Proper diet is essential in diabetes to control weight, minimize complications and reduce symptoms. A diabetic diet does not need to be boring. Fresh, healthy foods are important. Variety of choices and combining foods ensures good nutrient intake. There is no one diet that works well for all people with diabetes. There are some guidelines that will help in managing the disease that are similar to recommendations that reduce the risk of heart disease and maintain healthy weight.
High Fiber and Hunger Control
The American Dietetic Association recommends eating a diet high in fiber because foods with fiber tend to regulate blood sugar levels. These foods take longer to digest and do not cause spikes in blood glucose levels. They also help in staying satisfied longer and fighting hunger. Other ways to combat hunger include eating meals and snacks regularly. Eat the same amount of food at each meal or snack and choose nutrient-filled foods to support a healthy weight and productive heart.
Vegetables
The American Diabetes Association suggests including a variety of colors when choosing vegetables to eat. Non-starchy vegetables such as spinach, carrots, broccoli and green beans are great choices, full of nutrients. The ADA supports making vegetables a large part of your diet. Vegetables provide a multitude of vitamins, minerals and fiber. They are low in carbohydrates. One serving is 1/2 cup of cooked vegetables or 1 cup of raw vegetables such as salad.
Grains
According to the ADA, it is wise to choose whole grains rather than over processed products. For example, brown rice has added fiber and nutrients compared to white rice. Try substituting whole wheat pastas for the usual white pasta and avoid sweet treats and fatty starches like potato chips and cake as much as possible. Eat some starch with every meal. How much you can eat will depend on your age, gender and weight. Some examples of one starch serving are one slice of bread, one small potato or 1/2 cup of cooked cereal.
Fruit
Fruit tends to be higher in natural sugars than vegetables but fruit should be included in any diet, even if it's a diabetic diet. Some healthy ways to include fruit are by eating fruits raw or cooked, as juice with no sugar added, canned in their own juice, or dried. Buy smaller pieces of fruit. Whole fruit is more filling than juice and it has more fiber. One serving of fruit may consist of a small apple, 1/2 cup of juice or 1/2 a grapefruit.
Protein and Dairy
A serving of dairy such as 1 cup of yogurt or 1 cup of fat-free milk, provides carbohydrates, protein, calcium, vitamins and minerals. Meat, poultry, eggs, cheese, fish and tofu are all sources of protein. You need protein in your diet every day. Choose low-fat dairy and low-fat, well-trimmed protein most often. Skim milk, grilled fish, steak and chicken, boiled or poached eggs are examples of good choices.
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