A healthy diet for diabetics is not that different from a healthy diet for anyone. The diet recommended by the American Diabetes Association includes 2 to 4 daily servings of fresh fruit, 3 to 5 servings of non-starchy vegetables, 6 servings of whole grains, legumes or starchy vegetables, 2 to 3 servings of protein and 2 to 3 servings of non-fat dairy. However, diabetics do need to be more knowledgeable about how foods affect blood sugar.
Carbohydrates
Food containing carbohydrates has the most effect on glucose, depending on food composition, portion size and when it's eaten. The University of Illinois Extension explains that a liquid carbohydrate food, such as milk or juice, causes blood sugar to rise more quickly than a solid carbohydrate, such as bread or pasta. This is because it takes the body longer to digest a solid. The portion size of carbohydrate foods is another factor. The more you eat, the higher your blood glucose level will rise. Finally, the timing and spacing of carbohydrate consumption is important. A diabetic should strive to eat three meals and one or two snacks at the same time every day. The daily allowance of carbohydrates should be divided as evenly as possible among the meals and snacks to keep blood glucose levels rising and falling at about the same rate throughout the day.
Glycemic Index and Glycemic Load
The glycemic index assigns a numerical ranking to foods containing carbohydrates based on how fast they cause glucose to rise. Any factor causing food to be digested and absorbed quickly increases its glycemic index, according to the Florida State University Department of Health Promotion and Nutrition Services. These factors include the extent of the food processing, how long it's cooked and its acidity, as well as the kind of starch, sugar or fiber it contains. Glycemic load is a rating combining the glycemic index of a food with the amount of carbohydrate in the food. For example, a medium carrot is ranked high in the glycemic index at 71, but is relatively low in carbohydrates, resulting in a glycemic load ranking of only 6. It is useful to use glycemic index and glycemic load ratings when planning your diet, but those numbers should not be your only consideration. Total amount of calories and carbohydrates must be taken into account.
Super Foods
The American Diabetes Association lists 10 "super foods," so named for their nutrient content and low glycemic index. They include beans, sweet potatoes and dark green, leafy vegetables, such as spinach, collards and kale. "Super" fruits include citrus fruit, berries and tomatoes. Fish high in omega-3's, such as salmon, is in the list, but be sure to prepare it by grilling or baking rather than breading and frying. Whole grains, nuts and fat-free dairy round out the list. Remember that just because these foods are considered healthy for diabetics, the total amount of calories eaten and the division of calories over the course of the day is still important.
