitutes
Meat and meat substitutes supply your body with protein, vitamins and minerals. The NIDDK suggests 4 to 7 oz. a day. Choosing more lean and low-fat meat and meat substitutes make healthier choices because it will lower your total calorie and fat intake. Acceptable lean meat choices for diabetics include skinless poultry, fish, shellfish, ham, pork chop, lean ground meat, top sirloin, beef eye of round and lean luncheon meats. Acceptable low-fat meat substitutes include low-fat cheese, tofu, egg whites and egg substitutes.
Non-Starchy Vegetables
Non-starchy vegetables are low in calories and high in vitamins and minerals. The American Diabetes Association does not recommend a restriction on non-starchy vegetable intake. Acceptable choices for diabetics include spinach, leafy greens, cucumbers, carrots, broccoli, cauliflower, green beans, okra, asparagus, cabbage, onions, zucchini, celery and peppers.
Fats
To control calorie intake, you should limit your fat choices to no more than three to four servings a day, according to NIDDK. Monounsaturated and polyunsaturated fat choices are acceptable for diabetics and include olive oil, canola oil, vegetable oil, margarine, peanut butter, avocados, almonds and walnuts.
