Glucose, or blood sugar, acts as the vital energy source for your body and is hindered by a disease called diabetes. If you have diabetes, your blood contains excess glucose, which raises your chance for other serious health conditions. Control your glucose and reduce your risk for diabetes complications --- as well as for cancer and heart disease --- by following a healthy diet.
Significance
Elevated glucose levels in your body cause damage to your kidneys, nerves and heart when you have diabetes and are overweight. The American Dietetic Association recommends a diabetes diet, a form of medical nutrition therapy, as a way to keep your glucose at a safe level and maintain a healthy weight. The diet focuses on the consumption of nutritious foods in moderation, as well as eating meals at the same time each day, when possible.
Solution
Eat fish like tuna, cod and halibut at least twice each week as a substitute for meat. Fish contains lower amounts of fat and cholesterol than meat and provides your body with omega-3 fatty acids that benefit your heart. A diabetes diet also includes foods with high fiber such as vegetables, nuts and fruit. Whole grains, legumes, low-fat dairy products and other carbohydrates aid your body's digestion, while foods with monounsaturated and polyunsaturated fats, also known as "good fats," lower your cholesterol when consumed in moderation. Avocados, olives and walnuts all contain good fats.
Prevention
Avoid fish like king mackerel and swordfish that contain harmful mercury levels. Beef, sausage and bacon have saturated fats and raise your chance of diabetes complications. Dairy foods with high-fat content such as liver and egg yolks are also harmful, as are snack foods, margarine and baked goods that have trans fats.
Expert Insight
Your doctor may refer you to a dietitian who can create a diabetes diet modeled around your lifestyle and offer recommendations on meal planning and portion control. Ask your dietitian for help on reading food labels and serving sizes, as well as for guidance on how to group foods into categories such as meat substitutes, fats and carbohydrates. Your dietitian can also help you use the glycemic index when choosing foods. Foods with a high glycemic index are more likely to increase your glucose levels, says the American Diabetes Association.
Considerations
Insulin --- a hormone that regulates your body's ability to absorb glucose --- is often prescribed to help control diabetes, but it also raises your likelihood of gaining weight. Ask your doctor if other diabetes medications that allow you to decrease your consumption of insulin may be appropriate. Along with a healthy diet, exercise is key to managing your diabetes. MayoClinic.com recommends 2.5 hours of swimming, walking or other moderate exercise per week. Notify your doctor before beginning any exercise plan.
Warning
Your well-being depends on following a diet that includes healthy foods and portion control when you have diabetes. You raise your risk for dangerous changes in your glucose levels that can affect your long-term health if you fail to maintain a healthy weight. Alert your doctor if you are unable to manage your diet on your own.
References
- MayoClinic.com: Diabetes diet: Create your healthy-eating plan
- American Dietetic Association: Medical Nutrition Therapy (MNT)
- American Heart Association: Fish and Omega-3 Fatty Acids
- American Diabetes Association: Making Healthy Food Choices
- MayoClinic.com: Insulin and weight gain: Keep the pounds off
- American Diabetes Association: Glycemic Index and Diabetes
