The nutritional needs for diabetics do not differ greatly from the needs of non-diabetics. To remain healthy and keep your blood sugar levels stable, you need to use greater caution when planning and preparing your meals. Although your nutritional needs may not differ, the foods you eat have a greater impact on your health.
Consume Unsaturated Fats
Unsaturated fats offer health benefits that their nemesis -- saturated fats -- do not. They add flavor to your food without increasing your risk of heart disease, a complication of diabetes. The American Diabetes Association warns that fats, good or bad, are full of calories, so portion control is necessary. Acceptable oils include olive, sunflower, canola, soybean and flaxseed. These are healthy options for cooking and salad toppings. Use mayonnaise or margarine fortified with plant sterols for spreads. Enjoy avocados and olives with your meal and sesame, flax or pumpkin seeds as a snack. Nuts are another healthy option. This group includes almonds, hazelnuts, peanuts, pistachios, walnuts, cashews and brazil nuts.
Avoid Saturated Fats
Saturated fats are high in calories just as unsaturated fats; however, they also place you at greater risk for heart disease and raise your cholesterol levels. The primary sources are red meat and whole-fat dairy products, but you should avoid other products that contain these fats, as well. Avoid lard, shortening, coconut and palm oil when cooking. Omit regular margarine, cream cheese, sour cream and butter from your shopping list. Additionally, make an attempt to lose your taste for bacon, coconut, salt pork and cream to keep your blood sugar levels stable.
Eat Complex Carbohydrates
Known also as starches, complex carbohydrates have the least impact on your blood sugar because they do not break down into sugar when digestion occurs. They contain numerous vitamins and minerals you need, such as vitamins B and E, and are high in fiber. The American Diabetes Association recommends eating between 25 and 30 g of fiber each day. Look for whole grain bread and cereals, both of which should contain three or more grams of dietary fiber per serving. Whole wheat pasta is a healthy alternative to white pasta, and nuts, such as peanuts, walnuts and almonds, are full of fiber. Nuts are also full of calories; a handful is a healthy amount. Eat more fruits and vegetables, especially when you can eat the skins, suggests the American Diabetes Association. Good fruit choices include apples and berries.
Avoid Simple Carbohydrates
Simple carbohydrates are basically sugar and are fast-acting carbohydrates. Simply put, they break down quickly and increase blood sugar levels even faster. Primary sources include soda, candy, sugar-filled cereals, whole-milk ice cream, sweetened fruit juice, white bread and rice, white potatoes and vegetables like corn and peas, according to Helpguide.org. Simple carbohydrates don't always jump off the shelf at you, however. They have many different aliases including sucrose, fructose and lactose. Read the food labels, and if it ends in "ose," stay away from it. More common names include molasses, high-fructose corn syrup, beet sugar, powdered sugar, raw sugar, maple syrup and honey.
