You might think that food increases your risk for diabetes, but there are ways to use food to your advantage and reduce your risk. Food doesn't always have to be your enemy; once you know the types of food to eat, you can lower your risk of developing diabetes and all the health complications that accompany it.
Complex Carbohydrates
Reduce your risk of diabetes by consuming more complex carbohydrates. These are high in fiber, which is more difficult for your body to digest. The longer it takes for your body to digest and absorb these carbs, the longer it takes for them to break down into sugar. For this reason, they have little, if any, impact on your blood sugar levels. Certain vegetables in this category include spinach, broccoli, cauliflower and green beans. The American Diabetes Association recommends eating these non-starchy vegetables with every meal. Whole grain products such as bread and pasta, along with brown rice, are healthy choices as well. These are nutritious alternatives to refined sugar starches such as potatoes and white rice. Lentils and dried beans are more complex carbs for you to choose from.
Low-Fat Proteins
Reduce your fat intake by consuming low-fat versions of proteins sources. Being overweight is a major risk factor for Type 2 diabetes---to reduce your risk, cut back on your intake of saturated fats. You can find these in red meat, whole-fat dairy and eggs. If you must eat a steak or burger, opt for lean cuts. Better yet, reduce your intake of red meat to once or twice a week, replacing these servings with poultry, preferably the white meat, skinless version. Nonfat foods are your best choice among dairy products; however, consuming low-fat dairy products is helpful. Make yourself scrambled eggs, minus the yolk; if this is not tasty enough, add some green peppers, another complex carbohydrate.
Fish
The ADA recommends eating fish two to three times a week. Another healthy alternative for red meat, fish contains less saturated fat and cholesterol than poultry---the lower the fat, the lower your calories and weight. Consider fish such as tuna, cod, mackerel, salmon and halibut. All these have another advantage---they contain omega-3 fatty acids, a type of good fat your body needs. Omega-3s reduce your risk of heart disease and lower your risk of developing blood clots, both of which are associated with diabetes.
Unsaturated Fats
Use unsaturated fats such as olive, canola and sunflower oils for sauteeing your vegetables or fish. Enjoy foods like avocados, nuts and seeds for snacks, or sprinkle flaxseed on your nonfat yogurt or high-fiber cereal. However you choose to use these items, you will reap the benefits when incorporating them into your diet daily. Helpguide.org adds that unsaturated fats support brain and heart health as well.
