People with diabetes require foods that can help manage blood sugar and provide essential nutrients. Many people with diabetes take injections of insulin and oral medication to manage blood sugar, according to the American Diabetes Association. If you have diabetes, you need to choose foods that minimize extreme fluctuations in blood sugar. Despite the challenge, you have many choices of healthy foods to eat.
Low Glycemic Foods
Foods are unique in how they affect blood sugar. Glycemic index is a measurement of how a specific food increases blood sugar levels and insulin response, according to Harvard Medical School. Higher glycemic index scores indicate that the food rapidly increases blood sugar and potentially cause complications and increase risks for other diseases. Low glycemic index scores indicate that the food has a slower digestion and absorption rate of sugar in the blood. If you have diabetes, you should focus on foods that have a lower glycemic index score. Generally, whole grains, such as pearled barley, brown rice, quinoa or millet have lower glycemic index scores and are healthier to eat than refined carbohydrate products such as white bread and white rice. Research conducted by Katherine Esposito published in "Metabolic Syndrome and Related Disorders" in 2010 discovered that diets low in glycemic index are associated with lower post-meal blood sugar levels in the everyday life of type 2 diabetic patients.
High Fiber Foods
Many high fiber foods, such as beans, oats, carrots, peas, barley, psyllium and apples, contain soluble fiber that can lower blood sugar and cholesterol levels, according to MayoClinic.com. Soluble fiber slows the absorption of sugar. Eating foods with soluble fiber can help you improve your blood sugar levels. High fiber foods also contain insoluble fiber, a type of fiber that is not digested, but provides bulk to enhance bowel movements. High fiber foods can help you lose weight since they have fewer calories, take more time to chew and increase the feeling of fullness in your stomach. Research by T. Wolfram published in "Endocrinology Practice" in 2010 discovered that increased consumption of foods high in soluble and insoluble fiber, such as vegetables and whole grains, are associated with improved blood sugar metabolism in both diabetic and non-diabetic individuals, and that improvements in the balance of blood sugar and insulin are more evident in participants following a plant-based diet compared to other commonly used diets.
Soy Foods
Soybean is a legume that is a good source of protein with all essential amino acids, and is low in calories and low in fat without any cholesterol, according to Soy Foods Association of North America. The American Diabetes Association recommends that you eat tofu and other soy foods as part of your diet in managing diabetes. Research by T.J. Stephensen published in "Clinical Nephrology" in 2005 found that implementation of a soy-based diet appears to reduce complications from diabetes associated with kidney function and LDL-cholesterol in young adults with type 1 diabetes. This research suggests that a soy-based diet can improve the clinical profile of people with diabetes.
References
- American Diabetes Association: Diabetes Basics
- American Diabetes Association: What Can I Eat
- Harvard Medical School: Glycemic Index and Glycemic Load for 100+ Foods
- "Metabolic Syndrome and Related Disorders"; Dietary Glycemic Index and Glycemic Load Are Associated with Metabolic Control in Type 2 Diabetes: The Capri Experience; Esposito, K.; Jun 2010
- Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet
