Eating the right types of foods at regular intervals can help maintain blood sugar levels and prevent complications from diabetes. The appropriate proportion of fat, carbohydrates and protein in the diet, as well as the total recommended daily calories, may vary depending on a person's weight, level of activity and type of diabetes. A registered dietitian can help individuals develop a tailored diet plan with the right balance of foods that fight diabetes.
Whole-grain Foods
Whole-grain foods contain fiber, carbohydrates, vitamins and minerals that can help maintain the health of those with diabetes, according to the National Diabetes Information Clearinghouse. Because whole-grain breads, crackers, cereals, rice and pastas contain more fiber, the body digests them slowly, which helps maintain blood sugar and helps keep people feeling full for a longer period of time, according to Medline Plus. Other examples of healthy whole-grain foods include whole-grain tortillas, bagels and English muffins. Cooking at home with whole-grain flour is another way to eat healthy and help fight diabetes.
Vegetables
Medline Plus recommends people with type 1, type 2 and gestational diabetes eat three to five servings of fresh or frozen vegetables every day. The fiber, vitamins and minerals in vegetables make them a healthy choice for those fighting diabetes. Check the nutritional label on packaged vegetables to ensure they contain no added salt, sugar or saturated fat. Examples of healthy vegetables include dark leafy greens such as spinach and romaine lettuce, broccoli, carrots and peppers.
Healthy Proteins and Dairy
Low-fat poultry, turkey, fish and lean cuts of meat provide protein, vitamins and minerals that can help fight the effects of diabetes. MayoClinic.com recommends eating fish that contain omega-3 fatty acids such as tuna, cod salmon or herring at least two times each week to help keep cholesterol levels low and maintain a healthy heart. According to the National Diabetes Information Clearinghouse, meat substitutes such as tofu also provide protein and important minerals, as do beans and low-fat dairy foods such as milk, cheese, yogurt, cottage cheese and eggs.
Fruit
Fruit is a healthy, diabetes-fighting food that contains fiber, carbohydrates, vitamins and minerals. For optimum health benefit, people with diabetes should eat fresh, whole fruit as opposed to canned fruit or fruit juices, which often contain fewer nutrients and added sugar, according to Medline Plus. The standard recommended daily allowance of fruit is two to four servings a day, and healthy fruit options include bananas, apples, berries and citrus fruits, such as oranges and tangerines.
