Diabetes is a chronic disease where problems with the hormone insulin create elevated levels of glucose, or sugar, in the bloodstream. According to HealthCentral, the nutrition goals for diabetics include achieving normal or near-normal blood glucose levels, maintaining a healthy weight, controlling blood pressure, controlling lipids, or fats, in the diet and reducing the risk of developing complications of the disease. A diabetic diet focuses on eating a moderate amount of a variety of nutritious foods. Consulting with a physician or nutritionist about the proper diabetic diet is advisable.
Healthy Carbohydrates and Fiber
The carbohydrate food group consists of two types of carbohydrates: simple sugars and starches; and complex carbohydrates. According to MayoClinic.com, these carbohydrates are broken down into glucose during digestion. The simple sugars are broken down and enter the bloodstream quickly, causing a rapid rise in blood glucose levels. The complex carbohydrates, or healthy carbohydrates, are broken down more slowly, entering the bloodstream more slowly and causing less of a spike in blood glucose levels. HealthCentral states healthy carbohydrates should comprise 40 to 65 percent of the calories consumed daily, along with 20 to 35 g of fiber. The healthy carbohydrates have more fiber and include whole grain breads and pastas, plain bran cereal, beans, brown rice, legumes and low-fat milk and yogurt. Healthy carbohydrates also include vegetables, such as spinach, carrots, broccoli and peppers, and fresh fruits, such as grapefruit, oranges and tangerines in a diabetic diet.
Healthy Protein
Diabetics do need some protein in their diets. According to the New York Times Health Guide, fish and poultry are good sources of protein for the diabetic, with less emphasis on red meat and pork. Fish high in omega-3 fatty acids, such as salmon, tuna and mackerel, should be eaten twice a week and are extremely heart-healthy. Lean chicken or turkey breast are both low in calories and saturated fats. Prepare meats by removing any skin and trimming away any fat. Do not fry meats, but bake, grill, roast or boil them.
Healthy Fats
A little bit of fat in the diabetic diet is good, but fat must be in the form of healthy fats. Foods that contain monounsaturated fats and polyunsaturated fats can help keep cholesterol levels low, according to MayoClinic.com. Good fats are contained in foods such as almonds, pecans, walnuts and avocado. Instead of butter, diabetics can use olive oil, which is heart-healthy and may help reduce insulin resistance, as wells as canola oil and peanut oil in cooking foods.
Add Cinnamon
Reader's Digest reports that a recent study indicates that cinnamon may help lower blood glucose levels; cinnamon can help the body use insulin more efficiently, which allows more glucose to enter the cells where its needed for energy. More studies are needed, but using a bit of grated cinnamon on foods or a swirling cinnamon stick in tea just may be beneficial for diabetics.
