Diabetes is a metabolic disorder that affects people who cannot make enough of insulin, a hormone that helps sugar leave the blood and enter muscle cells, or do not utilize insulin properly, according to the American Academy of Family Physicians. The American Diabetes Association states that diabetics must choose foods that do not cause a rapid and extreme increase in blood sugar levels. As a diabetic, you can choose from a variety of nutritious foods.
Low Glycemic Foods
Low glycemic foods contain sugars that get absorbed slowly and do not aggressively increase blood sugar or insulin levels, according to Harvard Medical School. Foods with a glycemic index score below 50 are considered low glycemic. Low glycemic foods include whole grain products, such as barley bread, wheat tortilla, whole wheat kernels and bulgar, as well as a variety of fruit juices and fruits such as apples and grapefruits. Most dairy foods are low glycemic, although some are high in saturated fat, a risk factor for cardiovascular disease, according to the Cleveland Clinic. Research by Alisha Rovner published in the "Journal of the American Dietetic Association" in 2009 concluded that a low glycemic index diet is associated with improved diet quality and reduction in high blood sugar.
Healthy Fats
Fats may taste good, but there is a difference in the health quality of various types of fat. The American Diabetes Association notes that you should choose foods with polyunsaturated, monounsaturated and omega-3 fatty acids, and avoid foods with saturated fat and trans-fat. Polyunsaturated fat, monounsaturated fat and omega-3 fatty acids can help you reduce your risk for cardiovascular disease, whereas saturated fat and trans-fat can increase your risk for cardiovascular disease, according to MayoClinic.com. Olive oil, avocados, nuts and seeds are some of the foods with healthy fats that you should include in your diet.
High Fiber Foods
High fiber foods can help you improve sugar metabolism and better manage blood sugar levels. Research by M. McIntosh published in "Nutrition Reviews" in 2001 reports that patients with type 2 diabetes who consume a diet of high fiber foods or more than 50 g of fiber per day have significant improvements in control of levels of blood sugar, fats and cholesterol, compared with patients who consume a diet with moderate amounts of fiber or 25 g of fiber per day. Moreover, the research suggests that 50 percent of the fiber should be soluble fiber. Soluble fiber prolongs the time sugar is released from the stomach and absorbed into the blood, and binds with fatty acids and lowers blood levels of total cholesterol and low lipoprotein cholesterol, the "bad" cholesterol. Foods that are high is soluble fiber include oat and oat bran, barley, dried peas and beans, nuts, flax seed, psyllium husk and vegetables such as carrots.
References
- American Academy of Family Physicians: Diabetes and Nutrition
- American Diabetes Association: What Can I Eat
- Harvard Medical School: Glycemic Index and Glycemic Load for 100+ Foods
- The Cleveland Clinic: Coronary Artery Disease - Overview
- "Journal of the American Dietetic Association"; The Effect of a Low-Glycemic Diet Vs a Standard Diet on Blood Glucose Levels and Macronutrient Intake in Children with Type 1 Diabetes; Rovner, A.J.; Feb 2009
